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How would you feel if I told you, that you could do a 15 minute workout anywhere at any time at any stage of your fitness journey that could burn a large amount of calories and did not require equipment?

Well the training method called HIIT offers you exactly all of that.

Hiit Style training is a great introduction if your looking to come back into fitness or it’s a great challenge if you’re a seasoned exerciser.

Here are the benefits of Hiit Style Training –

I have put them in order of what I know are the biggest concerns mum's have when thinking about Hiit Style training -

1 – I’m not fit enough to do Hiit 

 Perfect for all fitness levels.

If you’re a mum and you're just thinking about where to start with the whole exercising thing as you want to start feeling good again, Hiit training can help. You start with a 15 minute workout and you will notice in a short amount of time you can increase the length of these.

HIIT workouts offer experienced or fit gym goers a new challenge, and beginners a quicker way to see results. You are constantly pushing yourself out of your comfort zone with the shortened rest phases.

2-  I don’t want to train at a gym

You can do it anywhere

HIIT is such a simple concept of work phase and rest phase, you can take it anywhere with you – to the kids park, the gym floor, the beach, your lounge room or a hotel room on holiday. And you can choose the exercises that you have enough space to complete! 

3 -  I have no time to think about exercising even though I know I should

 Time efficient

 HIIT is great if you have a limited amount of time to work out. You don’t need to spend hours in the gym to reap the benefits of regular exercise and Hiit helps play a huge part in this.

4. 4. I don’t own any equipment

 No equipment required

HIIT workouts are so great as no equipment is required. All you need is a little bit of space. HIIT workouts can focus just your own body weight, so any workout that gets your heart rate up quickly such as plyometric, high knees, and jumping jacks can be implemented into a HIIT workout. particular muscle group – and of course if you have any injures regressions of all movements are available and still great to use.

5.. Will this help me  lose this baby weight  

Burns calories and helps with fat loss

The harder you exercise the harder your body has to work to fire up those muscles. Hiit is challenging for the body as you are pushing yourself through each working phase.

6 . I am more interested in making sure I can run with my kids

Great for cardio conditioning

During the high intensity periods (working phase) of exercise, HIIT takes you into an anaerobic training zone (where your body's demand for oxygen exceeds the oxygen supply available).

With consistent training in this zone, you will be able to out run your kids and be able to show them up in no time.

 Article written by Cass Wilson, Mum of two who runs and co-owns HIIT That Group Fitness  in Perth. 

She is on a mission to help women to take better care of their bodies, and give them the confidence to get stronger both physically and mentally as their embark on their journey as a new mum. She has a special interest in pre and postnatal woman and is passionate about educating them on how to lift weights and exercise correctly,

Some women develop frequent, regular contractions that don’t produce any change in the cervix. This condition is often called irritable uterus (IU). IU contractions are much like Braxton-Hicks, but they can be stronger, occur more frequently, and don’t respond to rest or hydration. These contractions are not necessarily normal, but they also aren’t necessarily harmful.

INTERESTING FACT:

In 1851, a Dr. McKenzie wrote a piece in the London Journal of Medicine describing the condition. He started by remarking on the dueling titles of the time— hysteralgia and irritable uterus. The latter coined by a Dr. Gooch in 1831 

In the early 1800’s, “irritable uterus” was actually used to describe a condition in non-pregnant women and unrelated to contractions!

The HEALTHLINE.COM states that:

"There have not been many studies done on IU and pregnancy. In 1995, researchers explored the link between IU and preterm labor and published their findings in the American Journal of Obstetrics and GynecologyTrusted Source. They uncovered that 18.7 percent of women with uterine irritability experienced preterm labor, compared to 11 percent of women without this complication.

In other words: Irritable uterus contractions might be annoying or even scary at times, but they are unlikely to significantly increase the chances of your baby coming too early."

What causes an irritable uterus?

Many woman struggle with urinary incontinence post birth....firstly it is completely normal and extremely common. It is caused from being pregnant and giving birth stretches the muscles of your pelvic floor — (the muscles that keep your bladder closed). Weakened pelvic floor muscles can’t stop your bladder from leaking. This leaking happens mostly when you cough, sneeze, lift or exercise. You may also find that you can’t wait when you want to pass urine. (It;'s known as stress incontinence)

The pelvic floor consists of layers of muscles that stretch like a supportive hammock from the pubic bone (in front) to the end of the backbone.

By performing pelvic floor exercises, you can strengthen the muscles. Pelvic floor muscle training will help the body cope with the growing weight of the baby. Healthy, fit muscles before the baby is born will mend more easily after the birth and helps to reduce or avoid stress incontinence after pregnancy. All pregnant women should do pelvic floor exercises, even if you’re young and not suffering from stress incontinence now.

If the pelvic floor is not strengthened and possibly even assessed there is a strong correlation to it rearing its ugly head during menopause. It has been found that if woman continue to do pelvic floor exercises post birth and see a woman's physio to assess the functionality then the rate of pelvic floor issues or incontinence during menopause decreases. So squeeze those kegels post birth to save your future self some embarrassment.

Hugging meditation, made famous by Zen Master Thich Nhat Hanh, is rooted in the belief that a good hug can have transformative effects. 

Thich Nhah Hanh is a Vietnamese Buddhist monk, teacher, author, poet and peace activist who now lives in France. His graceful and simple way of conveying his teachings has helped made Buddhism and meditation appealing throughout the world. 

"When we hug, our hearts connect and we know that we are not separate beings," Hanh writes. "Hugging with mindfulness and concentration can bring reconciliation, healing, understanding, and much happiness."

How the to do the ‘three hug’ practice:

1. Begin by recognizing the other person.

Start by bowing toward the other person as a way of acknowledging their presence. Then bring yourself fully into the moment by taking three conscious breaths.

2. Go in for the hug (and keep your breathing in mind).

A quick pat on the back won’t really do the trick here. Instead, hold the other person in your arms for three deep breaths. Hanh writes that the first breath should be devoted to you honoring your presence in the moment. The second should honor the other person, while the final breath should be focused on feeling happy and grateful for your togetherness.

3. End with gratitude.

After you release each other, finish the experience by bowing again to express thankfulness for the other person.

According to the practice, you have to really hug the person you are holding. You have to make him or her very real in your arms, not just for the sake of appearances, patting him on the back to pretend you are there, but breathing consciously and hugging with all your body, spirit, and heart. Hugging meditation is a practice of mindfulness. “Breathing in, I know my dear one is in my arms, alive. Breathing out, she is so precious to me.” If you breathe deeply like that, holding the person you love, the energy of your care and appreciation will penetrate into that person and she will be nourished and bloom like a flower.

“When we are mindful, deeply in touch with the present moment, our understanding of what is going on deepens, and we begin to be filled with acceptance, joy, peace and love.”

— Zen Master Thich Nhat Hanh

We have previously shared the benefits of mindfulness in motherhood and why it can be helpful to anyone. Each post shares a different strategy to use to bring you in to the present to calm your thoughts and engage you conscious being.

To train or not to train....

Generally if you have been doing CrossFit of F45 for a period of time prior to pregnancy you are ok to continue and scale/modify the activities. This is of course if you have no medical problems and have been generally cleared to from your doctor.

The BOXLIFE magazine sums up some great myths around this topic.

MYTH OR FACT? “Women should scale their workouts while they are pregnant.”

The most important thing for the woman to remember is to listen to her body. Each day will be different and certain movements may begin to feel awkward or uncomfortable. The competitive nature of CrossFit can cause women to feel frustrated when their bodies are telling them to slow down. Remember: It’s only for nine months!

What modifications should be used no matter what?

Whether you’re pregnant or not, form is king. Form should never be compromised when performing a lift or during a workout. As a woman’s belly grows, it will be impossible to maintain an optimal bar path. This means there will come a time where a switch to kettlebells or dumbbells is called for. Also, pregnant women release a hormone called Relaxin which causes ligaments to be looser and can affect balance. Therefore, movements such as box jumps should be avoided after the first trimester. Double-unders, for example, should be left to each individual and how she feels on the given day.

MYTH OR FACT? “Intense workouts will harm the baby.”

Intensity is a relative term. Exercise is very beneficial to your baby. Mom and baby share everything, including hormones. If mom releases endorphins while exercising, baby will reap the benefit as well. Studies also show that moms who exercise during pregnancy have larger placentas which mean more oxygen exchange for the baby.

MYTH OR FACT? “I need to monitor my heart rate when working out during my pregnancy.”

This is also an outdated fact. It’s more important to listen to your body and take breaks as needed. Over the course of a pregnancy, a woman’s blood volume increases by as much as 50%! This is why women feel short of breath during workouts a lot sooner than they are accustomed. Every minute on the minute (EMOM) workouts are great for pregnant CrossFitters as it gives them built-in rest.

MYTH OR FACT? “My diet needs to change tremendously.”

That depends on what you were eating before you were pregnant. A Paleo or Primal diet is ideal for pregnancy as it ensures that moms are getting adequate protein, minerals and good fats. The best book I’ve read on this subject is “Beautiful Babies” by Kristen Michaelis.

MYTH OR FACT? “I just found out I’m pregnant and want to start CrossFit to start living a more active lifestyle. Is it safe for me?”

Newly pregnant women have asked me this very question. I think the functional movements we do in CrossFit are definitely beneficial for pregnant women. However, if you’ve never done it before, I recommend you find a personal trainer or coach who truly knows about the pregnant body. Have them work with you one-on-one. I design programs for women with little to no CrossFit experience as well as those with many years under their belt. Beginners can benefit greatly from some of the basic movements, but I would not recommend that a newbie jump into a CrossFit class newly pregnant!

MYTH OR FACT? “Miscarriages are more likely if you CrossFit.”

It’s hard to know what exactly causes a miscarriage. It’s also easy for women to blame themselves for something they did, something they ate, etc., when sometimes nature just has other plans for us. I know many newly pregnant moms worry about this, but I would say, again, take it easy for the first trimester. You may feel tired and nauseous or you may feel awesome. Each day is different. Use this time to move your body and release endorphins, even if it’s by walking or doing something lighter until you feel more confident jumping back into a workout.

Just tell us…Is it safe to CrossFit while pregnant?

As with any exercise, as long as you’ve been doing it for at least six months prior to pregnancy, you should be fine. The functional movements we do in CrossFit are extremely beneficial for helping women get through labor. Squatting is one of the best exercises for the pelvic floor and tends to help CrossFitting mamas have shorter pushing times.

I tend to be conservative when it comes to some of the more “controversial” topics regarding pregnancy. For example, I am adamantly opposed to going upside down while pregnant. It’s one of those instances where you will probably be OK, but what if you aren’t? Why risk it for a handstand push-up? I think it’s important to take a step back and put it all into perspective. Women must also remember not to compare themselves to anyone else. Just because your friend is doing muscle ups while pregnant doesn’t mean it will feel OK for you. Listening to your body each and every day is key.”

 The BARBELLPHYSIO.com recommends not doing the following exercises:

1. Bench press

Despite the common misconception otherwise, resistance training is actually very beneficial for pregnant women. But one situation you should avoid is lying flat on your back for too long, especially as you advance into your second trimester and the weight of the uterus puts pressure on the major blood vessels running alongside your spine. Replace the bench press with an incline dumbbell press to avoid this issue.

2. Sit ups

Although exercise during pregnancy is definitely good for you, the muscles of the abdomen are being put under considerable strain as the baby forces them to stretch and thin. Side planks and Pallof presses are good alternatives to sit ups with lower risk.

3. Push ups and burpees

Although your body is still capable of doing these in muscular terms, the simple mechanics of the situation may well defeat you as your rapidly growing belly starts to press the floor. Luckily, all you need to do is raise the upper part of your body, either on a bench or bars, to give yourself enough space to enjoy these CrossFit basics.

4. Snatch and clean

Again, this becomes difficult due to the sheer mechanics of your protruding abdomen as pregnancy progresses. Perform the power version instead and then move to squatting under control.

5. Pushing your personal best

OK, so this isn’t a specific exercise, but it’s pretty much the bread and butter of CrossFit, so it’s worth addressing. Although the old ‘don’t let your heart rate rise above 140 bpm’ myth has almost completely died out, there’s a consensus that putting your body under too much stress while exercising may be uncomfortable for your growing baby as his oxygen levels drop.

Yes you read right....have you ever noticed that post pregnancy your bum seems like a flat pancake or you are having to hitch up those jeans more than ever...Well the good news is you are not alone. There is something called ‘mum bum syndrome’ and many suffer from it.

The truth is you’re probably a bum tucker.

In fancy anatomy terms this is called a posterior pelvic tilt – where your butt tucks in and your lower back flattens.

It’s super common for this to happen during pregnancy because there’s a lot of baby sticking out the front of you so – if you’re not working on corrective exercises throughout your pregnancy – the pelvis tucks under to balance that weight.

Fast forward post-pregnancy and your ligaments and muscles have become lengthened and weaker due to the extra weight...

The good news is that ‘Mum Flat Pancake Butt’ doesn’t have to stay forever and you can correct it. Below are some tips we found to help correct this area:

Stand Up

Sitting does nothing to build the glutes and everything to make it flat as a pancake and let’s face it, we spend a lot of time sitting these days don’t we? Minimizing the amount of time spent sitting is critical to maintaining a healthy backside!

Walk

To make up for the amount of time we spend sitting, many of us head to the gym to burn some calories while often choosing high-intensity activity that may not be well suited to our body, especially after having a baby.

One of the best exercises out there is walking, particularly hill walking. Walking is low impact and when you add in the incline of a hill, it really blasts those glutes into high gear along with revving up the cardio!

Bridges

One of the best glute exercises out there is the bridge and this can be done during pregnancy with a wedge and as early as the 2nd week postpartum.

As your strength increases you can also add some resistance with a sandbag on your pelvis and once your pelvic stability is on track you can also up the challenge by performing the movement with one leg off the ground and extended.

Hip Extensions

These can be done standing or on all fours (however I don’t recommend being on all fours during).

You don’t need a fancy piece of equipment – you can simply use your body weight or you can tie a theraband around your ankles to add some resistance.

Squats

Squatting is a great glute builder and is also a movement that will be done over and over and over as you bend down to pick up your babe or toddler (or their toys, or spilled food, or…).

Squatting can be done (and should be done) during pregnancy and within a few weeks postpartum. The range of motion can be modified but you want to aim for a nice deep squat with the tailbone un-tucked and your pelvis in neutral (keeping the small curve in your low back).

There are many glute exercises out there but these versions offer versatility both before and after pregnancy. They help maintain and build up the glutes while also encouraging the sacrum to stay un-tucked which is key to avoiding and curing mum bum syndrome!

So as you can see we like big butts post pregnancy so get those glutes moving and pelvis tilting....

After the oxytocin wears off….

Let’s be real for a second. Let’s stop and reflect on what you’ve done. YOU GREW A HUMAN! So to me, you are in fact a Superhero! Whether you home or hospital birthed, whether your baby came out through the sunroof or not, whether you breast or bottle feed, your baby is here and earthside because of you. When was the last time you gave yourself a pat on the back for that?

From the shitty nappies and vomiting, to PND and sleep schools, to bizarre mothers groups and unsolicited parenting advice, mothering is a right of passage that stretches not just your belly but your soul to grow.

The oxytocin wears off, the delivery of home made meals and new baby gifts stop. You’re neck deep in forever washing and sleepless nights and right there perhaps some doubt about your life direction comes up. You stare in the mirror potentially at this new body you judge and loathe, resenting the biological privilege that just railroaded life as you knew it. And that’s the moment, right there where you can catch yourself, and the negative self talk. Where you connect and redirect with you again (just like you will with your toddler in the years to come, thanks Dr Dan Siegel!) because this is where it gets better.

Yes your pelvic floor will recover, yes they will in fact one day sleep through the night. Yes you will enjoy sex again, wear white, and even another babe if you choose to do so. You’ll be stronger, fitter, wiser and more full of love than ever before.

As a Mother you are the embodiment of grace under pressure. Alongside congratulating yourself for carrying and delivering your babe, celebrate the fact that you are keeping your babe alive! You’ve acquired new skills like being able to pick things up off the floor with the big toe hook and flick method and you now have this quiet understanding of women in a new way that you may not have experienced before.

This babe of yours took time to grow and it takes time for the body to recover and that’s ok. Thank your body. Be kind to her. Love her and celebrate her. The older, wiser me would go back to tell the young new Mum me exactly this today.

CATCH YOURSELF in the now. Be present to the sweetness and stillness of every moment, chaotic, wild and wonderful. Simply feel your feet on ground beneath you and become the witness to the sensations and flow of your breath. Inhale. Exhale. Repeat.

Affirm and say…

I AM AMAZING.

I AM LOVED, HELD AND SUPPORTED.

I AM AN INCREDIBLE MOTHER.

I AM ENOUGH JUST AS I AM.

And remember the great mothering Mantra, this too shall pass.

BIO

Laura is a Mother, Lover, Seeker and Yogini. She wears lycra as part her living!  She is SAMA Studio’s Founder and Principal teacher,  facilitating Yoga classes, retreats, workshops and Yoga Teacher Training. Find and follow her on the below links or catch her teaching at Ekam Yoga Festival this year:

https://www.facebook.com/samastudio.yoga.healing/

https://www.instagram.com/samastudio_yoga_healing/

http://samastudio.com.au/

First introduced to Yoga around 10 years of age and has fond childhood memories of chanting the Gayatri Mantra, meditating, gazing at paintings of Hindu deities and playfully hanging upside down.

By 2007 Laura was a regular student of Yoga. In 2008 her interest in Buddhist philosophy and mindfulness practices led her to taking vows with HH 14th Dalai Lama. Teaching Yoga has been her full-time profession since 2013. She is a Yoga Australia Level 2 registered teacher.

Laura’s motivation to share the gifts the practice brings with others is in service to cultivating and strengthening a greater sense of Kula –Community of Heart. Having experienced first-hand the support a Yoga practice offers in times of trauma, illness and injury, Laura hopes to inspire and connect students to the wisdom and intelligence of their own bodies moving. To feel and know the resiliency and courage of one’s own Spirit.

Known for helping students connect to the intelligence of alignment, she progressively builds students to meet their edges – be it in a flow, alignment or restoration class. She shares in a fun and light-hearted fashion, without skipping the particulars, weaving mythological storytelling and philosophy throughout.

Perinatal (During pregnancy) and Postnatal (New baby) stress has been found to have associations with adverse maternal and infant outcomes. 

Mindfulness training may offer a safe and acceptable strategy to support perinatal and postnatal mental health. Mental health is a serious illness that affects up to one in five expecting or new Mums and one in ten expecting or new Dads...It is never a failure or a weakness to ask/seek help. Sometimes post or prenatal mental illness can hit you like a tonne of bricks- out of the blue and for no reason. 

“Mindfulness exercises are ways of paying attention to the present moment, using techniques like meditation, breathing, and yoga. Training helps people to become more aware of their thoughts, feelings, and body sensations so that instead of being overwhelmed by them, they’re better able to manage them. Practising mindfulness can give more insight into emotions, boost attention and concentration, and improve relationships.”

“Mindfulness meditation has been shown to affect how the brain works and even its structure. People undertaking mindfulness training have shown increased activity in the area of the brain associated with positive emotion – the pre-frontal cortex – which is generally less active in people who are depressed.

Many studies have shown changes in brain wave activity during meditation and researchers have found that areas of the brain linked to emotional regulation are larger in people who have meditated regularly for five years or more. The evidence for different types of mindfulness is promising and research has grown in recent years.

(Mentalhealth.org.uk)

Mindfulness is a strategy and there are many resources out there for men or woman who might be struggling with their Mental health. PANDA (Perinatal Anxiety and Depression Association)  is one such organisation who can help: PANDA’s National Perinatal Anxiety & Depression Helpline

1300 726 306 9am – 7.30pm Mon – Fri (AEST/AEDT)

Or ask us a question via email at support@panda.org.au and one of the Helpline team members will get back to you during Helpline hours. Their website www.panda.org.au also has a wealth of information. 

The consensus generally is that sun exposure, in moderation, is good if you need an adequate dose of Vitamin D. 

“Vitamin D is a vitamin we produce in our skin that effects the amount of calcium the body absorbs and is important of bone growth and development.”

The primary status of vitamin D for the child during pregnancy and during breast feeding, is the mother’s vitamin D status.

Therefore, sun exposure becomes essential for pregnant women too as it aids in providing bone creation of the fetus. Moreover, a strong immunity for you and the baby also gets assured. Though too much sun due to higher hormonal levels makes your skin more sensitive than ever. 

Due to this potential risks of Sun exposure during pregnancy are:

Skin Cancer

Melasma 

Dehydration 

Folic acid absorption 

Pigmentation changes 

The next question that gets asked a lot is: 

IS IT SAFE TO WEAR SUNSCREEN?

Yes it is but be mindful of the ingredients.

“Sunscreens are categorized into two types, i.e. physical blockers and chemical blockers. Physical blockers are safe to use as they are a mixture of titanium dioxide and zinc oxide that together aid in reflecting back the harmful UV rays.

On the other hand, chemical blockers are not at all recommended for pregnant women. This is because these blockers contain ingredients that absorb the UV rays rather than reflecting them. And one of such ingredients is oxybenzone that is commonly found in chemical blockers. Oxybenzone has been known to penetrate through the skin and holds the potential to cause allergies, hormonal disturbances, and low birth weight especially in newly born baby girls.”

Push-ups are the best way to work that upper body while you're pregnant. Push ups are a great way to build strength so you are better equipped to hold and lift your little one.

Muscle Groups Trained & Benefits:

The push-up strengthens the muscles of the upper body including:

• core
• deltoids (shoulders)
• upper back
• chest
• triceps (back of arms)
• biceps

BENEFITS-

• Upper body strength may be utilized during labor and delivery for support and stability in some squatting positions.
• Upper body strength will most certainly be utilized postpartum as you care for baby!
• Upper body strength helps to maintain alignment and core stability.
• In combination with core activation and diaphragmatic breathing, TVA (transverse abdominis) and core are strengthened.

Some ask is it safe to do push ups during pregnancy or early postpartum?

Anytime your abdominal wall is “loaded” i.e. putting extra pressure on the tissues by doing pushups or planks, you can worsen your diastasis recti. We still do pushups, but in a functional way so as not to load the abs. Below is a general guide as to each trimester and then postpartum we suggest working backwards once you have the all clear.

First Trimester Push-Ups

• Start in a modified push-up position with hands and knees on the ground.
• Be sure your hands are directly under the shoulders as you lower down towards the ground.
• Push back and return to starting position and repeat.

Second Trimester Push-Ups

• Start in push-up plank position.
• Reach the right hand sideways during the push-up.
• Alternate sides bringing one hand to the center between reps

Third Trimester Push-Ups

• Stand facing a wall and extend your arms onto the wall just wider than shoulder width apart.
• Bend your elbows until your nose almost touches the wall.
• Reverse the movement and push your body back to the starting position. Continue for 15 reps.

*exercise in pregnancy should be checked with a qualified physician 

“Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).” 

– James Baraz

"When we stay in the present, we make wiser choices and take things less personally."

- Saki Santorelli

“There could not be a better time to learn mindfulness than during pregnancy and early motherhood. For one thing, this is a time when most people have a strong motivation to become the best person they can be in a relatively short period of time. When you realize the full enormity of the responsibility you have taken on by becoming a mom, the primary source of care for another whole human being, not to mention one that you love more than you thought you could ever love, there is a really high level of motivation to try your best to get yourself into the best mental and emotional shape possible. I've talked to so many pregnant women who have for the first time in their lives encountered within themselves a deep and very sweet drive to learn new ways of being-quick! They don't want to pass on negative patterns to their child, and want to do everything possible to transmit a healthy foundation for the rest of their child's life.

Also, this is a great time to learn mindfulness because you are already open and somewhat vulnerable. The downside of this can be feeling off-balance or a little exposed, needing more help from others than usual and being at the mercy of your body's functions and your baby's needs. The upside is that this state of being provides a sort of malleability-some of your defenses are down, you may be feeling more sensitive than usual, and this is a great time to learn new skills! It makes you open-minded in a way that perhaps you are not when you've got everything under control. Since mindfulness has a lot to do with being in touch with the sensations in your body, and being aware, new moms are in a prime state to learn it! In fact, pregnancy and early motherhood, nursing and sleep disturbance, weight gain and weight loss-these all in some way force you to be in your body. For those of us who live most of our lives above our necks, this can actually be a great blessing.

Let me tell you a bit more about how mindfulness transformed my experience of motherhood!

Several years ago, as I struggled with postpartum depression and anxiety, I began to read about mindfulness.

Of course! I thought, I just need to be more mindful! Thank goodness I read this book! 

And then I tried to be mindful.

Without any of the meditating….

I didn’t want to waste my precious time sitting on a cushion doing nothing! I mean, I had all this parenting I had to do! 

But I realized that mindfulness didn’t work if I just read about it and liked the idea of it.

Once I started meditating... 

... my life started to change.

I discovered a peace and stillness at the core of my busy life.

I smiled more. I laughed more. 

 I found a new way of being and doing and mothering.

I realized I could respond much more skillfully to my children ~ even when they were driving me crazy!

I learned to be kind and compassionate to myself.

I knew that mindfulness had transformed me as a mother.

I knew I should start teaching this to others.” By Cassandra Vieten

Over the coming weeks we will share ways to practise mindfulness no matter what stage of motherhood you are at. (Pregnant, Breastfeeding, Postpartum, menopausal- we all deserve a bit of time out...) These practises should be short and not impact upon your day and be an extra chore to do...

Healthy pregnant or breastfeeding women need to get between 300 to 500 additional calories per day to meet their energy needs and support the healthy growth of their baby.

During pregnancy or while breastfeeding your baby, be sure to eat a variety of healthy foods.

What Nutrients Do Pregnant or Breastfeeding Women Need?

The essential nutrients (including protein, calcium, carbohydrates, fibre, foelate, healthy fats, iodine, iron, vitamin A, vitamin b6, b12, C and D)to help you and your baby thrive. They're found in fresh fruits and vegetables, whole grains, nuts, beans, dairy products, and lean meats.

Sometimes trying to get that extra bit of fuel is troublesome so once a week we are going to share a recipe for a snack or meal that can be ready to go. Breastfeeding is quite time consuming so having something ready to go to enjoy is super important to help keep the right fuel going in.

This week we are sharing one of our favourite energy balls that are refreshing and a great source of protein.

Lime and Coconut energy balls

INGREDIENTS

• 1 cup packed pitted dates (soak in warm water first if very dry)
• 2/3 cup unsweetened fine coconut
• 2 tbsp fresh lime juice
• 1 tsp fresh grated lime zest
• 1 cup raw cashews

INSTRUCTIONS

• Place the cashews in a food processor and mix until mostly broken down.
• Add the dates and process until a dough forms.
• Add the coconut and lime and process until well mixed.
• Roll into balls and store in the fridge. Makes 15 balls.

Recipe from: Runningrealfood.com