Food Is Not The Enemy

Our relationship with food is primal and complex.
We need to eat to live, but modern convenience combined with sedentary jobs means we often eat more than we need or food which does not nourish us.

As children, our mothers and others often "loved" us with food, or we learned ways to satisfy emotional needs with food and if those habits continued into adulthood, we find ourselves eating not for hunger, but for other reasons.

If you have been 'dieting' for many years, you may be surprised at how quickly you regain weight after the 'diet' has ended and how you manage to gain a little more each time.

You have effectively been teaching your metabolism to become more efficient at fat storage.

For long-term, sustainable fat-loss that you can maintain once you reach a healthy weight range is most effective when you examine your relationship with food and make some changes about the way you think of food in your life and in your body.

Non-Hungry eating plays a big part in weight gain and as the name suggests, happens for reasons other than hunger, boredom, anxiety, sadness, tiredness, for example.

Working with a food diary, initially without making any changes to what you usually eat, gives you a more accurate map of what you're currently doing.
Don't judge, just record.

Imagine using a map of Sydney to navigate your way around Melbourne - impossible!
A food diary helps you to get an accurate picture of where you're at, and better equips you with the right map to get to where you want to be.

Eat mindfully, slowly, focusing completely on each mouthful of whatever you are eating, without distraction. Put your fork down between each bite & really take your time, checking in with your body to see whether you are still hungry.

Eating until satisfied is not the same as eating to fullness and it takes time to become fully aware of the difference.
You may be used to the following kind of thoughts:

• food is a temptation
• food means being out of control
• food means gaining weight
• food means wanting things I can't have
• food gives me comfort
• food makes me guilty
• food is the enemy.

Well stop right there!

Shifting your thinking around food will shift your experience of food.

Try these thoughts for a week and notice the difference you experience:

• food means energy
• food means strength
• food means having enough vitality to work
• food means not getting tired before the end
• food means brainpower
• I am doing my best to eat slowly and enjoy will all my senses.
• I can have it if I want it, but do I really feel like it?

For a more detailed consultation on mindful eating, contact MET Fitness.

Chicken Stir Fry 2.0

I posted a similar recipe years ago but stir fry is still a solid player in my meal rotation.

I'm one of those weirdo's who has pretty much the same thing every Monday, Wednesday, Thursday, etc.

Tuesday's are always different because I go out to dinner with dear friends & we take turns in choosing the restaurant. Eating out is less healthy than cooking at home but my Tuesday Crew & I have been friends for so long & they helped me out at the lowest point of my life, that the health-giving benefits of these meals is not measured in calories, sugar or fat - but in Love.

Never underestimate the health benefits of dining with treasured friends.

I digress.

I'm always banging on about easy, healthy, home cooked meals that don't take a lot of time to prepare.

If it takes longer than 20 minutes from pulling the ingredients from the fridge, to dinner on the table, I'm unlikely to get excited about that.

I'm a busy working mum, running my own business, so call it what you will, laziness*, Life-hacks, whatever - I call it Efficiency.

Before we start, here's a Top Tip:
- buy your chicken (or red meat) stir fry in bulk.
I generally get enough to make a week's worth of meals by checking the weight on the packet (200g/pp, half that for kids)

- take 15 minutes at home to portion it up, cut/slice to requirements & add whatever sauce or flavour you enjoy to the zip-lock back with a dash of olive oil & salt.
I like adding soy, oyster sauce, teriyaki sauce, hoi sin, chilli or sriacha

- freeze & defrost in fridge the night before, so dinner is good to go.

Preparation is key:
Having the veggies in the fridge means you don't even have to think about what to make, you use what's there & chopping veggies into similar sized pieces means everything cooks together.

Use these nutritional gems and/or add your own preferences.

* broccoli
* onion
* carrot
* green beans
* frozen peas
* capsicum
* cauliflower
* bok choy
* corn (cut off the cob)
* snow peas
* cabbage (thinly sliced)
* zucchini
* any vegetables you enjoy

Here's my easy-peasy stir-fry-not-greasy 6 Veggie Dinner in under 20 Minutes...

Cook the meat for about 5 minutes or until browned.
Remove from the pan.

Add the veggies & cook until almost soft.
Add the meat back in & mix well for another 5 minutes.

Serve this as is or with a small portion of rice or noodles.

Enjoy with family & friends.


*May I say, I don't actually know any lazy women.
I know women who work hard, are exhausted, raise amazing families, do what they need to do to make that work & may not always have time to bake or make fancy meals.
Me too, Honey. This is why I share what I do with you. 

Caring for Our Bodies Through The Decades

For most people, caring for our body may not seem like a priority in our 20’s.
We’re young, vibrant & bullet-proof, right? We bounce right back from a big night out, no aches and pains, and we look at your parents (and anyone over 40) as The Old Folks.

In our 30’s, life can take a more serious turn.
With a focus on career, family & the future, we are all systems go. If we’ve been fit & active up to this point, that activity can tend to fall away as other priorities come to the fore.

If fitness was never really our thing, those aches & pains I mentioned become a little too frequent, mostly due to an inactive lifestyle.

In our 40’s, is often the time we take stock of how far we’ve come & look ahead to our future (remember those Old Folks? Yep. Now that’s you).

This is often the time when we start to take our health more seriously, especially if we or loved ones have gone through serious injury or illness.

In our 50’s and beyond, we come to realise that moving well & pain-free, means we’re on a better road for the decades ahead. Being active means living independently for longer & reducing risks and complications of chronic conditions like heart disease, type 2 diabetes and arthritis.

This is where MET Fitness can help.

We understand the time pressures & realities of life, work & family, which is why our classes are designed to give you maximum bang for buck in terms of time, money & fitness.

We work with people of all levels of fitness and mobility; our clients have included people with knee replacements in both knees and other conditions that mean we adapt.

There is always a way to be fitter, stronger, healthier & happier.

Being fit FEELS GOOD, it’s not about what you look like.

Being fitter & healthier reduces your risk of 35 chronic diseases, including 4 types of cancer.

Being fit gives you more energy to live a great life.

Healthy is an outfit that looks different on everybody – fitness is the foundation.

You CAN Do More Than You Think

Think back to before you started training; could you possibly have imagined....

That you would maintain a fitness program?

That you would enjoy healthy food choices?

That you don't need to "eat your feelings"?

That you would ENJOY EXERCISE?

Well it's happening for you now.

You are working harder, getting fitter & stronger.

Your results are tangible in the way you feel, the way you move through your life, and for who have body-fat reduction as a goal, the way the measurements are coming down.

Henry Ford as right when he said "whether you think you can or you think you can't, you're right".

YOU do the work, YOU show up, YOU feel the results.

Good work guys! :)

Reading Nutritional Panels

Have you ever wondered about the information on nutritional panels; why is protein important? should I cut out carbs? which fat is 'the good fat'? and what does it all mean?

Start by looking at the 'energy' numbers, in the 'per 100grams' column; this column is most useful for comparing products, as the 'per serve' measure varies across different brands and food types.

If you're looking to lose a serious amount of weight, say more than 10kg - 15kg, then the energy value of the food you eat becomes significant.

You should be looking to consume between 400 - 600 calories per meal, (x 3 meals = 1200 - 1800 calories per day) depending on your body type & weight loss goals.

The make-up of these calories is also important: protein builds muscle cells and keeps you feeling full for longer, so try to include it in every meal, but watch out for foods that are high in protein which also happen to be high in fat. (eg. nuts)

When looking at the fat content of foods, check the 'total' fat per 100g and aim for under 10g/100g; remember 10g of fat per 100g = 10% fat!

This is further broken down into 'saturated', 'trans' fats which are both REALLY bad for you, so avoid anything with the word 'hydrogenated' in the ingredients.

Carbohydrates are necessary for your body to function and they have gotten a really bad reputation over the last decade; for some, rightly so, (have you ever noticed that white bead makes you want to eat more... white bread?!?!), however, not all carbs are created equal.

The body converts carbs into glucose, the form of sugar it can best use, but it does this with simple carbs far more quickly, giving you a blood sugar spike (not good for your pancreas) and if this energy is not used up, it is easily converted and stored as fat.

Here's a good explanation of simple vs complex carbohydrates & why eating whole food matters.

Heavily processed foods have most of the nutrients and fibre removed & sometimes artificially added back. This is called fortification and often happens with breakfast cereals.

With global ill-health rising across the developed world, in no small part due to diet & lifestyle, this article was hardly a surprise.

It is a good wake-up call to start reading nutritional labels; specifically, you should check the total energy, protein to carbohydrate ratio, sugar and salt levels.

Always use the per 100 grams/100 mls column to compare across products and serving sizes.

The good news is, fresh fruits & vegetables don't come with nutritional labels.

A good rule of thumb is to mainly shop the fresh food sections, take a list with you, avoid the chips/lollies/soft-drink aisles completely (if it's not in the pantry, you won't eat it later) and get creative with your meals.

So start reading those labels, making wiser choices and enjoying the food you eat from the inside out. Happy training!

Eat A Rainbow

 

Colour your world with a plateful of disease-fighting foods by discovering a full spectrum of good-for-you hues.

Apples aren't red by accident. And they're not made that way just to look pretty, either. In nature, beauty always has a reason, and coloured foods can encourage us to eat them (and spread their seeds).

Plant-eating animals can use colour to identify edible materials, and the intensity of the colour signifies ripeness. But scientists have also found that those pigments are created by a group of highly beneficial anti-oxidants called carotenoids, which mop up harmful free radicals in the body. Red and yellow hues signifying the presence of carotenoids are nature's advertisement for immune-boosting, cancer-fighting properties.

The Dieticians' Association of Australia (DAA) recommends five servings of vegetables and two of fruit each day, while the Australian Department of Health's Guide To Healthy Eating advises that 40 per cent of your daily diet should consist of fruit and vegetables.

You also need variety, including each of these colour groups daily: red, orange, green, yellow, blue/purple and white. Mix as many hues as possible with every meal. The deeper the colour, the higher the nutrient value. "The most crucial colours of all are green and orange," says Katherine Warth, dietician and spokeswoman for DAA. "Never go without either ... and try a new food each week to boost variety even more."

RED
Signal for: Lycopene
Find it in: Tomatoes, persimmon, watermelon, pink grapefruit

This carotenoid is a fierce cancer-fighter and can also help prevent heart disease by inhibiting the formation of harmful LDL cholesterol. The deeper the red or pink colour, the higher the lycopene content. Says Warth, "Studies have shown that a high intake of tomatoes, which are rich in lycopene, can reduce the risk of prostate cancer quite significantly."

Lycopene can also protect against cancers of the digestive tract, stomach and lungs. It's a fat-soluble substance, and is more readily available from cooked tomato products and juices than raw ones. "It's better to cook your tomatoes with a little olive oil, or at least mix them into a salad with some oil on it so that your body can best absorb the lycopene," says Warth.

ORANGE
Signal for: Beta-carotene
Find it in: Oranges, carrots, mangoes, pumpkin, sweet potato, apricots, squash, rockmelon, pawpaw

Beta-carotene is a major anti-oxidant which lowers cholesterol and converts it to vitamin A, an immune booster that helps fight off colds, flu, cystitis and skin problems. "A study of smokers showed that those who ate more beta-carotene had a lower incidence of lung cancer," says Warth. She adds that this was true only when the beta-carotene was acquired from food, not a supplement.

Vegetables containing beta-carotene benefit from being cooked lightly to release maximum amounts. Like lycopene, it's fat soluble, so using a little oil will help your body absorb it. These orange fruits and vegies are also high in that other great immune-booster, vitamin C.

GREEN
Signal for: Isothiocyanates, folic acid
Find them in: Cruciferous vegetables (the cabbage family), spinach, bok choy, kale, peas, artichokes, asparagus

Sulphur-based sinigrin, a substance unique to the cabbage family (which includes brussels sprouts, broccoli, cabbage, cauliflower), converts into anti-oxidant isothiocyanates, which cause pre-cancerous cells to destroy themselves.

Isothiocyanates give broccoli and brussels sprouts their distinctive smell, but the more pungent and strongly flavoured they are, the better, says Warth. Also present is folic acid, which is in its highest quantity in chlorophyll-rich dark-green leafy vegetables.

Folate works to prevent birth defects, such as spina bifida, and is a dietary essential for women who are (or are trying to become) pregnant.

YELLOW
Signal for: Lutein, zeaxanthin
Find them in: Yellow corn, bananas, yellow capsicum, honeydew melon

These two carotenoids work together to help maintain sharp, healthy eyesight. They are used in the area of the retina called the macula, which is the centre for sharp, focused vision. They protect the eyes from long-term light damage. We need to eat about 5mg of lutein and 1mg of zeaxanthin every day for adequate eyesight protection, so it's vital to include a large splash of yellow.

Bananas are worth a special mention for their high potassium content. They can help decrease the risk of stroke, lower blood pressure, relieve heartburn, prevent stomach ulcers and even aid in abating diarrhoea.

PURPLE/BLUE
Signal for: Anthocyanins
Find them in: Blueberries, dark cherries, prunes, blackcurrants, cranberries, red wine, red apples, black grape juice, blackberries, strawberries, beetroot, figs

The blueberry is a tiny hero. It contains more anti-oxidants than any other fruit or vegetable. Anthocyanins have remarkable anti-bacterial powers, useful for tackling E coli, urinary tract infections and gastrointestinal upsets. They're also anti-inflammatory, which is why blackcurrant syrups are used in cold and throat medicine.

The anti-oxidants in purple or blue fruits help prevent nerve cells in the brain from deteriorating, and possibly help guard against the effects of ageing in general. Anthocyanins may also have a beneficial effect on heart disease by inhibiting blood clots.

WHITE
Signal for: Flavonoids, allicin
Find them in: Onions, garlic, celery, leeks, pears, shallots, white wine, endive, chives

Allicin has been shown to inhibit abnormal cell growth, and flavonoids are important anti-oxidants. The sulphur compounds in these types of produce can help raise levels of beneficial HDL cholesterol and lower dangerous levels of blood fats called triglycerides, as well as easing the inflammatory response of asthma and breaking up catarrh secretions caused by colds and flu.

Pears stand out because, although they have white flesh, they are covered by green skin. Just beneath the skin lies a soluble fibre called pectin, says Anne Egan, dietician and co-author of Meals That Heal (Rodale Press, $55). Pectin can help prevent haemorrhoids, lower cholesterol and reduce the risk of colon cancer.

Motivation In Two Forms

You've heard me say many times that motivation is a myth, that nobody is motivated all the time and that we just have to make the decision to make the change that makes the difference.

Well, that is true... to an extent.

We've all felt that exhilarating burst of energy that motivates and inspires us into action.

Whether it's making a call we know we need to get over & done with, or the call we've been looking forward to.

We're either scared or excited, and those two feelings share a lot in common, physiologically. Our interpretation is key. 

Sometimes it's just a matter of reframing to use our energy states to achieve the results we want.

Which brings me to how motivation works, in its two forms - Away From and Towards.

We are either motivated to move away from a troubling or painful situation or towards a sought-after or rewarding situation. They both serve a purpose and have their benefits.
Once you get clear on your "why", you can nail your "what".

Weight loss is one I hear a lot from clients; they were significantly overweight and they took steps to lose weight but as they got closer to their goal, they just didn't seem to have the motivation they started with.

Other clients started with a heath & fitness, rather than a weight loss, goal and they seemed to power on through from one goal to the next.

This is how Away From and Towards motivation works: when you're moving AWAY from pain & whatever it is you DON'T want, the further you get from it, the more comfortable you feel.

Almost like you're feet are far enough from the fire that you can relax, you don't have to do the work any more.

Away From motivation is a great way to START whatever changes you're looking to make.

You are really clear about what you don't want, but it's ultimately a negative motivation and lasting change takes more than that.

Towards motivation is the goal you have in your mind, your heart & your soul.

It drives you onwards even when you've made good progress because it's a shining, positive motivator even on days when you don't feel like it.
It literally pulls you towards your goal!

You may start out wanting to change your current health situation but what will keep you going once you've made those changes, is the thought of feeling even better, moving well when you're older & avoiding some of the common pitfalls of aging, like falls & immobility.

The other major benefit of Towards motivation is that it encourages you rather than criticises you, it brings you along rather than punishes you, it helps you rather than hurts you.

It really is the only way to maintain a kind, self-caring & consistent approach to your goals.

Being kind to yourself is about doing the good stuff, even when you don't feel like it.

Because you are so very worth it.

Working it out

Talking with a dear friend the other day, we got on to the topic of work & how she's unhappy in her current role. She's not sure what else she would want to do and we explored some possibilities.

It got me thinking about the fairly modern expectation that we should all be excited, inspired & fulfilled to go to work each day and if that's not the case, maybe there's a problem.

Some people's work involves doing things they are very good at and get paid well for.
By viewing this situation as a chance to use & develop skills and to allow them to have the means to enjoy the other aspects of their lives (holidays, dinners out, Nice Things), they don't 'suffer through' each day.

I'm very fortunate to do a job I love and be able to live a good life doing it. I get to help people live healthier, more energetic lives and can pay my rent & bills doing so.

But there's also the back end of work - the paperwork, marketing, shameless self promotion (even when I'm not feeling it) and other admin that is not fun but is so very necessary.

Work is called work for a reason. It takes effort.
Even when we don't 'feel like it'.

Motivation is a myth. Nobody is motivated all the time but we do what is necessary to create the conditions we would like in our lives.

I bet you're not motivated to brush your teeth each morning but (I hope) you do it, because you want to avoid the consequences of failing to do it.

Workouts are the same, they never get easier, you just get stronger.
And then I take you to the next level (you're welcome) or I'm not doing my job.

Growth doesn't come from the shiny, happy, easy stuff.
Growth comes from pain & discomfort.

Sometimes it's necessary to get a little uncomfortable to make changes that are beneficial and necessary.

You don't have to spend a lot of time taking care of your health, you just have to do the little things that make a big difference over time.

And I'm here to help.

Being Kind to Ourselves

I use this phrase a lot when I work with people who want to make long-term, sustainable changes in their life, the kind of changes that will dramatically alter their health and their future.

They often interpret this to mean they don’t have to live up to their health commitments, that they can go off-track and sabotage their food & exercise prescription simply because they “ didn't feel like it” or were “having a bad day”.

This is entirely opposite of what I mean.

Being kind to yourself, really taking good care of yourself, starts with a decision that is not negotiable and a willingness to be realistic about what is good for you.

Imagine: you've had a really stressful day at work, your boss is cranky at you, co-workers are being more difficult than usual and you have a splitting headache on the way home from work. 

Dinner consisting entirely of chocolate and cheese, possibly wine, and staying up late to zone out in front of the television may seem like an easy option. “ I've had an awful day,” you tell yourself, “I deserve some pleasure, I can’t be bothered doing anything else.”

So you eat some non-nutritional food and flake out on the couch. Your headache feels worse, you feel sluggish and tired but instead of going to bed, you stay up too late watching television, exacerbating your tiredness.

Imagine that this is your child, or your best friend.

Would you deliberately ignore their needs, or make excuses for why you wouldn't help them feel as good as possible, especially under difficult circumstances?

I bet you wouldn't.

Imagine: you've had a really stressful day at work, your boss is cranky at you, co-workers are being more difficult than usual and you have a splitting headache on the way home from work.

“ I've had an awful day,” you tell yourself, “so I’m going to make sure I drink plenty of water when I get home. I’ll make myself a quick vegetable omelette and I’ll make sure I get an early night.”

The first scenario may seem like the easiest option, and by certain criteria it may be, but since when has easy meant better. 

The second option means you actually change your situation for the better. 

You contribute to your health rather than detracting from it. 

You actually meet your real needs, rather than giving in to what it is you think you want.

Making your life a little easier the next day and helping yourself to feel better - THAT is being kind. 

Honour Your Body, Your Life, Your Self.

Dr Karl is on Triple J this week with a guest, talking about the science of weight loss & this is a topic close to my heart.

You may not know this but I used to have an eating disorder & probably a fair bit of associated body dysmorphia (when you have a distorted view of how your body looks).

When I was in high school, I learned to be bulimic; other girls showed me how you could throw up after eating to not gain weight. I thought it was a magical formula until I found myself living a miserable life. Then I started to make the changes that made the difference to save my life.

This, combined with my Mum being diagnosed with Type 2 diabetes around the age I am now (early 40’s) made me sit up & take note of my health.

I did not want to follow in my Mum’s health-footsteps.

It didn’t happen immediately, but I started on the path that has led me to become a Fitness Trainer & Health Educator.

I know how it feels to not want to exercise, to complain about working out, and when I was training to be a trainer, I still remember the time where I actually started to enjoy working out.

That feeling of “yeah!” after a workout has stayed with me and once you get that, you don’t want to give it up.

Now I’m glad I went through that process because I empathise with clients who do the same. Although now I allow them to bring their ‘don’t want to’s’ and complaints, (they can even swear a lot), but they still do the workouts.
And they feel so much better at the end.

I also remember the point in my life where I realised I was choosing exactly what I wanted, so why couldn’t I choose what was good for me.
So I did.

I started eating better and actually enjoying it, moving more & feeling great for it.

When I had my son 11 years ago, I put on 40kg. Four Zero.

It was no mystery, I ate EVERYTHING, and then I ate theirs. When I had a 3.6kg baby, I had to take stock and decide; did I want to keep these extra kilos that made me feel so uncomfortable?
Was this related to my eating disorder so many years ago?

I made a conscious decision to love my body, to fuel it well & to exercise. If my body never returned to its previous state then so be it, but I was damn sure I would do everything possible to treat myself well & be happy with the outcome.

A lot changes in a woman’s body after children & we are so exposed to unrealistic images in the media (celebrities don’t even look like they do in the magazines!!).

So what if our bodies aren’t the same as pre-kids?
Are we going to be miserable for the rest of our lives?
Missing out on all the joy & richness in our lives?

A flat stomach is not an achievement.
A life well-lived, full of love, adventure, curiosity & laughter, sure is.

I want that for you.

If you have never exercised or unsure about how to start, please get in touch.

I'm here to help.

Beautiful Reality

I went to Wanderlust last weekend with a brilliant bunch of great people, including some big people in small bodies, (which is how I usually refer to children).

It’s a Mindfulness Triathlon which, instead of the usual swim/bike/run, was  5kms walk or run, just over an hour of yoga and meditation to finish.

Melbourne turned on a spectacular day and the walk along Beaconsfield Parade was a great opportunity to catch up on news & share stories. The big people in small bodies also enjoyed playing peek-a-boo from inside their prams.

Doing yoga with 2700 other people, all on our mats, ready to move in a conscious & joyful way had a profound impact on me. When the instructor pointed out that we were all here for a purpose, that we were all connected at that moment, I felt tears in my eyes.

Connection is more than just being with people, to feel connection even with yourself, you really need to pay attention.

I felt part of the bigger whole, I felt connected to each of the people around me, and it felt beautiful. There were people of all shapes, sizes and levels of flexibility who were doing their thing in the sunshine. This got me thinking later about what we think of as real, in terms of our health, fitness and body image.

What we see in the media isn’t real.
Hollywood & celebrities exist to pretend; their job is to sell stories, images and ideas that aren’t real for the purpose of marketing.

One way they do this is by marketing a sense of dissatisfaction with our own, not always glamourous, non-photo-shopped, messy, real lives.  There’s even a marketing term for this, called a ‘pain point’. Hit someone’s ‘pain point’, the theory goes, and they’ll buy what you’re selling as the solution to their problem.

The problem with this is when the marketing convinces you that you have the problem in the first place. Hands up who had heard of a thigh-gap in 2000? Hands down if you understand that it’s not an achievement.

I’m all for feeling your best and looking your best but not at the expense of your sense of self, not when your happiness depends on a number on a scale or on the tag of your clothing.

What about the sass in your step, the fire in your eyes, the spark in your soul? These are all so much more important that the size of your dress.

Tying self-worth to body image can be dangerous. If you’re eating fresh, healthy food, exercising 3-4 times a week, are active enough to keep up with your kids and live your great life, then your body is perfect as it is. 

You are amazing.

“It is only through extensive and continual conditioning that an intelligent human being comes to see herself as an ornament, whose first priority is the attainment of a slender body, rather than as a complete human being who has myriad other concerns and unlimited potential”

It was one of those weekends, you know the kind, where you have a whole lot of cool stuff planned with the kids and friends and it all just lines up beautifully.

Except it didn’t turn out that way.

Small Darling had a sore foot, so we missed my gorgeous artist friend’s stall at a night market. Instead we had our traditional Friday Dinner & Movie Night that we’d missed for a few weeks.

Lovely Partner planned on playing cards with friends on Saturday night and that fell through so we all headed into town to see the Infinity Swing and Noodle Night Markets at Fed Square. Also a lot of fun but I could tell LP was upset that his original plans didn’t work out.

There was some grumpy energy in the mix as people came to terms with not getting what they wanted and frustrations were close to the surface. 10 year old boys also seem to have little concept of people around them or consequences and I found myself in Grumpy Mummy Mode, saying to SD “That’s it, no dessert for you. You know better than that! What were you thinking?” (He was tipping water over the edge of a balcony where people could have walked through & been soaked).

Kids can be great at expressing how they feel and don’t always have the ability to regulate their emotions but then again, the same applies to us grown-ups too.

At one point in the evening I caught myself thinking “why did I bother? SD is behaving badly, LP doesn’t really want to be here” and I paused. I took a deep breath and realised I also had some unmet expectations about how this weekend was panning out.

I expected my child to be grateful for the excursion and my partner to be delighted that he got to spend the evening with me. Usually both of these things are true; my son often thanks me for the fun stuff we do together and my partner does enjoy spending time with me.

So none of us got exactly what we wanted or what we had planned for.

What we did get instead was an unexpected adventure together & we each learned more about ourselves & how we react when people or situations are not as we would have them be. That’s a weekend of winning in my book.

Chicken & Spuds a’la Hobbs

My beautiful friend Shellee Hobbs gave me this recipe, it’s easy and delicious.
It doesn’t take too much effort & is such a hearty winter warmer or dinner party hit that feels like you went to So Much Trouble!

Ingredients:

6-8 chicken thighs, skin on
3 red capsicums
5 red onions
2 heads of garlic, separated & skin on
Dried & fresh thyme

Method:

Marinate chicken in a few teaspoons of dried thyme, olive oil, salt flakes & pepper
(I use a large ziplock bag to smoosh all the ingredients together to coat the chicken)

Part boil the spuds till they start to split.
Chop up capsicums & onions into wedges.

Drain spuds & once cool enough to squish with your hands, throw in a bit of butter & salt.

Place spuds in a roasting pan, chuck in capsicum, onion & garlic.
Drizzle with oil and place chicken & fresh thyme on top.

Bake at 200 degrees for an hour, drizzling pan juices over the top halfway through.
Serve with steamed greens & enjoy!

Health & Fitness Strategies for New Mums

When you’re a new mum with a baby to take care of, feeling sleep deprived, with no energy and no time to recharge, making time for you can seem overwhelming.

Whether you were fit and active before your baby, or just feeling like you need to move more and do something for yourself, there are safe, gentle ways you can take care of your health and fitness.

Regular exercise has many benefits for your mind as well as your body.

The two main factors affecting what kind and how much exercise you can fit in are time and energy, neither of which are necessarily under your control as a new mum.

Paying attention to your energy levels is important in determining what exercise you can do on a given day.

Depending on your child’s age, there are many different ways to include them in your health and fitness routine.

*  Incorporate exercise into your daily routine and take a regular walk with baby in the pram.

*     Most babies & toddlers love being lifted up and down and squats are a terrific strengthening exercise - do them while holding your baby for a play and exercise combination.

*     Toddlers are naturally active so a game of chasey or hide and seek at the park is an activity you’ll both enjoy, and especially good before nap time.

*     Look for a local fitness class specifically for new mums, where you can exercise in a safe, supportive environment. Meeting other mums in your area is a great way to meet other women who understand where you’re at.

*     Fitness classes that offer strength and conditioning rather than just a straight cardio workout give you the most value for your precious exercise time – look for local groups that welcome babies & toddlers.

*     Obviously, if you’ve been up all night with an unsettled baby, a heavy weight-lifting session is not recommended but a 30 minute walk around your neighbourhood WILL give you an energy boost.

*     Make sure you’re eating good, healthy food, especially if you’re breastfeeding; you deserve every opportunity to feel as good as you can when so much of your energy is devoted to caring for the needs of another human being.

*     Remind yourself regularly that you’re doing your best, listen to your body and know that sometimes rest is the best health gift you can give yourself.

*   Start slow, do what you CAN do and start to notice how good you feel.

Kim Watson is strength & conditioning coach, health consultant, busy mum and the owner of MET Fitness.

MET Fitness provides Exercise for New Mums and Group Fitness for Busy Mums, helping you feel good, look good and have MORE energy.

Contact kim@metfitness.com to find out how you can get moving safely.

Conscious Fitness

Starting a training program can seem daunting at the beginning, there is a lot to learn about the exercise techniques, how to perform each movement, even how to breathe for optimal results.

Your body may move in ways you have not experienced before and you may feel uncertain, even anxious about what you are being asked to do.

MET Fitness training programs are more than just exercises; they are designed to improve your strength and posture and teach you to be more conscious of how you move your body, in your training session and in everyday life.

We often dissociate physical activity from our thoughts and feelings, but as many clients will attest, they have noticed profound changes in the way they think and feel in the whole of their lives, as a direct result of participation in their training program.

The word ‘whole’ comes from the same root as the word ‘health’ and by inquiring into deeper causes of our health problems, not ‘what’ but how we eat, drink, exercise and go about living our lives, we give ourselves the ability to influence our health in a profound and lasting way.

Increased personal neglect contributes to increased reliance on symptomatic ‘fixes’ such as drugs or surgery. What is required are new ways of thinking, feeling and being in our bodies with an awareness that we operate as ‘whole’ rather than a collection of our parts.

Criticism vs Cooperation

By confronting learning opportunities with curiosity instead of fear and being comfortable with the idea of ‘not knowing’ while we are learning, we give ourselves the space to observe, receive feedback and alter our habitual patterns, creating new ways of moving and being.

We usually think that ‘controlling’ ourselves is the best way to effect changes in our lives or ‘improve’ ourselves, when what is needed most is cooperation.

Overemphasis on ‘knowing’ as opposed to ‘learning’ makes looking good in the short term more important that being good in the long term.

A new perspective is required.

Cooperating with ourselves

At MET Fitness we focus on deep learning on a physical level that allows us to embody new capabilities for effective action and movement. This embodiment is a developmental process that continues over time, in a continuous cycle of action and practice.

The impatient quest for improvement often results in superficial changes that leave our deeper patterns untouched. Conscious action is critical for transforming our will, thinking, emotions and body; we must be fully conscious to be fully effective for deeper learning.

Deeper learning often produces fewer obvious consequences for long periods of time.
In order to embody new competencies we have to practice continuously for periods of no apparent improvement. In Chinese, ‘learning’ is expressed by two symbols: the first stands for ‘take in’, the second stands for ‘practice constantly’. In the West, we are so focused on results that we have little time for ‘practice constantly’.”

Learning is a lifelong process that doesn’t end when we leave school; it can feel dangerous or scary ‘not knowing’ and many people prefer the safety of this, rather than questioning, exploring or experiencing anything new in their lives.

We humans are complex beings, we need to experience the unity of our system as a whole, working with our breath and being fully present in our body, to experience conscious activation of the correct muscles for the job.

What we tell ourselves about that feeling can stop us in our tracks and prevent us learning something new and delightful about ourselves, our bodies and our relationships.

There are no mistakes with learning. 
You cannot do it wrong.
Just keep going.

Fit Your Own Oxygen Mask First

One of the most important lessons I learned, while training in New York, was the importance of managing my energy.

I was training solidly for two hours a day most days, from 1 - 3pm and two mornings a week was 7am Bootcamp, which was "only" an hour.

I was also out and about seeing galleries, museums and everything else that great city had to offer. With this schedule, I worked out pretty quickly that eating appropriate food, resting when I was tired and paying attention to how I was feeling, physically and emotionally, was very important.

When your energy levels are low, don't try to "get things done" until you've taken care of yourself first. You will still get everything done.

I call this the "airline oxygen mask" situation.

During the safety demonstration on a plane, the reason you fit your own oxygen mask before fitting those of children or other people who rely on you, is because if you fit them first, you will pass out from lack of oxygen and can be of no further use to them.
Managing your energy means getting enough sleep, drinking enough water, eating enough good quality food and keeping your body fit & strong.

Paradoxically, the more you use your energy, the more you have to live your fabulous life. Most importantly is noticing when you need to do each of these things; check in with yourself, assess how you are feeling and take appropriate action to restore yourself.

Managing your energy takes a little more thought and planning than just scrambling through life wondering why you always seem to be exhausted.

The pace of life may not slow down, but taking care of yourself leaves you feeling calmer, more in control and nurtured in the face of anything life throws at you.

Taking time to look after your Self is entirely necessary. Start today.