tag:blogger.com,1999:blog-54314733820633523192024-03-14T16:46:51.614+11:00Body Beyond BabyJen Dugardhttp://www.blogger.com/profile/05378504516189682391noreply@blogger.comBlogger373125tag:blogger.com,1999:blog-5431473382063352319.post-72779222991293656022013-07-03T20:49:00.000+10:002013-07-03T20:49:56.802+10:00Run Sessions - by Body Beyond Baby Personal Trainer Sally Groves<div dir="ltr" style="text-align: left;" trbidi="on">
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A few months ago, several Body Beyond Baby mums told us they wanted to improve your running. </div>
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Everybody has their own reasons – whether it be one of their own personal goals for the challenge, or to improve their running endurance for various Tough Mum events and obstacle courses, or even to be able to run away from their children. Oops, I mean run with their children.</div>
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And so we have developed a Monday morning Early Riser session that is focused on improving your running!</div>
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Many of you have heard about it, but may still be uncertain about giving it a try. Lots of people have asked me what we actually do in a session…</div>
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Its not just a running group where we all go for a Long Slow Distance (LSD) run. We don’t think you need us to help you with that one – you can smash that out yourselves during the week! LSD runs, which help with endurance and fitness, are a key element of your overall program, BUT there are also lots of other interesting and effective training methods to really see improvements. Quite frankly, if you had have asked me to participate in a LSD run at the crack of dawn I would have rathered stay at home and pull my toenails out.</div>
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So to really improve your running performance, our sessions may include… </div>
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<b>Plyometric drills</b>- simple drills that simulate explosive actions. With various types of jumping, leaping, skipping it is lots of fun – and is also one of the secrets to running stronger and faster.</div>
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<b>Interval training</b> – involves alternating periods of high intensity running with low intensity running or recovery. This type of activity trains your body to recover quickly and gradually increases your ability to run faster for longer.</div>
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<b>Fartlek</b> – don’t laugh… it’s a real word! Fartlek means ‘speed play’ and that’s what this workout is all about. Similar to interval training, however it is more unstructured. The work/rest intervals are based on how YOUR body feels. You can experiment with pace and also with different types of terrain. </div>
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<b>Tempo run</b> – This is a run typically a little slower to your ‘race pace’. So during a tempo run you are working, but not quite at max effort so it should feel smooth. Tempo runs will make you feel more comfortable running at a faster pace for longer period.</div>
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Hill running – makes you stronger, faster, fitter. We trainers love putting you through an awesome hill session!!</div>
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But we cant give all our secrets away! As you can see, there are so many different training options to really improve your running form, speed and endurance!</div>
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Don’t feel like you have to be fantastic at running to attend… everyone is at their own level and own pace. We all have different goals, and our bodies are naturally made up of different muscle fibers some of us are majority ‘fast twitch’ muscle fibers which is great for power and sprinting, but long distances are a struggle!</div>
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And others are ‘slow twitch’ that can turn up on the first day of training and run a comfortable 5km (that is totally NOT me!) and others are somewhere in between!</div>
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Whatever your current run level is, and whatever your goals may be, our run training can help you get there!</div>
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Come and give it a try… Our Early Riser Running Session is 6am every Monday morning. </div>
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Venue: Centennial/Queens Park or surrounds (yep, sometimes we mix it up!)</div>
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Next month we are also bringing you a Running Workshop to really focus on technique!</div>
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Sunday 21st July @ 12pm</div>
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Workshop by Scott Stefl</div>
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-how to run efficiently and injury free</div>
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-how to improve your running technique</div>
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-how to loosen tight muscles caused by running</div>
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For further information and bookings <a href="http://bodybeyondbabyrunning.eventbrite.com.au/" style="text-align: left;">http://bodybeyondbabyrunning.eventbrite.com.au</a></div>
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Jen Dugardhttp://www.blogger.com/profile/05378504516189682391noreply@blogger.com0tag:blogger.com,1999:blog-5431473382063352319.post-27857541342099684052013-07-01T18:51:00.000+10:002013-07-01T18:51:55.466+10:00Guest Blog - by Pei-Shan Wu: A Healthy Relationship Revitalises You<div dir="ltr" style="text-align: left;" trbidi="on">
I often talk about Happy Mummy = Happy Baby and I also believe a happy mummy and happy baby contributes to a happy family but sometimes we forget that our relationship takes time and effort too.<br />
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Here is a great guest blog from Pei-Shan Wu, Mother of Three (Plus One), Relationship Advocate and owner of Both Sides of the Story - giving kids happy mums and dads.<br />
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<b>Why Does Your Relationship Matter?</b><br />
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Relationship matters because of two very important reasons: children learn relationship skills from you, and a healthy relationship can revitalise you</div>
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Your children learn relationship skills from you: Many couples relationships go through a deep dive down after having kids. The busy world of parenthood makes it difficult to look after ourselves, never mind our relationship with our partner. Quite often, 'spending time with my partner' becomes an item at the bottom of our to-do-list which rarely gets ticked off.</div>
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Leaving relationship at the bottom of our priority list may seem like a necessary sacrifice when we become parents. But while we allow each other to drift apart, and ignore the increasing communication problems and conflicts, our children are also missing out on learning important relationship skills.</div>
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Through watching how parents interact with other, children learn the building blocks of healthy relationships: love, friendship, acceptance, appreciation, and respect. Through watching your interaction with your partner, children learn how to establish boundaries, respect other people's limits, accept people for who they are, express love and appreciation, and maintain strong friendships (which is the backbone of relationships).</div>
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When we become parents, we tend to put our children's needs above all, and our own needs last. But it is important to keep yourself energised – you will enjoy parenting more, and your children will enjoy you more. Relationship therapist, Jacqueline Hellyer called it 'selfish selflessness'. Making sure you have enough sleep, eat properly, and exercise are all important things to do to keep your energy level up. When you have a healthy relationship where you feel loved, appreciated and respected, it will certainly boost your energy as well.</div>
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Research has told us that the release of our brain chemical oxytocin makes us feel loved, bonded, euphoric and happy. Sounds like a drug you wouldn't mind having? The simple gestures of affection – kissing, caressing, and holding hands increase the release of oxytocin in our brain. Make a date and get some oxytocin into you!</div>
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Need more relationship building tips? Visit <a href="http://www.bothsidesofthestory.com.au/">www.bothsidesofthestory.com.au</a> and get your free download 'The 5 Common Mistakes Couples Make and How You Can Avoid Them'.</div>
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Both Sides of the Story is holding their upcoming event 'Happy Relationship, Happy Family' on Sunday 14 July at Macquarie University. </div>
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You will learn from 5 of Australia's top relationship therapists on how to build healthy relationship foundations, plus receive a goodie bag with over $100 worth of product samples and discount vouchers. </div>
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Jen Dugardhttp://www.blogger.com/profile/05378504516189682391noreply@blogger.com4tag:blogger.com,1999:blog-5431473382063352319.post-58727095789867739392013-05-30T22:02:00.000+10:002013-05-30T22:23:39.801+10:00Mum of the Moment - Meet Yvette<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: inherit;"><span style="font-size: small;">Without
our wonderful mums and bubs Body Beyond Baby just would not be.
Each month we like to celebrate your achievements and recognise the
hard work that you put into your training and life as a mum. This month
we would like you to meet our Mum of the Moment for May - Yvette<span style="font-size: small;">. </span> </span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;">Yvette
was nominated for Mum of the Moment after joining us for three
challenges now and she shows us how important it is to her to continue <span style="font-size: small;">her training routine whilst juggling work and family.</span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">As a thank you to our Mum of the Moment and a congratulations for all of
her hard work, Yvette will receive a <span style="font-size: small;">$65<span style="font-size: small;"> gift</span> </span>voucher for <span style="font-size: small;">Inspired Wellbeing.</span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Meet Yvette<b> </b></span></span></span></span><br />
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<a href="http://3.bp.blogspot.com/-BIDWhqmkSng/UacVEZ4QXZI/AAAAAAAAAJA/JwI2e-ROj_A/s1600/yvette+and+the+boys+.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-BIDWhqmkSng/UacVEZ4QXZI/AAAAAAAAAJA/JwI2e-ROj_A/s200/yvette+and+the+boys+.jpg" width="184" /></a></div>
<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><b>Tell me a bit about yourself, names of your children, how old they are</b></span></span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">I've
got two crazy little boys: Xander who is 3.5 and Remy who is 14 months
and one big boy, Nick. Destined to be surrounded by too much
testosterone (and pee!). The little guys are balls of energy that can be
exhausting but also endless entertainment. I work 4 days a week in an
HR role with a bank.<b><br /><br />What made you decide to join your first Body Beyond Baby Challenge in Winter 2012? And subsequent two Summer challenges?</b> </span></span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">My
first challenge came along about a month after I started training with
BBB and it seemed like a great way to step up and commit to some regular
exercise. Once I started, I got pretty hooked. I saw a lot of
improvement pretty quickly (though I was working off a pretty low base!)
and I really loved taking some time out from baby duties for some "me"
time. I was really pleased with the changes I saw and felt so when the
next one rolled around, I jumped on board. The challenges are a great
way to set yourself some short term targets and the support you get from
the trainers and the rest of the group is amazing. The camaraderie that
is evident during the challenges, both in person during the sessions
and online on FB, makes it so much easier to stay committed and focused.
<br /> <b><br />What has been your Body Beyond Baby highlight so far?</b> </span></span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">The
first thought that popped into my head is the end of challenge parties -
getting dressed up and eating loads of pizza - but I would probably say
meeting so many great women. I know it sounds like a cliche but I've
never stuck to any sort of regular exercise routine before and I think
the difference this time around is the group of women who I train with
each week. In terms of actual achievements, I think completing the
Spartan Sprint race in March has been my highlight. I was surprised at
how much I enjoyed the challenge.<b><br /><br />What has been your greatest challenge?</b></span></span></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><b> </b> </span></span></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">The
toughest thing for me is making the time to exercise and being
consistent about it. As most of us know, it's a constant juggling act
with kids and work and there is always an excuse to skip training. The
idea of sleep is often more attractive but I never regret hauling my
butt out of bed at 5 or 6am to get my heart rate going! For me the key
is making the commitment up front and ensuring that my husband is aware
of it so there is no excuse for me not to attend. <b><br /><br />When you started, did you ever think you would be joining our tough mums training team?</b> </span></span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Absolutely
not. My goals were more like running twice around the oval without
collapsing. The concept of tough mums was completely foreign to me. I
remember watching some of the team training for Tough Bloke last year
and thinking their level of fitness were something I wouldn't achieve
for years. It's amazing how quickly you see and feel the improvement in
your fitness level when you are committed to some regular exercise.<b><br /><br />Tell us about your motivation to join a small training group with Jen on Monday mornings?</b> </span></span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">I
felt ready to step up my training and start to push myself a little
more. I am loving the opportunity to work with a variety of equipment
and focus on technique while having Jen on hand to provide specific
guidance. Given the small size of the group there is no chance to slack
off during the session so I always get a great workout. It's a new level
of training for me and it's also a little easier to get out of bed at
5am in winter when you are heading to a gym rather than a cold, foggy
park!<b><br /><br />How did you find managing your fitness routine when returning to work?</b></span></span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Some
weeks are tougher than others and sometimes my work schedule makes it
difficult to fit one more thing in and my first thought is to skip
training. But, it's mostly psychological and I know that if I make the
effort, I feel better about myself and more in control of everything
else going on. All my sessions are now early morning so I the key for me
is being organised the night before. I make sure I get all my clothes
out, fill my water bottle up and have everything I need by the door. It
sounds silly but any little thing that makes the process of getting out
of the house easier improves my chances of getting to training!<b><br /><br />Do you have anything else to add?</b></span></span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">I've
really enjoyed getting to know the women in the group. I am constantly
impressed with the effort so many of them put into training - especially
those sleep deprived mamas with teeny weeny babes. It's inspiring to
see so many women make the commitment to work on their health and
fitness. I feel really lucky to have found such a supportive
environment. I also love how Jen and the other trainers are constantly
looking at ways to motivate and inspire us with new training options,
services and events. The continual evolution of the group makes it
impossible to get bored!</span></span></span></span><br />
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<b><span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Mum of <span style="font-size: small;">The Moment is proudl<span style="font-size: small;">y sponsored by </span></span></span></span></span></span></b></div>
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Amy Adamsonhttp://www.blogger.com/profile/01691846759721127308noreply@blogger.com0tag:blogger.com,1999:blog-5431473382063352319.post-42508623225806709112013-05-29T20:31:00.002+10:002013-05-29T20:31:23.414+10:00Chicken Miso Soup<div class="separator" style="clear: both; text-align: center;">
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<b>Chicken Stock</b><br />
1 whole chicken<br />
2 carrots<br />
2 celery sticks<br />
1 leek<br />
1 onion<br />
6 black peppercorns<br />
2 bay leaves<br />
Splash apple cider vinegar<br />
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<b>Chicken Miso Soup (serves 2)</b><br />
500ml chicken stock (above)<br />
½ chilli, sliced<br />
2cm ginger, finely grated<br />
2 tblsp miso paste<br />
300g cooked chicken (above)<br />
100g snow peas<br />
Bok choy<br />
4 shitake mushrooms<br />
1 tsp tamari<br />
1 tsp mirin<br />
2 shallots, sliced<br />
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<b>Stock </b><br />
• Place all chicken stock ingredients into a stock pot and cover with cold water<br />
• Bring to the boil then reduce to a simmer<br />
• Cook the chicken for 1 hour or until cooked through<br />
• Remove chicken and allow to cool slightly before removing all chicken from the carcass<br />
• Add chicken carcass and bones back to the stock and simmer for 3-5 hours<br />
• This will make a nutritious and delicious stock for your soup and you can freeze the remaining for other soups or dishes. There is also plenty of tender chicken to use in the miso soup recipe below and leftovers for salads and sandwiches.<br />
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<b>Chicken Miso Soup</b><br />
• Heat 500ml of chicken stock to a saucepan<br />
• Add chilli and ginger and simmer for 1-2minutes<br />
• Stir through miso paste<br />
• Add cooked chicken from the stock recipe as well as vegies<br />
• Simmer for 1-2 minutes or until warmed through<br />
• Remove from heat and add tamari and mirin<br />
• Serve topped with shallots<br />
• Note that you can also add noodles for a heartier meal<br />
• Enjoy!<br />
<br />Amy Adamsonhttp://www.blogger.com/profile/01691846759721127308noreply@blogger.com0tag:blogger.com,1999:blog-5431473382063352319.post-38746447549374297602013-05-08T20:28:00.000+10:002013-05-08T20:44:46.898+10:00Why we want you to know your Pelvic Floor<div dir="ltr" style="text-align: left;" trbidi="on">
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Within Body Beyond Baby we are continually looking at how we can improve what we do. We work closely with other health and fitness practitioners to ensure we are providing the best possible care for all of our mums. The reason we work closely with these people is because we believe it is important as Personal Trainers for us to 'know what we don't know'. We work with many of our mums within a group environment and we believe in providing as individual a session as possible within that group environment. So, having a support network around us and as much knowledge as possible about each of our mums enables us to deliver the safest and most effective exercise for each and everyone of them.</div>
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One of the businesses that is vital to us doing what we do well is The Physiotherapy Clinic in Bondi Junction. We work closely with Jo Murdoch and the team to ensure we know exactly what is going on on the inside and to assist us in guiding our mums through our <i>Rebuild from the Inside Out</i> philosophy.</div>
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One of the things that we offer in conjunction with Jo is a Pelvic Floor and Core workshop, where we teach our mums all about their pelvic floor and inner core, what it does, what can happen during pregnancy and birth and how to make sure they are setting themselves up to be fitter and stronger than ever before. Within these workshops we use external Real Time Ultrasound (RTU) to assess each persons pelvic floor and transversus abdominal (TA) contraction.</div>
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At our most recent workshop we found a couple of interesting points that we would like to share with you:</div>
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1. Those mums that we had worked with during their pregnancy had a much better pelvic floor and TA awareness and a much stronger contraction (along with the ability to release)</div>
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2. Quite a few of the mums that had come to Body Beyond Baby after their pregnancy had the ability to contract both pelvic floor and TA (through the cues and techniques we had taught them) but were lacking in endurance - meaning that this is something we need to work on as a team and with our BBB mums.</div>
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With this information brings a dilemma:</div>
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1. How do we get in front of more pregnant mums to help them to learn these things prior to having their children so they are more equipped post birth?</div>
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2. We can help mums to work on the endurance of their pelvic floor but ONLY when we know they are doing it well. If you can imagine that a correct pelvic floor exercise is when it is drawn up, and in turn an incorrect one is that of bearing down. If we were then to encourage someone who had not used RTU to ensure they were doing the correct activation, then asking them to hold that contraction and breathe (to train endurance), it could actually be counterproductive and make a weak pelvic floor worse!</div>
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What we will do:</div>
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1. We will be rolling out our Body Before Baby classes over the coming weeks so that we can reach more women and help to make their Body Beyond Baby journey an easier and more effective one. If you are pregnant or know someone who is pregnant and might be interested in these sessions please get in touch and let us know. We would also love to know WHEN you would like these classes to be held - before work, during the day, after work, weekends? You can send an email <a href="mailto:info@bodybeyondbaby.com.au" target="_blank">here</a>.</div>
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2. As much as we would LOVE to make the pelvic floor and core workshop or a one on one check up with our friends at The Physiotherapy Clinic compulsory we know that the most we can do is encourage you to make sure you are looking after you. A quick and simple check up or attendance at our workshops will give you a much better picture of what is going on on the inside and allow us to work with you in the safest and most effective way. This is often even more important for those mums who seem to bounce back after pregnancy and want to push hard in their training. We need to make sure you are up to it and that we can do that safely!</div>
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As for the dilemma about training endurance - we will be adding endurance training to the sessions of all of those mums that have had their check up and know they are activating well. For everyone else we will continue as we have been doing and hope that you now have a little more encouragement to go and find out more about your insides so that we can do our job even better and guide you to YOUR best ever body (whatever that means to you).</div>
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We'd also love to leave you with a testimonial from one of our mums that have benefited from our workshops and physio checks.</div>
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"When I went to Body Beyond Baby, I had three children, 5, 3 and 1 year old. It had been some six years since training and I had heard alot of positive feedback from friends. I chose the 6am morning session (as opposed to a mum and bubs class). The first thing Jen and Amy did was check my separation. It had closed up quite alot, I was down to one to two fingers, but it was quite deep. Jen was hesitant to let me train with the others who were doing more advanced training. I was so disappointed!</div>
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After training, I spoke with Jen and she suggested I come to a workshop. A week later, I was in this session learning about what my core actually is. How to do pelvic floor exercises properly and why (amongst other things). I was blown away. We ended the session with each woman having an ultrasound to make sure we were doing our exercises properly. </div>
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So many people have tried to 'teach' me all these exercises - but only under ultrasound could I actually know I was doing them correctly. Jen was there, to make sure we had clearance to do specific types of training and to what level - I found this so helpful and amazing.</div>
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I recommend Body Beyond Baby to everyone. And now I do my exercises properly!"</div>
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<i>Jennifer Kennedy</i></div>
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Jen Dugardhttp://www.blogger.com/profile/05378504516189682391noreply@blogger.com0tag:blogger.com,1999:blog-5431473382063352319.post-40002780777089774202013-04-29T19:58:00.000+10:002013-05-29T13:16:18.808+10:00Mum of The Moment - Meet Belinda<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #783f04;"><span style="font-family: inherit;"><span style="font-size: small;">Without
our wonderful mums and bubs Body Beyond Baby just would not be.
Each month we like to celebrate your achievements and recognise the
hard work that you put into your training and life as a mum. This month
we would like you to meet our Mum of the Moment for April - Beli<span style="font-size: small;">nda. </span> </span></span></span></div>
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<span style="color: #783f04;"><span style="font-size: small;"><span style="font-family: inherit; font-size: small;"><span style="font-size: small;">Belinda </span></span><span style="font-family: inherit;">joined Body Beyond </span><span style="font-size: small;"><span style="font-family: inherit;">Baby </span><span style="font-size: small;"><span style="font-family: inherit;">for our 2012 Summer Chall</span><span style="font-size: small;"><span style="font-family: inherit;">en</span><span style="font-size: small;"><span style="font-family: inherit;">ge and</span><span style="font-size: small;"><span style="font-family: inherit;"> has </span><span style="font-size: small;"><span style="font-family: inherit;">m</span><span style="font-size: small;"><span style="font-family: inherit;">ade si</span><span style="font-size: small;"><span style="font-family: inherit;">gnificant progress in her health and fitness. Belinda h</span><span style="font-size: small;"><span style="font-family: inherit;">as now </span><span style="font-size: small;"><span style="font-family: inherit;">joined out tough mums training group on Saturday </span>morning<span style="font-family: inherit;">.</span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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<span style="color: #783f04; font-family: inherit;">As a thank you to our Mum of the Moment and a congratulations for all of
her hard work, Belinda will receive a </span><span style="color: #783f04; font-family: inherit; font-size: small;">$65<span style="font-size: small;"> gift</span> </span><span style="color: #783f04; font-family: inherit;">voucher for </span><span style="color: #783f04; font-family: inherit; font-size: small;">Inspired Wellbeing<span style="font-size: small;">.</span></span></div>
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<span style="color: #783f04;"><span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Meet Belinda</span></span></span></span></span></div>
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<b><b><span style="color: #783f04;"><span style="font-family: inherit;">Tell us a bit about yourself, names of your children, how old they are?</span></span></b></b></div>
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<span style="color: #783f04;"><span style="font-family: inherit;">My name is Belinda, mum to 11 month old Josh and step-mum to two older boys. My husband Alex and I have a very full and enjoyable life raising three very active boys. </span></span><b><span style="color: #783f04;"><span style="font-family: inherit;"><br /></span></span></b></div>
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<span style="color: #783f04;"><span style="font-family: inherit;"><b>What made you decide to join our Summer Challenge for the first and then second time?</b> </span></span></div>
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<span style="color: #783f04; font-family: inherit;">I had just started with Body Beyond Baby when Jen and Amy were talking about the first summer challenge. Josh was still only young and I wasn't feeling confident about making it to the park that many days a week but I needed to lose a few more kilos so decided to give it a go. I loved to exercise before I had my baby and was really excited that I had found a way to continue post baby. I found that exercise made me happy and set me up for a good day which is what I was needing in those early months.</span></div>
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<span style="color: #783f04; font-family: inherit;">The first challenge helped me get back into my pre baby skinny jeans. I had enjoyed the positive, inspiring environment so much that when the next one came around it wasn't an option not to sign up. </span></div>
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<span style="color: #783f04;"><span style="font-family: inherit;">Two sessions per week have now turned into 3-4 plus a run on Sundays and I am surprised to find I am the fittest I have ever been. Who ever though that could happen after having a baby?</span></span></div>
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<span style="color: #783f04;"><b style="font-family: inherit;">What has been your Body Beyond Baby highlight so far?</b><span style="font-family: inherit;"> </span></span></div>
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<span style="color: #783f04;"><span style="font-family: inherit;">The highlight so far has been learning how to eat to nourish my body with the energy it needs. I'd always thought all calories were the same but quickly came to learn the role of sugar. The clean eating makes me feel so much better than just the exercise alone. My step children are now very familiar with my view on sugar. They weren't too thrilled as the juice, ice cream and sugar laden snacks disappeared but they are getting used to it. </span></span></div>
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<b style="color: #783f04; font-family: inherit;">What has been your greatest challenge?</b><span style="color: #783f04; font-family: inherit;"> </span></div>
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<span style="color: #783f04;"><span style="font-family: inherit;">I think I'm about to embark on my greatest challenge yet - the obstacle racing. I'm really not sure if the mud, the wet and the cold are my thing but I'll certainly give it a go. I love to push myself beyond what I think I am capable of in every aspect of my life so I suspect the challenge of the obstacles will appeal to me. Deep down I think I will very quickly become hooked. </span></span></div>
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<b style="color: #783f04; font-family: inherit;">Describe your goal now that you have joined our tough mums training group.</b></div>
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<span style="color: #783f04; font-family: inherit;">Whilst I've only just started the tough mum training I really enjoy being pushed that bit further. The muscle fatigue the next day is a reminder that I am on my way to getting stronger. I may not be able to do certain exercises yet but I will get there. My goal is to become fitter and stronger and be able to get through an obstacle course. </span></div>
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<span style="color: #783f04;"><span style="font-family: inherit;"><b style="font-family: inherit;">What has been your family’s reaction to your new fitness regime?</b></span></span></div>
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<span style="color: #783f04; font-family: inherit;">My husband and I have always been fit and active so I guess it came as no surprise to him that I would continue after having a baby. He enjoyed the healthy dinners I prepared in the weeks of the challenge and as I lost weight, he too lost 10kgs. The boys were not so keen on the lack of sugary treats but as time goes on it becomes less and less of an issue. They don't ask me to buy juice anymore and the oldest enjoys his oats with chia seeds, LSA and banana for breakfast. </span></div>
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<span style="color: #783f04; font-size: small;"><span style="font-family: inherit;"><b>Mum of The Moment is proudly sponsored by </b></span></span></div>
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<a href="https://www.inspiredwellbeing.com/" target="_blank"><img border="0" height="73" src="http://2.bp.blogspot.com/-9D_K-SEs5yA/USFngitFZOI/AAAAAAAAAEs/555rCDEcBMg/s320/Inspired+Wellbeing.jpg" width="320" /> </a></div>
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Amy Adamsonhttp://www.blogger.com/profile/01691846759721127308noreply@blogger.com0tag:blogger.com,1999:blog-5431473382063352319.post-89778447582985780512013-04-29T18:54:00.004+10:002013-04-29T20:26:50.624+10:00Guest blog - How do our Feet Change During Pregnancy by Sally McGinnity, Podiatrist<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #783f04;"><span style="font-family: inherit;">We recently had a chat with our friends at Athlete's Foot in Bondi Junction about the way a mothers feet can change during pregnancy. I meet many mums who are wearing runners that are years old so we thought it would be a really great topic to bring you more information on - today we hear from </span></span><span style="text-align: left;"><span style="color: #783f04;">podiatrist Sally McGinnity;</span></span></div>
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<span style="color: #783f04;"><span style="font-family: inherit;">Our feet are very complex structures:</span></span></div>
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<span style="color: #783f04;"><span style="font-family: inherit;">• There are 26 bones in one foot, </span></span></div>
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<span style="font-family: inherit;">• In both feet this makes up a quarter of the bones in our body.</span></div>
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<span style="font-family: inherit;">• 33 Joints, </span></div>
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<span style="font-family: inherit;">• Over 100 muscles, tendons and ligaments</span></div>
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<span style="font-family: inherit;">• We take on average 10, 000 steps a day- in a lifetime this would walk us around the globe 4 times!</span></div>
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<span style="color: #783f04; font-family: inherit;">Taking care of our feet is so important yet so often forgotten, until a pain or problem arises. </span></div>
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<span style="color: #783f04; font-family: inherit;"> Many pregnant mothers visit a Podiatrist with the following questions: “I think my feet have grown, is that possible?” “Why am I experiencing pain in my feet now?” “Will this swelling ever go down?” “Are my feet now flat?”</span></div>
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<span style="color: #783f04; font-family: inherit;">During pregnancy a mothers foot can change considerably (some of you may have experienced these changes for yourself) on average a woman’s foot can grow by up to half a size or more during pregnancy- so what’s happening to cause this? </span></div>
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<span style="color: #783f04; font-family: inherit;">These changes to the structure of a mother’s foot during pregnancy can occur for the following reasons:</span></div>
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<span style="color: #783f04; font-family: inherit;">- In part due to the weight gain during pregnancy which can cause increased pressures placed on the feet. </span></div>
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<span style="color: #783f04; font-family: inherit;">- Your body retains extra fluid whilst pregnant, this gradual swelling or oedema as it is often referred to, can begin in the 2nd trimester and continue late into the pregnancy. The swelling can be dependent on weather, time of day and time spent on feet.</span></div>
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<span style="color: #783f04; font-family: inherit;">- The other factor is the hormone Relaxin. Relaxin is released to relax the ligaments around the pelvic area during childbirth. However, it can also create an increased laxity in the ligaments of your feet. All 26 bones are held together by ligaments, so whilst the bones in the foot are not growing, the ligaments are holding these bones together can start to loosen, creating a degree of spread and flattening of the arch of the foot.</span></div>
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<span style="color: #783f04; font-family: inherit;">Whilst the swelling will subside generally after a month of delivery, the foot spreading due to the change in the ligament structure can be permanent. Around half the Mum’s out there report a change in foot size by half to a full size after having babies.</span></div>
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<span style="color: #783f04; font-family: inherit;">For those that experience these changes during and after pregnancy it is important to ensure that your shoes are the right fit to your current size. There is no point trying to squeeze your foot back into your pre-pregnancy shoes as this can lead to ingrown toenails, aggravating bunions, or creating corns and calluses. Correct footwear and being fitted correctly can be biggest factor in avoiding and treating foot complaints during pregnancy. If you have concerns about your feet during pregnancy seeing a Podiatrist can be a good place to start.</span></div>
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<span style="color: #783f04; font-family: inherit;">Sally McGinnity</span></div>
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Amy Adamsonhttp://www.blogger.com/profile/01691846759721127308noreply@blogger.com2tag:blogger.com,1999:blog-5431473382063352319.post-56342410235753685842013-04-29T12:24:00.002+10:002013-04-29T12:24:31.011+10:00Tough Mums do Tough Mudder<div dir="ltr" style="text-align: left;" trbidi="on">
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Written by Body Beyond Baby PT and Tough Mum Team member Sally Groves:</div>
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April 13th 2013. Numbers which are unlucky for some… but not the Tough Mums, who survived (mostly unscathed) the epic 20km torture obstacle course known as “Tough Mudder”.</div>
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The Tough Mum Team LOVE's their obstacle racing events, but it is fair to say, we were all pretty nervous arriving for this one. Some dreamed about it the night before, some tried to get lost on their way (yeah, nice story guys) but we all turned up! These nerves were not eased when our usual teammate Lauren, who wasn’t running but instead was working medical at the event, regaled us with details of the various injuries sustained during the morning…. O. M. G!</div>
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Well, we shook off those fears, took our nice bright outfits, and hit the starting area. An awesome guy psyched us up with hardcore music, chants, and promises to help and look after our fellow competitors. This challenge is not about the time on the clock, its about teamwork! Helping each other conquer the course, and finishing with our heads held high.</div>
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And then, with a sea of fellow mudders leaping through the orange smoke, we were off! Our team ran together and tackled some amazing obstacles… Dark tunnels, ice baths, leaping over trenches, crawling through mud and under barbed wire, dragging our bodies through the water beneath a cage, and of course our favorite – the electric eel!</div>
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As suspected, 20km was no walk in the park. Its amazing how organisers can get so much uphill into a circular course!... Or maybe it just seemed that way. Lets not forget the sneaky hidden tree roots designed to trip us up so spectacularly. My face certainly hit the dirt once or twice, as did some others who I won’t mention by name (Hi Amy!). But we picked ourselves up laughing and carried on. As did the ladies with twisted ankles and blisters. Poor Charlotte stopped to empty the ‘rocks’ from her shoe to find they were actually giant blisters. Well a bit of foot taping later and off she continued. Great effort!</div>
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We found our size actually helped us along the way. Although the vertical challenges were tricky, everything in small confined spaces we found to our advantage. The Tough Mums also tackled each obstacle strategically. Electric eel was slow and wriggly to try to avoid getting shocked (moderately successful). Trainer Jen channelled her inner Catherine Zeta Jones to gracefully progress through the obstacle and avoid the wires, before a big lumbering man nearly crawled straight over the top of her, roaring as he was repeatedly zapped. </div>
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Strategy also came into play when we hit the Mud Mile. We debated whether to get into the muddy trench before trying to climb the first slippery mud pile, or try to leap onto it like some other competitors… then we watched as one person jumped and slammed their face straight into the wall. Clinging to the mud, and almost certainly sporting a broken nose, and potential Angelina Jolie lips, she took a moment and continued on. Wow! Amazing and courageous! …but feeling her pain, we quietly slid into the water and took the obstacle in a pain free fashion.</div>
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But the Tough Mums also had their own injury. Celine, always agile and strong, took a fall from the 12 foot Berlin Wall straight onto her shoulder. We crowded fearfully around her, peering closely to see if there were any bones protruding or strange deformities present… but she didn’t like that much and up she got, dusted herself off, and used her Tough Mum shirt as a sling for the rest of the race. Hardcore!</div>
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Best Tough Mum achievement was seen at ‘Walk the Plank’… we climbed up the ramp like a herd of mindless sheep and found ourselves facing a 15 foot drop into water below. Well, it doesn’t seem so bad when you are looking from the ground, but at the top it was scary! … ‘I think I can see my house from here!’ And this was where we saw Charlotte face her fear. She was at the top for a while, counting to three a few times but not quite ready to go. There were even very attractive lifesavers in the water below, as well as climbing up to jump alongside her (nice move Charlotte), but still she wasn’t quite ready. Then finally, with a yell of determination, and with the entire crowd below chanting her name like a rockstar… she leaped! Amazing moment. Best of the day!</div>
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We finished the event strong, with some of the best obstacles saved til last… Funky Monkey, Everest, and of course ElectroShock Therapy! We smashed them all, crossed the finish line, and then proudly posed for photos covered in mud and sporting our TM Headbands!</div>
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The final challenge of the day: finding where I parked my car! But that’s another story…Awesome event, fantastic day, and amazing achievements by the whole team. Well done Tough Mums… Jen, Amy, Della, Danette, Cori, Charlotte, Celine (…and me too) . We totally earned our post race beers , burgers and headbands. Once again we wear our bruises with pride, marveling at their spectacular colours, and tell war stories of our epic day.</div>
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Totally ready to do it all again…See you in October Tough Mums!!</div>
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Jen Dugardhttp://www.blogger.com/profile/05378504516189682391noreply@blogger.com0tag:blogger.com,1999:blog-5431473382063352319.post-12310803999344861202013-04-29T09:10:00.000+10:002013-04-29T09:11:50.624+10:00Split Pea Dahl<div class="separator" style="clear: both; text-align: center;">
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<span style="color: #783f04;"><span style="font-family: inherit;">1 cup yellow split peas, soaked overnight<br />2 tsp coconut oil<br />½ onion, finely chopped<br />1 clove garlic, finely chopped<br />1cm ginger, finely grated<br />Pinch of ground coriander, ground cumin, turmeric, garam masala<br />1 small sweet potato, peeled and finely chopped<br />1 carrot, peeled and finely chopped<br />1 cup vegetable stock<br />1 cup coconut milk<br />1 zucchini finely chopped<br />½ cup frozen peas<br />1 cup kale, chopped<br />½ bunch coriander, chopped<br /><br />• Heat coconut oil in saucepan over low hear<br />• Add onion, ginger and garlic and cook 2-3 minutes<br />• Add spices and cook for another min<br />• Add split peas, sweet potato, carrot, stock and coconut milk <br />• Cover and cook for 25min<br />• Add zucchini, peas and kale <br />• Simmer uncovered for another 15min or until vegetables are very tender<br />• Remove from heat and stir through coriander<br />• Enjoy</span></span><br />
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<span style="color: #783f04;"><span style="font-family: inherit;"><br /></span></span>Amy Adamsonhttp://www.blogger.com/profile/01691846759721127308noreply@blogger.com0tag:blogger.com,1999:blog-5431473382063352319.post-72932162820127332312013-04-09T21:08:00.001+10:002013-04-09T21:08:50.565+10:00Charlotte's Prize as our Overall Winner of 2012 Sunmer Challenge!<span style="color: #783f04;"><span style="font-size: small;"><span style="font-family: inherit;">Charlotte <span style="font-size: small;">enjoyed a wonderful day of pam<span style="font-size: small;">pering on a <span style="font-size: small;">s<span style="font-size: small;">unny Wednesday in<span style="font-size: small;"> March as her prize <span style="font-size: small;">as the <span style="font-size: small;">overall winner of our 2012 Summer <span style="font-size: small;">Challenge. She first met </span></span></span></span></span></span></span></span></span></span>with Sharon from Coa<span style="font-size: small;">ch Me</span> Beautiful to talk about her wardrobe and styling tips. She then had her hair and make-up done at Deligio in Randwick before her photo shoot with Julia Wheeler from The Maternity Photographer. Please enjoy the wonderful photos of Charlotte and her family.</span><br />
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<span style="color: #783f04;">Thank you to our wonderful sponsors who have made this day possible. Please click on the logo below to head to their websites.</span><br />
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Amy Adamsonhttp://www.blogger.com/profile/01691846759721127308noreply@blogger.com0tag:blogger.com,1999:blog-5431473382063352319.post-44082987447126296822013-03-27T14:57:00.000+11:002013-03-27T14:57:28.625+11:00Tough Mums do the Spartan Sprint<div dir="ltr" style="text-align: left;" trbidi="on">
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Written by Body Beyond Baby - Tough Mum Team member and latest addition to our PT team here at BBB, Sally gives an overview of our day at the Spartan Sprint.</div>
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After months of anticipation, hardcore training sessions, rope burns and countless burpees, Spartan Sprint finally arrived in Sydney! And the Body Beyond Baby Tough Mums were ready! …As were our previously rope burned shins which we prepped with layers of gauze, bandages and electrical tape! </div>
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At the starting line, we all agreed to really push as hard as we could for this race, and see what we were capable of. Because of course… We Are Spartans!</div>
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There were some big teams around, but our bright orange Tough Mum tops really stood out, and we had many people approach to say hi, give their encouragement and support. </div>
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But of course we did not look bright and pretty for long. While this race may have been shorter in distance than others, this was one of the biggest challenges any of the Tough Mums have faced. There were no gentle obstacles to ease us in… we were thrown into the deep end literally, with some big swims and running hard core hills. But what fun we had!</div>
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There were mountains of mud to climb and slide over, 10 foot walls, barbed wire, spear throws, wall traverses, tunnels, hurdles, monkey bars, and a cargo net rigged up at a scary height with gaps big enough for us to fall through!</div>
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There was also lots of swimming. Not quite as refreshing as you would think, with murky muddy (and sometimes smelly) water, and Race Supervisors reminding us not to swallow any. We didn’t actually see any cows self-consciously squatting for a poop by the river bank, but I wouldn’t have been too surprised. We did some marvellous demonstrations of breaststroke and sidestroke, and even an occasional paddle on a rubber tyre. But don’t be fooled by our occasional leisurely paddling. The feats of BBB Tough Mums were amazing…</div>
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Special mention to Celine for smashing every obstacle and going so hard that she vomited twice along the course without barely slowing her stride (although she vomited for a photo… what a poser!)</div>
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And Lauren (one of our team paramedics) who we lost for a moment, but she reappeared telling us she had stopped on the hill to relocate a man’s injured knee.</div>
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Danette who quickly marched up the hill carrying her sandbag on her shoulders, overtaking puffing competitors… whilst still able to maintain a steady flow of conversation. Yes, Tough Mums can indeed multi task! </div>
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And not to forget our team captain and trainer, Jen, who completed the course without a single burpee and came in in 21st place.</div>
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We could mention everyone - all the Tough Mum team gave an amazing performance throughout the race, without too many burpees having to be performed! And without doubt, the Spartan Sprint finished as hard as it had started.</div>
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There was a final kilometre of running and sliding through a muddy creek lined with thorny bushes, which you couldn’t help but grab each time you slipped. Then a seemingly endless length of barbed wire to roll under until you came out and had to dizzily leap over a fire pit. Finally a group of muscular Spartans to fight through before crossing the finish line. ….perhaps our ladies didn’t try too hard to run away from those fine specimens…</div>
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All in all, an awesome day and amazing effort from all our BBB Tough Mum Team. We were indeed the Dirty Dozen by the end of the race, but the muddy faces just made our big smiles more dazzling!</div>
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So Tough Mums, lets wear our cuts and bruises with pride… and get ready for the next Spartan! Aroo!</div>
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Jen Dugardhttp://www.blogger.com/profile/05378504516189682391noreply@blogger.com0tag:blogger.com,1999:blog-5431473382063352319.post-63380969882230400492013-03-19T15:33:00.000+11:002013-03-19T15:35:13.367+11:00Lamb and Roasted Beetroot Salad<div dir="ltr" style="text-align: left;" trbidi="on">
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<u><span style="font-family: inherit;">Ingredients (Serves 2)</span></u><br />
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<span style="font-family: inherit;">300g lamb backstrap</span><br />
<span style="font-family: inherit;">1 fresh beetroot</span><br />
<span style="font-family: inherit;">1 tsp olive oil </span><br />
<span style="font-family: inherit;">4 spears of asparagus, steamed </span><br />
<span style="font-family: inherit;">1/2 red onion, sliced</span><br />
<span style="font-family: inherit;">2 cups baby spinach</span><br />
<span style="font-family: inherit;">handful parsely chopped</span><br />
<span style="font-family: inherit;">1 tbsp toasted pine nuts</span><br />
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<u><span style="font-family: inherit;">Tzaziki dressing </span></u><br />
<span style="font-family: inherit;">1/2 lebanese cucumber, grated</span><br />
<span style="font-family: inherit;">1/2 cup Greek yoghurt</span><br />
<span style="font-family: inherit;">1/2 clove garlic, crushed</span><br />
<span style="font-family: inherit;">handful mint leaves, chopped</span><br />
<span style="font-family: inherit;">1/2 lemon, squeezed</span><br />
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<li><span style="font-family: inherit;">Preheat oven to 180 degrees</span></li>
<li><span style="font-family: inherit;">Peel and slice beetroot, toss in olive oil and season with salt and pepper</span></li>
<li><span style="font-family: inherit;">Place on a baking tray and roast in the oven for 45min to an hour</span></li>
<li><span style="font-family: inherit;">To make the dressing, squeeze all liquid out of cucumber after grating</span></li>
<li><span style="font-family: inherit;">Add all other dressing ingredients and season with salt and pepper to taste</span></li>
<li><span style="font-family: inherit;">Refrigerate until ready to serve</span></li>
<li><span style="font-family: inherit;">Heat non-stick frypan or griddle pan</span></li>
<li><span style="font-family: inherit;">Cook lamb backstrap for a few minutes either side depending on thickness</span></li>
<li><span style="font-family: inherit;">Allow to rest while arranging salad ingredients on your plates</span></li>
<li><span style="font-family: inherit;">Add roasted beetroot, sliced lamb and top with the pine nuts</span></li>
<li><span style="font-family: inherit;">Serve with your tzaziki dressing</span></li>
<li><span style="font-family: inherit;">Enjoy</span></li>
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Amy Adamsonhttp://www.blogger.com/profile/01691846759721127308noreply@blogger.com0tag:blogger.com,1999:blog-5431473382063352319.post-57471581091186778962013-03-18T21:27:00.000+11:002013-03-18T21:27:14.582+11:00Mum of The Moment - Meet Della<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: inherit;"><span style="font-size: small;">Without
our wonderful mums and bubs Body Beyond Baby just would not be.
Each month we like to celebrate your achievements and recognise the
hard work that you put into your training and life as a mum. This month
we would like you to meet our Mum of the Moment for March - Della<span style="font-size: small;">. </span> </span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Della</span> </span>was nominated for Mum of the Moment by a number of other Body Beyond
Baby mums who<span style="font-size: small;"><span style="font-size: small;"> are inspired by how <span style="font-size: small;">Della makes it to sessions whil<span style="font-size: small;">st running a<span style="font-size: small;">round after four children!</span> </span></span></span></span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">As a thank you to our Mum of the Moment and a congratulations for all of
her hard work, Della will receive a <span style="font-size: small;">$65<span style="font-size: small;"> gift</span> </span>voucher for <span style="font-size: small;">Inspired Wellbeing.</span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Meet Della</span></span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><b>Tell us a bit about yourself, names of your children, how old they are</b><br /><br />I am 45 years old and my partner of 15 years, Nick, is a hard working barrister. We have four children and we live in Darlinghurst in two small terrace houses stuck together. My oldest child, Camilla (or “Milly”), is 12 years old and has just started high school this year. Next is Rory who is nine years old and in year four. Henry just turned six the other day and he is in year one. Finally, there is baby Darcy who is turning two at the end of May. I also have two step children, Sam aged 20 and Eliza aged 19 but they are all grown up now and have left home.<br /><br />I worked for many years as a commercial litigation lawyer in a large city law firm. I left during the global financial crisis, thinking I might have some time with my family and return to work at a later stage. I realised that I no longer wanted to be in the corporate world. Together with another mum I volunteered to run the after school dance program and that kept me busy. I now have another plan but more about that later. <br /><br /><b>What made you decide to join our Summer Challenge for the first and then second time?</b><br /><br />I was inspired to join the first Summer Challenge last year after speaking to some of the other mums who looked amazingly fit as a result of the Winter Challenge. I had already been training with Body Beyond Baby for about three months but I soon came to realise how much further I had to go and the discipline of being involved in a group challenge was really motivating and fun. I set higher goals and was thrilled to see that I could run my two laps around the oval a full minute faster than when I first started training with Body Beyond Baby. Many of the things I started to change as I learned more about nutrition were very surprising. My three skim cappuccinos each day became one delicious satisfying full fat cappuccino and several cups of green tea. My huge overflowing bowl of low fat yogurt (full of sugar to make up for the lack of fat) became a small bowl of full fat Greek yogurt with some blueberries and chia seeds. Lean meat and fish, loads of healthy salads and new foods like quinoa and small snacks of almonds and boiled eggs became staples and the effect on my energy levels was amazing. I found that I could train hard and look after my family with the good fats and the protein keeping me going. I also continued to breastfeed my big one year old baby with no trouble at all. I enjoyed the camaraderie – all the other mums were very inspiring – and I had great results. I couldn’t really believe my eyes when I saw the before and after photos. I realised that I was actually fitter and leaner at 45 than I had ever been in my entire life!<br /><br />I joined the second Summer Challenge because I still wanted to lose a couple more kilos and because I loved the first Challenge so much. I am gradually coming to realise that, having come so far, my fitness and my shape is what I should be focussing on rather than my weight. This Challenge I have finally kicked my terrible diet coke habit for good and I am committed now to making changes for me and for my family for life not just for a few weeks. <br /><br /><b>What has been your Body Beyond Baby highlight so far?</b><br /><br />The highlight for me has been taking part in the Spartan training day with some other mums from BBB. As I reached the end of six <span style="font-size: small;">grueling</span> rounds of training covered in dirt and sweat, sun burnt and sore, dehydrated and totally disoriented I felt strangely elated as I was joined by my kids to shake hands with none other than The COMMANDO!<br /><br /><b>What has been your greatest challenge?</b><br /><br />My greatest challenge has been to concentrate on improving my form and technique. I am still working on that one. I also want to be able to do an unassisted chin up. I am working on that one too! I saw a woman at the gym today doing chin ups with a large weight attached around her middle. As I stood there with my mouth hanging open in total awe, she told me that it makes doing normal chin ups really easy! I look forward to experiencing that!<br /><br /><b>When you started, did you ever think you would be joining our tough mums team in the obstacle events like The Spartan Race?</b><br /><br />A few weeks ago as I stood in the pouring rain for over an hour before the start of the Kings of The Sand Race at Cronulla, I reflected on how it was almost surreal that I felt fit enough and brave enough to enter a sand race with obstacles with a whole lot of other much younger mums! It’s a whole new fun world – a very exhilarating way to spend time – learning to climb ropes and swing on monkey bars and to get all dirty and muddy without so much as blinking an eyelid. I can almost hear Jen telling me to “toughen up” right now!<br /><br /><br /><b>What has been your family’s reaction to your new fitness regime?</b><br /><br />My family are thrilled at my new found enthusiasm for fitness. Every Sunday during the first Summer Challenge my six year old son would wait for me ready to jump on me the moment I got home from Steps to ask me if my time had improved. Some things have taken a little getting used to though – Henry still asks when we will be having white rice again and often begs me to get Nutrigrain for breakfast one more last time! Hopefully their memories will fade. My very “Eastern Suburbs” daughter’s reaction when she saw me after the Spartan training was also pretty funny – she kept saying “Mum you look terrible - what is all that dirt in your hair?” <br /><br /><b>Do you have anything else to add?</b><br /><br />I am currently training to become a qualified personal trainer so that I can one day train mums with Body Beyond Baby. I have a lot of work to do, including hours of observation and practical training before this happens but I am feeling happy about the direction my life has taken. I was a bit lost for a few years particularly as I grappled with the private pain and heartache associated with repeated miscarriages in my quest (some would say a rather misguided quest in my early forties!) to have another baby. When baby Darcy finally came along it was a bit of a shock (a nice shock though) and it took me a while to pick up the pieces and get on with life. BBB has played a big part in my journey to move forward. I can’t wait to inspire other mums to do their very best, the way I have been inspired by Jen and Amy and all the other friends I have made at Body Beyond Baby over the past year. </span></span></span></span></div>
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<b><span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Mum of <span style="font-size: small;">The Moment is proudl<span style="font-size: small;">y sponsored by </span></span></span></span></span></span></b></div>
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Amy Adamsonhttp://www.blogger.com/profile/01691846759721127308noreply@blogger.com0tag:blogger.com,1999:blog-5431473382063352319.post-62271111860022085512013-03-13T23:45:00.002+11:002013-03-14T09:42:09.439+11:00My response to SMH article "Exercise guru labels outdoor fitness groups 'embarrassing"<div dir="ltr" style="text-align: left;" trbidi="on">
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Given SMH used a Body Beyond Baby pic at the head of a comeback video on todays article 'Exercise guru labels outdoor fitness groups 'embarrassing' I thought it only right that I throw my two cents into the equation - and you know how I like to have my say!</div>
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<a href="http://2.bp.blogspot.com/-nDljLS0-7W0/Tp45TI6Nm-I/AAAAAAAAAtY/6TPs4Ts2I5I/s1600/IMG_1658.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" height="200" src="http://2.bp.blogspot.com/-nDljLS0-7W0/Tp45TI6Nm-I/AAAAAAAAAtY/6TPs4Ts2I5I/s200/IMG_1658.jpg" title="Jen Dugard" width="150" /></a></div>
When I first read the title of the article I thought Gary Egger was going to fire off about the technique that is sometimes used, or should I say not used within a group fitness environment and I would have been only too happy to put my hand up and agree with him. Many of you already know my stance on this - that there are way too many trainers 'just cruising', especially within a group fitness environment. But, on the same note there are also many, many outdoor group exercise businesses that have fantastic and credible personal trainers running them. Trainers that are encouraging and inspiring our inactive and overweight population to get off their backsides and get moving.</div>
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Egger said that "councils should crack down on trainers who monopolise beaches" - I guess that depends on whether they have permission to be there or not. I am sure you will find that any trainer running a legitimate business that they pour time, energy and money into that they plan to run in a council area they will most certainly have that permit. The trainers that we want on our streets are fully qualified, registered, insured and carrying their permits. Waverley Council meeting to discuss a crackdown on trainers flouting the rules should be seen as a positive. There are always some bad eggs and this crackdown will help to weed them out, leaving more land and space for those abiding by the rules.</div>
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As for the comments:</div>
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"there are obviously people who do it because it does send a statement and make them look good"</div>
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A contradiction to their later comment where they tell of other people being embarrassed or put off exercising. I can assure you that you don't choose to run group exercise sessions to look good. When you make the commitment to stand outside rain, hail or shine you are certainly not feeling glamorous or worrying about how you look. Especially come winter - have you stood outside in the cold and the rain and maintained your energy, motivation and encouragement for the people in your groups lately? Standing warm and dry in a gym with no wind and rain is much more about 'look' than outdoor training will ever be! </div>
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"trainers are interfering with other peoples right to common recreational grounds" </div>
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If there is a true interference and unwillingness to obey any rules set in place and these trainers are really in the way then move them along. Keep in mind that the majority of outdoor group training programs (especially around Bondi where this article seems to concentrate) are ran before 7.30am in the morning (if not earlier) and pretty much the only other people out in recreational areas at that time are others exercising in some shape or form - there are certainly no family picnics to interrupt at that time of the morning.</div>
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"personal training is an 'elite approach' to fitness and a very middle class thing to do"</div>
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Firstly, there is a discrepancy in this comment, the article is discussing group exercise, which, from my experience is a lower cost option which makes it MORE accessible to general population.</div>
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Secondly, what is wrong with personal training being at a higher price point? It may be seem to be an elite approach but surely that is only relative to your bank balance. And, if you are working with an experienced personal trainer that can help you specifically with your needs and goals and you choose to spend money on this service then it shouldn't be criticized. Many trainers spend a lot of time and energy researching and becoming the best in their field so that they can look after their chosen target market to an elite level.</div>
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"outdoor fitness groups could be embarrassing for other people to watch and could turn others off exercising"</div>
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Really? Thats a legitimate argument? I don't know ANYONE who would see someone that had the motivation to get themselves out of bed, get to the beach or the park, rain, hail or shine and work hard with their training group before most people have even gotten out of bed and decide that they are embarrassing to look at and be turned off exercising themselves. They are more likely to be inspired to do the same, to exercise well and to get healthy - it's not supposed to be glamorous. And given we are a nation of obese individuals leading increasingly sedentary lives we should be encouraging people to get out and move regardless of how they look. <br />
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In summary, do we need to have more exercise options at varying price points to cater for more of the Australian population and to encourage them to be fitter and healthier? Yes. Do we need to make sure we, as trainers as respectful to people around us, our environment and ensure we have the proper permits and permissions? Yes. But do we need people like Gary Eggar putting down the outdoor group training model as a whole? No way! We need to think of spending our energy thinking of more ways to get more people involved rather than knocking the ones that are out there making a difference to peoples lives. And </div>
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To read some more responses to this article from other fitness professionals check out below:<br />
<a href="http://www.fitnessnetwork.com.au/_blog/Network_Blog/post/A_Network_riposte_to_criticism_of_outdoor_group_training/" target="_blank">Australian Fitness Network</a><br />
<a href="http://www.smh.com.au/executive-style/fitness/let-us-exercise-when-and-where-we-want-20130313-2g04r.html" target="_blank">Mike Jarosky</a></div>
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Jen Dugardhttp://www.blogger.com/profile/05378504516189682391noreply@blogger.com5tag:blogger.com,1999:blog-5431473382063352319.post-66194384142083020162013-03-12T19:45:00.005+11:002013-03-19T15:34:36.255+11:00Thank you to our Challenge Sponsors for 2013!<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #783f04;"><span style="font-family: inherit;">Our Find Your Summer Body - 8 Week Challenge for 2013 kicked is well underway with over 70 mums</span></span><span style="color: #783f04; font-family: inherit;"> excited and on board making changes to their lifestyle, improving their fitness, looking and feeling fantastic!</span></div>
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<span style="color: #783f04;"><span style="font-family: inherit;">We know that without our team of mums and the sponsors that support them Body Beyond Baby would not be what it is today. We
really appreciate our partners and sponsors in enabling us to reward
our Mums for their commitment to themselves and the amazing lifestyle changes they make through our challenge. It
is a great privileged to be associated with these
fantastic brands that share our values and acknowledge the importance of
ensuring mum is well looked after. So a BIG BIG thank you to all involved!!!</span></span><br />
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<span style="color: #783f04;"><span style="font-family: inherit;">Click on their logo to go straight to the website.</span></span><br />
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Amy Adamsonhttp://www.blogger.com/profile/01691846759721127308noreply@blogger.com0tag:blogger.com,1999:blog-5431473382063352319.post-7082906574554131392013-03-06T10:58:00.001+11:002013-03-06T10:58:41.513+11:00Introducing Little Bird Nanny Share<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #783f04;"><span style="font-family: inherit;"><span style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-size: small;">I am really excited to introduce our new partner Little Bird Nanny Share. Moving forward Little Bird Nanny Share will provide some of their best nannies to look after your little ones during your Body Beyond Baby training sessions in Centennial Park. </span></span></span></span></span></div>
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<span style="color: #783f04;">Little Bird Nanny share is owned and operated by mums Vianca and Danijela, let's find out a little more about them - </span></div>
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<span style="font-size: small;"><span style="color: #783f04;"><span style="font-family: inherit;"><b><span lang="EN-US">A LITTLE BIRDIE TOLD ME….</span></b></span></span></span></div>
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<span style="font-size: small;"><span style="color: #783f04;"><span style="font-family: inherit;"><span lang="EN-US">Talking to
many mums it was clear that many women feel conflicted about going back to work
because of the limited child care options available. While nannies are often
the preferred choice, they are out of reach for many families. Spotting the
need for an affordable service that parents feel good about using, Little Bird
Nanny Share was born.</span></span></span></span></div>
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<span style="font-size: small;"><span style="color: #783f04;"><span style="font-family: inherit;"><b><span lang="EN-US">Vianca
Rechtman</span></b><span lang="EN-US"> has always
had a love for bringing people together and organising logistics. Having worked
across the tourism, entertainment and events industries in Australia and Europe
she has many experiences to draw upon to support Little Bird and understand the
needs of both Little Bird families and nannies. In recent years, Vianca has
been working in the evolving world of digital marketing as an Account Director
whilst juggling the wonderful role of motherhood to a now 2 year old girl and new baby. She
has been a member of Little Bird for the past 18 months which has given her
first- hand knowledge of the great service the agency offers to families needing
personalised support and the importance of finding the right Nanny to fit the
family and child.</span></span></span></span></div>
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<span style="font-size: small;"><span style="color: #783f04;"><span style="font-family: inherit;"><b><span lang="EN-US">Danijela
Iacono </span></b><span lang="EN-US">has 14 years
corporate experience in pr and marketing for national and international brands
and fashion houses. She has managed large companies, events, budgets and egos!
Working with some very demanding people, Danijela discovered her niche in
recruitment and mentoring. Thriving on providing the right environment and the
best possible care for staff and clients – whilst juggling a business, client
and staff retention and a healthy lifestyle (including a husband) Danijela was
drawn to the efficiency and logic of a Nanny Share company. Her own struggle
with falling pregnant and 1.5 years on IVF has finally given Danijela and her
partner a little baby hence the natural progression into this field. Mountain
View Early Childcare Centre was also run in the family for the past 4 years and
exceeded in numerous State Awards.</span></span></span></span></div>
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<span style="font-size: small;"><span style="color: #783f04;"><span style="font-family: inherit;"><span lang="EN-US">We know we are going to enjoy a great partnership with Vianca, Danijela and Little Bird and we know that you, our valued Body Beyond Baby mums will now have a fantastic resource and go-to business for your nanny needs!</span></span></span></span></div>
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Amy Adamsonhttp://www.blogger.com/profile/01691846759721127308noreply@blogger.com1tag:blogger.com,1999:blog-5431473382063352319.post-21687867342717108612013-02-26T18:13:00.000+11:002013-02-26T18:13:04.414+11:00The Nutritional Value of a Honey Sandwich<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="text-align: justify;">I recently posted a question on my facebook page: Would you choose honey sandwiches and a suitable afternoon snack for your child? I got some great and varied feedback so I thought I would delve a little deeper.</span></div>
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The basic nutritional content of honey per tablespoon (25g) is 20.6g of sugar, 20.8g carbohydrates in total. </div>
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One average slice of whole meal bread (40g) contains 16g carbohydrates</div>
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One average slice of white bread (40g) contains 18g carbohydrates</div>
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If you think about something high in sugar being around 2g per 100g and something high in sugar being 30g per 100g then I am sure you can see that if there is 20.6g of sugar in 25g of honey and we multiply this by four to make the per 100g version we have 82.4g per 100g! Wow!</div>
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Now lets add some bread and maybe even some banana whereby a medium banana has around 21.8g of carbs and of that 18.6g comes from sugar and I am sure you agree that is a HUGE amount of sugar - especially for a child.</div>
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Take into account also that non of these items are high in fats or proteins in order to help to even out the sugar hit and insulin spike you will get after consumption not to mention the crash that will come later. In my opinion any nutritional value you may gain from the honey cannot out weight the huge amount of sugar. Give this to a child and the body treats it just the same way as it does chocolate and lollies.</div>
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I can think of SO many more preferable snacks to give my children that are highly nutritious, contain good fats and protein and are low in sugar.</div>
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I had a quick chat to mum of one, Naturopath and Nutritionist, Emma Sutherland, about her views on this topic:</div>
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“Just one tablespoon of honey contains approximately FIVE teaspoons of sugar and I am sure if you put that on a table with a slice of bread, every single parent would say no way, that¹s not a healthy afterschool snack! You make a great point Jen, this snack does not contain protein or fat to slow down the sugar spike. When we think of childhood obesity we often think of sugar laden soft drinks and processed foods but sometimes we need to be more careful and honey is the perfect example.</div>
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Recent research released in America has clearly stated that children are consuming the majority of their energy intake via energy dense and nutrient poor foods (http://www.ncbi.nlm.nih.gov/pubmed/23340318). Considering our soaring childhood obesity epidemic this points the way for more parent education and healthier school canteens.”</div>
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So for those of you that said that the honey sandwich was a treat or 'sometimes' food, you are spot on, and for those of you that thought it was a good afternoon snack, I hope that this information might make you think twice and help you to choose other, more nutritionally sound and lower in sugar, foods for your child's regular snacks.</div>
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Jen Dugardhttp://www.blogger.com/profile/05378504516189682391noreply@blogger.com0tag:blogger.com,1999:blog-5431473382063352319.post-626251021066649512013-02-20T14:07:00.001+11:002013-02-20T14:07:24.319+11:00Is Sugar Free that hard to grasp?<div dir="ltr" style="text-align: left;" trbidi="on">
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If you can grasp nut-free, wheat-free, gluten-free, dairy-free and egg-free why not sugar-free.</div>
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Why is sugar free so hard to respect?</div>
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We all know we can’t take nuts into schools, kindys or daycare these days. There are children at risk of anaphylactic shock and so we obey these rules. For the good of these children we know, with a few small changes, we can look after them to the best of our ability. Birthday cakes that are taken into school or kindy should be nut-free – no big deal, we can make that small change to our usual recipe and we do so willingly. For a parent of a child eating wheat- or gluten-free almond flour is potentially a go-to substitute for regular flour so it may take a little thought but throw in some coconut flour and you’re away. A little thought needed, yes, a little inconvenient for some, yes – but necessary and accepted all the same.</div>
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Many children and adults are removing wheat from their diet also. If your child is suffering from eczema or other inflammatory conditions and you are told they may be affected by wheat you remove it from their diet and you expect other people to follow these dietary guidelines for the good of your child. Again, no questions asked. Same with dairy – no one argues when you declare your child is on goats milk or another milk substitute (hopefully not soy, but more on that another time).</div>
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Eggs are another one, shell fish and gluten. All seemingly acceptable exemptions from our modern day diet due to modern day issues and conditions.</div>
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So why is sugar free so hard to grasp? No-one questions the removal of nuts, wheat, eggs or dairy because it is for the good of the child yet sugar-free is questioned. No one would sneak ‘just a tiny bit’ of nuts to the child who could go into shock or dairy to the child riddled with eczema yet, ‘just a little bit’ of sugar is okay. No-one gives the child allergic to eggs some anyway because everyone else is eating eggs and the child ‘must be missing out’. Yet being made to feel you are depriving your child or causing them to miss out on sugary junk is not uncommon.</div>
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Maybe its because most of the other symptoms are visible ones – you can see a child’s eczema and relate to how awful it must be for that child. You see a child taken to hospital after an allergic reaction to nuts, shellfish or eggs. But what about those reactions that we can’t see – what is going on in the brain of a young child that has child who has consumed a piece of cake, a coke or a glazed donut? What about the irrational and uncontrollable behavior the huge sugar hit can cause on a tiny body? And the crash? Experiencing emotions and learning to deal with feelings can be overwhelming at a young age anyway – do these children need even more to battle with?</div>
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I got in touch with fellow health and fitness expert, Rhiannon Lovell, who specializes and has lots of experience in working with both children and adults with both physical and behavioral difficulties which are often caused by the foods they consume. This is what she had to say on this topic</div>
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"As the mum of two beautiful young kiddies, a son with multiple food allergies and intolerances (I think Jen was talking about my child above!) and my daughter who has mildly food intolerances. I know first-hand the experience of daily dietary restrictions…...including (shock horror!) the removal of sugar! </div>
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Our journey prior to the removal of sugar from our family household has been an interesting one, driven by the attempt to help my son manage his allergies, eczema and asthma. It has included many different elimination diets, supplements and alternative therapies, however the one thing that was always outstanding was the sugar issue.</div>
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It was obvious to us the effect that sugar had on our kids…particularly my son. Erratic behavior, difficulty managing emotions, anxiety and insomnia are just some of the side effects. After my daughter has been to a birthday party (the one place we let go of the reigns!) her behavior is monstrous!</div>
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A lot of the mainstream research says that sugar is fine for kids, it causes no behavioral issues or side effects. That may have been the case many years ago, however these days children’s bodies are constantly being bombarded with different environmental stresses and toxins and sugar just adds to the onslaught.</div>
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Through much research and trial and error, here’s what I know about sugar and kids:</div>
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All kids love sugar. Breast milk is naturally sweet, so they develop a palate for sweetness at an early age. This sweetness used to be satisfied through a piece of fruit and the consumption of healthy fats, these days access to processed, sugar laden foods is far easier than food preparation.</div>
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Sugar affects the developing brains of kids. How? A significant portion of our neurotransmitters in our brain are linked to our gut. It’s called the Gut-Brain Connection…google it. The basic premise is that if our children’s guts are not receiving adequate nutrition, neither is their brain. This has massive implications in learning and behavioral disorders.</div>
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Sugar has an immune suppressing effect. It messes with their biochemistry on a cellular level and sends their stress hormones haywire. Have you ever noticed the heightened behavioral response from kids after consuming sugar and the subsequent crash that follows? This is not great at all for their developing bodies due to the cellular inflammation it creates..</div>
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Sugar directly affects insulin levels. When these levels become out-of-whack kids are at high risk of developing Type 2 Diabetes….a chronic modern day disease that is driven by purely lifestyle factors.</div>
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Fruit contains sugar. Yes it’s natural; however fruit contains fructose which is a tricky little molecule. It manages to bypass all the other sugar processing routes and is processed by the liver and converted directly to fat. I am not saying kids don’t need fruit, they do, just not 5 pieces a day. If they crave it, it’s the sugar they crave.</div>
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So how can you reduce the sugar load in your household?</div>
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Start gradually! If you go cold turkey, you will go through a withdrawal phase and trust me it’s not pretty….but interesting to observe the hold that sugar has on us though!</div>
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Introduce more plant based snacks such as vege sticks and dips such as hummus and cannellini beans. Great for balancing the blood sugar.</div>
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Use nourishing fats like coconut oil (fantastic for gut health!) and butter (unless you are dairy allergic, then use ghee) in your cooking and baking. Coconut oil is a fantastic source of immediate energy for kids. Fat is your friend!</div>
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Opt for lower fructose fruits such as berries for snacks. They are delicious in smoothies!</div>
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Start reading labels and learn as much as you can about the hidden sugars in foods…they are in breakfast cereals, tinned products, breads, crackers and numerous other conveniences.</div>
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When baking I use Rice Malt, Stevia or poached fruit as a sugar substitute. </div>
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Getting rid of sugar from your families diet can be challenging and you will have blowouts…we all do, that’s part of being human. However the change in our household (from ALL of us, not just the kids!) after getting rid of sugar has been amazing. Behavior has settled down, food reactions have minimized, homework is getting done and even my husband and I have clearer heads and less tiredness. It’s all fantastically positive!"</div>
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So, from two mums passionate about sugar-free if we can help you to improve your child’s health and behavior we will be happy! You can help us to spread the sugar-free message and realise that when we say we don’t give our children sugar they are not missing out. We have made a decision to do the best possible thing for the wellbeing of our children, just like those parents of children with seemingly more serious allergies or difficulties.</div>
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Jen Dugardhttp://www.blogger.com/profile/05378504516189682391noreply@blogger.com3tag:blogger.com,1999:blog-5431473382063352319.post-15387127244883851772013-02-18T15:26:00.001+11:002013-02-18T15:26:31.931+11:00Introducing Inspired Wellbeing - 'Mum of The Moment' Sponsor<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: inherit;">I would like to introduce you to our brand new Mum of the Moment sponsor for 2013 - Inspired Wellbeing. Inspired Wellbeing have been generously sponsoring Body Beyond Baby's Challenges throughout 2012 giving a lovely hamper to one of our winners. We are very excited to now have Inspired Wellbeing as part of our monthly 'Get to know and celebrate a BBB Mum'. To help us congratulate our awesome mums even further each Mum of the Moment with receive a $65 gift voucher to pamper herself through their online store.</span></div>
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<span style="font-family: inherit;">Inspired Wellbeing is an Australian owned family business and is the largest dedicated online health and wellness store in Australia. They make keeping healthy, easier, cheaper and more convenient. They specialise in promoting and supplying natural health products to improve lifestyle, health and wellbeing. </span></div>
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<span style="font-family: inherit;">Their product offering appeals to people of all ages who understand the nutritional and health benefits of natural health and organic food products and who enjoy superior quality. Inspired Wellbeing caters for vegetarian and vegan customers, those seeking gluten-free or kosher foods, people with food allergies and those who are unwell as well as pregnant women and families with young children, anybody in fact who looks after their health and wellbeing. Inspired Wellbeing deliver to your home or office, allowing the elderly, busy mums and executives, those less mobile and regional customers access to a vast range of products without the stress of having to get to the shops. Their prices are very competitive and our shipping affordable. </span></div>
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<span style="font-family: inherit;">Inspired Wellbeing would like to kindly offer all Body Beyond Baby members or friends, free shipping on all orders over $50. Valid for deliveries to Sydney only until 28 February 2013. Simply use the voucher code BBB upon checkout. This is a single use coupon so can only be used once per customer. </span></div>
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<span style="font-family: inherit;">Click on the logo below to go directly to their website at www.inspiredwellbeing.com </span></div>
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Thank you Inspired Wellbeing!<br />
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Amy Adamsonhttp://www.blogger.com/profile/01691846759721127308noreply@blogger.com0tag:blogger.com,1999:blog-5431473382063352319.post-16286912371058479372013-01-26T14:43:00.001+11:002013-01-26T14:57:00.963+11:00My response to Michelle Bridges blog post - "Children and Empowerment"<div dir="ltr" style="text-align: left;" trbidi="on">
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It's Australia day today and my day has, so far, been like this:</div>
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5am - alarm went off - I planned to get up and run ...... re-set alarm for 6am (yep, I'm human)</div>
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6am - alarm went off again - this time I got up, showered, got dressed and left home a good hour before I started work</div>
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7am - found a beautiful spot on a rock down at Maroubra and spent the next 20 minutes meditating. A new thing for me, but something I have wanted to learn about and do for sometime. So, for my own sanity, wellbeing and growth I went last weekend to learn and have been practicing twice daily since then. I feel great having made the decision and carried out the action to do this for myself.</div>
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8am - hit the park and spent the next hour training all of the wonderful mums that had also made the decision to make time for themselves before embarking upon the weekend with their families.</div>
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I'm not feeling so wonderful today but I know I have taken care of myself, I know that these feelings will pass and that I will come out the other side. Whilst browsing the net I found myself on Michelle Bridges' blog and her last post was one entitled <a href="https://www.michellebridges.com.au/blog/post/children-and-empowerment/" target="_blank">'Children and Empowerment'</a> which I wanted to share with you and comment on because I really couldn't agree with what she is saying more. An exert from her blog, 14th January, 2013;</div>
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"<i>It strikes me that mother’s are put under a lot of pressure to a) be a good mother to their child under the scrutiny of, well, under the scrutiny of pretty much everyone it seems, and b) to get themselves fast tracked back into the physical shape they were at conception, or even before."</i></div>
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I am sure that pretty much every mother out there can resonate with this. I talk about this a lot, in fact the very first chapter of my book, <i>How to Love your Body as much as your Baby</i> (after the introduction) is entitled 'Be a little Selfish', here is an exert from that chapter;</div>
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<i>"Selfish! That’s not a word that mums are allowed to comprehend let alone use. I’d like to, in the nicest possible way, challenge you to be a little bit selfish and to put yourself at the top of the list every single day.</i></div>
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<i>Being a mum can be all consuming. From the moment you wake (that’s if you made it to sleep in the first place) to the few moments you get to your self you are constantly thinking about your child. No matter what kind of mum you are or what kind of parenting techniques you use we all have one thing in common - we want to be the best possible parent we can for our children. </i></div>
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<i>This starts in pregnancy, often even before conception, when we devour book after book about how to prepare our body best for birth, what foods to eat, what exercise to do, what vitamins to take...the list is endless. We read books on the development of our babies as they grow inside us, then we start on the techniques, theories and ideas on how best to parent them, how to teach them to sleep, when they should eat, how often they should poo....what this means.... what that means and it goes on...... All the while we are still pregnant and making sure we are taking care of the vessel which is currently carrying them - you. You prepare your meals with care making sure you include all of the valuable food groups, you rest regularly, you have your personal trainer or pilates instructor firmly scheduled into your diary, you take regular time out to relax with friends or wind down over a great book and life is great. You are nurturing and loving your baby through your care for your body.</i></div>
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<i>Then, your beautiful baby arrives and everyone's focus is on this little bundle of joy but no one has more focus than you. No-one could care more about doing the right thing for them than you. So you continue to devour books, ask questions, fret over the right things or the wrong things, worry if they are sleeping too much, eating too little or haven't poo'ed for two days. Your baby is loved, nurtured and cared for in every way you see possible. </i></div>
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<i>The difference is now your baby is outside of your body, you don't have the determination, drive or energy to focus on you any more. There is no time when this little person is so demanding and so important. But what you forget is that the body that once carried this little baby internally is now the lifeline that carries them externally. Your whole life is centered around them and will continue to be for the next 18-20 (or more!!) years in one way or another. You are the foundation by which they will learn life, be nurtured and grow into this world. Your health and wellbeing has NEVER been so important."</i></div>
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Add to this the pressure we put onto ourselves and feed off from the media about what a post-baby body 'should' (and apparently, can) look like in the shortest span of time possible. We can (and do) drive ourselves nuts in a world where we have lost our sense of self yet somehow strive to be super mum!</div>
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The very valuable moral of both mine and Michelle's message is that it is 100% OKAY to look after YOU. To make sure you allow yourself time to help yourself to feel good and to ensure you keep your head above water. Take a little time today to think about what you do in your week on a regular basis to ensure you are nurturing you. </div>
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<i>How to Love your Body as much as your Baby </i>will be released chapter by chapter via ibook in the upcoming weeks. I am inviting you to be part of my editing process - through our facebook page and direct email you will be able to give feedback, ask questions, share your experience and start a conversation about anything that you read in order to shape the final version of my book. You will get the opportunity to talk directly to me so that we can create the best book possible, which will, in turn, help you become the best mother you can be first for you and then for your children and families. I look forward to sharing this journey with you.<br />
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<i>I write for you so I'd love to hear your thoughts and views on my blog posts. Please feel free to comment below or one the <a href="https://www.facebook.com/bodybeyondbaby" target="_blank">Body Beyond Baby</a> facebook page!</i></div>
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Jen Dugardhttp://www.blogger.com/profile/05378504516189682391noreply@blogger.com1tag:blogger.com,1999:blog-5431473382063352319.post-18944330731516531962013-01-18T17:00:00.001+11:002013-01-26T14:58:39.246+11:00My response to Geoff Parker, CEO, Australian Beverages Council on The Project<div dir="ltr" style="text-align: left;" trbidi="on">
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I'm sitting at home on the couch with my kids sheltering from today's Sydney heat in the cool air-conditioning. My children are the most important people in my world and I will always do for them and teach them the best of my knowledge in regards to their health and wellbeing. I think that is one of the reasons I get so angry when I see and hear people standing up and saying things that I know some people will take literally, and, in turn affects the wider health and wellbeing of our population of children.</div>
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I have been stewing about a segment I saw on <a href="http://theprojecttv.com.au/video.htm?movideo_p=39696&movideo_m=262154)." target="_blank">The Project </a>last night about soft drinks. The interview was with Geoff Parker, the CEO of the Australian Beverages Council, who was doing his best to convince us that soft drinks (or sugar) was not the evil it is being made out to be. If you take your information from the Australian Beverage Council itself he may very well be correct; lets look at what the have to say:</div>
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“it is kilojoules that count when it comes to weight loss, not uniquely kilojoules from sugar,” said the Council’s CEO, Mr Geoff Parker.</div>
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“As the author of the study noted, when kilojoules from sugar were replaced with kilojoules from carbohydrates there was no change in weight, Mr Parker said. “This would not have been the case if sugars had a unique effect on body weight.” </div>
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(taken from their <a href="http://australianbeverages.org/lib/pdf/MR%20-%20industry%20response%20to%20dietary%20sugar%20and%20weight%20status%20BMJ%20article%20Jan%202013.pdf" target="_blank">media release</a> dated 17th January 2013)</div>
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Okay, so when kilojoules are replaced with other carbohydrates there was no change in weight but I know for sure the amount of nutrients you would consume within the same amount of kj's would not be comparable. Not to mention the actual amount of physical food (real food, rather than empty, non food) you would be able to consume which equalled the same amount would be much greater. AND seeing as it is a better quality carbohydrate and you would most likely need less to be satisfied and therefore be likely to eat less and, just maybe, over time, weight would be lost.</div>
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And you're telling me that with 65g or 15 teaspoons of sugar in a 660ml (20floz) bottle of coke or approximately 1000 KJ's (for example) consumed every day isn't a problem? I can't think of any other way you can consume that amount of sugar SO quickly than by drinking it - therefore that, in itself is a problem for me; drinking KJ's instead of actually eating them. What about quality over quantity?</div>
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But the statement which made me most mad was; </div>
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"Kids need energy, and, absolutely, soft drinks provide that energy"</div>
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(on The Project, 17th Jan, 2013)</div>
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Far OUT!!! Kids need what? energy? Yes. Junk, crap, sugar, NO. I don't care how much the argument is that it's about KJ's in equals KJ's out, I know, if you speak to almost every parent out there they will tell you about the effect sugar has on their children. The high; the CRAZY sugar high that follows and the dramatic, world ending disaster and tears that follow that. I can tell you how a sugar hit effects me..... pretty much the same way (maybe without the tears) an energised, hyperactive high followed by a sluggish low - and that's an adult body with an adult metabolism processing the sugar.</div>
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Apparently our criticism of the soft drink industry is because they are an easy target - hmmmmm, yes.....fill a bottle with sugar water and in my book that does make you an easy target. No matter what you say about soft drinks being part of a balanced and healthy diet I will not believe you. I know that your soft drinks do absolutely nothing good for my body and even less for my precious children's young and developing body. A body that needs to be in tip top condition to help them run and jump and play, that I need to feed the most nutritions and healthy foods as often as possible. They are growing, they are developing, not only in body but also in mind. I've said it before and I will say it again; what we teach them when they are young will shape their habits and normalities as they grow. Not to mention contribute to our obesity epidemic (or not). </div>
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You may not directly market to children under the age of 12, but they see you, and by giving the tick of approval to some less educated parents and people around them you are giving the tick of approval to these children. To come out on national television and say it is okay to give children soft drinks to add variety to what they drink is highly inappropriate. As a mum on my facebook page noted "Why don't they put pure coconut water into schools and introduce kids to a delicious refreshing drink that won't rot their teeth, have them pinging off walls or damaging their bodies and brains." Why not indeed!</div>
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Oh, and the bit where you said that sales of low or no sugar soft drinks were outnumbering sales of full sugar versions by three to one which showed we were getting the message about reducing sugar in general AND that the sweeteners in these drinks are okay," because they have been tested" - give me a break! Have you seen the reactions our children are having to artificial sweeteners and additives causing allergies and behavioral problems.</div>
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There is nothing that you can say to me now, or with any amount of one sided research that will lead me to believe that soft drinks should be a balanced part of mine, my children's or anyones diet.<br />
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<i style="background-color: #f7f0e9; color: #634320; font-family: Helvetica, Arial, Verdana, 'Trebuchet MS', sans-serif; font-size: 13px;">I write for you so I'd love to hear your thoughts and views on my blog posts. Please feel free to comment below or one the <a href="https://www.facebook.com/bodybeyondbaby" style="color: #bf4e27; font-weight: bold;" target="_blank">Body Beyond Baby</a>facebook page!</i></div>
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Jen Dugardhttp://www.blogger.com/profile/05378504516189682391noreply@blogger.com3tag:blogger.com,1999:blog-5431473382063352319.post-78981938354212597772013-01-04T10:22:00.001+11:002013-01-15T21:31:35.883+11:00Don't Waste your Time in the Gym<div dir="ltr" style="text-align: left;" trbidi="on">
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I just got back from the gym, nothing unusual there, but this morning it got me so frustrated. Not with my own workout but what I saw when I looked around me. I might add at this point, I have not been training at the gym I usually train at (a change is as good as a holiday). So, before any PT's I know and those that know where I usually train take offense, this gym shall remain nameless.</div>
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What IS really great to see, is the number of people who have either already gotten back into their training routine after Christmas and New Year or those that have started a new one. But for f*#k's sake, if you are going to do it, do it well! I know very few people in this day and age that have the time and energy not to spend both well. When I looked around this morning I saw some very strange, if not completely dangerous, sights. And not only from people training alone. Some of those people were training with trainers who were more interested in having a good chat than ensuring their client was training well. More on that later.....</div>
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In the first instance, if you have never been into a gym before, or have never gained proper instruction, it is my recommendation that you seriously consider getting teaching off the right person. It is nobody's 'fault' if they go into the gym and don't really know what they are doing. If you have never been taught them how should you know? If I want to learn or something new I will seek out the right person to help me learn the new skill or technique. I am a trainer and I work with other trainers to increase my knowledge and check my technique. Nobody knows everything and we can all benefit from the right instruction. Not to mention the fact that if you are consistently doing exercises incorrectly you run an increased risk of injury. You will potentially recruit the wrong muscles in the wrong order, use poor technique and develop habits which take time to undo and also put you at the risk of injury down the track when muscles that have been compensating for others finally give way. For example; back, hip and knee injuries often come from an incorrect use of 'core' muscles and more of a bracing technique than proper inner abdominal (transverses abdominis, pelvic floor, multifidus) recruitment. Many people just rely on their external abdominal muscles to protect their back during heavy lifting and over time this is a recipe for disaster. And that injury will often occur during an everyday activity because the correct muscles just don't bother working anymore because apparently they don't 'need' to.</div>
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I work with people everyday that struggle to 'move their body in space', some people take to exercise more naturally than others, just like some people can spell better than others. Some of these people cannot squat properly and will forget how to do it correctly by the next time they train. But the fact that I am working with them every time they exercise to ensure that the correct technique is trained into them over time is fantastic. I have seen many of these people go on to completely transform their body and awareness.</div>
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This leads nicely on to my next gripe - just because someone is a personal trainer, doesn't mean that they are the right PT for you (or a good PT at all). Before you put your body into someones hands make sure you check them out. Check out their technique when they train other people, check out their technique when they train themselves (if you can), check out their attention to their clients when they are training them and how much they offer advice or corrections - even an exercise performed extremely well can often be tweaked to make it even better or harder. Talk to other people and find out what they know about them, talk to their clients and ask them if they are getting results and what results they are getting (results should always be tracked through regular testing). Will they regress a client or go back to basics if they are lifting too heavy and not nailing technique (very important in my book). Do they have the best possible experience for your needs? If you had an eye problem you wouldn't visit a knee surgeon would you? It is the same with PT's - if not even more so. Many PT's attempt to be masters of everything and experts of nothing. Not a problem if you fall into the general population with no injuries, special requirements or specific goals BUT if you do have any of the above then do yourself a favour and really check out their experience and credentials.<br />
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Throughout different phases of your training lifetime you may need to work with different trainers and a really great PT will not hesitate to refer you onto someone that they feel can help you more at this time. And last but not least if a trainer is talking on their phone, sending text messages, sitting down and losing concentration during sessions do yourself a favour and move onto the next one. If nothing else you are spending your money for their time and if at a basic level you are not getting that it's time to find someone new.</div>
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Doing the most effective and most efficient exercises for you, especially if you are working with a great trainer, is a wonderful use of your time and you can gain fantastic results when performed well and consistently. Make this year your best year of training yet. Make the changes you need to make in order to ensure you are not wasting your time and energy. Get these simple things in order, throw out the old (if they are not working anymore) - both in regards to exercises and trainers, bring in the new and look and feel more fantastic than ever in 2013.</div>
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Jen Dugardhttp://www.blogger.com/profile/05378504516189682391noreply@blogger.com0tag:blogger.com,1999:blog-5431473382063352319.post-19791323475261002202013-01-03T14:03:00.000+11:002013-01-03T14:04:20.312+11:00Find Your Summer Body - Before and After pics - Mel<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="text-align: justify;">Mel shares what she got out of her Find Your Summer Body - 8 Week Challenge experience with us, along with her before and after pics:</span><br />
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"I really enjoyed the 8 week challenge and having dedicated time every week focusing on me and not the kids. My aim was to improve my upper body strength and be able to run. I'm proud to say have some nice strong arms now and that I can run around the oval. I always felt supported by Jen and Amy as they helped me extend my exercise ability. A big THANK YOU guys. It was also great to exercise with such a great group of women. I tell everyone I meet how fantastic Body Beyond Baby is. My next aim is one of the mud runs!"</div>
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Obviously not a big person to begin with but you can really see the changes in her before and after pics. Mel lost 2kg, 9cm from around her waist and 7cm from her hips. She increased her push ups by 10 on her knees and knocked 56" off her beep test. Well done Mel and thank you for sharing with us and we look forward to seeing you in our next mud run!!!</div>
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Jen Dugardhttp://www.blogger.com/profile/05378504516189682391noreply@blogger.com0tag:blogger.com,1999:blog-5431473382063352319.post-27124554145264180532013-01-02T19:38:00.001+11:002013-01-02T19:38:05.942+11:00Find Your Summer Body - Before and After Pics - Emma<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="text-align: justify;">Emma shares what she got out of her Find Your Summer Body - 8 Week Challenge experience with us, along with her before and after pics:</span><br />
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"The main thing I have gained from both the winter and the summer challenge has been enjoyment. I've enjoyed exercising (especially with such a supportive group), enjoyed the energy I have for life, improved my mental health and love the way my husband and girls are so proud of the new, fit mummy!"</div>
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Emma lost 4kg in her challenge this time, 4cm from her waist and 5cm from her hips. She knocked 13" off her timed run, 31" off her cardio test and improved her beep test by 1.2 levels. A veteran Body Beyond Baby mum having returned to us after the birth of her second baby she also took part in this years Stampede. We look forward to having Emma on board in our Tough Mum team in 2013.</div>
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Jen Dugardhttp://www.blogger.com/profile/05378504516189682391noreply@blogger.com0tag:blogger.com,1999:blog-5431473382063352319.post-40475261878939970142012-12-30T16:14:00.001+11:002012-12-30T16:33:23.117+11:00Find Your Summer Body - Hall of Fame<div dir="ltr" style="text-align: left;" trbidi="on">
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A special congratulations goes out to the following mums who, through their hard work and dedication have found themselves in our latest Body Beyond Baby - Find Your Summer Body - 8 Week Challenge Hall of Fame.</div>
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<u><b>Overall winner</b></u></div>
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<span style="font-size: large;">Charlotte Weiss</span><b>,</b> <span style="font-size: small;">mum of two (3.5y & 9m)</span></div>
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With a total weight loss of 8kg, 16.9cm from around her waist, 21.5mm of abdominal fat and a personal push ups improvement from being able to do 13 on her knees at the start of the challenge to 10 on her toes at the end of just 8 week. Congratulations Charlotte!</div>
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<i>Charlotte wins our total transformation prize package which features hair and make-up session from Diligio Hair and Beaute Salon in Randwick (they have childcare too), a three hour styling session with <a href="http://coachmebeautiful.com.au/" target="_blank">Coach Me Beautiful</a> and a family photographic package with <a href="http://www.juliawheelerphotography.com/" target="_blank">Julia Wheeler Photography</a></i></div>
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<u><b>First Runner up</b></u></div>
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<span style="font-size: large;">Olivier Cayzer<span style="font-size: small;">,</span> <span style="font-size: small;">mum of two (2y & 9m)</span></span></div>
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With a total weight loss of 8kg, 16.9cm from around her waist, 21.5mm of abdominal fat and a personal push ups improvement from being able to do 13 on her knees at the start of the challenge to 10 on her toes at the end of just 8 week. Congratulations Charlotte!</div>
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<i><i>Olivia wins a mobile massage voucher from Eastern Suburbs Mobile Massage</i></i></div>
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Contact number 0411 628811 (no website available)</div>
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<u><b>2nd Runner Up</b></u></div>
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<span style="font-size: large;">Gina Aaron<span style="font-size: small;">,</span> <span style="font-size: small;">mum of one (6m)</span></span></div>
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Gina also lost 8kg and a total of 45cms with 21cm around her waist. She improved her run by 3 minutes winning that category. Gina improved her push ups by 20 on her knees and improved her cardio test by over a minute. She also started her prone on her knees and improved to her toes. Well done Gina</div>
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<i>Gina wins a lovely <a href="http://au.loccitane.com/natural-beauty-products-organic-skincare,23,1,1218,342514.htm" target="_blank">L’Occitane</a> gift box</i></div>
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<b><u>3rd Runner Up</u></b></div>
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<span style="font-size: large;">Sally Leonard</span>, mum of two (3 & 5yrs)</div>
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Sally was joint winner of our Watch Your Winter Waistline 12 Week Challenge and continues on her journey as joint runner up of our 8 Week Challenge. Sally has now lost 20kg and 68cm since the winter challenge with 8kg and 31cm being lost in the last 8 weeks. Sally continues to improve in every area of the strength and cardio test for this challenge. Well done Sally!</div>
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<i>Sally wins a beautiful <a href="https://www.inspiredwellbeing.com/" target="_blank">Inspired Wellbeing</a> Hamper</i></div>
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<b><u>Most improved Push-ups</u></b></div>
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<span style="font-size: large;">Adrien Meredith</span>, mum of one (6m)</div>
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Adrien started doing 30 push ups on her knees at the beginning of the challenge to 23 on her toes</div>
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<i>Adrien wins a lovely <a href="http://au.loccitane.com/natural-beauty-products-organic-skincare,23,1,1218,342514.htm" target="_blank">L’Occitane </a>gift box</i></div>
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<u><b>Best Push-ups </b></u>(person who could complete the most push-ups to faliure)</div>
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<span style="font-size: large;">Sally Groves</span>, mum of one (16m)</div>
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Sally pumped out a MASSIVE 50 push ups on her toes!!!</div>
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<i>Sally wins a lovely <a href="http://au.loccitane.com/natural-beauty-products-organic-skincare,23,1,1218,342514.htm" target="_blank">L’Occitane</a> gift box</i></div>
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<u><b>Most Improved Prone Hold</b></u></div>
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<span style="font-size: large;">Della Stanley<span style="font-size: small;">, mum of four (12y, 9y, 5y, 18m)</span></span></div>
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Della improved her prone by 2’22” starting at 3’38” and holding for a long 6’ after 8 weeks - just goes to show that after rebuilding from the inside out AND four children you can have super strong core strength! </div>
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Della completed this prone hold in separate testing and not in the usual order after our oval run, so Della has stepped aside in recording the 'best' prone hold.</div>
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<i>Della wins a lovely Champagne Afternoon Tea for two at the Langham Hotel</i></div>
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<b><u>Best Prone Hold</u></b></div>
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<span style="font-size: large;">Cori Weintraub, <span style="font-size: small;">mum of two (3y & 18m)</span></span></div>
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Cori held her prone for a massive 5’18”, well done Cori!</div>
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<i>Cori wins a lovely <a href="http://au.loccitane.com/natural-beauty-products-organic-skincare,23,1,1218,342514.htm" target="_blank">L’Occitane</a> gift box</i></div>
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<u><b>Most Improved Stamina - Beep Test</b></u></div>
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<span style="font-size: large;">Olivia Cayzer<span style="font-size: small;">, mum of two</span></span><span style="font-size: small;">,</span> (2y & 9m)<i></i></div>
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At week one Paula's best test was 4.2 and by week 8 she achieved 8.3 - again a great improvement for a mum who wasn't sure if the challenge was for her!</div>
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<i>Olivia wins a $100 <a href="http://www.theathletesfoot.com.au/store-location/bondi-junction-nsw" target="_blank">Athlete’s Foot voucher from the Bondi Junction Store</a></i></div>
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<b><u>Best Stamina - Beep Test</u></b></div>
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<span style="font-size: large;">Pippa Jokhan</span>, mum of three (4y, 2y, 1y)</div>
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Pippa was our winner of the fastest beep test reaching a level of 9.7, well done Pippa!</div>
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<i>Pippa also wins a $100 <a href="http://www.theathletesfoot.com.au/store-location/bondi-junction-nsw" target="_blank">Athlete’s Foot voucher from the Bondi Junction Store</a></i></div>
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<u><b>Most Improved Cardio Test</b></u></div>
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<i></i><span style="font-size: large;">Eda Houghton</span>, mum of two (2y & 6m)</div>
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Eda smashed her week 1 cardio test time by 97sec, starting at 6’22” and level 2 burpees and improving to 4’45” and level 3 burpees.</div>
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<i>Eda also wins a $100 <a href="http://www.theathletesfoot.com.au/store-location/bondi-junction-nsw" target="_blank">Athlete’s Foot voucher from the Bondi Junction Store</a></i></div>
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<u><b>Fasted Cardio Test</b></u></div>
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<span style="font-size: large;">Cori Weintraub</span>, mum of two (3yr & 18m)</div>
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Cori also wins the fastest cardio test finishing at 3’29” and doing L4 burpees. It must be mentioned that she beat Sally G by 1”. Well done to both of you!</div>
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<i>Cori wins $150 <a href="http://www.lornajane.com.au/" target="_blank">Lorna Jane</a> Voucher</i></div>
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<b><u>Best/most Burpees in one minute</u></b></div>
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<span style="font-size: large;">Jade Mackenzie, </span>mum of one (17m)</div>
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Jade wins the most burpees in one minute completing 21 burpees at level 4 (chest to the ground)</div>
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<i>Jade wins a pair of <a href="http://www.eventcinemas.com.au/" target="_blank">Event Cinemas</a> Gold Class Movie Tickets</i></div>
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<b><u>Most improved burpees in one minute</u></b></div>
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<span style="font-size: large;">Kerry Farris, </span>mum of two (4y& 2y)</div>
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Kerry started her burpee test completing 16 at level 1 in week one and finishing on 20 burpees at level 3 in week 8. Keep up the great work Kerry!</div>
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<i>Kerry wins a lovely<a href="http://au.loccitane.com/natural-beauty-products-organic-skincare,23,1,1218,342514.htm" target="_blank"> L’Occitane</a> gift box</i></div>
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<b><u>Fastest Oval Run (800m)</u></b></div>
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<span style="font-size: large;">Sarah Vine, </span>mum of three (9m, 20m & 5y)</div>
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Sarah ran 2 laps of the oval in 3’15” which was the fastest time overall. Sarah improved her run by 28sec in eight weeks which is very impressive. </div>
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<i>Sarah wins a pair <a href="http://www.eventcinemas.com.au/" target="_blank">Event Cinemas</a> Gold Class Movie Tickets</i></div>
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<span style="font-size: large;">Gina Aaron</span>, mum of one (6m)</div>
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Gina improved her run by an enormous 3 minutes. She started two laps of the oval at 7’23” in week 1 and improved to 4’23” which is a fantastic improvement.</div>
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<u><b>Sunday Steps </b></u></div>
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We also celebrated those mums who regularly turned up early on a Sunday morning for their extra cardio session at Coogee steps and awarded one mum each week with Most Improved from the week prior.</div>
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Sunday Steps week 3 Charlotte - 5’51”</div>
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Sunday Steps week 4 rained out </div>
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Sunday Steps week 5 Alyssia Haling - 2'33"</div>
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Sunday Steps week 6 Victoria Licon - 1'12"</div>
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Sunday Steps week 7 Olivia Butler - 2'41"</div>
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Sunday Steps week 8 Olivia Butler - 1'22"</div>
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Fastest – Della 34’01” for 6 laps</div>
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<i>All of these ladies</i> <i>win a <a href="https://www.facebook.com/pramcleaning" target="_blank">Pronto Pram Cleaning Services</a> voucher (with pick up and delivery)</i></div>
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A BIG thank you to all of our sponsors (listed above and links provided). To be associated with these great businesses that all offer ways of looking after and making mums life easier is fantastic<i> </i>and your support is much appreciated.</div>
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I guess that wraps it up - the end of 2012 is near and our third 8 Week Challenge is over. The great news is that we will be back in 2013 with our fourth FYSB challenge - starting on February 4th there will be two phases of this challenge - one for new BBB members and a stepped up challenge for those who have completed one before so we all continue to make better and healthier lifestyle decisions, smash more of our goals and become fitter, stronger and leaner versions of ourselves - feeling absolutely fantastic in the process.</div>
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<span style="font-size: large;">To start your 2013 in the best possible way click here to register your interest and be notified as soon as Early Bird registrations are open for our next Find Your Summer Body - 8 Week Challenge starting on 4th Feb.</span></div>
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Jen Dugardhttp://www.blogger.com/profile/05378504516189682391noreply@blogger.com0