Exercise after pregnancy

Carly Simpson from Buggy Bootcamp shares some wisdom about exercise after having a baby.

What NOT to do when returning to exercise after your baby!

New mothers are complicated creatures.

We have not only exerted a mammoth amount of energy in reaching the finishing line of growing a human person, we have also birthed that baby, nurtured them, fed them, clothed them, and stayed awake for countless hours with them; worrying about them, loving them desperately, and breathing in the amazing little person we’ve created. But there is so much more to the new mum than their newborn.

Mums in general worry about so much – about how the world perceives them, about whether or not they are doing a good job, about returning to work and a whole myriad of other problems that seem to keep many of us up at night. And herein lies the problem. Most new mums don’t see themselves as the amazing, nurturing queens of motherhood that they are, instead choosing to put pressure on themselves in other ways to achieve more, to be more, to accomplish the impossible. It is not uncommon for new mums to belittle their own bodies, to curse the new shape and form they have, and to therefore jump back onto the exercise wagon without consideration for their overall health and wellbeing.

When our bodies are still recovering from the incredible job of growing and birthing a human, it is so, so important to remember to take extra care of our post-natal selves. Many Mums feel pressure to have their bodies return to pre-baby weight instantly (we don’t care what you look like at Buggy Bootcamp, it took 9 months to grow that baby, give yourself a break!) or are frustrated with the inability to exercise like they did before.

Some of us are just too exhausted to even know where to begin.

Before jumping in with a new exercise routine, read our top ‘DON’Ts’ to remember when returning to exercise after you’ve had your baby – make sure you protect yourself and your body from unnecessary harm, now and further down the track.

Buggy Bootcamp’s top DONT’s for returning to exercise:

Don’t ~ Start too soon. While it can be tempting to start at the first opportunity, you should wait for AT LEAST 6 weeks after your baby is born and only then on the advice of your GP or ideally a post-natal Physiotherapist. If you’ve had a C-section, give yourself a good 10-12-week rest period to allow for your scar tissue to heal and body to strengthen naturally.
Don’t ~ Do crunches/sit ups/twists. These abdominal exercises can exacerbate any abdominal separation (which occurs in approximately 90% of pregnancies) and set your healing progress back a few steps. Roll to the side and use your arms to get out of bed rather than sitting straight up and avoid heavy rotations (like the type of movement necessary with those annoying bad supermarket trolleys).
What NOT to do when returning to exercise after your baby!

Don’t ~ Add high impact exercise until your body (and especially your pelvic floor) is ready. Pushing your body too soon can lead to incontinence issues now or in later life, something that many Mums ignore because it ‘feels’ ok now. Hormones in the body can still make joints weak too, leaving you more prone to injury than pre-pregnancy. Listening to your professional health care providers, your trainer and your body is of paramount importance like never before!
Don’t ~ Hold your breath or lift weights that are too heavy. These can both put extra, unwanted pressure on your pelvic floor and your joints (see above!). If you want to lift weights for toning, start light and do extra repetitions, and slowly build up the weight as your trainer suggests and as your body allows.
Don’t ~ Do single leg exercises (running, steps ups, lunges) if suffering from any pelvic girdle pain. If this is the case, make sure you book an appointment with your Physiotherapist to check your pelvic alignment, and to give you the all clear before you start hopping around.
Don’t ~ Expect exercise to feel the same as it did before your pregnancy, or put too much pressure on yourself to bounce back to pre-baby fitness straight away. Be kind to yourself, you achieved an awful lot to get to where you are today and you deserve a great big pat on the back. With time, persistence and commitment, you’ll be enjoying the endorphin rush you’ve missed and your body will be strong, healthy and happy. All the rest will follow.
Wellness after you’ve become a mum, has so many facets – physical, mental and emotional. Try to remember to look after yourself by eating healthy, whole foods, which encourage healing and muscle repair. Treat yourself to a time-out as often as you can, whether it be for a walk, a bath or a nap. Ask for help if you need it, listen to your body, and remember to praise yourself for the phenomenal feat you have just achieved. You are amazing. x

CategoryMum and Bub Workout, Mum Fitness, Pre/Post-Natal Health

For more information and for a safe way to get back into exercise check out:

www.buggybootcamp.com.au

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Capes and Masks off. Goodbye Supermums and hello honesty..

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Supermums, mums who have it all together, overachievers and just the super super organised. Titles like these build expectations in our minds of what we “should “ be. Enough already with the titles, superhero capes and masks.
Let’s start by being real and honest with each other – it will make all our lives a little more manageable.

 

As mothers and business owners we all have days where the house is filthy, we feed our family cheese on toast for dinner, there is a little too much tv watched and the washing pile is so big it takes over an entire room. So what? Days like these happen and we should just open up about them and laugh. If we could just admit that some days the business (aka the other child) takes priority over other tasks and laugh about it, then we would stop putting so much unwanted pressure on ourselves to keep up this façade of supermums who have it all “under control”.

In my head I had this idyllic vision of what it would be like once I had set up and was operating my company Happetite Food. I envisioned myself being fit and active, having a beautiful clean house, feeding my children a vast selection of healthy and amazing meals, being in complete control of my growing business as well as be a great mum, daughter, sister, friend, neighbour and all the other hats we wear. I had a lot to learn.

Some days these tasks can be achieved and others they cannot. Why do we set ourselves such high expectations? Expectations set by ourselves, rather than others, which are often so high that we are destined to let something slip. And then when they slip, in creeps “Mothers ”Guilt. Don’t we all know how that makes you feel!

Enough I say. I am not a super mum. I am just a mum working really hard to grow my business and hitting a few hurdles along the way – hurdles at home and in the business.

I have also come to realise that I have to let that superhero cape go and enjoy the madness, mess and craziness of the journey. So what if the laundry isn’t out. A walk on the beach or a massage is not something I should feel guilty about. It is an essential part of keeping ourselves together as we try and keep all other parts of our lives together.

So how about we take off the masks, the superhero capes and crazy expectations. Lets be real with each other, over a glass of wine or two and laugh about the ups and downs of the rollercoaster journey that is starting and growing a business with kids in tow.

Have an amazing week and I must go as I hear my children and my glass of wine calling to me. X

Written by Monique Treder

Founder of Happetite Food, a gift service delivering tasty comfort meals to families around Sydney, NSW, and ACT.

Taste tester, mum of 2.5 children, and lover of food.

For more information please check out:

www.happetitefood.com.au

https://www.facebook.com/Happetitefood/

To connect with Monique and the Happetite team, join our Facebook or Instagram community for more information and updates. Alternately, you can sign up for our FREE monthly Happetite newsletter .

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Why is it so hard to know what to say during times of grief??

 

Grief: Why do we not know what to do or say at these moments?

 

The musicians sing about it all the time and their words always seem to sound right so why do most of us struggle with what to say when someone close to us loses someone special.

 

It is part of humanity that we are born and then die. A sombre topic but even with our closest family and friends we tend not to know how to deal with this situation, what to do or to say to make it better.

 

In these times most people traditionally send flowers, which is a heartfelt and lovely gesture that you are thinking of them. The unfortunate thing is that when grief sets in people can hardly function so the simple tasks of everyday life get left behind.

 

 

 

 

This question quite often gets asked on social media support groups and I was really happy to see some great suggestions of support during times of grief. Some of the ideas included: shopping for groceries, getting a cleaner, having meals delivered, writing a card and even just popping around for a cup of tea and some biscuits to let them know you are there.

 

The reality is that there is not much you can do to take the emotional pain away but to support them during this time, assist with basic daily tasks and give them kinds words to let them know you are there will be the most amazing gift you can give. I have lost a few precious people in my life and I would personally describe it as an aching pain and hurt that you feel all over your body and you wonder if it will ever go away. Now I am not saying that I have the right things to say to people during these difficult times but I do write a lot of beautiful cards on behalf of family and friends supporting each other through these hard times.

 

A few beautiful words of support to help in these times:

  • Take each day at a time and always know that we are here to support you
  • The belated was a well loved person and their loss will be felt by many
  • In the beginning take little steps and with time they will get bigger
  • Perhaps write about one of your favourite stories about that person to remind then they will be with them in memories. A funny story is always a great way to share a memory
  • We are sorry for your loss and we are there for you
  • I wish I had the right words, just know I care
  • You and your loved ones will be in my thoughts and prayers
  • Say nothing, just be there for comfort and a hug

 

 

Grief has and will continue to be a hard topic to write about and an even harder one to speak about. It is a sad time in people’s lives but can also be a time of people coming together to support and care for one another.

 

To connect with Monique and the Happetite team, join our Facebook or Instagram community for more information and updates. Alternately, you can sign up for our FREE monthly Happetite newsletter .

 

 

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Baby Shower Etiquette

I recall before I had my two kids being very excited about my baby shower. A time to rejoice about the upcoming birth of my baby and band together as women supporting each other and of course open lots of gorgeous presents.

 

 

If you had read any of the baby magazines before your baby was born you could easily think that you needed to re-mortgage your house to buy all the beautiful items your baby would need. And if you didn’t buy these items and the best quality ones then maybe your newborn would be missing out.

 

 

The thought behind a baby shower is really lovely. To help prepare a woman for the big change in her life once the baby arrives. Unfortunately the reality of a baby shower is that it is the next gift registry event that often comes 12 months after your wedding and you get a whole load of pretty adorable but useless gifts.

 

 

I was recently having a discussion with a mum of four about what she buys her friends that are having a baby. After four kids she is pretty much the expert on baby gifts and her suggestion really impressed me. She said that most people will buy adorable 0-3 month baby outfits or booties that the newborn might wear once or not at all depending on the size and season, but the gifts that really make an impression are the thoughtful and practical ones that are actually for the mum or to support the mum who often gets forgotten about once the baby arrives.

 

 

 

These gifts include: a voucher to get hair or nails done once the baby has arrived, a voucher for a couple of hours of baby minding while the mum has a few hours of well needed sleep, a voucher for a cleaner to come in and tidy the house, a roster of home made meals delivered by friends or a food delivery gift.

 

 

Having two kids myself and 13 months apart I cannot tell you who of my friends gave me baby outfits as gifts but I can definitely tell you who of my friends came to my house with food. I loved them so much at that moment that it brought me to tears, ok I was sleep deprived and a little emotional at the time but it definitely left a lasting impression with me and I was very grateful.

 

 

So next time you attend a baby shower, maybe ignore the gift registry list or the traditional gifts and try some of these other suggestions. Yes, not as fun to buy as a gorgeous baby outfit, pair of booties or beanie but I can guarantee your friend will absolutely love you for it.

 

 

For more information check out: www.happetitefood.com.au

 

 

To connect with Monique and the Happetite team, join our Facebook or Instagram community and enjoy a backstage pass at Happetite HQ. Alternately, you can sign up for our FREE monthly Happetite newsletter and be among the first to learn about latest recipes, offers and deals.

 

 

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Simple and Beautiful Home Made Food Gifts this Christmas

I really enjoy Christmas, the celebrations, the food and the getting together but the part that I don’t like is the commercialisation and that my kids seem to think that Christmas is all about receiving toys. So this year I am getting them involved in one of my favourite Christmas activities, Hand Made gifts – Just Because.

 

Whether it is for a teacher, a neighbour or a friend. I absolutely love to cook little treats wrap them in cellophane and finish them off with a Christmas ribbon. The simple act of working together to make someone a little food gift that they are not expecting is really special and a ritual I want to encourage my kids to continue.

 

So this year not only am I sharing this tradition with my kids but also with you. I will put together a regular blog of affordable yet thoughtful gifts that you can make and give to others. The art of gifting is really beautiful and it is amazing how much better it makes you feel to give something that you made by hand than rushing around the overcrowded shopping malls desperately trying to find something that fits within budget and just ticks a box. Play around with beautiful packaging and ribbons to make it really personal to the recipient.

 

 

Examples of Food Gifts: 

Some of the Food Gifts that I have made in previous years include: Home Made Limoncello, Spicy rubs and sauces, exfoliants, shortbread, almond biscotti, muesli, chocolate treats and Florentines. Today I will give you my Florentine slice recipe, an easy one to make and always a hit. As long as you minimise the taste testing, this slice stores really well and is a beautiful little gift to make someone feel special this festive season.

 

Monique’s Christmas Florentine Slice

  • 2 cups of cornflakes
  • Half cup of Oats
  • 1 tsp Lemon Zest
  • 1 tsp Orange Zest
  • Half a cup of  Chopped Apricots
  • Half cup Sultanas
  • 70g Toasted Slivered Almonds
  • 50g Shredded Coconut
  • Quarter cup chopped Pistachios
  • Quarter cup Dried Cranberries
  • 200g Condensed Milk
  • 120g Milk or Dark Chocolate

 

Instructions:

  1. Preheat oven to 170’. Line 20 x 30cm baking tin with baking paper
  2. Place all ingredients except the chocolate in a glass mixing bowl and stir until well combined
  3. Pour mixture into the tin and spread evenly. Place into the oven for 20-25 minutes until golden. Remove and cool on rack.
  4. Melt chocolate in a bowl over simmering water into a liquid form. Using a spatula, spread chocolate evenly on bottom of slice. Leave to set in fridge.
  5. Cut into muesli bar sized slices.
  6. Place 4 slices in clear cellophane with Christmas ribbon.

 

Perfect little Christmas treats for friends, family, teachers and neighbours. Bringing back the gift of giving food.

 

Let me know how you go and please send me some pictures, I love to see that this family recipes is being shared with many. If you have any food gifts that you make each year I would love to hear about them.

 

Thanks and I’m off to do another Batch of Florentine Slice. Enjoy

 

To connect with Monique and the Happetite team, join our Facebook or Instagram community and enjoy a backstage pass at Happetite HQ. Alternately, you can sign up for our FREE monthly Happetite newsletter and be among the first to learn about latest recipes, offers and deals.

 

 

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