I Will Do More. Getting active in fun ways in 2015

Dream it. Do it. Do more. I will do.
DO - it's a rather powerful word isn't it?

"Do or do not, there is no try." Yoda

The more you do, the more you can do, so the more you do."
The Pram Diet Book, Random House.

As 2014 is coming to a close and 2015 is just around the corner we are on the brink of that exciting time of year when we seem to find extra enthusiasm and determination. We set goals and dreams, we often start out the new year wanting to be healthier, fitter and often slimmer!
We think wistfully about sports and dancing done in youth, and ones we would love to try.

We plan on fun runs and marathons in the year ahead, we might decide to take up a sport or active hobby, climb certain mountains, run 5k, beat our own running times  - even compete in a sport.

The Australian Institute of Sport has long been a very highly regarded and respected institution and one I really respect; sport and being active is something I personally am very passionate about and think should be heavily encouraged for all children and also parents and adults too, as sport increases our physical activity level in a fun way and makes us healthier people.

Exercise improves your health, helps prevent disease, helps you lose weight or maintain a healthy weight, boosts mood, reduces stress, helps ease and prevent depression and has a very important link to reduced Post Natal Depression and also easing PND symptoms. For me exercise was key to getting through and then over my PND, and also boosting my self esteem and confidence and general overall happiness - something so important for us mums.

I also loved the way exercise empowered me and gave me goals and challenged me. I was so proud that I was able to go from not exercising at all, to walking my pram around the block to eventually jogging with the pram 8 km a day! And lost over 30 kilo's in the process.

We all have it in us to be active and find ways of doing it that are fun, exciting and challenging to us.

"DO: MORE is a philosophy, a rallying cry for those who want to devour life and all that it brings. It is a motivator for the doers of this world and a reminder to us all that we should maximize every moment, commit to those things that move us and pursue our passions with an unrelenting hunger."

 The I will do campaign is a new and exciting way to help Australians achieve their fitness goals through the help of the Australian Institute of Sports and Rexona sports ambassadors.
In this campaign everyday Australians will have access to information and articles written by the AIS normally only reserved for professional athletes.

Next year, for me, I will do more by trying a sports class like either tap dancing or ballroom dancing, or maybe go back to my past love of boxing and taekwondo. Something fun, active, challenging and just for me!
I am planning on pushing myself to do more and have fun doing it too and with tools and tips like the I will do campaign I am sure I will get there!

What is your fitness goals for next year?
What is something you would love to do? Or have done?
Is there a sport you would like to try? Maybe you would love to do a fun run!


Live Well. Be Active. Eat Beautiful, Stay Calm. Be Happy.

Bek XX

**This is a sponsored post**

Fitness First New You Give Away

Since becoming a mother there is one thing that has never before become so important to me, my health.
Everytime I look at those two beautiful little faces and my heart feels overflowing with love and awe I realise how important it is for me to look after myself so I can be there for them, so I can live with joy and experience their childhoods with them, not from the sidelines. Nothing has ever been more motivating for me then wanting to be healthy and well, to enjoy my life with my kids, to not miss their childhoods, to run around with them at the park, jump in the ocean with them, to be around to watch them grow up and hopefully one day have kids of their own and have that intense joy of holding my own grandchildren.

Healthy living has been my passion since after my first baby back in 2006, it was for her that I lost 30 kg and brought fitness, healthy eating, growing organic food and things like yoga into my life. Exercise made me happy, it got me through post natal depression and kept stress at bay, it got me back in shape after both babies (30 kg and 22 kg losses), was the inspiration for my award winning book, the pram diet  and is still an important tool in my kit for stress relief and health as well. I loved pram walking, running and swimming but it wasn't until I went to my first ever gym that I realised how impressive the human body was, yes, even mine! When I started doing weights I started to see definition and strength I never knew I was capable of. I couldn't believe how strong I became, even things like pushing a full wayward shopping trolley, lifting my child, carrying groceries became such an ease.I realised how powerful our bodies really are and the powerful link between exercise and a happier body and mind.

When I had an emergency appendicitis with complications a bit over a year and a half ago, I was struck when I awoke from surgery at how young everyone in the hospital ward was. The room was full of people in their early forties - fifties all very ill and having all kind of operations and on restricted diets, all very sick indeed. Years of eating badly, not exercising, and stress had taken its toll on these poor people and the feel of misery in the room was awful.

For the first time I saw how real the impact of our lifestyle choices are...

It was frightening.

I saw that exercising and eating well isn't just about losing weight, being fit and fitting into a great dress, though that is wonderful motivation! It is about keeping the joy in your life. Doing everything you can to live a long, full life.
It is about looking after this body that is where we will be living the rest of our lives.

I met an older man, in his 70's a few days later in the hospital. He was recovering from surgery but he was calm, as he was fit and healthy, they were about to send him home. He showed me a place in the hospital not far from our ward where you walk and sit in the morning sun and look down on a beautiful fern garden complete with sunbaking lizards. It was so peaceful. The morning sun on my skin felt amazing as did walking around, moving my body rather than lying in a bed. He was so confident in his body and his healing, it was inspiring.
I left hospital so deep in thought, so happy to be back with my young children and with a new even more inspired and motivated view on healthy living.
I was delighted to find I healed quickly and as I had been exercising, doing yoga and weights regularly my body was strong and able to bounce back from the surgery really quickly.

Health is a passion I will have for the rest of my life, and I hope I will pass on to my two girls so they can live a full, rich and vibrant life. I hope I will teach them by example that living well, eating well, exercising, moving your body everyday, being calm and looking after ourselves is the path to a JOYFULL life.

In loving health today I am SO very excited to be able to offer you an INCREDIBLE healthy living Fitness First - NEW YOU prize pack giveaway you can enter at the end of this blog post!!

#changeforthebest

Fitness First is changing. Fitness First Australia today launched two industry- first initiatives, Pay As You Go (PAYG) and Fitness Guarantee, bringing significant improvements to its members’ fitness experience, as part of the company’s ongoing transformation.
In recognition that people join them for a reason, a season or a lifetime, Fitness First has redefined the member experience with unbeatable flexibility. 
Change is seen in every aspect of the business from the new look and logo, to new equipment in state-of-the-art gyms, through to new services that optimise the member experience

Fitness first launches New You awards to help motivate Australians to keep their New Year’s health & fitness resolutions
The ‘New Year, New You’ survey, conducted by Fitness First, asked 1,502 Australians nationwide about their attitudes and commitments towards New Year’s resolutions and found very few Australians (9 per cent) are actually confident they will stick to their goals. Too much effort (56 per cent) and not enough time (42 per cent) were the top two factors blamed for people breaking their resolutions. 

The one and only Jane Fonda (doesn't she look incredible at 76! At a Fitness First event launch today!

Registration for the Fitness First New You Achievement Awards open in July and close at the end of August 2014. New members of Fitness First can pledge their goals online at fitnessfirst.com.au/newyou

Check out why Fitness First is the place to join this year with things like free bootcamp and a wide range of group classes including yoga and more amazing features HERE and follow them on FACEBOOK
All you have to do to be in the running for this unbelievable prize below is answer this question in 50 words or less and be a subscriber of this blog! That's it!
You can subscribe either via the form or on the right hand side of this blog!

WHY is living a healthy, active life important to you and what is your health goal for 2014?
a Rafflecopter giveaway


And NOW check out what you could WIN thanks to Fitness First!! Oh my gosh it is amazing! XX

WIN a gorgeous  Nice Asana Jacket by Lulu Lemon R.R.P $149.00

The Nice Asana Jacket by Lulu Lemon is not only stunning it is perfect for your exercise or yoga wardrobe! Fashion meets function!
Key features:

• cottony-soft luon fabric wicks sweat to help you cool down post-practice
• secure zipper pockets hold your phone, keys and cash
• thumbholes keep your sleeves in place and make layering easy
• park that zip in the zipper garage before it scratches your chin
• flat seams help prevent uncomfortable chafing

WIN a  Samsung Galaxy Tab 3 7” R.R.P $228.00!!

A 7 inch Samsung Galaxy Tablet 3 !! So many great features a handy tablet that is beautiful, easy to carry, has all your favourite features and is designed for everyday internet.

A Women’s Fitness subscription Regular Price $107.40 (12 issues)

Inspiration galore with a subscription to Women's Fitness Magazine!

"Women’s Fitness understands that most women don’t have the time or inclination to become gym junkies or slaves to their diet. It also knows they don’t want to sacrifice fun, or their social lives, in the quest for a better body. 

That’s why it offers easy-to-adopt, credible and entertaining insights on subjects from exercise and sports, to delicious-but-nutritious diet ideas, functional beauty and fashion, health travel and relaxing body balance ideas, in ways that will fit every reader’s life."

The Pure Mat 3mm by Lulu Lemon R.R.P. $39.00

Why is the Pure Mat by Lulu Lemon so great?
"When we're logging hours on our mat, we want cushiony support that won't wear down or have us slipping out. Engineered with two layers of natural rubber, this mat is grippier than a new set of tires...but it gets us to our happy place a lot faster than four wheels." Lulu Lemon

*These mats also come on a range of gorgeous colours.
*Perfect for yoga and mat work.

The Fitness First New You Give Away

#changeforthebest

Is all about inspiring you to find that fit and healthy goddess within in 2014!

This competition is in partnership with Fitness First.

Terms and Conditions
You must be a BLOG subscriber to enter.
You MUST answer the question asked.
You can do this on the left hand side of the blog.

This is a game of skill, entry's are judged with the most creative winner being selected at the judges discretion.

No correspondence will be entered into, judges decision is final.

You must be an Australian resident.

You must have a valid entry.

Winner will be notified by email

Winner has 1 month to claim prize or there will be a redraw.

This competition is in now way affiliated with or endorsed or in conjunction with facebook in any way.

Good Luck!!

Health and Happiness

Bek XXX

WHY Does Fitness Matter

WHY Fitness.
WHY does Fitness Matter.
What a powerful line that is.
I think the extremely talented people behind the Sunshine Coast publication WHY Fitness Magazine created such a strong title there and as you pick up and read the magazine you see right away the strength continue through its pages. Pages full of inspiration, motivation, information and positive messages of health.

I have been doing a column series for WHY fitness magazine, entitled BFresh with Rebecca Mugridge.
BFresh being the sponsors of the series, a beautiful business that is a foodie's haven in Warana on the Sunshine Coast.

BFresh Market Cafe and Deli is full of lovely fresh produce, an absolute stunning gourmet deli and cheese range (Oh my goodness it is fantastic!!) and all your favourite gourmet goodies and lots of local products!!

The atmosphere is wonderful when you walk in the door and everywhere you look is either beautiful food or beautiful ingredients.

WHY Bfresh with Rebecca Mugridge has been such a fun column to write!

My avocado and coconut muffins!

 What recipes have I featured in the column series??

Fresh Zucchini Noodles with Quinoa Tomato Sauce

Avocado and Coconut Muffins (DF, Refined Sugar Free)

Healthy Strawberry and Macadamia Tarts

Watermelon & Coconut Refresher - perfect for post workout

AND you don't have to be on  the Sunshine Coast to find and read this great magazine you can read it online as well

Check out MY STACK HERE
Where you can read all the issues online for free!

Does Fitness matter?
To me - yes, it does. So much.
|I might not always be my fittest, most toned version of myself (although sometimes I am)  but exercise and moving my body benefits me in so many ways.
It makes me happier and more focused and on track, it helped me get my body after both babies and get through post natal depression, my daily pram walks lifted that heavy cloud of depression, a little bit each day until one day it was a blue sky and even now it is such a mood enhancer. I really notice if I haven't exercised for a few days, I feel shorter tempered, more easily stressed out, sluggish.
Once you get the motivation and habit established to move your body everyday it starts to feel so good that you want to keep going and I just love that about exercise.
You can also read my very raw and personal reasons WHY living a more healthier life  even when it is hard to do so through illness or injury or circumstances, or perhaps especially at those times, is so important to ME here

BEK XXX 

Bek XXX

B Fresh with Bek

I am very excited to share that you can now read a food column series by me in 

WHY Fitness Matters magazine
on the page

 WHY BFresh with Rebecca Mugridge

The series is sponsored by B Fresh, Warana, Sunshine Coast.

If your on the Sunshine Coast look out for a copy at cafes, gyms, sports centres, swim centres, and many more places.  If your not on the Sunshine Coast you can read the magazine and all its issues online HERE

The page celebrates local and in season food and includes a recipe by me and promotes the lovely fresh produce and gourmet foods available locally through from B Fresh and the fabulous food available right here on the Sunshine Coast.

The magazine itself is inspiration on paper. Packed full of health and fitness articles, experts, athletes and information that is beautifully crafted together by it's editor and the Sunshine Coast's own very inspiring woman and fitness expert Jen Forster.

So far my recipes in the magazine include

My healthy strawberry tart.

This gorgeous tart is made with Sunshine Coast producer Nutworks macadamia meal, coconut oil and gorgeous local strawberries that BFresh have been buying off the same grower for 20 years!
It is also pictured here on a locally produced chopping board called a Fab Slab, they are made from a pest species tree here on the Sunny Coast called a Camphor laurel - you can read more about them here and yes they are available from Bfresh and many other places as well. I love mine and they go with me to all my cooking demonstrations and events.
 

My avocado and coconut muffins.

 Using gorgeous in season avocado's and are dairy and refined sugar free. They have a lovely nutty flavour and are not over the top sweet tasting so great for morning tea.

Both these recipes can be read online in the magazines e-version by clicking HERE

Want more of my delicious recipes?
Get them straight to your inbox every week by entering your email address on the right hand side at the top of the blog! Too easy

You can also see me cooking LIVE at this year's Real Food Festival

Happy Cooking

                      Bek XX

FEATURED - Women's Running Australia Magazine

I am SO excited to have my book featured in the latest issue of Women's Running Australia magazine

I absolutely LOVE this inspiring magazine and I want to run in my first ever fun run or half marathon this year! A big goal for myself :) So this magazine has been a huge source of inspiration for that!

Running in an event would be so amazing and I can imagine the feelings of accomplishment and self belief when you cross that finish line, regardless of where you come, whether you are a beginner or a skilled expert are breathtaking.

I started walking with the pram with my first daughter Lily, and then jogging, it was amazing. We averaged 8 km's a day, 6 days a week.
But it also importantly got me through my Post Natal Depression as well.
Exercise has such a powerful effect on our mood, it is one of the best, free tools we have available to us and can do anywhere, every single day!

I now have another little girl and we have done lots of pram walking and are now excitedly running together most afternoon's. We are just starting out but it is such an amazing bonding experience. My 7 yr old either runs or rides her scooter and the toddler urges us on giggling faster, faster!!

We had a very tough year last year so having this time slot of family fun together is wonderful!


 You can read all about my featured book and how I lost 30 kilos pushing that pram! ( not a fad or gimmick in sight) and even see me interviewed about it on TV by clicking HERE

Rebecca XX

Shedding the Baby Weight with Pram Walking Bliss

Pram Walking is simply one of the easiest, cheapest and most accessible ways for mums to get out there and start their journey to be healthier, happier and have more energy.
In fact it's FREE!

But WHY is pram walking so good? You have a pram-so no upfront cost there, your baby is with you-so no worrying or juggling babysitting, your getting out of the house-something every mum needs to do on a daily basis, your in the fresh air-this will make you feel SO good, your getting those great feel good endorphins-something mum's need! And you can even make it a social outing!-Adult conversation!
And new research has shown that regular pram walking can help prevent and ease the symptoms of post natal depression. Read my post on popular parenting website sunny coast kids on pram walking and the powerful link between exercise and depression HERE
It's also great for effective, long term weight loss and you can do it wherever you live without spending a cent!

Pram walking isn't just good for mum-its good for baby too.Your baby takes in more than you realise, when they are relaxed and comfortable in a pram they listen to the birds, the breeze in the trees, the different engine noises of cars, trucks and motorbikes. They see the dogs they pass, the bright flowers, the smiles from people you pass.
It becomes just as much of an outing for them as it does for you. If you time it right you can even have them drift off to a soothing sleep to the relaxing motion of the pram rocking as you walk.

Read my tips on a happy, successful pram walk with babies HERE
As they get older it become a real interactive experience and you can sing and talk and point out things as you go. You can upgrade to a toddler bike so they are really so much more involved in the whole experience but under no pressure to peddle the whole way (trust me pushing a little trike 2 or 3 km's and carrying a toddler is not much fun for your back.)

This is a great time to practise songs and nursery rhymes together, to teach them words and the names of the things they see. You can incorporate a play at the park in the middle of the walk to wear them out and make it really fun for them or a trip to a shop or post office-maybe they can even post a drawing to a Grandad or an Aunt?

 As they get older still they can ride a bike or scooter along side you and you realise you have started a positive active routine as a family! Keep this going if you have more babies and the whole family joins in, in what becomes a beautiful way to bond and be active together.
I myself have found that during our family pram walks is when my oldest really opens up and tells me all about school and things she has been doing and learning, she has my full attention, I'm not thinking of housework, my toddler is generally happy chattering away, nibbling, looking about or listening in so Í don't have to worry or entertain her, I can actively listen, we have a real conversation in between bursts of fast paced walking.
How do you get the most benefit out of a pram walk? 

To get the real weight loss benefit you should start small and gentle so you don't put yourself and then build on that routine. The first week should be just enjoyable-nothing over the top.
You also need to get your doctors full permission after a health check up to make sure everything is o.k.
You will need to get the timing right for YOUR baby. Every baby is different and there will be a different time of the day that suits your baby best, work that out and it will be a great outing for you both.Pick up the pace. Once you have got that first week off to a flying start you can start to really pick up the pace, make your walks work for you and get the best results.
Go further and walk faster. The faster you walk and the longer you make your strides, the more you will get from it. Keep good posture as you walk and use your stomach muscles, feel the effort in your arms, your legs, your bottom, everywhere. be conscious of your body and how using all the different muscles feels. This is your body get to know it.

Challenge yourself. If you keep doing the same route at the same pace your body will just get used to it so mix it up. Some days add some hills, push the pram through grass verges or sand. Go longer distances add in some short bursts of jogging into the mix.
I also recommend stretching before and after a pram walk.

Keep it interesting. Find some great areas around where you live to go for a walk, maybe its in a national park? By a beach? Along a river walkway, through a forest or around a cute little town. Join up with a friend and have a coffee afterwards and a park play or explore somewhere new.

As you become more confident in your body and exercising you can really amp things up a notch by joining a mum's exercise group, trying a sport, a marathon or even joining a gym. Using your pram walks as the foundation of your new and exciting vibrant lifestyle!

Pram walking is something I cannot recommend enough-it helped me through PND, helped me lose a LOT of weight after 2 babies and gave me a love of exercise, seriously walking works!

You can read ALL my tips, how I got motivated and STAYED motivated, how I lost over 30 kilo's, How I started growing my own food, what I ate and all my delicious recipes that the whole family will love in my uplifting book The Pram Diet R.R.P $19.95
Winner of the 2011 People's Choice Australasian AusMumpreneur BEST PRODUCT Award.
LIKE my FACEBOOK PAGE and you automatically get a liker discount through the facebook shop too!

 You can also read my TIPS on losing that baby weight for free over at BLACKMORES
And WATCH one of the television stories on my pram walking weight loss on A CURRENT AFFAIR

Rebecca xxx

Get In Shape Australia

I am so delighted to be a sponsor of
GET IN SHAPE AUSTRALIA

A really exciting program with all proceeds from registrations going to Diabetes Australia and with over 600 participating fitness centres across Australia.

Get In Shape Australia

Our vision is to create a healthier future for all Australians. We will achieve success by making this challenge exciting, fun, affordable and accessible to the majority of Australia. Our people have a commitment to act responsibly, ethically whilst keeping in mind the wellbeing of participants at all times-Get in Shape Australia website