Are You Adrenally Fatigued Or Just Burned Out?

Are you exhausted, aching and overwhelmed all of the time? Has your motivation and mojo gone MIA? Wondering if something deeper is at play?

This is something that I not only see in my clients – I’ve experienced it myself. I would make excuses for how I was feeling... 'It's just been a busy week'.....'I went to bed to late last night'.....I even got blood tests done to try to find the reason I was feeling this way!

Some call it burnout, some call it adrenal fatigue, and some call it motherhood! But the effects of chronic stress aren’t all in your head – they are affecting your body too.

What is adrenal fatigue?
Adrenal fatigue is when the adrenal glands have been under severe and/or prolonged stress. The stress hormones produced by the adrenals can become too high, too low, or even fluctuate at the wrong time of day. This can affect the rest of the body, leading to a host of symptoms.
Is adrenal fatigue a real thing?
It really does depend on who you ask. There is a bit of debate over the terminology itself and the mechanisms behind it. But if you break it down into:

• Can adrenal hormones fluctuate and go out of balance? Yes

• Can hormonal fluctuations cause symptoms? Yes

• Does chronic stress lead to long-term poor health and potentially chronic illness? Yes

- then there is a real health concern here, no matter what you choose to label it.
Why is it so common these days?
Simply because we have countless forms of stress – even little bits that add up. It’s not just the occasional bear or tiger that stresses us out! It’s the traffic, the kids not doing their homework when you ask, the boss being in a bad mood, you name it.
We also have less of a sense of community support these days because we don’t live in tight-knit tribes and communities.
The events of 2020 are just another chronic underlying source of stress, particularly for those who had to deal with lockdowns, home-schooling and changes to work.
Signs of adrenal dysfunction
Some of the signs that your adrenal hormones are out of whack include:

• General feeling of fatigue and exhaustion

• Insomnia and/or oversleeping

• Relying on caffeine to get going in the morning

• 3pm ‘slump’

• Waking suddenly around 3am

• Using alcohol to ‘wind down’ your mind at night

• Digestive issues

• Low sex drive

• Low motivation

• Stubborn weight gain

• Inability to handle stress

• Mood swings, anxiety and depression

• Blood sugar fluctuations and food cravings

• Changes to appetite

• Brain fog

As you can see, a lot of them add up to the average mum’s experience!
The symptoms can vary depending on which hormones are out of balance and which way. For example, someone with high cortisol will tend towards anxious, jittery and unable to sleep. Someone with low cortisol might feel sluggish, depressed and have no motivation.
Not everyone will have all of the signs and symptoms. But if you’re feeling overwhelmed and on the brink of burnout, it doesn’t matter how many symptoms you have – it’s time to act.
How you can take care of your adrenals
So how can you support your stress levels and feel better? For some, it can take weeks or even months to feel better simply because they are so run-down. It’s often best to work with a health expert or team to get you on track.
But in the meantime, here are some simple ways to take care of your adrenals.
Eat nutritious food
Just like any other organ, the adrenals require key nutrients to function properly. You also need nutrients to protect against the effects of prolonged stress.
Rather than worrying about fad diets, start to eat plenty of wholefoods. That means filling your plate up with meat, poultry, eggs, fish, seafood, fruit, veg, nuts, seeds, legumes and wholegrains. The more variety you include, the greater variety of nutrients you’re flooding into your system.
You may also find that you need to eat smaller, more frequent meals. This can help to counteract the blood sugar fluctuations that are common with adrenal dysfunction.
Rest frequently
One reason behind chronic stress building up is a lack of rest. This can be literal sleep, but also just taking proper breaks and downtime. So incorporate rest using these steps:

• Take regular breaks throughout the day

• Take time to unwind properly at the end of the day

• Prioritise 7-9 hours of sleep

• If you are able to and need to, take short naps

Pace your exercise
One tricky aspect of adrenal dysfunction is exercise. On one hand, it is a great way to prevent the build-up of stress and boost your energy levels. But on the other, some may feel worse, particularly with intense exercise.
Find a way to pace and move your body that fits with your symptoms. For example, you might need to wind back the Crossfit or HIIT and work more on gentle forms of movement. If you’re barely able to get out of bed, even a few minutes of stretching can be a good way to show your body some TLC.
Address the underlying cause
Adrenal fatigue doesn’t just pop up one day. There will be one (usually multiple) root causes of why your mind and body have been stressed to the point of exhaustion.

• Keep saying yes to everyone else? Practice saying no

• Can’t keep up with everything going on? See if you can delegate some tasks or errands

• Not taking care of yourself and exhausting yourself in the process? Get back to addressing your pillars of health – even if it’s only baby steps

Once you figure out why you’re burned out, you can start to remove the causes or at least put some steps in to counterbalance that stress.
Seek support
In my experience, the biggest underlying cause of mums being burned out is lack of support. We think we can do it all alone – but that simply isn’t the case. So if you’re not coping, it’s time to get some support.
It might be as simple as having a coffee date with a girlfriend to vent. Or it might be a naturopath, nutritionist, health coach or psychologist to get you back on track. Add someone to your team that makes you feel heard and supported when life gets tough.

Speaking of someone on your team, I often work with my VIP clients on many of the above strategies. We uncover some amazing things and speaking from experience, sometimes it's just having that person there to talk things through and develop a plan together that can make all the difference. I have one VIP spot opening up in mid March. If you would like to find out how I can help you, book a free chat with me here

Five Fitness Myths Debunked

I have a memory of me as a teenager diligently undertaking 100 crunches every single day. I was convinced that by doing this I was going to flatten my stomach (ha, girl that stomach was already flat) and I was going to have the hottest six pack in town.

It never happened. Maybe this was because I lasted about a month, however now with the benefit of many years of experience on my side, I know that it was never going to happen. Why? Because that’s not how the body works. It is a myth.

Sadly, there are many myths floating around the fitness industry - some that have been discredited through research and others that have evolved like a wild game of chinese whispers.

So let’s get real, here are 5 myths debunked for you:

1. Crunches are the way to flat abs:

There are two myths here. Firstly, by doing crunches you are only working your Rectus Abdominus muscles which make up just one part of your core muscles group. Crunches only isolate the very top part, so effectively don’t do a lot if that is the only core work you are doing,

Secondly, you can’t spot reduce. For fat loss, your body will usually use up fat stores in the areas that it believes it least needs some extra cushioning. Fat cells do not gather in isolated areas, they are across the entire body. Sorry to disappoint you, however this means that regardless of how many crunches you do, your body isn’t going to magically decide that your fat stores in that area will be used up first.

2. It is best to work out every single day

No, rest time is important. A rest day allows your muscles time to recover and if you over train you are at risk of injury or burnout. Overtraining can also stop your muscles from rebounding and recovering quickly, which can have a reverse effect on your training goals. Active rest days (also known as active recovery days) are good for those people that want to keep moving every day. Light exercises, such as walking or a gentle swim are great activities to allow your muscles plenty of recuperation time. Just don’t go walking marathons!

3. Lifting weights will make me too bulky

No, this is a big myth here. Women have less muscle tissues and produce lower levels of testosterone than men, which mean that physiologically it is really hard to bulk up - regardless of your weight size.
Lifting weights (also known as strength training) is actually a fantastic form of exercise for weight loss. You don’t actually need to slug it out on the treadmill for hours and hours to get the ultimate calorie burn. Strength training increases your lean muscle mass (no this does not bulk you up) which helps your body burn calories at rest.

4. It wasn’t a good workout because I’m not sore

I’ve had clients in the past express their disappointment because they haven’t woken up sore the next day. Being sore (the technical terms is DOMS - Delayed Onset Muscle Soreness) is not an indication of how well the workout went.
Generally, DOMS occurs because you put a lot of stress on the tissues and muscles in that area. This creates a lactic acid build up which results in the soreness.
The level of soreness you experience can also be impacted by your post-exercise recovery. Hydration, sleep and proper refueling all play important factors in your DOMS recovery.

5. You need to work out for no less than 60 minutes a day

I still struggle with this myth. Why? Because if you have ever been to a class at the gym, they tend to all be structured in 45 to 60 minute time slots. That must be the ultimate workout time right? Wrong!
While there are studies that say a 60 minute workout a day is optimal, if you are time poor - any workout in your day is optimal! It might be 6 x 10 minute workouts or it might be 1 x 10 minute workout.
If you are working towards weight loss, you do need to try to do some sort of vigorous exercise most days of the week. If you haven’t heard of HIIT (High Intensity Interval Training) it would be worth checking it out. The name says it all really!

So, now that you have read through those five myths, put your hand up if you have ever fallen victim to any? My hand is up - in fact I need at least 3 hands here….

By the way, doors are currently open to Reset & Thrive: Busy Women’s Health Hub. A gorgeous place to go for more information on exercise and a great exercise library filled with all types of workouts. It is also filled with tutorials on many other aspects of your health and is designed to help you to find the puzzle pieces towards reaching your health goals...have you ever considered it might not just be exercise vs nutrition?

You can find out more info here

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The Quick Fixes You Can Use To Transform Your Health In 2021

Are you looking for a quick fix that will get you amazing results for the new year? Maybe you’re
looking to drop some kilos or get super-fit in 2021?

When it comes to a ‘quick fix’, there are two main types. One focuses on short-term results at the
expense of long-term success and wellbeing. The other will give you a less dramatic transformation,
but set you up to achieve your goals and maintain your results.
The wrong kind of quick fix
First up, let’s touch on what we often think of as quick fixes or hacks to lose weight and get fit. I’m
talking about:
 Meal replacement shakes
 Detox diets (complete with supplements that make you poop!)
 1200 calorie diets
 Appetite suppressants
 21 day, 30 day or 6 week challenges that incorporate heaps of HIIT and intense exercise (but
then you go back to your usual habits after it’s done)

These quick fixes might give you a short-term result. But in most cases, you’ll end up back where you
started – or even worse off than when you first began!
These approaches can also lead to detrimental health effects long-term. You could end up with a
messed up gut, a sluggish metabolism or even adrenal fatigue.
That’s why I don’t recommend using this type of quick fix. Instead, I like to use quick changes and
habits that add up to long-term health.
Easy changes to feel amazing in 2021
Looking for quick hacks that will get you results quickly and stay well in the long run? Here are my
top habits to implement in the new year.

Reduce processed foods from your daily diet
The first simple step to take is to eat fewer processed foods and more wholefoods.
Why?

There’s a heap of reasons:
 Processed foods are lower in micronutrients needed to power the body and metabolism
 Lower fibre and protein content in processed foods mean you need to eat more to feel full
 Some of the ingredients in processed foods can be inflammatory (which is a serious concern
for your long-term health)
 Excess sugar and salt can lead to bloating and fluid retention
 Because wholefoods are less energy-dense, you get to eat more food overall!
Can you still have your favourite treats from time to time? Absolutely, because we’re all about
making sustainable change. But you want it to be an occasional treat that you have time to savour
and don’t feel guilty about!

Move your body to support a healthy body (and mind)
Of course I had to include this one! Movement is like a lifestyle multivitamin – it helps with just
about everything.
When it comes to weight loss, regular physical activity helps to increase your caloric deficit so you
can lose fat. It can also help to build up muscle which in turn boosts your metabolism.
Need more reason? It’s critical for maintaining mental health, optimising brain function, supporting
healthy sleep, managing stress levels and preventing countless chronic diseases. No matter what
your health goals are, physical activity will help you along that journey.

Reduce your cortisol levels
The main reason that mums end up storing fat around the belly area? It’s all thanks to your stress
hormone cortisol.
Cortisol is there to protect us from dangers like famine. But the downside is that it becomes almost
impossible to shift body fat. Cortisol prioritises fat storage around the belly to protect the organs,
but this can contribute to long-term chronic disease.
The solution? Find ways to manage your stress effectively. Everyone is different, but you might
consider:
 Relaxing forms of movement such as walking, yoga or Pilates
 Hobbies such as arts and crafts or gardening
 Scheduling a day (or even a few hours) to spend on yourself every month
 Mindfulness and meditation
 Spending time with friends
 Cuddling a loved one or a pet
 Intimacy with your partner or yourself (you heard it here, an orgasm is fantastic for stress
management!)
 Getting out into fresh air, sunshine and nature
If you can find something to do daily, that will be a huge help. But even if you just do something
once or twice a week, it’s a good starting point.

Boost up your water intake
It’s simple and you hear it all the time – but there’s a reason for it! Drinking plenty of water will:
 Help increase your satiety (aka reduce the chance of you eating the entire contents of the
fridge when you get home)
 Clear fluid retention and reduce bloating
 Improve your skin health
 Boost your energy levels
 Support your brain function
 Encourage healthy digestion and detoxification
 Help you sleep better
So really, if you want to improve any aspect of your health – water is your first step. If you’re not a
big water drinker, start by adding in 1-2 cups per day for a week. Work your way up to 2-4L per day – the right amount depends on your body, your physical activity and your needs.
Not a big fan of water? Try herbal tea or infusing your water with fruit.

One bonus tip? Add some accountability in when it comes to your health goals. That way, you’re
more likely to stick to them, and you’ll have someone to support you when times are tough.

Want more tips, support and guidance on longer term weightloss and health? Join my Reset & Thrive: Busy Women's Health Hub. Doors to the hub open again soon - check it out here and join the waitlist!
https://www.mummefittime.com.au/the-busy-womens-monthly-membership

Why You’ve Plateaued (And What You Can Do About It)

Have you found your results have plateaued, even though you’re working out consistently?

Wondering how you can jumpstart your progress and get back on track to hitting your
goals?

Let’s take a closer look at the dreaded workout plateau and what you can do to fix it.

Why we plateau when exercising

When we first start working out, results come quickly. You get stronger, faster and fitter
over the period of just a couple of weeks. This keeps you feeling motivated and you’ll keep
working out in the hopes of seeing more of those returns.
Unfortunately, over time your body does adapt to exercise. In one way, this is a good thing –
your brain has caught up and wired itself to move your body in a new way. But it also means
that your progress can slow and eventually stall.
I often see this with women who come to me for help. They might have seen some results
when they first started out by walking or jogging on the treadmill 3 times a week. But after
about 8-12 weeks, they get bored and stop seeing progress.
How can you bust through a fitness rut? Put simply – you need to change up your exercise
routine. By introducing something that your body isn’t adapted to, you’ll start to see
improvements that keep you motivated.

How often is just right?

Just because you’ve plateaued doesn’t mean you need to do something different every
single time you work out. To see consistent results, you do want to stick to a routine for a
period of time before shaking it up.
I recommend sticking to an exercise regime for 4-8 weeks at a time, then swap it for
something else. This allows your body to get used to the routine and benefit from that type
of exercise, and then you switch it up to avoid a plateau.

Ways to shake up your exercise routine

The good news is that you don’t have to completely overhaul your workout or quit your
favourite form of exercise to change up your routine. There are several different ways to
shake up your exercise routine.

Target different muscle groups
One simple way to change up your exercises is to switch to similar exercises that target
different muscle groups. For example, you could switch your plank for side planks instead.
This is a great idea if you want to boost your overall strength and keep your muscles in
proportion.
Increase your weights
Another easy way to mix up a routine is by increasing the weight. This could be in terms of
upping the weight for your free-weight or machine-based exercises. Or it could be adding
weight to bodyweight movements such as squats.
Make sure that you progress slowly when it comes to increasing weight. Don’t jump from
2.5kg weights to 10kg overnight! Otherwise, you risk injuring yourself.
Increase your intensity
Another simple way to mix up your workouts is to increase the intensity of your session.
Increasing intensity can be a great bang for your buck time-wise, as you can reap similar
benefits in a shorter period of time.
Going for a leisurely walk might lead into a jog. If you’re comfortable jogging, you might add
in some sprint intervals. Or you could reduce your breaks between exercises to increase the
overall intensity.
Remember that increasing intensity is supposed to be one step at a time. If you’re currently
walking for 30 minutes at a time, you don’t want to jump into running a marathon!
Try a more advanced version of an exercise
Most forms of exercise have advanced versions to try out. If you’ve mastered one exercise,
look at a more challenging version. For example, if you’ve got half burpees down pat,
progress to a full burpee.
When you’re trying more advanced movements, focus on getting your form right before
worrying about how quickly you can complete them or how many you can do. You’ll see
more results from an exercise done correctly.

Change your form of movement completely!

It’s absolutely fine to change how you move your body from time to time – especially if
you’re new to exercising regularly.
You might also want to do this if you’ve been under a lot of stress or need to give your body
some downtime. For example, you might benefit from taking a week off from Crossfit and
doing some yoga and Pilates instead.

Do you need help busting out of your fitness plateau? I’m here to help. I train clients both online and face to face. Send me a message and let's chat!

Can You Spot Reduce Your Flabby Tummy? What The Science Says

Dreaming of a flat tummy? Wondering if you can just go on a short-term health kick with diet and exercise and get rid of the weight around your belly?
You’re not alone. I have mums just like you asking me all the time how to lose the mum tum once and for all.

Can I lose weight from my belly area?

Unfortunately, the truth is that you cannot spot-reduce fat from any specific trouble spot on your body! Your body will lose weight in the order that it sees fit. This often means that you’ll lose fat from your arms, legs and boobs before your tummy.
But if you want to work towards improving the appearance of your stomach, don’t panic. There are steps you can take depending on what has caused the issue in the first place.

What can cause a bigger tummy bulge?

There are many factors that can contribute to the weight around your belly. Because your abdomen contains organs, the digestive system, and muscles along with fat, we need to look at what your tummy bulge is made of.

Bloating

One of the most common causes of a tummy bulge is bloating. This can be due to undiagnosed food intolerances, hormone levels, constipation, or simply eating too much!

Think you can’t be bloated because your tummy is round 24/7? Chronic bloating is more common that what you might realise. But the good news is that bloating is not body fat – it’s solid, liquid and/or gas in the digestive tract. So if you address the cause of your bloating, you could see relief within a matter of days.

High stress levels
When it comes to fat around the belly, one common cause is high-stress levels. The main stress hormone cortisol affects how your body distributes weight. As its job is to protect your body from the perceived threats, it increases the amount of fat that is stored around your vital organs.
Even if your body weight is normal, cortisol can lead to you storing fat around the tummy area. Unfortunately, this type of fat is more difficult to shift compared to fat stored elsewhere in the body.

Post-pregnancy belly
The post-pregnancy tummy is a combination of factors. Weight gain does play a role because it is normal and healthy to gain a little weight while pregnant! But you also stretched out your abdominal muscles and connective tissue to make room for your baby.
Then you have diastasis recti – the overstretching of the fascia that runs down the middle of your ‘six-pack’ muscles. About two thirds of women will experience this during pregnancy.
Many cases will ‘recover’ from the clinical diagnosis of diastasis recti within 8-12 weeks of giving birth. But that doesn’t mean that your stomach muscles have returned to their pre-baby strength.

High percentage of body fat
Finally, we have body fat itself as a cause. If you’re carrying excess fat, it needs to be stored somewhere – and one of those places is your abdomen.
Many women I work with are dealing with a combination of factors. For example, you might be carrying some extra body fat – but you’re also stressed out and your stomach muscles never bounced back from your pregnancies.

What can I do about my mummy tummy?
So now you know why you might be dealing with a flabby area around the belly – what can you do about it?
Well what you cannot do is spot-reduce fat in that area – or any area of your body for that matter. It is not how the body works! But if you feel uncomfortable with how your tummy looks, there are steps you can take to address it.

You can seek advice if bloating is an issue
Does it sound like some of your tummy concerns is actually bloating? Consider working with a health professional such as a nutritionist or naturopath who can help you identify why you bloat up.

You can manage your stress levels
Suspect that stress is contributing to the weight around your belly area? A simple step is to find a stress management technique that works for you.
This might be as simple as taking 10 minutes out for yourself each day, some regular deep breathing exercises, incorporating a hobby into your routine, or even seeking professional support.

You can focus on losing weight as an overall strategy
You might not be able to spot-reduce fat in your tummy. But you can still work on losing weight, specifically fat, as a general strategy.
There is no guarantee how much will come off the tummy area, so it’s best to use this in conjunction with other strategies.

You can tone and condition the muscles in the tummy area
This is my favourite approach – and for good reason! You can improve the strength and definition of the core muscles. This can help with overall weight loss by giving a little boost to your metabolism through more muscle mass. But it can also improve the visual aspect of how your tummy looks as the muscles keep the core strong and flatter.
This is also a must if you are dealing with post-natal tummy issues such as diastasis recti. Make sure you seek professional guidance to ensure that you’re including the right exercises for your needs.

Have you checked out my online training opportunities? If losing tummy fat is your goal (and you are ready to implement some of the things I've mentioned above), then send me a message

Why You Shouldn’t Get Up An Hour Early To Exercise

As mums, we become experts in juggling all of the obligations we have, despite the fact that there’s clearly not enough hours in the day to do it all! One task that often falls off the schedule is regular physical activity.
You might have been told that the solution is to get up early and exercise before the family’s day kicks off. But is this actually realistic or even healthy?

Does this advice sound familiar?
‘Just get up 30 minutes early and go for a run.’
 ‘Set your alarm for 4am, smash out a 5am session at the gym, then be home by 6.30am to wake up your family and get them ready for the day.’ 
‘Get up at 3am even though you’re lucky if you’re in bed by 10.30 pm thanks to the chores that build up throughout the day – it’s what successful male CEOs do, after all!’ 
Um, does anyone else feel this is ridiculous advice? Because I certainly do!

As busy mums, we’re already sleep deprived as it is. There’s a good chance you’ve been sleep deprived since you fell pregnant with your first-born. We go through:

• The discomfort of sleeping with a small human growing inside you

• The joys of newborns needing midnight feeds

• That heartbreaking day where they decide they don’t need to nap during the day anymore

So the last thing we need to do is take even more time out of our precious rest hours! 
Mums already have so many factors that affect a good night of sleep. Cutting that sleep short leads to a perfect storm of not enough energy to exercise effectively, eating processed foods for a quick hit of sugar and carbs and higher stress levels which all adds up to – you guessed it – poor sleep.
The importance of sleep
As a personal trainer, I know that physical activity is essential for your wellbeing. But I also know that sleep is just as important – and possibly even more so – for mums.
Getting enough sleep means that you can:

• Recover from the physical activity you do squeeze in

• Give your brain the chance it needs to reboot and refresh for the day ahead

• Support healthy immunity

• Improve your mood and ability to manage stress

• Reduce your risk of emotional eating and unhealthy eating patterns

• Balance out your sex hormones, thyroid hormones, gut health and skin

• Feel energised enough to do the things you need to do every day!

Don’t get me wrong – exercise can offer some of these benefits as well. But if you’re working out and not resting, your body won’t recover properly. This can increase your risk of injury or illness, and even undo many of the benefits of movement.
Are you struggling to get a good night of sleep? Make sure you give this blog post a read.

How to incorporate exercise without cutting sleep
So now you know that it’s not worth sacrificing precious shut-eye for your workouts. But you also know that exercise is one of the foundations of being healthy and happy. So how on earth are you supposed to incorporate movement without getting up early?
I’m glad you asked! Here are some simple tips:

• Combine movement with playtime – got little ones who want Mum to play with them? Don’t just sit on the sidelines and let them run around. Transform it into physical play where you are moving as much as them.

• Multi-task while you wait – ever noticed how much time you spend waiting around, supervising, or passing time? Don’t scroll through Facebook for the 20th time! Use that time to move your body, even if it’s only in small bursts. 

Walk around while you’re chatting on the phone, add in some squats and calf raises while the kids have a bath, or use the bench to do some push-ups while the microwave heats up your lunch.

• Focus on short and simple sessions – you don’t need to spend an hour at the gym to get an effective workout in every day. Instead, stick to targeted sessions that give you the biggest bang for your buck. 

This might mean doing some HIIT or circuit training, or it could be doing 10 minutes of yoga because that’s easier for you to achieve than 60 minutes of yoga.

If this resonates with you, check out my membership - not only do we dive into making exercise possible while not depriving yourself of other self-care essentials, you will gain a broader and more in-depth understanding of the different health components that will help you to achieve your goals easily

Easy Ways To Squeeze In Exercise Around Toddlers

When you have a little one, it’s easy to promise yourself you’ll get back to working out once they’re weaned. But toddlers aren’t just a handful – they suck up all your spare time and attention!
Most mums with toddlers simply don’t have the time (or freedom) to head to the gym for an hour, 3-4 days a week. That’s why I want to share my top tips for fitting movement into your day when your day revolves around a cheeky little mischief.

Break down the day
If your doctor tells you to exercise for 30-60 minutes each day, you’ll just laugh at them. Finding a chunk that long is pretty rare in the average day of a mum. But what you can do is break that time down.
You might not have time for a 30-minute exercise class. But what if you did 3 chunks of 10 minutes or even 6 chunks of just 5 minutes? It becomes much more achievable. Even if you don’t manage to fit those chunks in every day, 15 minutes of movement is better than none.

Where you can squeeze movement in?

Ready to make time for movement?

Here are some of the ways you can do just that. Many of these are ways that I use to stay active around my own kids!

During chores

Doing the laundry? Squat down to the basket for a piece of clothing, jump up to fold it.
Cooking dinner? Do some calf raises as you prepare food, and squat down to check the oven.
Is the garden looking neglected? This is a two for one deal – pull out some weeds, and let your toddler crawl around with you to keep them entertained. Just make sure they don’t start eating spiders!

Playtime

Put on some of your favourite tunes and have a dance party together! Don’t worry, your toddler is too young to judge your dance skills.
Make their favourite songs and rhymes into a physical game. We use Going On A Bear Hunt – they have to leap over me, build a bridge with me in the plant, and so on. You can get as creative as you like.
Find other ways to make playtime more active. Horse rides, crawling around with them, planking to create a tunnel for them to go through, playing chasey – every bit of movement counts.
Use your toddler as a weight! Throwing them up in the air is great for upper body strength. Squats and calf raises are easy to do while holding a child. Make it fun for both of you.
Got 5 minutes between Peppa Pig and The Wiggles? Use one of the above ways to move your body.

While supervising

Is it bath-time? Use the time to fit in some squats or pushups, depending on how big the bathroom is! If it’s tiny, go for calf raises instead.
Got an overtired toddler? Instead of going on a drive to soothe them to sleep, pop them in the pusher and go for a walk around the block.
Waiting for your little one to fall asleep? Bust out some pelvic floor exercises – they’re silent, so you won’t disturb the bub.

Would you like 7 days worth of 5-minute workouts that you can do at home (for free)? Grab your workouts here

How Stress Sabotages How You Eat (And What You Can Do About It)

Everyone deals with stress from time to time. But if you’re dealing with ongoing stresses, it’s important to understand how it affects your food choices.

Emotional eating or stress eating is a common response to stressful situations. Around 27% of adults say they eat to manage stress – and a good percentage more might not even realise that is what they do!
Eating comfort food is not just in your head. It is your body’s way of releasing feel-good chemicals to help you cope with stress. But over time, it adds up to unhealthy choices and extra weight.

The good news is there is a way to counteract stress eating naturally.

What stress does to your body
In the short-term, stress can shut down your appetite. You might have experienced this if you’ve ever had a shock, such as a sudden relationship breakup or the death of someone close to you.
The general response to stress includes the digestive tract slowing down as you enter fight-or-flight mode. The body releases sugars into the bloodstream so that you have quick energy to deal with the perceived threat. This results in you eating less, which can have a negative effect on the metabolism.
But when stress persists, it can have the opposite effect. The adrenal glands release the stress hormone cortisol. Cortisol can increase appetite and ramp up the motivation to eat.
Have you ever noticed that you get ravenously hungry on your busier weeks? That is cortisol at work.

The impacts of stress on your food choices
It’s not just what happens to your physical body. Stress also affects your food preferences and the foods you choose to eat on any given day.
Studies have shown that distress, whether physical or emotional, leads to a greater intake of foods that are high in fat, sugar, or both.
These ‘comfort foods’ have a calming effect on the brain. They inhibit activity in the parts of the brain responsible for stress. Because they are pleasurable to eat as well as reducing the stress response, it reinforces our enjoyment of those foods and encourages us to eat more than we actually need to.
Unfortunately, when you eat an excess of these comfort foods, they are converted into fat deposits. Under stress, these deposits gravitate towards the waistline and around the internal organs. This visceral fat is associated with a higher risk of dozens of chronic diseases.
So if you want to live a longer and healthier life, addressing stress and its impact on your eating habits is key.

How mindful eating combats stress eating habits
So now that we know that stress eating adds up to poor health, what can we do to counteract it? This comes down to a technique known as mindful eating.
Mindful eating is about focusing your attention and awareness on the present moment. It helps you to disconnect from unhealthy habits and behaviours around eating, including stress eating, boredom eating or eating mindlessly.
When you eat mindfully, you’re focusing on what you are eating while you’re eating it, instead of focusing on the things that are stressing you or demanding your attention.
Mindful eating isn’t just a way to slow down your eating. Research has suggested it can help with blood sugar control and weight loss, reducing cortisol levels and even reducing unhealthy eating habits such as stress eating and binge eating.

What a mindful eating practice looks like
Ready to give mindful eating a try? Here’s how to get started.
You want to eat slowly, with minimal distractions. That means putting the phone away, switching the TV off. Make sure every mouthful you take has your full attention.
As you eat your food, notice everything. Enjoy the presentation of your meal if it’s colourful or cleverly plated. Appreciate the scent, texture and flavour with each mouthful.
Now is also the time to observe how food might impact your emotions. Does this food make you feel happy? Or do you feel guilty and anxious about eating it? Be aware of how different foods make you feel.
The end goal is to until you are satisfied, not stuffed. But by eating slowly and mindfully, you train yourself to eat until you are pleasantly full at every meal.

Are you interested in learning more about how you can reduce the impact of stress on your body? Then my Busy Women’s Monthly Membership is the place you want to be.

Why I Gave Up On My Pre-Baby Body Goals (And You Should Too!)

Are you struggling to get to your pre-baby body? You’re not alone. Millions of new mums across the world are set on getting back to how they were before having their little ones.

The problem is that your body is not the same. For many, it is unfeasible to get back to a pre-baby body. But the good news is that there are ways you can work towards being healthier, happier and stronger without having to go after that unattainable goal.

What society expects a new mum to do
We’ve all seen what happens when a celebrity or social media influencer gets pregnant:
They continue to work out and follow whatever healthy eating plan they preach about for the entire pregnancy and often don’t gain much weight
They kick off a hardcore pre-baby body effort the second that they’re home from the hospital
Within mere months of giving birth, they have shredded abs and waltz around in activewear and bikinis!

Now, there is nothing wrong with someone who does seem to ‘bounce back’ – especially if it’s part of their job to stay fit. But the big problem is that this is not something that everyone can achieve!
Even the old saying of ‘nine months on, nine months off’ is unrealistic, because everyone has a different experience. Expecting every single mum to get back to this ‘pre-baby body’ within a specific period of time is frankly ludicrous. All it does is put more pressure on someone who already has more than enough on their plate!

Why you don’t need to get your pre-body back overnight (or at all)
There are 5 main reasons why I advocate for mums to ditch the pre-baby body goal.

You have new responsibilities
Unless you have multiple staff members to pitch in, your time post-baby is not as free. You’re now responsible for keeping one (or more) little human alive every single day! This does mean that you have less time to focus on yourself.
Although this is a big issue for brand-new mums, it’s true for every stage of a child’s life. Challenges will arise that will prevent you from solely focusing on yourself.
So although you do need to find little chunks of time to take care of your health, you can’t just drop everything and hit the gym when you feel like it!

Your body is recalibrating after pregnancy and birth
Pregnancy and birth have some major physiological effects on your body. Once you’ve had your baby, it takes time for your body to find its equilibrium again. This includes balancing out your hormones, finding your new centre of balance and adjusting to reduced demand from your uterus.
Your metabolism has changed, along with your needs
Another thing that changes during pregnancy and lactation is your metabolism. This is because you’re physiologically responsible for keeping that little human alive as well as morally! Once your bubba is born, your metabolism drops down. Sometimes it will drop lower than pre-pregnancy because you may have lost some muscle mass during the pregnancy. So regaining your ‘pre-baby’ physique is often not as easy as working out and eating how you did before pregnancy.
You might have heard that breastfeeding melts the kilos off. Although this is true for some women, it isn’t the case for others. This is another reason why some women lose weight after birth quite easily, and others struggle.

You’re dealing with stress and exhaustion
If you’re a new mum, I can almost guarantee that you’re constantly stressing and feel exhausted 24/7. But did you know that low energy levels and high stress can actually hinder weight loss?
When we’re stressed or fatigued, we produce a hormone called cortisol. Too much cortisol causes your body to cling to body fat, especially around the abdomen and internal organs. It also can sabotage your metabolism.
Unfortunately, we can’t just magic the stress and fatigue away within a few months of birth. It’s a longer-term goal to reduce these factors – not just for your weight, but for your overall wellbeing.
You have more important goals to focus on now
This is the most important one, in my eyes. We no longer live solely to please ourselves. Instead, we have goals that allow us to be the best parent we can be.
What this means is different for every mum. But for example,

It could mean:
Having the energy to run around at the park with the kids
Setting a good example of a healthy relationship with food
Preventing chronic disease so that you can be there to see your grandkids grow up
Raising kids that have healthy self-esteem and body image

These new goals have nothing to do with you having a pre-baby body or weighing a certain amount. What they do require is for you to be a healthy and happy version of yourself.

If you want to ditch the goal of a pre-baby body and are ready to uncover your healthiest and happiest self, I’m here to help. Doors are now open to my Busy Women’s Monthly Membership. A place to get support and start unlocking the steps to reach your goals.

Check it out here: The busy women’s monthly membership

Can You Lose Weight From Your Trouble Spot?

Do you want to lose weight from that one trouble spot on your body? The one that bugs you every
time you see it?

If I had a dollar for every client who wanted to just work on reducing their tummy, back, or butt, I
could retire from the business! That’s why I thought I’d explain the science behind spot-reducing, and
share some tips to help you achieve your goals.
Truth bomb: you can’t lose weight from one spot of your body
There is no magical exercise, fad diet or superfood pill that can force you to lose weight off one
particular area of the body. The body will pull energy from all over the body when it’s in enough of a
deficit to induce weight loss.

Where you lose weight from first depends on your individual genetics. Some women will lose weight
off their waist, some off their arms, and come straight off the boobs!
The good news: you can improve the appearance of a particular area!
The best approach to weight loss of a particular spot is to focus on general weight loss – that means
exercise that uses big muscle groups and contributes to a calorie deficit.
But if you’re unhappy with one area of the body, there is still something you can do. You can choose
to focus on improving how that problem area looks!
By building muscle in the area, you can improve the appearance. Because muscle is more compact
than fat, it tends to be more visually appealing. Plus building muscle also builds up your metabolism,
which means you can eat a little extra and still hit your weight loss goals!
Weight loss is more than just exercise
You can’t exercise your way to weight loss. Weight loss is a much more complex mechanism that
requires several pillars to be in place.

To lose weight successfully, you need to:

• Eat-in a calorie deficit – this doesn’t mean 1200 calories, it simply means eating a little less than

what your body naturally burns through in a day. It’s also preferable for you to focus on eating
wholefoods, as they contain the nutrients your body needs to lose weight.

• Get a good amount of sleep – if you’re not sleeping properly, your body is going to struggle to

release extra weight. This is often the factor that mums with young bubs struggle with, because they
have broken sleep that sabotages their weight loss efforts. You want to be getting enough sleep, but
you also want it to be good-quality sleep that makes you feel rested!

• Manage your stress levels – stress hormones have a massive influence on your metabolism,

particularly your thyroid. If you’re struggling to control stress, you may find the weight piles on around
your tummy. Find a way to manage your stress that works for you.

• Move your body – weight loss doesn’t necessarily require formal exercise. But you do need to be

moving your body on a regular basis – to increase your deficit and contribute to weight loss, build
your metabolism up and support your mental wellbeing.

If you put all of these pillars into place, you’ll find it much easier to find your happy weight. Plus
you’ll be healthier and happier overall – which is what we all want to be!
Looking for the best way to incorporate all these pillars into your life?

The Busy Women's Monthly Membership covers all this and more - it's a one stop resource hub and support group towards helping you to achieve your goals - such as weightloss.

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Think You’ll Start Exercising Once You’ve Lost Weight? Here’s Why It Doesn’t Work

Ever found yourself saying ‘I’m going to work on my fitness… once I’ve lost x kilos’? You’re not alone. Every week people tell me that they will prioritise their exercise routine once they’ve dropped a dress size or achieved a specific weight loss goal.
It’s common for women to feel self-conscious about exercising when they don’t feel good in their own skin. But exercise is a tool that is there to help you along your health journey. It can be an important part of losing weight in a healthy manner, but it also supports your overall wellbeing.

Why you don’t want to start exercising yet

The first thing to consider is – why are you avoiding physical activity if your goal is weight loss?
Are you afraid of being judged for your current state of health?
Are you worried that you won’t be able to do certain types of movement because of your size or current fitness level?
Are you concerned that you won’t be able to keep up in a gym class or group physical activity?
Get clear on your why behind it, so that you can figure out a way to flip that around.

You don’t need to be self-conscious

The good news is that you don’t have to wait until you lose weight. Physical activity is not something that needs to wait until you’ve reached a certain size or number on the scale. 
In fact, physical activity is a tool for you to use so that you can achieve your goals! Moving your body can help to build lean body mass that supports a healthy metabolism. It can encourage good mental health, which supports your confidence levels and helps you to feel good about yourself. 
Physical activity also supports your overall wellbeing and prevents numerous chronic health conditions. So if you want to be your healthiest and happiest self, exercise is a no-brainer!

How to build up your confidence to get moving
Is it time for you to start moving your body again?

Here are some tips to build up your confidence and start getting active.

Start small
One of the number one reasons that people fail to hit their fitness goals? They try to do all of the things, get overwhelmed, and give up! That’s why starting small is the best way to build healthy habits around movement.
What ‘small’ looks like depends on your current state of fitness and any injuries you might have. But it could be as simple as:

• Going for a walk around the block each day

• Heading to a weekly yoga class

• Going for a 10 minute jog twice a week

• Doing a 15 minute strength training session three times a week

Once you’ve established that small step as a habit, then you can add another day or make your session longer.

Get yourself something nice as motivation
Sometimes, a little bribery goes a long way! If you’re feeling apprehensive about getting into exercise, treating yourself to something to motivate you can be helpful.
For example, you might like to get yourself:

• A new pair of runners in your favourite colour

• Those new headphones you’ve been eyeing off

• Comfy and cute sports bras to give that extra support

• A smart watch to track your steps and movement

These types of items can support your fitness journey, but they can also give you that little confidence boost you need to get yourself moving again.
You can also use this as a motivator for after your workout is done. You might like to treat yourself to a massage if you tick off each of your exercise goals for a month, or pop $5 into a jar every time you head to the gym and buy yourself a new piece of activewear as a reward!

Work with a professional
Often, people are most afraid that their personal trainer will be the one judging them. But as a PT, I can tell you that we only want to judge one thing – how well a training program will support your goals and meet you where you’re at.
When you work with a PT, they will be watching you closely. But what we’re looking for is not something to judge – we are looking at your muscles and joints. We’re checking how your body responds to movement, if there are muscles that need some extra TLC, and if the program is likely to flare any known injuries or health concerns.
When you do work with a professional, communication is key. As a PT, it’s my job to create a program that is tailored to your goals, your needs and any barriers you might have to exercise.

If you are ready to make a change for the better, contact me to find out how you can work with me - online or in person!

5 Ways To Work Out At Home When You're A Busy Mum.

Can’t Work Out Without Getting Interrupted?

Here’s What To Do

Ever decided to smash out a home workout, only for the kids to interrupt? Or maybe they’re underfoot the second you roll out the yoga mat for some zen time?
You’re not alone! It’s rare for us mums to carve out a 60+ minute chunk of time to commit to exercising outside of the house. But at the same time, working out at home can have its drawbacks, especially if your kids and/or partner are at home.
Don’t worry. I’ve got some tips for making movement work for you.

Break it down
While it is great to aim for moving your body for 30-60 minutes a day, there’s no rule showing you need to do it all in one go! If you’re working around the family’s activities and struggling to find a big chunk of time, find a smaller one.
For example, you could:
·      Fit in a quick 15-minute bodyweight strength session in the morning before everyone is awake
·      Do a 10-minute HIIT session while the kids are eating lunch
·      Go for a 10-minute walk with the dog in the evening
If your goal is to get healthy and move your body more, this is just as beneficial. In fact, it may even be more beneficial, as you can go harder for short periods of time!

Include more physical activity as a family
Let’s face it – everyone in your family could do with more movement and probably more quality time together! So why not tick both boxes and get active as a family?
This depends on the age of your family members. But some ideas that you can try include:
·      Going for a walk or hike in a nearby nature reserve
·      Make your own obstacle course challenge in the backyard
The movement still counts if you’re not doing it alone – and it’s often more fun!

Engage in intentional incidental activity
Every little bit of movement adds up – even if you’re not focused on it. A lot of us do incidental exercise like walking up stairs or doing the shopping at the supermarket. But I like to take it one step further and do intentional incidental activity.
There are dozens of ways to do this every single day. You might:
·      Walk around the house while you’re on the phone to your best friend
·      Park in the furthest car park at the shopping centre
·      Hang out the washing instead of popping it into the dryer
It’s about intentionally taking advantage of that block of time where you can choose to move instead of being still.

Remember your why
I know. It’s so much easier to make an excuse to not move. To plop down and scroll through Facebook or Instagram until bedtime.
That’s why it’s important to remember why you’re doing what you’re doing.
You’re not choosing to move because someone told you that you should. You’ve got a bigger why behind why you want to move your body more.
Do you want to:
·      Get fitter and stronger so you feel confident in your own body?
·      Have the energy to keep up with your kids at the playground?
·      Prevent (or manage) chronic illness, so that you can live long enough to chase your grandkids around?
·      Set the best example you can for your kids, so they take care of their own bodies?

That is your reason to get up and move, whenever you can.

Not sure about the best ways to move your body in a short amount of time? That’s where I can help you out! I specialise in creating online workouts for mums to suit their time, limitations and goals.

Contract me now to learn how I can help you.

Why Sleep Is Non-Negotiable (Yes, Even As A Busy Mum!)

As a busy woman, it’s easy to put sleep on the backburner because you have so much to do. As a mum, a good night sleep seems like an impossible dream! 
But for me, a good night of sleep is not a luxury – it’s a necessity. When we are exhausted, everything in life feels more difficult. If you are tired, you can’t show up as the best mum, the best partner, the best friend or the best you. 
That’s why I thought I’d share some information about why you want to prioritise sleep, and how to get a good rest.

Why do we need sleep?
There are a million reasons why, but I’ll start with the biggest. Getting good sleep:

• Gives the body time to rest, repair and reset itself. Cellular repairs takes place during sleep, including skin cells and cells that make up our muscles. 

• Improves memory and cognition

• Supports immune function. And I don’t just mean coughs and colds. Sleep plays a role in cancer prevention and prevention of autoimmune diseases such as multiple sclerosis, lupus and coeliac disease.

• Improves mood, enhances physical and emotional resilience, increases physical endurance and better hormonal function

• Supports your digestive system, your sex hormone balance, your mood, your skin and even your thyroid function

• Protects against emotional eating, poor eating decisions and even type 2 diabetes

As you can see, sleep is about more than just supporting energy levels.

Why is it so hard to get a good night of sleep?
It’s all well and good to tell you to sleep better. But there are many things that can prevent you from getting the good restorative sleep you need to thrive.
Some of the most common issues I see clients struggle with include:

• Too much caffeine and/or consuming it late in the day. Caffeine stimulates the nervous system, preventing deep sleep.

• Alcohol consumption. Alcohol effects rapid eye movement (REM) sleep, which is the cycle of sleep that is when your body undertakes the critical repair work. 

• Emotions and elevated stress levels

• Exposure to bright lights after sunset. Technology such as mobile phones, tablets, laptops, TV and even bright lights in the house can interfere with the production of melatonin, the main brain chemical responsible for sleep.

• Broken sleep due to babies and younger children. Unfortunately, this is not one that is easy to fix! 

Simple sleep tips for a good night’s rest
Want to make some small changes that add up to better quality sleep? Here are a few to get you started.
Time your caffeine right
Don’t get me wrong. You can enjoy caffeine in moderation. But the half-life of caffeine – how long it takes to eliminate half of the caffeine – is around 5 hours. So if you have a double-shot coffee at 3pm, you still have the equivalent of one shot of coffee in your system by 8pm.
Some people are more sensitive to caffeine than others. People who struggle to metabolise caffeine can still feel wired after 6 or even 12 hours. So if you’re struggling to get a good sleep, try keeping your coffee for the morning for a few weeks.

Minimise any bright light at night
If you’re exposed to bright light, your body thinks that it’s daytime, and so it won’t produce melatonin. When you go to lie down in the dark, it can take hours for your body to get the message that it’s time to sleep. 
One simple change is to switch from overhead lights to lamps in the evening, and turn off any lights that aren’t necessary.
As hard as it is to put down your phone or bingeing on Netflix, these screens also give off light that is keeping you awake. That’s why it’s best to have a minimum of 30 minutes tech-free before bed.
Find a way to de-stress
Have you ever laid down for the night, only to have a million thoughts and to-do items rush through your mind? Of course you have!
Stress can be a real issue for all of us. But there are ways to manage that stress, depending on what makes you feel better.  
There are dozens of ways to reduce stress naturally – it depends on what you prefer. Some ideas might be:

• Talking with your partner about your day

• Snuggling up with the kids and a bedtime story

• Journalling

• Meditation

• Yoga 

• Sipping a cup of herbal tea

• Having a warm shower

• Going for a quick walk around the block

• Read a chapter of a book

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Want to save time, get clarity and clear direction on the best steps for your health journey?

The Busy Women’s monthly membership includes all this plus more. The membership moves you through my 5 pillars of health; Exercise Nutrition Sleep Stress Reduction Mindset.

Click here to be notified when doors open again for new members!

What To Do When There’s No Time To Exercise

Have you ever wanted to get fit and healthy, but then struggled to find time to exercise? This is something that I hear all the time from my personal training clients. The good news is that there are ways to find time to move your body.

Reality check – you need to find time

Almost every mum has said at least once before that she doesn’t have time to work out or eat well. But what she really means is that she’s caught up in overwhelm.

We’re so used to being busy for the sake of it that we’ll look for ways to be busy. When someone asks how you are, ‘busy’ is just as common as response as ‘good, thanks’! We talk ourselves into this busy-ness.
But the problem is when you’re being busy because that’s what you do, you can’t see the time that is actually available to you.

How do you really spend your time?

Let’s take a closer look at how you spend your time.
Multiple studies have found that we spend dozens of hours every week in front of a screen. In 2013, the ABS reported that adults spent an average of 13 hours per week watching TV – that was before Netflix and Stan were around! A more recent survey found that Australians spent an average of 46 hours per week in front of screens.

In fact, you’re reading this article using a screen – so how long have you been on your computer or phone before you clicked on this?

This doesn’t mean that you need to give up your favourite TV series or throw out your iPhone. What it does mean is that you can choose how many hours you dedicate to screens, and whether you shift an hour or two each week towards your health instead.

Making priorities for how you spend your day

One reason that we can feel overwhelmed is because most of us have a never-ending to-do list. What you can do is choose to reduce this list and focus on priorities.

Break your day down into 3 main priorities that you want to focus on. Your priorities might include things such as work, family time, a hobby, leisure time and downtime. It might also include ‘eat 3 nutritious meals’ or ‘do 30 minutes of physical activity’.

Does exercise fit into today’s priorities?

The answer isn’t always ‘yes’. But if it’s not there, find another day where you can make it a priority.

You might find it easier to prioritise exercise early in the week when you’re more energetic. Or maybe it fits better with the weekend because your partner can watch the kids for a while.

While you’re at it, get clear on why it’s a priority for you. Exercise isn’t just about looking a certain way or losing weight when you get down to the nitty-gritty.

It can make you feel more confident in yourself. It can boost your mood, relieve stress and reduce anxiety. In fact, it can even help to boost your energy when you’re tired!

Find your ‘why’ for exercise, and you’ll find the motivation to make it a higher priority.

What to do when you legitimately have 5 minutes or less?
So what if you’ve made priorities and tracked your time, but today you’ve really only got 5 minutes to spare before you run out the door?

You can still reap the benefits from a quick and intense workout! Try doing 50 star jumps, 50 squats and 50 lunges. That will get your blood flowing!

Want to save time, get clarity and clear direction on the best steps for your health journey? The Busy Women’s monthly membership includes all this plus more. The membership moves you through my 5 pillars of health; Exercise Nutrition Sleep Stress Reduction Mindset.

Click here to be notified when doors open again for new members!