I want to exercise more, but I don't have time!

I don’t have time to workout.

One of THE most common phrases I hear from mums who are struggling to fit some movement in. I get it. I promise I do and there are times when I still feel like this and I let that mindset get the better of me. But what happens next? I start to feel crappy and antsy and stressed and my mental health is absolutely affected if I’m not doing regular exercise.

Do you know that to get the benefits from exercise, you do NOT need to do it for an hour, 45min or even 30min a day? 10-15minutes is an amazing place to start when you’re doing not much right now.. Here are some of my top tips for starting to fit that movement in when you feel like you don’t have time, but you WANT to move your body more.

 

What are you focusing on when you think about your reasons? Why do you want to exercise? Is it to change the way you look, or change the way you feel? I can almost guarantee that when you shift your focus to how you want to feel, you’ll be so much more likely to stick with that habit, because the effects are pretty much instant - endorphins that make you feel great kick in within minutes of starting your workout! Then when you’re thinking about whether to exercise, or not ask yourself “how will I feel if I do, vs how will I feel if I don’t?” I use this trick ALL the time and just asking myself that question is almost always enough to get me either getting out of bed, or if it’s later in the day, getting into my active wear. 

You have to make yourself a priority honestly, this is probably the hardest one to come to terms with. But hear me out. As a mum, everything will never be done. There will always be mess to tidy, stories to read, food to prepare, cleaning, relationships, friends and you know right? I know you know -  that’s why you’re here.

The only way you’re going to start fitting in that exercise when you’re already busy, is to make YOU a priority. For me, this means doing a workout with the kids around, or on me. It means getting out of bed early and getting it done in the lounge. It means planning a catch up with a friend where we go for a walk instead of for coffee. It often means shifting toys and washing out of the way so I have some space.

I don’t wait for everything to line up and everything else to be done before I workout. I put my workout FIRST because I know that if I don’t do that, it won’t get done. The bonus is that I feel so good after working out and I have so much more energy and a clearer head, that I am even more productive when I set about doing those other things. I’m even more present with my kids and want to spend quality time with them when I’ve done something to take care of me, first.

Where are you starting from? If you’re currently doing not much, planning to move daily might be a super high expectation. So think about what feels like a small step forwards for you, challenging but doable. It might be just 2-3 days to start with, which is amazing if you’re doing not much right now. If you’re already fitting in a few times a week and want to do more - go for it! Plan to add 1-2 days to your current routine. 

Use a movement tracker here’s one you can download and print right now and pop in a visible place in your home. My kids love to help me tick off my movement, I get stickers and smiley faces from them. What an added bonus - they get to see me taking care of myself and they understand that exercise is normal, healthy and makes us feel good. A visible tracker is really helpful to see how much you realistically are doing and you might see a pattern forming about where you drop off, or find it hard. 

Have a trigger to prompt you to exercise. If you want to work out in the morning, create a trigger around that, rather than a time.  A trigger would be “when I wake up, I will exercise first”. OR it could be “once the kids are dressed and fed, then I will work out”. In the evening, it might be “as soon as the kids are asleep, I’ll do my exercise” For mums with napping babes, I love the trigger of either their sleep, or awake time. So as soon as they go down, or as soon as they wake up and are fed. Babies tend to really enjoy watching mum working out, if she is engaging and including them (I get some babies just hate being put down, I had one of these and understand it won’t work for everyone. 

Plan to move for as long as you’ve got, rather than a specified time. It’s SO common to skip the workout because you think you don’t have time. But one of my most favorite mantras ever is that “something is always better than nothing”. I love this for creating a habit rather than trying to stick to a time because it means if you’ve only got 10 minutes, you can still get that movement in and boom you’ve stuck to your habit, you can tick it off and keep moving forward. 5 or 10 minutes is absolutely beneficial to your health and fitness and a heck of a lot better than 0 minutes, right?!

Don’t focus on the missed days, focus on today, right now! We have a really useful saying in the Rise Up Membership that truly helps our members to become consistent with building habits and that is to focus on the next step. What’s done is done and there is absolutely no point dwelling, or beating yourself up about it. So you missed a day of exercise, or 3, or a week or a month? The only thing that will make a difference is what you do next. So… focus on that. When and what is your next workout going to be? 


So, Mama - what’s your plan now? I’d love to hear if that was helpful and when you’re next going to move your body - Let me know!

Morning habits to boost your energy (even when you're a busy Mum)

I know you know that mums are tired. Did you know that even when you’re kids don’t sleep, you stay up too late to get alone time or to get things done and your days are so busy, there ARE still things you can do to boost your energy? Not sugar, not coffee, no money spent and absolutely do-able for busy Mums?

The best part is that none of these suggestions will take you a long time … and they actually WORK!

 
 

Easy Morning Habits to Boost Your Energy:

1. Don’t hit the snooze button. Dozing for a few extra minutes can actually make you feel more tired and less focused during the day because it short-circuits your ability to get a full sleep cycle. I get up just before 6 most mornings and I swear I feel more tired on the mornings I try to sleep in.
My hacks are putting my alarm out of reach so I have to get up to turn it off OR counting down from 5 and throwing the covers off.

2. Drink a big glass of water. Being even a little bit dehydrated can make you feel tired, and after going an entire night without water your body needs it! My favourite is 1/2 cold 1/2 boiling water with some lemon juice or apple cider vinegar. The jury seems out on whether there are actual benefits to this but for me the benefits are it tastes good first thing and I chugg a whole glass! Be sure to use a straw to protect your teeth.

3. Splash your face with cold water … or take a cold shower. This will really wake you up! Cold water is invigorating and it can trigger your body to send out endorphins, which are feel-good hormones. My younger brother absolutely swears by cold showers and ocean dips but I’m not so brave so I stick with splashing my face. I then go on to wash my face with warm water,

4. Take a BIIIIIG stretch. Did you know that when you are in REM sleep, your skeletal muscles are actually paralyzed? (This fact blows my mind) This is just one reason why stretching when you wake up feels so good – plus, it can stimulate your body to release more of those endorphins. Choose a few stretches you enjoy and do them for 2 mins to start with, or 5 (bonus points if the kids join in with you).

5. Eat a high protein, low-sugar breakfast. Research shows that skipping breakfast can affect your performance later in the day. I am not a fan of fasting for women as it can really mess with our hormones (another days story) Go for proteins (eggs , meat, protein powder (I love hemp and believe me I’ve tried so many!) veggies and/or fruits, whole grains, and healthy fats. (we have loads of ideas in the Rise Up Membership)

6. Get some sunshine. Not only is it energizing in the moment, but it also helps your body create energy-promoting vitamin D. Plus, it helps regulate your hormones to improve your sleep at night. This can be as simple as stepping outside for a few mins, or taking a morning walk. I try to hang my washing early to get outside in fresh air and I also walk with friends a couple of times a week. It’s such a great way to catch up and exercise!

7. Do something fun or energizing. Listen to your favorite music or upbeat podcast, work out, try a morning meditation – whatever appeals to you! If I manage to be awake before the kids I LOVE a meditation and 5 minutes is enough to notice the benefits, there are some great apps to help you get started (one giant mind, headspace). As a family, we almost always play music in the mornings and it helps to regulate the kids moods too.

9. Wake up after 7-8 hours of quality sleep. I KNOW this sounds ridiculous to some mamas out there but it HAS to be one of my habits as sleep is vital to your health (and energy!). If you have trouble sleeping at night, meditation is super restful for your brain and honestly, napping in the day is one of the most productive things you can do for your health. Think about what is within your control. Is it a day nap? Is it going to bed earlier (even if you know you’re gonna be woken up)? The hours before midnight are worth 2 after midnight in terms of quality. Can you ask someone to have the kids once a week so you can nap?

It’s the small, consistent actions you take every day that adds up to big results.

That’s why at Feel Good Fitness we focus on creating small healthy habits with our clients … because it’s the CONSISTENCY that matters the most!

If you’re like most people and have noticed your energy levels dragging throughout the day … I’d love for you to let me know if trying these tips makes a difference for you. Which one/s are you going to try first?

Reasons why exercise is a mums best friend

Mama’s, I hear you. I AM you. Creating a great relationship with exercise can be hard. Like any habit, it takes time and commitment and to be honest the journey can be pretty up and down when you’re contending with little ones ever changing routines, lack of sleep and ALL the things you have to do. Your workouts won’t be perfect all of the time, but if you can stick with that commitment to yourself, it is mind blowingly WORTH it. 

 
 

A consistent exercise routine can add more time, energy, happiness and value to your life and the ripple effect it has on your family? Seriously. Taking time to exercise for yourself has So. Many. Pay offs.

Get Strong for Mum life: Carrying kids, shopping, housework,  playing with kids, even sitting or standing for long periods takes its toll on your body. But learning how to stretch and strengthen the right muscles will help so much.

The feeling of being able to do the things that life demands of you with ease is incredible. Focusing on a strong and supportive deep core, back and glutes, then improving your mobility through your chest, shoulders, back and hips can truly make you feel like a super woman!

Strength training is so beneficial for woman not only when we have small children, but to support our hormones, and our bones as we age. Imagine still being able to move with ease and play on the floor with your grandchildren? Priceless.

Improve Your Mental Health: There is a positive effect on your hormones immediately following a workout - you know that post workout high? Over time, regular exercise can help to significantly reduce feelings of anxiety or depression, again related to your hormones.

Making time for yourself to move your body does wonders for your sense of self worth and achievement when you start to feel your fitness improve and notice that you are able to do things that you couldn’t before. This all contributes to your overall mental health in such a positive way.

Of course experiences will vary, but over the years I’ve had happy tears when members have told me they’ve been able to stop taking medication, or just how much happier life feels because they are working out regularly. 

Manage Pain and Post Baby Niggles:
Do you get a sore back, hips, neck or shoulders? Do you feel like you have a weak pelvic floor, or core? Birthing and raising babies takes a massive toll on our bodies and many mums just aren’t sure what to do for fear of making things worse. Or perhaps they feel unmotivated because when they DO exercise it can feel uncomfortable, or painful and just too hard.

Learning the right exercises, in a friendly and supportive environment can make ALL the difference, not only to how the exercise feels, but how you feel mentally and emotionally too. As a MumSafe trainer, we focus specifically on strengthening the muscles that WILL help to manage and improve the symptoms and pain that are super common, but not normal for mums. At Feel Good Fitness, we work closely with a women’s health physio to help our members understand how to exercise in the safest and most effective way for their body. 

Increase Your Productivity: Regular exercise helps you to have better sleep, improves memory and mental alertness over time. But that post workout high will immediately help you to feel like you can get shit done! Loads of our members report back to me that they’ve just smashed the housework in less time, felt more efficient at work or enjoyed their weekend with an extra spring in their step thanks to fitting some exercise in first. I firmly believe that your exercise should leave you feeling more energized, not exhausted.

The Ripple Effect On Your Family: One of the most common reasons I hear for mums not fitting their workout in is that it feels selfish, or like they just don’t have time. Mama, making time to exercise is, in my opinion actually the LEAST selfish thing you can do for your family and in fact one of the most important.

With all the incredible benefits combined to increase your sense of self worth, confidence and happiness, the ripple effect to your family is huge. A healthier, happier Mum equals a happier family, with kids who grow up seeing a mum who takes care of herself and who puts her own self worth before the housework. What an incredible way to not only take care of you, but it will role model and encourage your kids to enjoy moving their bodies and teach them that exercise is crucial for feeling good and being healthy in a holistic way. What. A Gift.

If you need help to get started with your exercise routine, or you need some support with consistency and accountability, you HAVE to check out the options for working with us. Find our group fitness classes HERE and the Rise Up Membership, for home workouts, nutrition, mindset and healthy lifestyle support HERE





Mikaere's Birth Story

 
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I have been meaning to and wanting to write this story for so long. Partly because when he was born, so many people wanted to hear about it and partly because it was so different to my previous 2 births, I want to remember how special it was, forever.

Backstory - I had a mini stroke (TIA) in 2012 after seeing a Chiropractor when I was living in Melbourne. I had no lasting effects from it and 6 months after was deemed at the same risk as someone who had never had one. During my pregnancy with Marlee, the obstetricians very strongly advised that I should have an elective caesarean because they believed there was a risk I could have another stroke. This whole thing is another long story, but despite the fact that I desperately wanted to have a vaginal birth and had a completely healthy pregnancy, I had a very strong “what if” feeling and was comforted by the fact that many, many women have cesareans and at that point it seemed the safer option. After Marlee’s birth, I resigned myself to the fact that any future births would also be via caesarean.

Jai, our second baby was born via emergency caesarean a week early, after going into spontaneous labour and rushing to the hospital on a Friday night. I was in labour for most of the day before I realised it was actually labour (I have had loads of braxton hicks with all 3 pregnancies). While it was called an emergency, it was all very calm - the surgeon had time to have his dinner while we waited patiently, through some lovely contractions, even though we knew how the birth would occur. With Jai, when we went to the theatre, I was 4cm and fully effaced (completely thinned and shortened). There were comments that labour progressed so well and what a shame I wasn’t able to have a go at a vaginal delivery. This really hurt considering I feel that I had previously been pressured into birthing via caesarean, despite my wishes. Side note - I consider myself extremely lucky to have the experiences I did but I think these things are worth mentioning as sometimes people don’t seem to realise how powerful their words and opinions can be when a mother is doing her best to make informed decisions about the best way forward for herself and her baby whilst in possibly the most vulnerable state in her life. 


Fast forward 3 years to Mikaere and the year of the lockdown. Our beautiful baby boy was a complete surprise and even though I loved him endlessly from the moment I knew I was pregnant, coming to terms with the idea of three children was a big deal for our family. I was getting Marlee and Jai ready for kindy one Thursday morning and amidst the chaos, I had a sudden urge to do a pregnancy test. I’d had no symptoms and we hadn’t been trying to have another baby, but standing at the bench making lunches, a voice popped into my head and I couldn’t ignore it. I had some tests from my midwife mum, so I peed on one. Almost instantly there were two lines and I think my eyes nearly popped out of my head! That was the day before valentines day and I don’t even remember if we wished each other well that day. We were in shock for a wee while (one of us possibly longer than the other). Following our 12 week scan, which by that stage I had to do on my own (thanks Covid), we were told by phone that there was a moderate chance of our baby having a genetic disorder and we would have a phone call with an obstetrician to discuss our options. In my own head there weren’t any options, but being in a relationship obviously means my thoughts and feelings aren’t the only one to consider. The next few months were agony, waiting for a phone call, having the phone call with the outcome of deciding on a blood test sent to Australia to inform us more accurately about the changes. By the time we got the results I was around 16 weeks pregnant and very much in love with the wee bump in my tummy. These tests showed there was minimal chance of a genetic disorder and we could carry on as a “low risk” pregnancy, but around 30 weeks we would meet with the obstetrician to confirm plans for a caesarean. (There is a whole lot more I could say around this testing process, but I am very aware that my story is not just my own, so I will leave it there).

Even though I knew the outcome would be a caesarean, I asked my midwife if it would be possible for me to spontaneously go into labour, with an elective procedure booked for the latest date possible in my pregnancy. My midwife agreed, but the obstetrician did not. I was informed that contractions would increase the risk of uterine rupture following 2 previous c sections and the safest way forward was to book the operation at 39 weeks. Further research and chatting to a few midwives indicated to me that the risk was in fact very low, but in my 3 experiences it seems that from their point of view, they were doing their best to keep a mother and baby safe, whilst also ensuring they were advising what was best from their point of view. So an elective caesarean was booked for 39 weeks. 


As I mentioned, I have had some intense braxton hicks with all 3 pregnancies from about 30 weeks. At 38 weeks, I woke up about 2am with contractions that lasted around an hour, then they went away. I didn’t time them because I assumed they were braxton hicks. I read the next day that it is common to have contractions early in the morning, lasting around an hour.

Fast forward a week to the night before our surgery and everything was planned, packed and organised. Dave and I were going to drop Marlee and Jai at Nana’s early the next morning and head to the hospital to meet our new baby boy. We had organised for Nana, Grandma and our wonderful neighbours to help with care of the big kids as I was going to be in hospital for the next 3-5 days. At about 10pm, I finally went to bed, after making the kids’ lunches. I opted not to do it in the morning, so we weren’t all in a rush.

About 1.30am I  woke up with contractions again. They felt exactly the same as the previous week, intense low in my belly and deep in my back. I had Marlee and Jai on either side of me in the bed and for about 30min I was in child’s pose in between my sleeping babes doing some deep breathing and rocking. I was telling myself they’d go away again just like the previous week. At 2.15am I started timing the surges on an app and discovered they were 10min apart, then after only 2 or 3 more they were 5min apart and lasting over a minute. I think I googled the same question “how do you know you are in labour” about 4 times. It’s so funny to know that in the back of my mind, I knew I was in labour however the front of my mind was saying “I am going to the hospital at 6.30am for surgery, he isn’t actually coming yet”. At almost 3am I literally paced up and down the hallway about 10 times trying to decide if I wake Dave or called the midwife, or called my Mum (also a midwife). I didn’t want to wake anyone up at 3am and be a nuisance (omg wtf - but I know so many mums who have said the same thing!). I went to the toilet for something to do, noticed brown discharge and thought “hmm that might be that show they talk about”.. I decided on calling the midwife, knowing that my own wasn’t on call that weekend. I didn’t know it yet, but I was about to a conversation with the woman who would become the midwife of my dreams, Annie Kinloch (I have no issues telling you her name because she was absolutely incredible). Annie calmly suggested going to the hospital would be a good idea, considering contractions were 5min apart and that my labour with #2 baby had progressed quite quickly. I started to feel quite emotional and a wee bit worried however I kept telling myself “it’s fine, we will get to hospital and go to surgery and all will be ok”. I woke Dave up as gently as I could saying “Babe, I think I’m in labour” He shot up faster than I’ve ever seen and went into “let’s get moving mode” (that’s the pc version). We called his Mum to say we would drop the kids off, then about 5 minutes later, my waters broke which was a completely new experience for me. It never happened with the first 2 babies. I just felt like I was wetting myself and couldn’t control it. I called out to Dave where panic mode had definitely set in, then I called my Mum to inform her of the situation. I told her I felt like I needed to do a poo so I would go do that and hung up. She text me and said she thought we should call an ambulance as it sounded like baby was coming. I read the text, but kind of ignored it (sorry mama) as we had a plan and I felt like we would be faster than an ambulance (not giving thought to the fast that an ambulance would take us exactly where we needed to be). Once my waters broke, we called Dave’s mum back and asked her to come to our place as we figured waking our kids up, then dropping them off to her in the middle of the night wouldn’t be a quick getaway scenario.

So this entire time (which was only about another 30min) I was having contractions every 5min, stopping to breathe and lean on whatever was closest to me. In the car on our way, I had to balance myself up on my hands as sitting was ridiculously uncomfortable. 20min later we were arriving at the delivery suite and my head was completely calm, replaying Jai’s birth. The contractions were painful, but not unbearable and my mantra was “This will be over soon and we will have our baby”, meaning they would whisk us off to the theatre and pump me full of drugs.

As soon as we arrived I changed into a gown and was put on the monitor to see what stage of labour we were at. We met Annie (agreed she was lovely) and at this point I can’t remember who did what. So we discovered I was 4cm, fully effaced, the same as my labour with Jai. Instead of waiting for the surgeon to have his dinner this time though, we had to wait for twins to be born via cesarean in the theatre. My thoughts at this point “why is there only one theatre?!”. I was given something to try and slow down my contractions, but as soon as the next few came, Annie said “hmm that doesn’t seem to be working” and we carried on.

Contractions were getting super intense now. I had to stay on the monitor and it was becoming very difficult to find a comfortable position. In between contractions I was sweet as, but once they came, I needed my lower back rubbed and I was twisted around grabbing the pillow and doing my best to breathe. I was telling myself “it’s ok, it will be over soon” every time. Deep belly breaths, eyes closed and thinking about my baby. The hospital staff began my surgery prep and finally the orderly walked through the door, announcing the theatre was almost ready and we could go. I said “oh my gosh I love you” and he replied “I hope you’re talking to your cold face cloth!”.

The theatre staff were really lovely - asking me a tonne of prep questions as we went along, but waiting patiently while I had another and another and another contraction. I don’t know how far between they were by now, but there wasn’t much time for a conversation!

Dave had to wait outside while I was given the spinal, a catheter and the rest of the prep. I sat sideways on the bed with a pillow across my lap and was given instructions for how to sit while the anaesthetist did her thing. I had to tuck my chin and curl over, rounding my back as much as I could. As I did, someone said “wow, you’ve done this before” and I remember thinking “this is the last contraction’. I had been informed, as they have to about the risks of the anaesthetic and one of those risks was that it might not work. As in, she wouldn’t be able to get the needle into the right space. As I felt another contraction coming she told me it hadn’t gone it. So she would try again. I made it through that next contraction, telling myself “it’s ok, this is the last contraction”. It didn’t work a second time. They told me they would try again. I asked “what am I doing wrong, do I need to do something else”, the reply “No no no you’re doing everything perfectly, sometimes it’s just really difficult to get it in” (they went straight in with my previous 2 babies).

Annie had been with me this whole time, reassuring me, telling me I was doing a good job and just looking at me with so much care and support, I felt completely safe with her next to me, even though I had met her only a few hours ago. I looked up at her as I felt another contraction and said “wow, these are getting really, really intense now”. She looked concerned and asked if I could feel downward pressure. I couldn’t, it just really freaking hurt!I held still for the 3rd spinal attempt, but I felt in my heart that it wasn’t going to work. It didn’t. I asked “what happens now” and the reply was “We have the option of a general anaesthetic”. I said “There is no way I want to be asleep to have this baby” and I could feel some panic start to rise, where previously there had been calm and constant self talk that it would all be ok, just keep breathing. The very next contraction I felt so much pressure and yelled something like “woah I feel like he is coming”. I had been sitting on the bed this whole time, through these now awful contractions. I don’t remember clearly how things happened at this point, but someone suggested an examination to see how far I was. I asked if I could stand for this part and was devastated to learn that I had to lay down. On my back. Worst position ever if you’re having contractions in your back! I did as instructed and we discovered I was 9cm dilated and someone asked if I wanted to attempt a vaginal birth. I said “heck yes, am I allowed to get off the bed now?”. I was.

So now I was leaning over the bed, gripping the forearms of some lovely theatre staff member while Annie was behind me keeping an eye on things. I suddenly realised I was missing something and asked if Dave could come back in now - the reply was something like “oh my gosh yes! Where’s Dave? Get Dave!” and someone went to tell him something like “there has been a change of plan and Alicia is going to give birth naturally”. Dave burst back into the room straight to my side with the biggest smile and I don’t remember what he said but the general idea was “this is awesome, you’re amazing, you can do this”. He was pumped, haha.

So now I had Annie and Dave on either side of me and this unknown nurse in front, possibly with sore forearms now. She had to leave (maybe cos she needed to save her arms?), so Dave swapped places with her. Since I was still in theatre, the rest of the staff stayed and they were all behind me, fully cheering me on. It was the typical “you can do it, you’re so strong Alicia, you’re amazing, push now” and if I hadn’t been in so much pain and focused on what I was doing, I would have been cracking up! Of all the people in the room, Dave was the only male and it definitely felt awesome to be surrounded by women and so encouraged. In hindsight I am so grateful to all of those people because not one of them mentioned to me the risk of stroke. Annie repeatedly told me the baby was fine and I was fine and now I didn’t have any fear, I was just focused on each contraction and getting my baby out.

So I had no idea that during birth, with each contraction the baby descends, then ascends to have a wee rest before the next surge. It felt like his head was almost out, then it went so far back in again! I asked “where is he going? Why is he going back in?!” and I was reassured everything was as it should be, he was just having a rest before the next one. Turns out I am quite a vocal mother in labour (not a single obscenity though - proud of that) and channel a cow (so does my sister, we laugh about that!). Annie told me to focus all the energy that was coming out my mouth, downwards and then to really start pushing. So I have no idea how many pushes, but I got off the table at 6am and baby was born at 6.34am with me in a deep squat position and 1 foot on a stool. The ring of fire is a very real thing but the feeling of the baby’s head actually being born and then his shoulders was the most incredible relief. Annie bought him up to my chest and I stood there holding him saying “hi baby, hi baby” on repeat. They helped me to lay down back on the bed (keen as for that now) and covered us up while they massaged my tummy to deliver the placenta. Now that is another incredible feeling - the whoosh and the relief in that puku which has felt so tight and full for so long!

While Dave and I spent the next moments meeting and loving our baby, the midwives determined that I had some labial grazing and a 2nd degree tear which they could repair back up at delivery suite. Annie chatted about how great the birth was and how cool that I did it with no drugs. I was shocked “what do you mean no drugs? What was she putting in my back?” Annie reminded me that the anaesthetist couldn't get the needle in to administer the drugs and I find it hilarious to recall now at the time I had thought she was just sending drugs all over place, they just weren’t going to where they needed too. Duh - a woman in labour doesn’t always think rationally ok?! So honestly I think there was some kind of placebo effect that I thought it wasn’t as painful as it could have been because I’d had some drugs.



I got to keep our baby on my chest and he latched for some milk while we were still in the theatre. We got to bypass the recovery room, they wheeled me through and told the staff there to take my name off the surgery list because I’d already had the baby. We went up to the ward about the same time I was actually due to arrive at the hospital that morning. Baby got his top to toe check later and had some cuddles with his Dad while I got some stitches and then we got to rest and enjoy meeting our new baby boy who wouldn’t have a name until a few days later.

There is a bit more to our story from the first few days, but it’s 7.30am now and I’ve been writing for nearly 2 hours on the day that Mikaere is 6 months old. So I’ll come back to this another time! It’s been more therapeutic than I imagined writing this story and a wonderful feeling to be able to relive our wonderful experience. I have heard many, many birth stories and am very aware that so many births don’t go the way that mothers so dearly hope they will. It is not lost on me what an incredible experience I had and I am truly grateful. I am especially grateful to Annie, our midwife who was a stranger for all of 5 minutes, then became such a kind, encouraging and supportive person. I honestly think things may have turned out so differently, had I not had someone who was clearly so experienced and confident in her care. I am even grateful for the anaesthetist because if the spinals had worked, I wouldn’t have had that incredible experience.

If you got this far, thanks for reading my novel!

xx


Exercise Is Not A Punishment For What You Ate

Have you seen the memes and images showing you how many calories you need to burn, or how many burpees you need to do to work off your chocolate cookies or ice cream? Have you ever felt like you need to do a workout, or go for a walk / run because of something you ate?

This is a really common form of punishing yourself for what you ate. It’s one of the quickest ways to start resenting exercise and a sure fire way to get stuck in a cycle of eating something, then feeling guilty for eating it if you then DON’T get your butt moving afterwards.

The problem with this scenario is that it’s not a great way to form a positive relationship with food OR exercise. Both of these things are a part of life that are necessary not only for survival and good health, but for true ENJOYMENT of life. I’ve been through a period of having an awful relationship with both and I can tell your first hand it’s not an effective way to create sustainable weight loss (if that’s even a goal), happiness or a life that you love.

 
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Stress can have an incredibly detrimental effect on our bodies; chronic stress can lead to a variety of disorders related to poor digestion, anxiety, depression, weight gain and so much more. Punishing yourself with exercise and feeling guilty about what you’re eating is going to cause stress to your body - possibly more of a negative effect than if you just ate and enjoyed the food then moved on with your day. If you continue this cycle of guilt and punishment over a period of time, your efforts to eat well and exercise will backfire sooner or later.

So, when you choose to eat something, whether it feels like a treat to you or not, please celebrate and make the most of it guilt free, then move on.The best way to send yourself into a downward spiral is to be upset with yourself for 'caving in'. It is so much easier to stay on track with your goals and healthy eating (in my opinion), if you decide what you're going to have, enjoy it and then get on with your day. 

When it comes to exercise, I think it’s so important to examine your mindset around it and choose to do it because it makes you feel good, not because you are desperately trying to torch some fat after something you ate!

 
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Just like one day of eating healthy isn't miraculously going to change your health, one day of including some treats isn't seriously going to destroy your consistent healthy habits, unless you allow it to.

50% of women will experience prolapse in their lifetime

At least 50% of women worldwide will be affected by pelvic organ prolapse (POP) at some point in their life. Media and advertising tells us it’s a normal part of life once you’ve had children, or as you age. We are told that light bladder leakage is normal - use these pads for the rest of your life and you’ll be away laughing… even though you wee when you laugh, or cough, or sneeze, or exercise.

As a pre and post natal fitness specialist, I can tell you that whilst POP and light bladder leakage are both very common, these issues are NOT normal and you definitely don’t need to accept them as a part of your post baby life. There is plenty that can be done to both prevent further damage and heal your pelvic floor muscles so that you can live your life without worry of randomly escaping wees, farts or faeces, in some cases.

 
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Pelvic Organ Prolapse or “POP” is what happens when the pelvic floor muscles become ineffective at holding pelvic organs in place. A prolapse occurs when there is drooping of any of the pelvic floor organs (bladder, urethra, uterus, vagina, small bowel, or rectum). In simpler terms, one or more of the organs makes it’s way down into the vaginal canal.

How Do You Know If You Have Pelvic Organ Prolapse?
- A heaviness or dragging feeling in your pelvic floor
- You may be able to see or feel a bulge or extra tissue in the vaginal area
- Tampons or menstrual cups don’t stay in place or are uncomfortable
- Incontinence and leaking of urine, flatulence, or faeces
- Constant urge to urinate
- Pain in lower back
- Pain during or after sex
- There may be no symptoms, or they could develop over time

How is it diagnosed and treated?
At Feel Good Fitness, we have a great relationship with a Women’s Health Physiotherapist
Nichole Cobham. Nichole can assess, diagnose and in many cases support you to manage and repair a POP. She may prescribe therapy to help with correcting pelvic floor dysfunction, healing Diastasis Recti (abdominal separation) , posture and exercises to help strengthen the pelvic floor and core, or relax overactive muscles.

In some cases, other medical or surgical treatments may be required.

The main points I want to make are:
If you have any symptoms, or just aren’t sure that your pelvic floor is functioning as it should be, please seek the help that is out there. Pelvic floor issues are not something that you need to put up with and the sooner you get onto it, the greater your chance of healing really well becomes.

I encourage anyone who has given birth (vaginal or c-section) to get an assessment to ensure you are doing your pelvic floor exercises correctly, as it is possible to do more harm that good if your technique isn’t on point. A Women’s Health Physio has ways and means of assessing pelvic floor far more effectively than your trainer asking you ‘how it’s feeling’. Postnatal Fitness trainers call them ‘our eyes on the inside’.

Finally, please don’t feel embarrassed or ashamed to reach out. Pelvic floor issues affect far more women than you probably know and it’s certainly not talked about as much as it could be! A message or conversation with me will always be treated as completely confidential and I can certainly point you in the right direction.

For more detailed information, you can visit the Continence NZ Website .

Change The Conversation

"I’m stressed, busy, don’t have time to work out, it’s too expensive and time consuming to eat healthy, my house is always a mess, I’ll never be skinny, I’ve got a mummy tummy now, I can’t stop eating chocolate, I’ll never be a runner"...
Can you relate to any of this? 

What are the things you are telling yourself about yourself?  Can you see how those things, if they are on repeat in your head constantly, they ARE going to be true and there isn’t much you can do to change them if that’s how your programmed to think?


 
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The amazing news is, you can change those thoughts and thinking patterns. By tuning in to what you’re thinking, you can start telling yourself the things you really want and need to hear instead. Of course it takes time, but let’s commit to giving it a go and see what happens.

Here is an example: I am busy. There is always more than could be done, more that I want to be doing. I find when I focus on that, I get less done. I get overwhelmed and anxious and tend to just scroll on my phone instead of being productive. I still fall into that annoying phone habit, because it takes conscious effort to NOT do that. But the productive, efficient times are happening far more often, as I practise tuning in and really listening to, then talking to myself. Instead of “gaah I’m so busy I’ll never get everything done!”, one of my mantras has become “everything that needs to, will get done”. I repeat this to myself daily, I write it down and I am drumming it into my subconscious. It works. I stop running in circles and I focus on what needs to be done. I am always asking myself, “what is the most important thing right now?”. That’s why you’ll almost never find my couch free of a pile of washing. Cleaning and drying washing is important, but the folding and putting away – not so much.. in my head anyway. We all have different priorities and things we focus on, because we all hold different values. Of course I’d love to have an immaculate house, but (unfortunately for Dave), other things take priority for me, like exercise and home cooked meals and work.

What about you? What is on repeat in your head? It might surprise you when you really make an effort to listen to the thoughts. It can be quite confronting to learn that certain aspects of your life might be the way they are because of what you keep telling yourself..

In moments of overwhelm, uncertainty self-doubt, or a habit you just can’t seem to break, try to change the conversation you are having with yourself and notice how your actions start to change.