A friend sent me a meme today that said "athletes eat and train, they don't diet and exercise" and it struck me how words that are so similar can have a very different emphasis and the power to change our perspective.
I also want you to know you ARE an athlete. Don't laugh this off. I am dead set serious. Your sport is mummying. It involves repeated heavy lifting, constant bending and lunging, holding awkward positions for long periods and you rarely get a day off, all while experiencing unpredictable sleep patterns. If that isn't the definition of an athlete, I don't know what is!
With social and mainstream media pressures to 'bounce back' and 'lose the baby weight' (I hate those terms soooo much) it is no wonder mums lose sight of making sure their nutrition and exercise choices are fit for purpose. What food and exercise choices are going to have mums back functioning at the capacity they need in order to heal their postnatal bodies and 'mummy' day-in-day-out? This is where you need to build your support team.
If an athlete was injured they would have a specific plan for rehabilitation to get them back to their peak performance. Mums deserve that too! Depending on your situation, you might need to seek professional advice from a variety of experts such as dieticians, physiotherapists, massage therapists, exercise physiologists and postnatal trainers to truly create a recovery plan that is specific to you. But don't let that long list scare you. Every mum is different and we are here to help you navigate your postnatal recovery journey with referrals to local practitioners and resources.
If you would like help with your postnatal recovery plan (no matter how old your kids are) give Go Mum! a call.
I vividly remember my first kickboxing class. I was 21 and had recently broken up with a boyfriend who I thought had sapped every last bit of my confidence. But for some reason I felt it was a good idea to take up kickboxing at my local PCYC. I didn't know anyone, they were mostly male participants and I had absolutely no idea what I was doing. Maybe my sub-conscience knew that it was time to stand up or be stood on forever!
A magical thing happened at that first class. A guardian angel in the shape of a petite, blonde competitive kickboxer gifted me my first pair of boxing wraps and showed me in one hour how strength and fragility, kindness and fierceness can coexist in the one body at the same time. My confidence was restored and I hit and kicked that bag with all I had. I was hooked.
I kept up with the boxing side of kickboxing over the years and it was something my husband and I enjoyed doing together pre-children. After I had our second child I remember doing my first boxing session thinking, "this doesn't feel right". My core stability was not yet able to cope with the twisting and impact and subsequently my pelvic floor was bearing the brunt of every blow. Boxing had to take a back seat for a while until my core was stronger and functioning well and my pelvic floor had regained some strength.
Another important factor in my return to this much loved sport revolved around changing how I thought about boxing and what I was really trying to achieve. I was no longer trying to punch out the imaginary face of my ex-boyfriend on the focus mitt with everything I had, and I realised I needed to modify my boxing to get the benefits I enjoyed previously but within my body's current abilities. So I applied what I had learnt about pelvic floor health and exercise to boxing and ran it past some physio friends for good measure.
Here are the top tips for pelvic floor friendly boxing we came up with:
Boxing doesn't have to be like Fight Club and you don't need to be an expert before you put on a pair of gloves. At Go Mum we pride ourselves on having a relaxed, fun atmosphere where everyone is welcome and we can support mums to get the most out of pelvic floor aware training.
If you haven't tried boxing before, here are some of the benefits you can expect:
To work on your pelvic floor friendly boxing technique, join us on Thursday's at Enoggera for our Boxing Mums class. Kids of all ages welcome to play while mum works out. If you are not sure if you are ready to start back at boxing due to pelvic floor or abdominal separation please call Christine to check the best course of action 0402 211 927.
Christine is the owner of Go Mum! Group Fitness and is a prolapse and diastasis survivor with a passion for pelvic floor and abdominal safe exercise.
Tasty Tacos! The Healthy Way to enjoy an old family favourite!
By Carissa Mason, Nutritionist & Go Mum! Advisory Board Member.
Carissa specialises in gut health, IBS in its various presentations, food allergies / intolerances and all aspects of hormonal health. Her nutritional philosophy is to empower women to develop a healthy relationship with food and their bodies and simply be the happiest and healthiest they can be.
This is one of my favourite family dishes! It’s cheap, ridiculously easy and fun to make and it caters for everyone’s taste buds!!
What you’ll need:
1 Old El’paso Stand and Stuff Taco kit (Shells, Tomato Salsa and Seasoning)
2 tomatoes (chopped small enough to fit in the Taco shell)
2 Lebanese cucumbers (chopped small enough to fit in the Taco shell)
1 salad onion (diced)
1 brown onion (diced)
¼ fresh (sweet) pineapple (chopped small enough to fit in the Taco shell)
5 Ice-burg lettuce leaves (Shredded)
1 pack alfalfa
300g button mushrooms (chopped)
500 g mince (beef / chicken / pork)
1 tub pot set natural yoghurt (I love Tamar Valley or Jalna)
1 Tin Tomatoes
1 Tin Lentils (washed and drained)
2 cloves garlic (diced)
1 packet Taco seasoning
Jalapeno’s (for those who are game!)
What to Do:
Pre-heat your oven to 180 degrees (this is for the taco shells)
On your stove top:
In a large frypan heat some olive oil. Lightly fry the brown onion, garlic and mushrooms. Season with Salt and pepper. Add the Mince and cook until browned. Once the mince is cooked add the taco seasoning and mix through. Now add the lentils and tinned tomatoes. Mix though again and allow to simmer for 15 minutes - Stir occasionally.
On your table:
Place the yoghurt, salsa, salad onion, tomato, cucumber, alfalfa and lettuce in separate bowls in the centre of the table. Place a mat / wooden chopping board there also- this can be used for the frypan of mince and taco shells. Put a plate out for each member of the family.
In your oven:
Remove the Taco shells from their wrapping and separate them from each other. I place half a toothpick in each shell – this helps keep them open whilst in the oven. Depending on your oven size place the 10 Taco shells on the steel rack inside the oven. I cook 5 shells at a time and use tongs to place them in the oven and remove them. Cook the shells for about 10 minutes - Or until they have lightly browned on each side. Remove them from the oven and remove the toothpicks.
Place the warm mince on the wooden chopping board in the centre of the table. Give each family member a taco shell on their plate. The rest is up to you! I start with the yoghurt, and then add the mince, then the salsa. I’m a Jalapeno freak – so they are generally jammed on next. Then as many salad toppings as I can get on top!!
This is a great family meal that kids love! Everyone can get involved in the preparation process and pick and choose their salad toppings. It’s super healthy and if you can manage to cram all the toppings into the Taco- it’s pretty nutrient dense. I have at times finely chopped some other vegetables and disguised them in the mince for the non-salad lovers!!
For more amazing food Ideas or to book a nutritional consultation please check out:
My Instagram https://www.instagram.com/carissa_anne_nutrition/
My Facebook https://www.facebook.com/Carissa-Anne-Nutrition-800277830041181/
The Clinic http://www.jessicacox.com.au/
At Go Mum! we are constantly learning and seeking out the best women's health advice and local practitioners. In this blog you will find articles from women's health practitioners that are passionate and experienced in their fields. We hope you enjoy the blog and encourage you to support these local businesses.