Thursday, 24 March 2016

10 simple ways to reduce stress

10 simple ways to reduce stress
GUEST POST BY KYLIE TRAVERS

Following on from my last post where I talked about prevention and my personal experience with paralysis because of neglect, I want to encourage everyone to take some time out for themselves. 

1.) Get active
Exercise improves your overall health, improves cognitive function plus it increases endorphins and other positive chemicals in your brain. Exercise doesn’t need to be training at the gym for hours. Try yoga, it is great for overall health and wellbeing while being gentle on the body. You strengthen your core, increase flexibility and toning. This post has some great tips and poses. 

If you find it hard to fit in time for a workout, look at was to incorporate smaller, incidental exercises into your day. Do squats as you heat up something in the microwave or in the ad break on TV. Give exercises such as kettle bell swings a go. They are an all over body workout, Park your car further away from the shops. Walk everywhere you can. Play with your kids on the park instead of sitting and watching them.

Get out there and look at how you can be more active in your everyday activities.

2.) Sunshine
Get outside and get some sunshine! Be safe about it, don’t bake yourself in the middle of the day in the middle of summer. We don’t get outside enough though. Fresh air along with sunshine help raise the right chemicals within us and help fight off stress.

3.) Outsource
Stop trying to do everything yourself. Look at your life, what causes stress that you could outsource? Is it the ironing, cleaning, cooking dinner every night? Maybe you hate grocery shopping or want someone else to drive to work. How can you make this happen?

Consider how much time you are spending doing these tasks that cause you stress. If it your budget can handle it, having someone else do these stressful tasks, it is probably an investment in your health.

4.) Use your extras
I have extras on my health insurance and until last year I didn’t use them much. Things like physiotherapy, gym memberships, naturopathic consults, massage and acupuncture all contribute to reducing stress, improving health and your wellbeing. Check your health insurance to see what you are covered for or compare health insurance policies to see what else is out there and switch. 

5.) Eat well
Nutrition is often underrated. The amount of people I know who have changed what they eat and as a result it has impacted on there health and mental wellbeing is astounding. A constant supply of junk food makes us cranky, addicted to sugar, unable to absorb nutrients from real food and as a result our whole health slides downhill. 

Menu plan and eat well, in season. You can have the occasional treat, make sure it is only a treat though, not an every day item. 

6.) Stay hydrated
Most people do not drink enough water each day. If you find it too difficult to drink plain water, try flavoured water such as mint and cucumber, lemon, melon or berries. Place some fruit or herbs in the water to infuse them. Drink after they have been there a while.

Record your water consumption and set a goal to drink a minimum of 2L of water a day. You can get apps to track it if you need. 

7.) Calming teas
Teas such as chamomile are meant to calm your mind and body, help you sleep better and reduce stress. Incorporating them in your diet daily will help you relax.

8.) Identify and eliminate triggers/pressure points
Take note of how you feel in different situations, when you are doing different activities and find out what raises your stress levels. Once you know what is causing you to be stressed you can take action to reduce or eliminate it. 

9.) Time out
Give yourself a break and time out to do whatever you want. Go on a weekend retreat, go to the day spa, book a babysitter for the day and don’t feel guilty for taking some time out.

10.) Gratitude diary
A gratitude diary has had a profound effect on my mental health and overall wellbeing. By writing at least three things a day I am grateful for it helps me see the positive side of things more often, reduces my stress and makes me appreciate what I have. 

Why should you try to reduce your stress levels?
Compare The Market did a survey on Australians and their stress. The infographic below shows what is stressing us, how it impacts us and why. 


What are your thoughts? What tips do you have to reduce stress?


About Kylie Travers:
Kylie Travers is CEO of Occasio Enterprises, a writer, author, speaker and loves helping people create a life they love. She has overcome domestic violence, homelessness and many health issues to now have a life she loves, working around her kids, travelling and marking things off her bucket list. You can find out more about her at www.kylietravers.com.au or follow her on social media - Facebooktwitter and Instagram







NOTE: I was not compensated by Compare The Market for my opinions, everything here is my true and honest thoughts. However, the site owner has been paid to be in a campaign for them. 

Wednesday, 23 March 2016

RECIPE: Choc chip and coconut HOT CROSS BUNS! {crap free}


I am so excited to share this recipe with you! Every year I plan on creating a delicious hot cross bun recipe for you but time slips away and we end up heading down the coast to stay with family and the creative energy doesn't flow... The inspiration for these babies came from a little bag of sugar free choc buds I found in one the goodie bags I received at the kidspot Voices of 2014 launch party I was lucky enough to attend. Before we could gobble them all up, I had to put them to use and make something delicious and with Easter approaching it had to be some HOT CROSS BUNS of course! These aren't your typical light, fluffy and full of crap style, feel sick later hot cross buns. These are the mouth watering, chewy, must eat warm with a cup of tea type. Seriously delish and guilt free so enjoy my friends! Let me know what you think!

INGREDIENTS:
400g almond meal
100g desiccated coconut
1 cup choc buds
1/4 cup macadamia oil
1/4 cup milk of choice (I used rice milk)
3 eggs
1 tsp baking powder
1 tsp cinnamon
1 tsp vanilla extract
2 big table rice malt syrup
Pinch of salt

METHOD:
1. Preheat the oven to 180 degrees. 
2. Place all wet ingredients into a medium sized mixing bowl and stir. 
3. Now add all the dry ingredients and mix mix mix until all combined. 
3. The mixture will be quite sticky but with your hands form 12 bun balls and line them into rows so they are almost touching each other but with a very small bit of room to rise. 
4. Smooth over the buns with the back of a wet spoon. Then using a wet sharp knife; make cross marks on the top of each bun.
5. Place into the oven for 20 minutes or until buns have gone golden brown. 

ENJOY!





Tuesday, 22 March 2016

Healthy Easter Treats

Have spent a little bit of tonight browsing the beauties of Pinterest and found some really fun Healthy Easter snack ideas so thought it would be nice to share them with you. Just click on the little source links below each picture and it will take you to where they came from. Have fun!

source
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Friday, 18 March 2016

Don’t wait until you are paralysed to look after your health!

Don’t wait until you are paralysed to look after your health!
GUEST POST BY KYLIE TRAVERS

Have you ever been sick or injured with something that stops you living life? Last year, right after I turned 30, I was paralysed in May and for the next 9 months struggled to walk or take care of myself or my young daughters. In the middle of treatment and tests for my spine, another test showed I might have the cancer my mother died from. It was so sudden and unexpected. I was referred to a specialist and 4 days after I saw him I was being operated on. 

When something like that happens it certainly makes you stop and think about your health. What happened to me likely could have been prevented. Since I didn’t take care of my health, I had to learn to adapt quickly and find ways to reduce my expenses while still providing for my family. 

How could I have prevented it?
I completely neglected myself. I focused too much on my company and all the charity work I was doing. I let myself get stressed out, run down and eventually, my body gave up. Instead of listening to the warning signals my body was giving off, I kept pushing through until one morning I couldn’t move. My body had had it. 

If I attempted to walk, I would black out. My body could not handle the pain. I couldn’t do anything without assistance. I ended up in hospital and it took months, plus a lot of treatment to recover. 

The cancer scare was not preventable though. Thankfully, after they operated on me and tested the polyps, it turned out not to be cancer. That was a relief. The time between when they suspected and when I was clear was agony. I never felt I would die. I was in shock though. It turns out I have is a rare condition that has had very little research into it. There is no definite cause, treatment or cure. It is something women get to live with if they have it. Lucky me!

Had I exercised regularly, taken time for myself, slept properly and taken the time to switch off and recharge when I felt my body aching, I probably would not have spent months in bed last year. 

How did I manage it?
The moment I realised I was paralysed wasn’t the most terrifying. I have had back injuries before and though this would be ok in a few days. It was when I was told I wouldn’t be and this was a long term thing that I kicked myself for not taking care of my health. On top of being in constant pain, I had two children to take care of, a business to run, charity work I was scheduled for the income for the household depended on me. 

1.) Look at treatment options
I spoke with doctors at the hospital, along with my GP and naturopath as well as going to physiotherapy, a chiropractor and Bowen therapy. Each helped a little, but none completely fixed the problem. It appeared surgery was my only option. 

When your health goes, you need to check every avenue possible to get the best treatment plan for you. I started with a GP who didn’t specialise in my sort of injury, then after a few months she was off sick for some time and I was transferred to another doctor she recommended. He was brilliant, had so many other suggestions, expertise and advice. You can check your options and don’t be afraid to do research. We had a few hiccups with my treatment plans and by knowing what was going on, the reactions I had to some medication and other options available we were able to have much better discussions with my healthcare providers. 

2.) Get friendly with your health insurance
I have never been so grateful to have health insurance as I was last year. I compare my health insurance regularly to make sure I am getting the best package for my daughters and I (you can do this with Compare The Market). I have gotten the best deal every year from the same insurer so have been with them since 2012. 
Not only was I seen immediately for everything instead of waiting 9 - 12 months (all my healthcare providers were relieved I had health insurance. The wait lists are long!), but for extra treatment like physiotherapy I got some of the money back.

After around 4 months of issues, 2 surgeries and me being out of work, our finances were depleted. I rang my insurance company who had paid thousands out for my treatment, explained my situation and asked them if there were any options. I didn’t want to lose my health insurance, however because of my health, I was not going to be able to afford it.

They looked up my file and gave me 6weeks free. I was told to call at the end of the 6 weeks if I still needed assistance and they could see what they could do. It was put into effect immediately and because of the timeframe of when I pay, it meant I had 8 weeks relief from my payments. 

It is worth it to know what you are covered for, that you are getting the best deal and talking to them when needed.

3.) Redo the budget
Because of the situation I was in, I had to rejig the budget a few times to cover my medical expenses. Compare The Market did a survey recently and it showed how much people are sacrificing to be able to afford health insurance and put their health first. 

In my situation, I looked at everywhere I could cutback, and looking at the survey results, I was not alone. No more eating out, takeaway, gifts were reduced, as was travel and groceries. Anything that was not completely, 100% essential had to go. 

I also sold off everything I could and took on any work I could do from home such as writing, ads on my blogs etc. 

4.) Ask for help
How often do you ask for help when you need it? Most women don’t. We push through. We make do and we take the weight of the world on our shoulders. This helps no one. I had to get to breaking point before I reached out and said I needed help. Once I did though, the offers came pouring in. I sent an email to my immediate family members and between them they arranged to take my kids to and from school a few days a week, cooked meals, cleaned the house once a week and other things I needed. 

Don’t be afraid to ask for help. When you ask, be specific about what people can do and let them do it!


Have you ever experienced major health issues? How did you deal with it? Do you have health insurance? Why or why not?



About Kylie Travers:
Kylie Travers is CEO of Occasio Enterprises, a writer, author, speaker and loves helping people create a life they love. She has overcome domestic violence, homelessness and many health issues to now have a life she loves, working around her kids, travelling and marking things off her bucket list. You can find out more about her at www.kylietravers.com.au or follow her on social media - Facebooktwitter and Instagram








NOTE: I was not compensated by Compare The Market for my opinions, everything here is my true and honest thoughts. However, the site owner has been paid to be in a campaign for them. 

Tuesday, 15 March 2016

3 Delicious smoothie recipes + WIN 1 of 2 Breville Boss to Go™ Plus


Now in the very last weeks of my pregnancy, I am suffering from major moody, heavy, uncomfortable, pregnant woman syndrome. This is also topped up with major heart burn, lower back pain, and the feeling of not being that hungry. I still need to fuel my little growing baby with some good stuff, I just don’t feel like anything that nutritious so I’m excited to share with you my new best friend; the Breville Boss to go Plus. You can laugh, but it really has been saving my days and helping to feed my cravings of (healthy) chocolate milk and refreshing frape' style juices. 

You can read my review of the big BOSS here, its a machine of a machine. But this smaller baby of a Boss still lives by its name, it's truly awesome. As you can probably tell, I am pretty obsessed with personal blenders at the moment. It’s just nice to be able to make yourself something without fuss that tastes brilliant and is packed with nutrition when you just don’t feel like anything but a bit of toast and cheese. 



The Boss to Go™ was launched in November 2015. It's the Boss of personal blending as it creates fresh, nutrition loaded smoothies in seconds with the finest and smoothest texture. Featuring Breville’s unique Kinetix® blade and bowl system to pulverise the toughest ingredients, such as kale, nuts and seeds, to ultra-fine particles that are up to 42 per cent finer than some other personal blenders can achieve.
Inspired by Heston Blumenthal’s belief that sensory perception greatly influences the drinking experience and memory of beverages, the Boss to Go™ Plus has been specially designed with a smooth edge tumbler. With no sharp external threads or notches around the rim, just like a cafĂ© style cup, the pleasure of drinking smoothies is intensified.
I LOVE the Handy flip top travel lids that makes for the ultimate on-the go drinking experience, boosting your nutrition with smoother smoothies from a smoother cup.

The Boss to Go™ Plus really is a superior quality personal blender and is exceptionally durable with a full metal construction, stainless steel bowl and blades, and includes two large 500ml and one mega 700ml dishwasher safe Tritan tumblers, plus a stainless steel mill.

You can create tasty green or protein packed smoothies, natural protein powders as well as popular smoothie bowls and home-made ice blocks with ease.

For inspiration the Boss to Go™ Plus includes a Nurture via Nature book packed with information including step-by-steps on creating healthy, delicious recipes, as well as tips such as how to maximise flavour, what liquids to use and the best ingredients to boost the nutritional value of recipes.

The Boss to Go™ Plus retails for $299.95 and can be purchased at your local electrical store or online at: http://www.breville.com.au/food-preparation/the-boss-to-go-blenders.html

Here are 3 of my favourite recipes from the Boss to Go™ Plus recipe book.

Pink Green Smoothie 

Pink Green Smoothie
Makes approx. 300ml

Ingredients

⅓ cup (80ml) pomegranate juice, chilled
½ cup (125ml) coconut water
Pina-Kale-lada
¼ cup (70g) natural or coconut yoghurt
⅔ cup (20g) baby spinach leaves
½ (55g) peeled banana, chopped
½ cup (70g) frozen mixed berries

Method

1. Place ingredients into tumbler and secure blades.
2. Lock into motor base and blend for 60 seconds until smooth.

Pina-kale-ada 

Ingredients

500ml 1 cup (250ml) coconut milk, 
chilled ⅓ cup (80ml) coconut water, 
chilled 1 cup (20g) roughly torn kale leaves, 
stem removed 1 cup (140g) peeled pineapple, 
chopped ½ (55g) peeled frozen banana, 
chopped ¼ lime, peeled
2 teaspoon white chia seeds
2 ice cubes

Method

1. Place ingredients into tumbler and secure blades.
2. Lock into motor base and blend for 45 seconds, or until smooth.

Peach & Passion Pops

Peach & Passion Pops
Makes 6 x 90ml ice blocks, allow freezing time overnight

Ingredients

1 cup (280g) vanilla or naturally sweetened yoghurt
410g can peach slices in natural juice, drained
1 tablespoon passionfruit pulp (approx. 1 passionfruit)
1 cup (150g) fresh or frozen raspberries
2 tablespoons agave nectar

Method

1. This is a layered smoothie pop. Place ½ cup yoghurt, peaches
and passionfruit into tumbler and secure blades.
2. Lock onto motor base and blend for 20 seconds, or until
smooth. Divide the mixture among the 6 moulds.
3. Place the remaining yoghurt, raspberries and agave into
tumbler and secure blades. Lock onto motor base and blend
for 20 seconds, or until smooth.
4. Pour into moulds over peach mixture. Insert ice block sticks and freeze overnight (minimum 8 hours) until frozen solid.



Now, want to win one? We have 2 of these amazing machines to giveaway to 2 very lucky readers! WOO! All you have to do is: 

a Rafflecopter giveaway


Monday, 14 March 2016

REAL MUM REVIEW: BRIO Monorail Airport set from childsmart brands


Our little man loves a train set. He is totally train obsessed right now and it's lovely to see him really getting into certain toys now and taking part in imaginative play. He is super cute as he drives the trains around the track and makes conversation between the little people. It's beautiful to watch.

What we love about the BRIO Monorail Airport Set from childsmart is that it makes a real little world with little people and opening doors on every cart or airplane that they can get on board to get to their destination.



The monorail set comes with 22 pieces. It's tracks are compatible with all BRIO trains and classic railway tracks. This set includes battery engine with hidden magnetic couplings, airport station with luggage drop, sliding concourse door and a moveable flight control tower. It really is a fun set to play with as the airplane opens to places passengers inside. A staircase vehicle, a pilot and a passenger with luggage are also awesome little inclusions that my little boy absolutely loves.

Things we LOVE about the BRIO Monorail Airport set:

- The AIRPLANE - Obsessed is a word I can use as Mr 3 hasn't put it down since we opened the box. Placing the passengers in and out and zooming it around the lounge room.
- The magnetic monorail with battery engine that seat the little people.
- The monorail station - The little doors slide open and shut and the viewing platform is a huge hit.
- The endless smiles and playtime that occurs when our little boy sets it up, he can sit and play littel imaginative games for longer than any other toy I've witnessed. WIN!




All is all, we give the BRIO Monorail Airport set a hug tick of approval. It's a huge hit in our home and both our children love it. Its fun and encourages quiet playtime which is something I am loving right now. ;)

You can find out more at: 









Thursday, 10 March 2016

The 5 Best Exercises to do During Pregnancy


The 5 Best Exercises to do During Pregnancy
from Women’s Health Physiotherapist Becky Dyer and Pilates Instructor Jackie Steele
Founders of the online Pilates based Pregnancy and Postnatal Exercise Program Body Beyond Birth

Staying fit and active during your pregnancy can be a challenge, especially if you’re experiencing discomfort. We’ve outlined five of our favourite safe exercises that you can to support your pelvic floor, abdominal, legs, and back muscles.  

1. PELVIC FLOOR/KEGEL EXERCISES
Even though your pelvic floor is working harder than usual to tote that bowling ball (aka baby) around, you still need to keep it trained up to have it bounce back quickly after delivering your baby.  A strong pelvic floor staves off bladder leakage and prolapse of your pelvic organs (um, yes this is when your bits start to peak out of your bot.)
HOW TO: In sitting or standing, squeeze lift and hold your pelvic floor up as if you don't want to pee or pass wind.  Once you’ve got that squeeze on, breath normally and make sure you are not bearing down or breath holding.  The recipe is to hold for 5-10 seconds, do 10 reps 1x daily. Find your personal best for the length of time you can hold and that’s where you start.

2. CORE ABDOMINAL SQUEEZES
Your abs are getting stretched out the wazoo so you need to keep them strong at every length they're stretched to during this pregnancy in order to have them spring back after delivery. 
HOW TO: Get onto your hands and knees either on the floor or on the bed.  Hands beneath shoulders, knees beneath hips and get your spine in a neutral position and stay long through the back of your neck.  Maintain this beautiful set-up and then let that belly hang, I mean TOTALLY relax.  Inhale to prepare then on the exhale turn on that pelvic floor again (the pelvic floor is the floor of the core!) and gently draw your navel toward your spine, hugging your baby.  Once again, keep your squeeze on whilst breathing normally.  Hold for 5-10 seconds x 10 reps 1-2x daily.  Find your personal best for the length of time you can hold and that’s where you start.

3. PEC STRETCH
Ahhh, you’ll love us for this one!  This REALLY helps your posture and if you're having upper back gripes and groans, it takes the stress off your upper traps and mid back.
HOW TO: Find a doorway and place your arms at 90/90 by resting your forearms against the door frame.  Step one foot forward and use your legs to control the stretch that you'll feel in your pecs/chest while arms stay relaxed with shoulder blades down and back.  Hold 30-60 seconds x repeat 2-3 x daily.

4. SNOW ANGELS
Fighting the gravity pull of a baby on board can really wreck your posture and put strain on your mid back. The previous pec stretch helps the front but now it’s time to bring it all together by strengthening the back.  This exercise is THE ticket for fabulous posture ladies!
HOW TO: Stand against a wall with your heels, butt, mid back, and head touching the wall.  Place your arms at 90/90 like a “stick ‘em up” pose with elbows and wrists touching the wall.  Keeping all of those bits touching the wall and elbows flexed at 90 degrees, SLOWLY bring your hands together to touch over your head then return to start. (Keep your shoulders down and back throughout the exercise - this is a real challenge as your hands touch over your head.)  Trust me, it’s HARD to do this exercise right.  Only need 10-15 reps 1 x daily on this baby.

5. BOOTY SQUAT
Having a strong butt and legs is important for taking the heat off of your back muscles and for keeping your pelvis strong and stable during pregnancy.  
HOW TO: Stand with feet at hip width apart, engage your core abdominal muscles by turning on your pelvic floor and gently hugging your baby with your abs. Raise your arms to shoulder height as you squat.  Knees stay behind toes! On the way back up keep your core on and focus on squeezing your gluts to return to standing.  REALLY make sure you're feeling it in the backyard not just your quads by engaging that booty. 20 reps 1 x daily.

For more great pre and postnatal exercises head to www.bodybeyondbirth.com 
or follow us on social media:
Instagram: @bodybeyondbirth
Facebook: www.facebook.com/BodyBeyondBirth/
Twitter: @BBeyondBirth









Wednesday, 9 March 2016

WIN THE ULTIMATE NEW MUMS PACK VALUED AT OVER $1250!


Excited is understatement at how I feel about offering this amazing giveaway to our readers! It truly is the ultimate for new mums. All these products are hand selected by us and as the best in the biz. We love each and every brand thats involved and can't wait to be able to gift this huge pack to 1 very lucky mum to be!


ABOUT THE PRIZES: 

1. Manduca baby carrier - multi-award winning German design excellence.
Your baby in a manduca is close enough for you to kiss, and allows your baby to sit comfortably in the M position®, the natural position for sitting and carrying, recommended by paediatricians and orthopaedic specialists.
manduca is endorsed by the Australian Physiotherapy Association, Reflux Infant Support Association and Australian Breastfeeding Association and exclusively distributed by respected Die Trageschule Carrying Consultancy Network partner Fertile Mind.
A more tactile carrier, manduca only allows 100% certified organic cotton against baby’s skin
Babies love faces. manduca lets baby see your face in the parent facing carier (ie. front facing carrier) position. Older babies like to be worn in the hip position, or the baby carrier backpack style.
Dreamy padded shoulder straps can be worn straight or crossed over for extra comfort.
The littlest bub can be placed in the manduca. It's tested for 3.5 kg up to 20 kg- one carrier from newborn to toddlerhood
RRP $169.95 shop: www.fertilemimd.com.au, Toys r Us, Baby bunting and authorised stockists ( for full list visit Fertile Mind’s website)

2. 1 pair of FRANKiE4 shoes of choice from the online store (based on availability) at the time. Valued up to $299.95
https://frankie4.com.au/


3. ECO TAN essential mums pamper pack
- all products are made with only organic & natural ingredients. 

4. Uniden pan and tilt dual baby monitor with smartphone app (BW3451R) 
The new  innovative two-in-one Uniden Baby Watch BW3451R baby monitor has a large and bright 4.3 inch colour screen making it easy for users to see, hear and speak to their child. Offering parents - and grandparents and carers - two-in-one functionality, Baby Watch performs as a standalone baby monitor and also offers remote access thanks to a dedicated Baby Watch app. Ideal for families yearning to see loved ones while away from home, the Uniden exclusive app lets users logon remotely using any Android or iOS smartphone or tablet. Unique to Uniden's line of baby monitors, the new Baby Watch features a pan and tilt camera which lets users control pan, tilt and zoom manoeuvres remotely. 
RRP $349.95 
www.uniden.com.au / 1300 366 895 

5. SRC Recovery shorts
Help get your pre baby body back faster. SRC Recovery shorts are a postnatal product that mothers rave about and are a must have for your hospital bag! 
SRC Recovery shorts are made from our patented medical grade compression fabric, which supports the body, increases circulation to the muscles and speeds up healing.  Comprised of dedicated Anatomical Support Panels (ASP) to maximise the healing process. 
Abdominal panel - used to heal diastasis recti or separation of the abdominal muscles and keep fluid central so your body can eliminate it.  Help get rid of the ‘jelly-belly’ look after pregnancy.  Also great for lower back support. 
Pelvic floor panel – used to speed up healing and help to strengthen the pelvic floor. 
Leg panel – great for varicose veins and the smoothing of cellulite
Unlike shapewear, splints or belts which can deactivate the core muscles, causing your recovery to slow down, SRC Recovery shorts work with the body to help improve muscles performance and get you back to your pre baby body faster.  The fabric is comfortable to wear, breathable and helps to take moisture away from the skin. 
RRP: $189

6. Body Beyond Birth Pregnancy & Postnatal Pilates Exercise Program
BodyBeyondBirth is the only online physio designed pregnancy & postnatal pilates exercise program created for mums by mums. The program offers a full 12 week physiotherapy, pilates, yoga and dietitian-based nutritional and exercise plan.  
@BodyBeyondBirth is designed to help you stay fit and healthy during pregnancy while helping heal your body post-birth – all tailored around your busy lifestyle. Visit the website for a free 7 day trial of the program. 
BBB is valued at $165.00. 

7. A beautiful L’il Fraser Collection wrap for baby
RRP $34.95 

HOW TO ENTER: 

TO ENTER YOU MUST:

1. REPOST this image to your Instagram account (make sure it's on public so we can see it)

2. HASHTAG your entry with #liveitdoitGIVEAWAY

3. Follow on Instagram all the lovely brands; @liveitdoit @frankie4footwear @fertilemind @ecotan @unidenaustralia @srchealth @bodybeyondbirth 

4. Tag a mummy friend on our social media post.

Each post is one entry, enter as many times as you like. 
WINNER ANNOUNCED Friday 18th March 8pm EST . More details at www.liveitdoit.com.au

WOO! START POSTING! GOOD LUCK!!!!

Terms and Conditions:
The name of the promotion is: WIN THE ULTIMATE NEW MUMS PACK VALUED AT OVER $1250! competition
The promoter is LIVE IT DO IT in conjunction with a range of fabulous brands in Australia.
The conditions of entry are listed above in how to enter.
Employees, immediate family members, retailers, suppliers, associated companies and agencies are not eligible to enter.
The giveaway will close on 18th March, 2016, 7pm. Entries submitted after this time will not be considered for the giveaway.
The prize will be in the form of product which will be sent to the winner once address details have been provided after the competition has closed.
The results of the giveaway will be published on this site on 18th march, 2016.
Prizes are not redeemable for cash and are non-transferable
The total value of all prizes is over $1250
The competition is open to Australian residents only.
If for any reason beyond the Promoter’s control the agreed prize is not available a product of equal or greater value will be provided.
The Promoter is not responsible for prizes once they have been dispatched to the winner.
This competition is in no way endorced by instagram or facebook.

4 Great Yoga postures for Pregnancy

GUEST POST BY DENBY SHEATHER
(THE 4 FABULOUS POSTURES ARE ALL FROM HER NEXT BOOK ABOUT PREGNANCY YOGA)







About Denby: When Denby discovered yoga in 2000, she felt the universe had finally revealed her true purpose in this lifetime. She felt blessed and inspired and left behind a successful career in the Film and Television industry to be in service to others as a yogi and teacher.


She started her yoga journey by completing an intensive 2 year Ki Yoga Diploma teacher training course in 2002 with Master teachers Jack Marshall and Richard Paton and simultaneously began studying a variety of natural therapies at Nature Care College, including Energetic and Spiritual Healing, Kinergetics, Bowen Therapy and Massage. Since then she has completed Pre natal and Mother and Baby Yoga training with Suzanne Swann, (inspired by the teachings of Active Birth pioneer Janet Balaskas); the Hatha/Purna Yoga Diploma with John Ogilvie at Byron Bay Yoga; advanced workshops with Donna Farhi, Tara Judelle, Kathryn Budrig, Lisa Masters, Simon Borg-Olivier and Duncan Peak and birthed a beautiful son, Max, who is her greatest teacher and friend.

She continues to hone her skills as a therapist specialising in pre and post natal yoga; is a certified and registered Level 3/Senior teacher (Hatha and Ki) with YA, a Reiki Master and an Alumni Ambassador with lululemon athletica. Ever the perpetual student, Denby is inspired by leading yogis including Shiva Rea, Donna Farhi, John Ogilvie, Simon Borg-Olivier, Tara Judelle and Francesco Garri Garripoli and guided by the teachings of Gangaji, her husband Eli and the luminosity of healer Caterina Pellegrino-Estrich. Denby is currently studying Cranio-sacral therapy and distributes the incredible DoTERRA organic essential oils through the studio.
Denby is now one of the most sought after yoga therapists on the Northern Beaches, well known for her insightful, compassionate and natural affinity with teaching and healing.
All of Denby’s classes incorporate remedial yoga sequences and seasonal insights that build physical structure, emotional foundation & energetic integrity. The more subtle and energetic aspects of Ki and Hatha yoga are woven within these sequences designed to open the heart and encourage a deep exploration of habits, behaviours and memories. Shifting weakness into strength through this system of corrective yoga helps restore balance on all levels and helps awaken the complete Self.
With over a decade of teaching experience and exploring this relationship between the seasonal cycles, the five element theory and body/mind/spirit, Denby has founded the innovative vinyasa-style practice that she calls ‘Ki FUSION Yoga’, a unique style that reflects her own personal journey with yoga, energy and motherhood.


She encourages students to let go of the physical and mental struggle connected with trying to find the ‘perfect pose’ and instead, to find and feel the energies within each pose, with ease, attention and a sense of adventure. Their practice then follows the path of self-inquiry and self-expression, rather than just being a physical activity. Students come away from classes feeling that they have been ‘held’, opened up and safely challenged, at their own level.

“I am humbled to witness the amazing commitments my students make to themselves, each time they step onto their mats. They are all my brave yogi warriors!”
Denby’s other calling in life is writing and she is currently working on two pioneering books, “AWAKENING SHAKTI: HEALING THE WOUNDED FEMININE THROUGH YOGA, RITUAL & SEASONAL WISDOMS”, and “KI FUSION YOGA: DISCOVERING YOUR YOGANATURE”, both to be published and available as ebooks in the new year. (*Both titles/concepts subject to copyright and trademarked.)
Her popular Ki Yoga Active Birth poster, the first of its kind, is now available for sale and the 5 seasonal Ki FUSION posters and DVD’s will be released later in 2012.

Tuesday, 1 March 2016

Nausea during Pregnancy


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GUEST POST BY DENBY SHEATHER

Nausea relates to the quality of your blood.

Your nervous, digestive, hormonal and circulatory systems undergo great changes during pregnancy.  How healthy and balanced you were, (physically, emotionally and mentally) before conceiving, has a huge impact on how comfortable you will be in each trimester. The quality of your blood is governed by the Liver and Spleen and also affected by any emotional attachments you carry around in your heartspace and cell memory. Cycles of all kinds - menstrual, sleeping, eating and working - all reflect our ability to nourish, support and ‘feed’ ourselves appropriately, and as women, we often neglect to honour our femininity and individuality.

Nausea manifests when these energies build up inside our body, mind and emotional selves, making us literally ‘feel sick or queasy’.  We can’t absorb the good stuff or disperse the bad stuff. It is a sign that we are out of balance, that we are not cleansing, aligning and nourishing ourselves properly. When pregnant, your system digests the baby’s waste as well as yours, so the load on your blood increases tenfold. You are making another human being, it is a big job!, but if our blood is strong and balanced, most side-effects can be reduced and even avoided.


Ki Fusion Yoga posture for Nausea: Spleen Setu Bandha

Lay on your back with feet hip width apart ot support your widening pelvis. Have the feet slightly pigeon-toed, this helps engage the inner thighs to access the Spleen meridian that governs blood quality. Press your hands beside your hips and lengthen the shoulders away from the ears to free the neck. Keep chin tilted towards the collarbones but don’t jam the throat as this will impinge blood and lymph flow. As you exhale, press feet firmly into the mat and lift the hips to whatever height is comfortable. Inhale float down and connect spine with the mat again. Roll up and down with your breath, almost like a wave, and create an oceanic quality and sound to your breath by slightly contracting the back of the throat – Ujjai breath – this also calms the kidneys and adrenal glands that work overtime during pregnancy. Repeat 6 times then hold up for a few breaths, working the legs and buttocks to cultivate patience, strength and a flexible spine. Come down and rest, hugging knees around belly to the chest and rock to release. Lay on your left side with a bolster or pillow between your knees and ankles after to allow blood to circulate and for your pulse to settle.

You can practice this pose anytime you feel nauseous or in need of some subtle spinal movement. When your spine is supple and your legs are strong you are more likely to relax into pre labor with a sense of trust in your body’s power and ability to open freely.  When your spine and pelvis feel safe and supported, the mind will surrender more easily to the natural process of birth. Babies also love the rocking sensation and can often be encouraged to move into an optimal position prior to birth.

Birth blessings,
Denby



About Denby: When Denby discovered yoga in 2000, she felt the universe had finally revealed her true purpose in this lifetime. She felt blessed and inspired and left behind a successful career in the Film and Television industry to be in service to others as a yogi and teacher.


She started her yoga journey by completing an intensive 2 year Ki Yoga Diploma teacher training course in 2002 with Master teachers Jack Marshall and Richard Paton and simultaneously began studying a variety of natural therapies at Nature Care College, including Energetic and Spiritual Healing, Kinergetics, Bowen Therapy and Massage. Since then she has completed Pre natal and Mother and Baby Yoga training with Suzanne Swann, (inspired by the teachings of Active Birth pioneer Janet Balaskas); the Hatha/Purna Yoga Diploma with John Ogilvie at Byron Bay Yoga; advanced workshops with Donna Farhi, Tara Judelle, Kathryn Budrig, Lisa Masters, Simon Borg-Olivier and Duncan Peak and birthed a beautiful son, Max, who is her greatest teacher and friend.

She continues to hone her skills as a therapist specialising in pre and post natal yoga; is a certified and registered Level 3/Senior teacher (Hatha and Ki) with YA, a Reiki Master and an Alumni Ambassador with lululemon athletica. Ever the perpetual student, Denby is inspired by leading yogis including Shiva Rea, Donna Farhi, John Ogilvie, Simon Borg-Olivier, Tara Judelle and Francesco Garri Garripoli and guided by the teachings of Gangaji, her husband Eli and the luminosity of healer Caterina Pellegrino-Estrich. Denby is currently studying Cranio-sacral therapy and distributes the incredible DoTERRA organic essential oils through the studio.
Denby is now one of the most sought after yoga therapists on the Northern Beaches, well known for her insightful, compassionate and natural affinity with teaching and healing.
All of Denby’s classes incorporate remedial yoga sequences and seasonal insights that build physical structure, emotional foundation & energetic integrity. The more subtle and energetic aspects of Ki and Hatha yoga are woven within these sequences designed to open the heart and encourage a deep exploration of habits, behaviours and memories. Shifting weakness into strength through this system of corrective yoga helps restore balance on all levels and helps awaken the complete Self.
With over a decade of teaching experience and exploring this relationship between the seasonal cycles, the five element theory and body/mind/spirit, Denby has founded the innovative vinyasa-style practice that she calls ‘Ki FUSION Yoga’, a unique style that reflects her own personal journey with yoga, energy and motherhood.


She encourages students to let go of the physical and mental struggle connected with trying to find the ‘perfect pose’ and instead, to find and feel the energies within each pose, with ease, attention and a sense of adventure. Their practice then follows the path of self-inquiry and self-expression, rather than just being a physical activity. Students come away from classes feeling that they have been ‘held’, opened up and safely challenged, at their own level.

“I am humbled to witness the amazing commitments my students make to themselves, each time they step onto their mats. They are all my brave yogi warriors!”
Denby’s other calling in life is writing and she is currently working on two pioneering books, “AWAKENING SHAKTI: HEALING THE WOUNDED FEMININE THROUGH YOGA, RITUAL & SEASONAL WISDOMS”, and “KI FUSION YOGA: DISCOVERING YOUR YOGANATURE”, both to be published and available as ebooks in the new year. (*Both titles/concepts subject to copyright and trademarked.)
Her popular Ki Yoga Active Birth poster, the first of its kind, is now available for sale and the 5 seasonal Ki FUSION posters and DVD’s will be released later in 2012.

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