Top Tips on keeping Fit and Getting in Shape Post-Baby

Spring is in the air. A time for a change and a great time to start getting our bodies moving!

What makes things harder is when you’re trying to get back into shape after the birth of your baby! All women, no matter what age, shape or fitness, experience incredible physical change during pregnancy. It definitely does takes some time to return to your pre-pregnant fitness level and shape.

Luckily we’ve Diana from BodybeWell to provide you with some top tips on keeping fit and getting in shape for you mamas out there.

Bodybewell

 

  1. If exercise was a part of your life prior to baby and you have been given the all clear by your practitioner then the general rule thumb is 6 weeks post baby for a normal vaginal birth.
  2. We recommend a gentle return to exercise with the focus being on pelvic floor and gentle body conditioning. So think fit ball squats and lying hip raises.
  3. Going for daily walks clear the mind and is a fantastic way to fit cardio into your day.
  4. Start slow going for 15 minute walks. If there is no pain or discomfort then increase the time by 5 minutes.
  5. Exercise with a friend. This could be going for walks together or doing a mini circuit in the park for 15-20 minutes. This creates wonderful interactions with other mums and a lovely endorphin release.
  6. If you budget allows for it hire a personal trainer who can write you a tailored program and then have them review it for you after 6-8 weeks. This is a great way to create accountability and have an experienced person create a specific fitness program to suit you needs and fitness goals.
  7. Above all else be kind to yourself! There is no rush or right time. Finding the time can be challenging enough so we are firm believers in setting small achievable goals. Energy levels can be low with lack of sleep,breastfeeding,tending to household needs plus for some getting ready to enter the work force.

If you are in need of further fitness post baby advice you can contact us at hello@bodybewell.com.au

Surprising Health Benefits of Cucumber Water

Cucumber WaterThis summer has delivered many scorcher days across Australia, making so important to stay well hydrated. Make plain water taste better by adding some fresh fruits/veggies, so you’re likely to drink more H2O.

We highly recommend simply adding cucumber & mint. This is not only adds super refreshing flavour, cucumbers are chock full of nutrients like vitamin C, vitamin A, iron, calcium, vitamin K and potassium. That means you could be reaping benefits like great skin just by adding some slices to your water. If it sounds easy, that’s because it is.

So what’s so great about cucumber water? Here are 4 surprising healthy benefits of cucumber water:

  1. Weight Loss benefits :

 Cucumbers act as a natural diuretic helping you get rid of that excess water and bloating. Not only that, but cucumber water makes plain water taste better, so you’re likely to drink more H2O. Water is an important factor in preventing constipation, which can cause swelling in the abdomen and add on a few extra pounds. Also, sufficient water intake helps your body’s natural detoxificationprocesses, which makes it function more efficiently, thereby facilitating weight loss.

 

2. Detoxing Properties

Use cucumber water during a detox program. It contains antioxidants that will help battle free radicals, and helps the body flush out built-up toxins thanks to its hydrating effect. Detoxing the body doesn’t have to be a drastic 1 time event, you can cultivate healthy every day habits to help your body stay clean with daily attention to the foods that you’re taking in, as well as avoiding foods that are known as being toxic to the body. This sort of regular maintenance keeps you feeling great all year long.

3. Healthy Skin: 

To give your skin even more cucumber benefits, you can wash your face with cucumber water. It refreshes the skin, closes pores and helps prevent oiliness. If you’re feeling ambitious, you can make your own cucumber cleanser with this recipe from The Times of India .The silica and antioxidants help your skin stay clear and supple. Wash your face with cucumber water in addition to your usual acne routine to reduce redness.

4. Strong Muscles

The same silica in cucumbers that helps the skin, also helps your muscle tissues healthy. It’s a great choice if you’ve added a strength training regimen such as barre or pilates workouts to your lifestyle, or if you want to make sure that your muscles have all of the nutrients needed to function at their best. A daily glass of cucumber water makes a great contribution to the overall health of your muscles, and your body in general.

 

 

A Home Sanctuary in 3 Easy (Budget Friendly) Ways

It’s easy to get caught up in the busy-ness of life. You may be constantly pulled in different directions whether as a super mum, corporate/business high-flyer. After a long day, our home is a place where we want to feel supported, at peace, inspired and free to be ourselves. In a nutshell, our homes should be sanctuaries for our bodies, minds, and spirits. It should be restorative and far from the stress-filled world of work, deadlines, and traffic jams.

But if your house isn’t the sanctuary you need it to be, here are 3 tips to help you create that calming atmosphere, without breaking your bank:

  1. Create a special “me” corner

Corner290290The need for privacy is universal, and an effective sanctuary is a retreat from outside intrusions. So corners, nooks, alcoves and even a whole room (if space permits) are among the most welcoming, natural sanctuary spaces.

Once you’ve picked your “Me” spot, there should be an element of familiarity to your sanctuary, so decorate yours with the things you really love. Keep it simple though as clutter will only distract you from getting into the “calm” zone. I’m personally loving the idea in the above photo. I can imagine myself reading, napping and sipping tea in that corner all day.

If you’re thinking, “I’m a mum, I don’t have me time, much less a me spot”. Go to bed 15 minutes earlier (instead of watching TV) and spend some time in your me spot and do whatever relaxes you.

2. Go with the flow

MJ-99-56-water-4Nothing brings calm to your home instantly than the gentle sound of flowing water. Place this near your me-spot and let the flowing water bring stress relief and relaxation.

You can also make a fountain yourself with a small water pump (often found in aquarium stores and pond suppliers, for less than $10), rocks from your garden, and a bowl. Some of the best fountains are the ones that are homemade. Learn how to make your own water feature in our last post.

 

3. Scent is key

Scent is Key! Studies show that 75% of emotions are triggered by smell which is linked to pleasure, well-being, emotion and memory. I find this fascinating and quite true. Here’s my go to “happy calm” essential oil blend which I use in our aroma-diffuser: 4 drops Lavender + 2 drops Cedarwood + 2 drops Orange. For more essential oil blend recipes, Easy Aromatherapy is a great resource.

On this note, make sure the indoor air in your home is free from toxic pollutants released from chemical cleaners. The simple solution to this is to switch to 100% natural cleaners such as Resparkle.

There’s no better time than to take the opportunity of this brand new year to re-establish your home as a wellness sanctuary. We’d love to see photos of your home sanctuary! Share it on Facebook or Instagram and hashtag #livehealthychoosebetter

 

 

Top tips to get the family moving

by Diana Tencic

It’s not uncommon to read headlines ” our kids are getting fatter and are inactive” Yes a recent survey by the national heart foundation found that a massive 85% of children are inactive.

Our environments and lifestyles are becoming less accommodating to leading active lives. We are over scheduled working harder than ever before.

So where do we start ?

At Body be Well we try and keep it simple.

1) Lead by example.

When you are active your children are likely to follow.

 2) Think of exercise as being active.

IMG_1964Exercise is not all about high interval training or sprints. Active spontaneous play is just as important as structured . We utilise our park . From playing on the equipment ourselves ️(yes grown ups) to playing old fashioned childhood games such as follow the leader , what’s the time mr wolf and plain old chasey. We balance on the boundaries of play equipment-great proprioceptive   work – or having jumping competitions – ploy metric work ! You will be pleasantly surprised by how much joy adult participation can bring.

 3) Switch off devices

Our children do not own iPads we allow very limited screen time about one hour on weekends. This is how we roll. We do however turn our radio on and let loose !

 4) Encourage your children.

FamFitthumbnailWe encourage you to give activities a go . We are so controlled by playground rules in most schools and as a result some of our children are losing their ability to be creative in the playground. Remember climbing a tree? Playing tennis against a wall ? Encourage and participate in general exploration . Take walks to lush playgrounds or just explore your streetscape .

Praise endeavours. we don’t need to give eve child a ribbon However acknowledgement for there efforts can create positive fitness change !

Above all else give it a go .

Stay well

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Diana-Tencic-Body-Be-WellDIANA TENCIC is a Food and Fitness Coach and founder of Body be Well.

Over 16 years experience in health and fitness have taught Diana the essential role of food in the health and fitness balance. Food coaching has allowed her to combine her passions for food, fitness, teaching and helping people realise goals they may never have imagined for themselves.

 

3 Healthy Post-Workout Smoothie Recipes

After a good work-out when you just can’t be bothered to cook up a elaborate meal, smoothies are the perfect option for a instant nutrient pack meal.

Make-Ahead-Frozen-Fruit-Smoothies

The best part about being on the smoothie wagon is that you can prep 1 week’s worth of smoothies in under 1 hour! Simply cut up the fruits & veg, pop them into jars and freeze. When you’re ready to enjoy, just add liquid (no need to defrost) & blend.

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3 Healthy Post-Workout Smoothie Recipes

health_profileKim Ong, founder of power blender – Spectablend shares 3 Sweet Smoothie Recipes that would make for a easy post workout meal. These recipes provide a powerful boost of vitamins, minerals, antioxidant without bogging down your digestive system.

 

Reward yourself after a hard workout with some sweet yet healthy recipes.

Consume protein within an hour after exercise to fuel muscle growth. It’s called protein timing, and the idea behind it is this: Resistance training increases amino acid delivery to muscles as well as absorption. Therefore, the sooner you consume protein post-exercise, the bigger the stimulation in muscle protein synthesis. 

Recipe #1: Power Green Smoothie

Green SmoothieIngredients

  • Frozen banana
  • Fresh spinach
  • Fresh mint
  • Sunflower seeds
  • Linseeds
  • Cinnamon
  • Coconut water
  • 1 scoop of vanilla protein

 

Method

  1. Blend all ingredients in your blender until smooth, serve and enjoy.

Recipe #2: Banana-Choc Smoothie

Ingredients

  • 1 cup of organic pure coconut water
  • ½ cup of organic coconut milk
  • 1 handful of spinach
  • 1 scoop of protein powder
  • 1 tbsp raw cacao powder
  • 1 tbsp of acai powder
  • 1 tbsp chia seeds
  • 1 frozen ripe banana

Method

  1. Blend all ingredients in your blender until smooth, serve and enjoy.

Recipe #3: Raw Chocolate Berry Cream Pie

Spectablend Raw Chocolate Cream Pie

Ok, Recipe 3 is technically not a smoothie but who can resist the sound of Raw Chocolate Berry Cream Pie! It follows the same easy prep-ahead and pop everything into a blender method.

Ingredients

  • 1 cup of frozen berries
  • 2 bananas
  • 3/4 cup salted cashews
  • 5 tablespoons raw cacao powder
  • 1 scoop of chocolate protein powder
  • 1/4 cup maple syrup or honey
  • 1/4 cup orange juice
  • 2 tbsp coconut oil
  • 1/8 teaspoon sea salt (if cashew nuts are not salted)
  • Dessicated coconut
  • Frozen raspberries

 Method

  1. Add all ingredients into your blender. Blend until creamy and smooth.
  2. Pour mixture into a pie pan. Smooth out with the back of a spoon.
  3. Cover and place in freezer. Freeze overnight to firm up so that it can be sliced perfectly.
  4. This raw chocolate cream pie recipe should always be kept in the freezer as it will get soggy if in the fridge.
  5. When you serve, top with dessicated coconut and raspberries.

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