The Power of Juicing for a Healthy, Happy Life

Juicing has to be one of the most exciting elements I have added into mine and my children's lives.
I had always heard amazing benefits of juicing and its ability to heal our bodies...but I only ever had the odd juice.

Then one day in a moment that felt like synchronicity during a period of stress an ill health I happened across Joe Cross's documentary, Fat, Sick & Nearly Dead  and the whole world went quiet as I watched. Not something that happens very often when you have 2 kids and one is a young, toddler!
I was just totally captivated and inspired by it.

It was living, filmed proof off the power of juicing for a healthy, happy life.

 

Not just beautiful, juices are life energy in a glass.

Juicing is this incredible way we can give our bodies amazing healing and heath boosting nutrition in a way our bodies can access incredibly fast with little effort.

What are some of the benefits if juicing?

• Weight loss.
• Increased Energy.
• Immune boosting. Our immune system is our own personal army and defence system, anything we can do to support it and protect it is .
• Drastically increases your intake of fresh fruits and vegetables easily which is always a great thing!
• Liver Cleansing and Support. Your liver is such an important part of your body. Your liver cleans your blood and removes harmful and dangerous toxins from your body, you need it in a really great healthy state. The sad thing is they say it is actually quite common for a large proportion of us all to have fatty deposits and livers not in the best state, and this is not a good thing at all. Plus giving your liver a detox improves general wellbeing and even improves your skin in so many ways and helps skin conditions like acne.
• Lusher hair. Due to all the nutrients it is said that juicing can improve hair growth and condition. 
• Digestion. Due to the fact that juicing gives your body a large amount of nutrients while your digestive system has to do little work this is amazing for resting your digestive system and allowing it to heal and look after itself, which is so beneficial for everyone and especially anyone with an autoimmune disease, bowel or digestive issues. 
• Cancer fighting abilities. Due to the extreme amount of antioxidants juicing is said to help prevent and fight cancer, so it is enormous benefit to everyone. There is amazing research out there on this field alone.
• Cold and flu fighting. Due to all the nutrients in a powerful raw easy to access formula juicing is an incredible way to help your body and immune system fight off all sorts of colds, flu's and bugs.

If you have kids juices are a fantastic and easy, fun way to get a big does of vegetables into the kids!!

This Christmas and with the new, fresh year coming up upon us I think one of the best investments we can make for our family and our own health is actually fresh homemade juices using something like the Vitality 4 Lifes Juicers. I use my juicer so often it s honestly one of the best investments I ever made in my home and for my health too.
 I also make small juices in glass bottles for the kids to take to school sometimes and I just love the feeling of giving them a juice with their breakfast in the school morning, or after school on the way to sports or dance knowing what a powerful does of nutrients their bodies are getting.

Plus if your keen to get Summer beach body ready then juicing is your new friend! It can help you drop dress sizes, reduce bloating and clear up skin so you can GLOW this Summer!

We have a few favourite juice recipes but this beautiful, rich Healthy, Happy Life juice is a current favourite!

A Healthy, Happy Life Juice

 

Ingredients

2 cups chopped watermelon

1 large beetroot

1 &1/2 cups fresh green kale

1/2 large cucumber

1/2 cup baby spinach greens

1 red apple

1 green apple

4 long stalks celery

 

Method

• I juice the beetroot, watermelon and red apple together.
• Then I juice the kale, spinach, cucumber, green apple and celery.
• In serving glasses I pour some of the red juice then top with some of the green and while it ends up dark you get this lovely swirling effect of the two colours on top, which adds to decorative effect - not essential you can absolutely just juice it all together of course!

Toddler Tips

• I purposely left the ginger out of this one as my kids often find ginger in a juice just too much, sometimes you can hide it but it is nice to have some juice recipes that are ginger free for them too.
• I highly recommend letting the kids make the juices with you!! Kids love putting the fruits and veggies in and turning them to liquid and this fun element means they are going to be excited about trying them
• If kids, especially older kids are new to juicing, you will want to start with extra fruit in there like apples and then slowly reduce the fruit and increase the veggies over time.

Notes

• For an extra anti inflammatory effect you can add a little fresh turmeric.
• Make yourself a large batch and keep one in the fridge for an afternoon pick me up.

 

This is a sponsored post with a fantastic company called Vitality4Life, "Vital ingredients for a healthy home and environment." Check them out for juicers, dehydrators and more!

 

 

To help you bring the power of juicing for a healthy, happy life into your life we are giving you the chance to WIN $50!!

 

To enter simply:
Simply comment below what kinds of fruits and/or vegetables you like to juice and the most creative answer selected wins the prize!

NOTE: you must leave a comment to be eligible.
This competition is in now way linked, endorsed by or affiliated with Facebook.
http://www.rafflecopter.com/rafl/display/e39c8dfc3/"

Recipe, styling and photography (c)rebeccamugridge2014
This is a sponsored blog post with Vitality4life.
Information on this blog is general interest only and based upon the authors own experiences and should never be taken as medical advise or replace the expert opinion of your doctor or medical professional.

Fitness in Style - Lorna Jane & Fitness First Competition

When I was first working out and walking off my baby weight after my first daughter (I had a lot to lose) I had  the daggiest exercise clothes and didn't even have sneakers! Before becoming a mum exercise just hadn't ever been important to me, so I naturally had no workout gear!
Yes, I had some bad habits like moving the car one block up when shopping and circling the shopping centre car park for a park close to the doors...and then I became a mum and everything changed.
Dealing with Post Natal Depression exercise was my lifeline. It helped me in so many ways that I can probably never fully explain and of course losing 30 kilo's felt pretty darn great too!

I started walking in skirts and things for lack of better equipment and while I got by and while it never stopped me working out (gotta love determination when you get some!) I couldn't help but dream of how great it would feel to wear really stylish and fun exercise clothes and go to a gym in them, have a chai with girlfriends post workout and look sporty and freshly vibrant from working out, you know the glow you get!

The first time I reluctantly bought myself something really nice (non daggy and old) that was actually exercise clothes I was so surprised by how good it made me feel, how comfortable it was, yet stylish and evenb perky! And then the realization that, actually hey I do exercise a lot and even pretty much every day so even just one or two really great outfits or pieces could really change how confident I will feel and make me feel more a part of the gorgeous and fit and healthy exercise community!
Even inspire me more to push myself to new challenges and goals that you get when you workout with trainers, and yes, not long after that first sports bra, trainers and leggings I joined a gym and fell in love with the whole workout world!

I am so excited that I am teaming up with leading gyms and fitness industry entrepenurs Fitness First to give one of my blog readers the chance for some serious Fitness Inspiration and Styling with a $200 Lorna Jane gift voucher to get some sassy goodies that they can then wear to their very own really exciting Fitness First  Pay As You Go -10 Visit Passport Pass classes valued at $150!! PLUS I am throwing in a signed copy of my award winning book, The Pram Diet Random House RRP $19.95 as seen on A Current Affair

How awesome is that! So not only do you get a great gym pass so you can try some really funky workouts and classes - they even have pro cycling classes and special 30 minute workouts so you can squeeze one in, in your lunch break or in one of those free spots in your busy mummy day!
You can hit the gym looking sensational in some very hot Lorna Jane gear!
Talk about inspiration to work out!

Be inspired. Be true to you. Do more of what makes you happy. Cherish and Nurture Your Health - it is everything!!
Bek XX

a Rafflecopter giveaway

Note: you must be an Australian resident and you must leave a blog post comment about Fitness, Inspiration, Your Fitness Goals or Dreams or Why you would like to win to be eligible.
this is in no way endorsed by, sponsored by or affiliated with facebook in any way.

Top Training Tips for Busy Mums with Expert Penny Walsh from Fitness First Dee Why

When your a mum taking on exercise, sport or something physically challenging might seem overwhelming but it truly is worth taking that first step!
I know I talk a lot about how much difference exercise has made to my life, not just in weight loss, health and developing a positive body image but even I credit it to getting me through post natal depression.
When we become a mum there is never a more important time in our lives to make our health and our fitness an important focus.

I think exercise is a really great reason to take note of our health and where it is at or where we would like it to be. It is also a great opportunity to get mums out of the house, socialising and doing something that is just for them but with enormous health benefits.

So whether you want to try a fun run, take up a sport or look good in your pre-baby clothes again these top tips are for you!!

For me this year I am challenging myself now that my youngest is 3 to be more adventurous with exercise, not just work outs and walking, this year I am stepping out of my comfort zone and going to try lots of new things and challenges.
Right now I am challenging myself to fit fitness in wherever I can too, you have to as a busy mum right??
I have taken to swimming laps at the local pool while my daughter does her swimming lessons (its free and it is 45 minutes of swimming) and don't laugh... I have been entertaining my 3 year old, very much by trialing belly dancing at home dvd's thanks to my lovely local library! Hahaha Why not hey!
I also have the goal of next year going in my first ever fun run, a lot to do before that!

I am really excited today to bring you some expert tips and advice especially for us mums from leading Australian fitness expert from Fitness First so us mums can get started safely and make the most out of the training time we have!

Top Training Tips For Busy Mums
Penny Walsh Personal Training at Fitness First
Dee Why and Mona Vale
Contact Penny today
email : pennywalsh.pt@bigpond.com

When you’re a mum wanting to get your body back after having a baby (or several babies) what is the first step you should take in regards to exercise?

First step you take is to make sure you have had your six week check-up from your doctor to give you the go ahead to exercise again, then I would strongly suggest getting a personal trainer or a fitness professional to advise you in the right direction.

How important is it to get the right instruction from a professional when you’re starting a fitness routine in regards to doing exercises correctly, posture and avoiding injury?

Getting the right instruction is very important when starting back into fitness as a woman's body after a baby has still got a fair amount of relaxin, which means the joints are still soft and can be easily injured if going into exercise too extreme or too fast. Posture needs to be monitored as I have found my past pregnant clients tend to have some lower back issues due to stomach separation and muscular strength being low. It is important to straighten up with your chest and shoulders back, as mothers tend to slouch forward when feeding and changing their babies.

What would you say is a good amount of exercise or classes to start with per week for a mum who may not have exercised for a while to start seeing changes or building stamina or for a fit mum?
A good amount of exercise does depend on the individual, but I would suggest after your check up, start off with say 4-5 walks a week for two weeks, complimented with some basic abdominal core work to help regain strength, then, building up to some cycle or pump classes where you can build strength and stamina for the next couple of weeks. By week four or five, you’re back into exercise and can bring in your tailored resistance program. Compliment this with some high interval cardiovascular training (this is generally for a fit mum!).

How important is strength training as well as cardio work to get your body and confidence back

after having a baby?

Strength training and cardio work is very important. With the cardio component, you need to get the heart rate up and fitness levels up so you feel fitter – and bring in strength training to get that tone back into the muscles to feel stronger, leaner and firmer which is a huge confidence builder.

What is a great little toning exercise mums can do at home to complement their weekly workouts, say at night after the kids are in bed for around 5 - 10 minutes?

This is a great little toning workout at home and only takes 5-10 minutes:
i.Push ups- on floor
ii. Triceps dips- on chair
iii.Body weight squats
iv. Stationary lunges
These exercises are easy to do and can be done in a sequence of sets and repetitions.

For mums wanting to challenge themselves, how long should they train before entering a fun run type event?
Mums wanting to challenge themselves in entering a fun run type of event should be training 6 months-1 year, depending on their fitness levels, injuries and prenatal exercise that has been undertaken. Don’t put too much pressure on yourself, slowly build correctly, properly and safely!

What are the other benefits to exercising after having kids other than weight loss?
Benefits to exercising after having children are:
i. Build confidence to make you feel better with your body
ii. Your body gets back into shape quicker
iii. Good endorphin's rise within
iv. Your body strengthens up quicker which allows joints to hold it better after all the relaxing softens it
v. You have an energy increase to be able to deal with the daily routine of a child
Here's to fit Mums!!!!!!!

Thank you so much Penny for your time and sharing your expert advice with us and a huge thank you to sponsors Fitness First

#Changeforthebest

Bek XX

Walk yourself happier & WIN my book and a voucher!

Image by Notsalmon.com

Walking.
How excited are we when we first learn to do it, the mums and dads who read this will remember the utter joy of those first few steps our babies take. Then they are off, walking, running, hopping, dancing with the utter delight and joy that is thee human body, their own body moving in such magnificent ways.

And then for some reason, as we reach adulthood we turn on the miracle that is walking and tell ourselves it is tedious and time consuming and in the can't be bothered basket. We lose fitness, we might even gain weight or gain lazy habits like circling the car park until we can find a really close park, rather than just walking from the back edges.
We might even take to driving to the local shop or school when really we could walk it, we might even occasionally re-park the car a block up when out shopping when truly that could have just been walked.

After my first baby, Lily I re-discovered the joy that is walking. And not just walking to get from A to B but also walking for enjoyment. What started out as walking to lose the babyweight (all 40 kilos of it!) became the tool that got me through Post Natal Depression, led me down the path of health and wellness and writing my very first ever book about my journey and experiences, The Pram Diet.

Walking is wonderful. It really is and somewhere along the line it gets a bad rap but it truly is one of the best ways to get more active, exercise with your kids everyday, exercise if you have a lot of weight to lose until you can handle other forms, kick start a new fitness routine and help ease depression and stress.

It is easy to start, even just around an average block or it can be a challenging fun exercise like a 12 km bush or national park hike. It can be as gentle or as full on as you chose.

For me I like to do a good 3-5 km pram walk when I can after a school drop off, I like to do a gentle stroll on the beach or with the kids around the neighborhood in the late afternoon when the birds and noisy and active, making the kids laugh and I love to take the kids on a hike into nature most weekends, up a mountain, to a waterfall, visiting national parks.

I re-found my joy of walking  and I am so glad I did!

To celebrate the joys of walking I am able to help you with your walking with a $30 voucher for some gorgeous new walking shoes at Paul's Warehouse!

How cool is that!

All you have to do to be in the running is:
Be a blog subscriber
Leave a blog comment below! That is it

Happy walking,

Bek XX

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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?
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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

FEATURED on Baby Weight

I am delighted to be featured on US site for mums Baby Weight
Babyweightfitness.com

Where you can now get one of the most popular recipes from The Pram Diet book my Quick Asparagus Quiche!

http://www.babyweightfitness.com/a-great-recipe-for-moms-to-be-moms-and-toddlers-too/

 

MOTIVATION Just keep going

You've been eating really well, drinking plenty of water and you have even been going to the gym or walking or {insert exercise here}.
Your feeling pretty empowered, positive and most of all excited to see some results! You know its only been a week or two but still in your mind you might be hoping...

THEN.. you jump on the scales and look at yourself naked in the mirror and feel a little crushed that you haven't transformed into a bikini model from all your hard work and effort yet.
Your not alone.
Many people start out on a health kick, exercise routine or diet and then give up in the first few weeks when they don't see Hollywood style dramatic instant results.

So how do you keep the motivation going?

Pay attention to your body. Yes, your body because we are all so different.

• Measure yourself right at the start, sometimes we lose cm's rather kilo's on the scale.
• Look at your skin, your complexion, notice the glow of health starting to show.
• Really notice how you feel in your body, does it feel lighter? Generally better all over? Like things are working better? Do you feel less bloated? Less tired all the time? Less lethargic?
• Is that muscle tone you are starting to see in your arms? Legs? Shoulders?
• Do you feel stronger?
• Do you feel that you have increased your endurance? Your overall fitness level?
• Is the exercise helping to boost your mood? Reduce depression? Reduce Stress? Make you feel happier?
• Are your clothes feeling a little looser? Fitting on you better?
• Has the changes led to making new great friends, also wanting to lead a healthier life or who maybe already are?
• Does a health condition seem to be improving maybe?
• Have a good think at all the benefits you really are feeling and maybe seeing so far and tell yourself with a HUGE SMILE in the mirror - there is going to be more and more exciting changes to come!

So many changes start to happen throughout your body when you start embracing healthier choices and regular exercise. Get excited about all of them. About the journey you are on to get to know your body so well, to feel the joy of nourishing it, of challenging it with exercise, feel the great benefits of treating it well.

Inspire yourself daily. Surround yourself with genuine people who uplift and inspire and yes motivate you. Read about other inspiring stories to keep motivated.

And you WILL get there, you just need to KEEP GOING!

Rebecca xx

For extra inspiration you can read about my weight loss journeys here:
http://www.authorrebeccamugridge.com/p/my-weight-loss-story.html
And of course in My Heartfelt Book where I share my very personal story x

'Working out with your baby!' Baby Weights - Product Review

When you have a young baby finding time to exercise isn't always easy. We all get so busy. Sometimes you just can't commit to the same times each week, especially in the beginning and when you have a few children with different activities going on. Finding money for a gym or babysitter can also be really hard in some family budgets and some mums don't want the stress of leaving their baby with strangers or in a creche either, and some gyms don't offer this service.

Most mums are keen to not just get their pre-baby body back but to feel healthy, fit and strong again. We want to feel good and exercise isn't just great for weight loss, it boosts your mood and immune system and gives you more energy and research shows it reduces and helps prevent Post Natal Depression too, all things that are of great benefit to mums!

With my babies I have loved pram walking as they were with me when I exercised, especially with my first when I had PND and some anxiety about her, I needed to know she was safe all the time, but along with the great cardio of the pram walking I liked doing some exercises at home too but it is not always easy as a new mum to know what is safe, what parts of your body you should be working, how many reps, you really need expert advice to be sure so I was really delighted to review this extremely innovative new product, exercising you can do with your baby that is especially for mums,  BABY WEIGHTS. Just brilliant!

"Expertly devised exercises that are convenient, cost effective, playful and creative."
"Equipping you with stretching, upper body, middle body and lower body workouts, babyweights caters for all fitness levels and is the perfect way to look after yourself and your baby." 

BabyWeights Card Decks are the masterpiece from Lisa Entwisle. Lisa is a health and fitness professional, passionate about helping mums achieve their health and fitness goals, and she is also a mum herself! Something that really shows in her product. This truly is a product for mums, created by a mum.

As soon as you open the pack you are delighted to discover real information tailored to mums, the cards are easy to follow and understand and the information is excellent.

The pictures of mums and bubs are just adorable and all the exercises are so much fun as well as being effective, easy things mums everywhere can do, at home, with their baby.

I am particularly in love with the PUSH UP KISS!! My toddler thought this was hilarious! And with many "more, more's" you do more than you think!

You can find out more about the fabulous BABY WEIGHTS at: www.babyweights.com.au
And find them on FACEBOOK

Rebecca x

Pram Diet on TV

I am delighted to say I have been on TV, A Current Affair to be specific with my story.They featured me twice and you can see both stories here (there is a brief gap between the two)

Guest Post at Mums Delivery

You can read my GUEST POST over on the fabulous website MumsDelivery
by clicking HERE

"Getting your body back after a baby and staying HAPPY along the way!"

In this post I share how important it is to remain HAPPY in your weight loss journey.
To see it as an empowering experience.
CELEBRATE your body and its journey.

Cherish Yourself.

Rebecca xxx

Want to lose baby weight? Guest Blog at The Mama Club!

Read my piece on Pram Walking, getting started, making it effective, keeping the little ones happy and losing that baby weight over at the

The Mama Club they are even giving away a copy of The Pram Diet book with my guest blog post!

Rebecca xx

Walking and depression-a powerful connection

Walking is something that the human body is meant to do, everyday. Yet walking is something I personally spent years trying to avoid.
First it was the push bike as a child then it became the car as an adult. Walking became something I did as little as possible.
I will admit to circling shopping centre car parks to get as close as possible parks. To reparking the car on the same stretch of road when I could have easily walked. To embarresingly driving my car around the corner maybe 500 metres to buy fish and chips.

Yes, I didn't like walking at all.

After having my first baby, Lily everything changed.
A couple of months had gone by and I was a mess. Depressed, overweight, tired, stressed out and just plain down in every sense of the word.

One day that started out just like any other, a bad nights sleep, an unsettled baby and me swimming in emotions of guilt, negativity, anxiety and hopelessness something snapped.

I was angry, I was frustrated, I was lonely, I felt such anger towards what my life was like and I didn't even really know why.
I stormed off. With tears in my eyes, dishes in the sink and my house a complete mess I went out that front door.
My baby in her pram, packed with every perceivable single thing I could think of, from a first aid kit, to nappies, to bottles to baby clothes.

It wasn't a walk to get somewhere. It wasn't a walk to achieve anything.

It was a walk to get the emotions out of my body and to get me out of that house!

It was about half an hour into that first fast paced walk that I began to notice it.
That I began to notice the feeling that this walk was creating.

The wind blew through my hair like it was blowing away the tired, drained and over emotional feelings that had clouded my days and left me feeling so low.

I began to feel the gentle warmth of the sun on my skin and I could feel a little of the cloud that had been following me around lifting just enough to let peeks of sunny blue skies in.

That was all it took for me. I was hooked on walking. Everyday it was my part of the day. Every single walk led me to feel that little bit better, think that little bit clearer and return to the happy, bubbly woman I once was; and 6 months later my feel good walks had transformed me.

I was happy, I had energy, I was no longer feeling depressed at all and amazingly I had lost 28kilo's in weight!! Just from walking.

And the very best part was my baby was with me the whole time and my baby had loved the walks too. It became our special active time together. We laughed, we sang and talked about what we saw as we walked. We walked to parks, shops and the beach. We walked through national parks, along rivers and all sorts of scenic trails.
We wore out 2 prams, 2 stroller's and a toddler bike in those early years and now today she walks with me as we puch her new baby sister in her first pram.

Walking might not be the quickest or the snazziest way to lose weight. It might not be your first idea for exercising when you decide to go a health kick and it absolutely might not be something you at first think you might ever enjoy but it is something we should all make more time for in our lives.

Walking is something that is not just good for the body but for the soul also.

Rebecca x

Walking works!

Read my whole story in my inspirational book that I wrote to share my experiences and help other mothers

The Pram Diet

I Interview POWER MUMS creator Ellie Burscough

If you've read my book and blog you know how passionate I am about promoting healthy lifestyles and inspirational health related programs because of the difference this has made to me in my life.

Well this week I have the pleasure of bringing to you my interview with the very inspiring knowledgeable owner and creator of POWER MUMS Ellie Burscough

1. What is Power Mums?

Power Mums is fun, outdoor classes specifically designed for Mums. Our classes incorporate cardio games to increase fitness and have fun, strength and toning circuits to tone up those areas we all worry about, boxing, flexibility and balance to regain balance lost in pregnancy. No two classes are the same to avoid boredom and plateau.


"Power Mums isn't just about exercise it's a community of  strong, powerful women."

It's a great place to meet new Mum's, whilst supporting and motivating each other.
We have monthly outings to get to know each other a bit more like dinner and drinks, rock climbing and family fun days. We have monthly prizes, challenges and fitness testing to see what areas each person has improved in every four weeks.
The best thing is we have qualified babysitters at every class. So the Mum's can bring their children with them whilst also having some much needed time for themselves!


2. What inspired you to start Power Mums?
After I had my daughter I wanted to lose my baby weight and feel good about myself again. I couldn't find any outdoor classes where I could bring my daughter with me and that fit within my budget. I realised their was a huge gap in the market.

I managed to lose the 20kg's I put on in pregnancy in 5 months, with no gym. I did it by myself. I then lost a further 9kg's and am now smaller, fitter and healthier than I ever have been.
I had always been interested in health and fitness and helping people and wanted to help other Mum's going through this journey. I know that a lot of Mum's need that support and motivation and felt that group training would be the best way. That's how Power Mums was born!

3. What in your expert opinion is a good time for new mums to start on their weight loss plan?
Each person is different. The most important thing is to start slowly and gradually and ease back in to exercise. Listen to your body, you know how far you can push yourself. If anything starts hurting, you feel run down or in the early stages your blood flow increases then ease back. These can all be signs that you have pushed yourself too hard.
Although I lost 20kg's quite quickly, 10kg's of that was in the first week and was obviously from the birth. I started off with lots of walking and built up from there. Although exercise and weight loss was important to me, in the early stages I enjoyed the time with my new family and wasn't too strict with my diet and exercise.

4. What would you recommend as a good healthy weight loss goal average per week for mums who are not breast feeding?
Healthy weight loss in general is usually 0.5kg's-1kg per week. If you have more weight to lose or if you have just had a baby you usually lose a lot more in the beginning. Small, gradual changes help you to incorporate healthy choices in to your life long term. Try to avoid fad diets, shakes and pills. These kind of diets usually help you lose a lot of weight very quickly but then you end up putting it all back on. They are not a healthy way to lose weight or keep it off long term, especially for new Mum's.


5. What is a healthy amount of weight a nursing mum can losing each week before it could potentially effect their milk supply?
Breastfeeding can help Mum's to lose weight quicker as you burn extra calories (up to 500 calories per day!). I am still breastfeeding my 14 month old daughter and I know that it has really helped me to lose weight, although everyone is different.
Going on a very low calorie diet of 1200 calories or less could decrease your milk supply. This type of diet is not recommended for anyone, particularly breastfeeding Mum's. Eating more actually helps to boost your metabolism. Eating 5-6 small meals throughout the day will not only help with weight loss but will help you avoid eating larger portions (and unhealthy options) at lunch and dinner and keep you full throughout the day.

6. What would you say are five important food's to include during healthy weight loss for nutritional benefits for breast feeding mums?
1. I know it's not a food but the number 1 thing has to be water.
Breastfeeding can make you very thirsty. Make sure you have a bottle or glass of water next to you when you are feeding. Drink water before, during and after feeding to keep up your hydration levels.
Breastfeeding Mum's should aim for 2-3 litres of water per day.
2. It's important for all Mum's to make sure you are getting enough iron in your diet. Try lean red meats, beans, spinach or a boiled egg to boost your iron. Vitamin C helps iron absorption, whereas caffeine inhibits absorption.
3. Make sure you are getting enough fruits and veggies so that your body and your baby are getting a variety of vitamins and minerals. The recommended serving of fruit is 2 per day and 5 servings of veggies (1 servings of veggies is half a cup).
4. Eat whole grains and try to avoid processed foods. Whole grains provide healthy carbohydrates, energy and fibre which prevent constipation and leave you feeling full for longer. Try brown rice, wholemeal bread or quinoa opposed to white bread, rice or pasta.
5. Avoid too much sugar and sugary drinks or caffeinated drinks. These will give you a quick sugar hit but bring you crashing down. If you are eating a good, balanced diet you will get more energy and feel healthier.
These guidelines are important for all females not just breastfeeding Mum's. The main things breastfeeding Mum's need to think about is getting extra water and calories. If you feel hungry or your milk supply is dropping make sure you are eating enough food and the right foods.

7. What are the most effective exercises for toning that 'mummy tummy' area?
The most important thing for getting rid of your baby belly is a healthy diet. Eating well helps to strip the fat from this area (and the rest of your body). This coupled with cardio exercise and strengthening/toning exercises will help you get a nice, flat tummy again.
Hundreds of sit ups or crazy ab machines wont help. It is much more effective to eat healthy, walk and be aware of your core when exercising and throughout the day. Switching your core on during exercise also helps to support your back, avoiding injury or strain.

8. How much exercise a day should a new mum aim for to start seeing results?
As I mentioned earlier the most important thing is to start slowly and gradually build up. Listen to your body, you are the best judge of what is working for you and when you have done too much.
Start off with some gentle walking and build it up over time. Remember to do your pelvic floor exercises usually straight away for most people. Avoid bouncing exercises in the beginning like jogging, skipping, jumping. And don't start abdominal exercises too soon.

9. What are your personal favourite exercises?
I love heavy weights, boxing and interval training. Particular exercises I love jump squats and skipping. I've played soccer for 5 years and would love to get back in to it next year. I also hope to compete in a figure competition. Probably not most people's favourite things, but I love to push myself!

10. What would be the piece of advice you would share most with your power mums?
To avoid fad diets and quick fixes. Weight loss takes time. Making small gradual changes over time will help you to lose weight and keep it off. A healthy balanced diet, coupled with cardio and strength training will help you to do this. Most of all love your body and yourself whatever stage you are at and make healthy eating and exercise fun!

Power mums can be found at:
www.powermums.com.au



And on FACEBOOK:
http://www.facebook.com/pages/Power-Mums/175495579146309

Mother Guilt

Are we our own worst critics?

Mother Guilt

Does 'mother guilt' stop you from leading a healthy, active lifestyle?

There can be a real resistance to doing things for yourself once you becme a mother. The days of spoiling yourself with an indulgent massage, shopping spree, movie with girlfriends, long hair salon appointment, day at home cuddled up with some tear jerking dvd's or evening out can seem like distant memories.

Let alone, spending money on special items or specific foods for yourself or allocating a time each day for exercise, relaxation or a taking a class.

As mothers we tend to put our families needs and wants first every time as we forever strive to be the very best mums we can be and ensure that our families are happy and all taken care of in every possible conceivable way..

We become so busy looking after everybody else that we forget to take care of ourselves too. Whether we are a stay at home or working mum are lives seem so exhausting at times we might even look back and wonder how we did it all.

We can all too easily forget that as the loving warmth of our family we are so important and by not taking care of ourselves we can overdo it, we can run dry of energy, we can burn out.

The guilt you can sometimes feel as a mother, especially when your children are very young for even considering taking an hour to yourself to do something that is solely for your own benefit or pleasure can be intense. You could even just be to exhausted at the mere thought of trying to find an hour in a day, let alone be able to relax in it.

We can sometimes find it hard to ‘justify’ to ourselves that it’s really OK even if our families are supportive of the idea.

Are we our own worst critic's? Do we as mothers push ourselves too hard and expect too much from ourselves? Do we often see as ourselves as the last priority of the day?

We need to remind ourselves that we are so important to our families, our babies our children so we should be important to ourselves too and this includes looking after health. Our mind, body and soul.

We are worth the effort and we do deserve to feel vibrant and full of energy each day.

For lots of great ways to relax, exercise with your baby and children, eat better as family, boost confidence and even unleash your creative side check out my book, The Pram Diet.
Buy it here