Tough Bloke Challenge training Week 1

7.30am - Sunday morning and our first Tough Bloke (Mum) Challenge training session - a massive and fantastic effort all round, well done ladies (and Matt).

Here was our workout:

Half of the group run 3x around the block while the other half work - 5 stations, 30 seconds at each station

(somehow our run and 5 stations were timed pretty much spot on!)

Circuit 1

1. Rope Climb

2. Burpee box jumps - chest to ground, hands off, jump or step onto a box

3. Hanging knee to elbows

4. Torsonator Squat Press with 20kg Barbell

5. Inch worm extensions

Half group hanging from bar , half group balancing on Swiss balls, BOSU, etc  - 4 x 30" then swap

Circuit 2

1. Weighted Rope drag (25kg)

2. Spiderman Push ups

3. Under (bench) Over (box)

4. TRX Row

5. Mountain Climbers using glide discs

Here are a few pics from a great morning

Next Sunday we will be outdoors in Coogee - and your homework - hang from anything you can!

Please note - ALL of these mums have been training with Body Beyond Baby for some time - we have taken the time to re-build from the inside out and to prepare them for this type of more advanced training.  Please remember to ensure you look after yourself with your own training, gain the correct advice and instruction in your postnatal period - train to the weakest link.  Ensure you build a solid foundation and you could very well end up fitter and stronger than you were prior to having your baby.

If you have any questions or would like to know more about Body Beyond Baby (or feel you are ready to join our Tough Mum team) please don't hesitate to be in touch - you can email me here

Improve your fitness through winter - Our Watch your Winter Waistline - 12 Week Challenge starts soon - click here for more info

BBQ Pork Cutlet with Fennel, Apple and Beetroot Salad - By BBB trainer Amy Adamson

Even though the cooler months are here it is still a good idea to include some salads in your diet - here is a great one to put on the winter rotation:

2 Free Range Pork Cutlets (French trimmed so they are extremely lean)

Salad Ingredients

1 small fennel bulb,thinly sliced

½ red onion, thinly sliced

1 small apple, peeled and thinly sliced

½ cup mint, roughly chopped

2 beetroots, peeled, chopped and oven roasted

Roasted walnuts, chopped (optional)

2 tblsp apple cider vinegar

1 tsp olive oil

Salt and Pepper

Salad Preparation

·         Toss beetroots in the olive oil and roast for an hour or until tender.  Allow to cool slightly

·         Place thinly sliced fennel and red onion to a bowl

·        Add cider vinegar, salt and pepper and put aside until ready to serve.  This will soften the fennel and red onion slightly

·        When ready to serve, add apple, mint and beetroots to the bowl and stir

·         BBQ Pork cutlets to your liking and serve with salad - top with walnut if desired

Should Jenny Wright have continued jogging throught her pregnancy?

If you haven't seen or heard the media coverage of Jenny Wright - the so called irresponsible mother who continued to jog throughout her pregnancy - up until 39 weeks no less you may have been living under a rock.  I have read the original article found in the UK's Daily Mail (you can read it here ) and yes I find many of the insults hurled at her to be astonishing (especially coming out of the mouth of a smoker). I do, however, think that like many things to do with the health nutrition and the fitness industry that the majority of these comments come from a lack of education.

I work with pregnant and postnatal women in an exercise environment every single day, I have exercised (lifting what many would say were heavy weights) through two pregnancies and given birth to two healthy children - I also now feel I am the strongest I have ever been and am in the best shape of my (post teen) life.  The main thing for people to remember is that we are all individuals, what is right for me may not be right for you.  What I advise one pregnant client may be different to the next.  We have general guidelines for exercising during pregnancy and they definitely don't say to stop (assuming there are no contraindications or guidelines given by medical professionals and care givers).

I like to focus on what you can do during pregnancy rather than what you can't and a general guideline for 'most' women is to live by the 'seven' out of 'ten' rule in regards to perceived rate of exertion ('one' being sitting on the couch doing nothing, 'ten' being can't possibly do anymore).  It is not however a time to take up something that you have never done before - if Jenny has been running, is fit and healthy should she stop running if she doesn't have any aches and pains?

My main concern about running for anyone during pregnancy in terms of the mother's health and wellbeing would be loading of the pelvic floor - visualise your pelvic floor as a trampoline stretched beneath you and supporting your organs - then throw an increasingly heavy medicine ball on that trampoline repeatedly and that is what your pelvic floor is dealing with under the additional load of carrying a baby.  Should you stop running if you have always been a runner?  If you feel uncomfortable at all my advice would be to stop and resume post pregnancy when you are feeling ready.

Let's look at it from the flip side and what many may say this dispute is actually about - the wellbeing of the unborn child.  Can running during pregnancy harm the child in anyway?  Does exercise during pregnancy harm the baby?  Most of us know that moderate exercise during pregnancy is recommended both for the wellbeing of the mother and child but what effects can your exercise have on the growing baby?

Over heating - during the first trimester the fetus cannot regulate its own body temperature so you should be aware of exercising in hot conditions for a long period of time.  Care should be taken to stay cool and hydrated.  Sports injuries - at any stage during pregnancy a blow to or fall on the abdomen can cause damage to the placenta and potentially (though rarely) the fetus - with this in mind it is advisable to stay clear of contact sports during pregnancy.  Oxygen Deficit - as well as effecting the mothers heart rate the intensity, duration and type of exercise also effects the heart rate of the unborn baby.   The more consistent a woman is with her exercise the more able the fetus is to deal with the effects of exercise.  The main issues here arise when women perform extreme levels of exercise on an inconsistent basis, putting stress on both the mother and baby.  Fortunately this is rarely the case when the mother has previously kept fit, exercised regularly and continues to do so throughout her pregnancy. 

So in the case of Jenny, she was a runner prior to her pregnancy and she continued to run throughout her pregnancy.  She didn't suddenly decide to take up running because she was pregnant, therefore not adding any additional stress to herself or her baby.

It is important though that mothers of all fitness levels are in tune with themselves, their bodies and their growing baby and get great advice from the health and medical professionals around them.

In general those of us in the part of Sydney, Australia we are in, are lucky to be in an environment where more people tend to enjoy an outdoor lifestyle and make exercise a regular part of their daily routine.  We don't see pregnancy as a 'condition' but as a reason to maintain our active lifestyles for the benefit of ourselves and our family.  People in this part of the world may be a little more open minded and from the feedback on the Body Beyond Baby Facebook page a lot more supportive of a woman who is exercising and feels good.

But what about the baby?  How is the baby affected when mum is exercising?  Firstly, lets remember that the unborn baby is floating in fluid which is designed to protect it from movement and moderate impact (obviously contact sports and exercise that carries the risk of falling should be taken out of your routine at this time).  The metabolic rate increase during both exercise and pregnancy

Taylors Estate Agent sponsors The Bluebird Community

Last November during postnatal depression awareness week I launched an initiative called The Bluebird Community.  The Bluebird Community comprises of fitness business for exercise, business for sponsorship and heath/medical professionals for awareness and referrals.  With this trio of support The Bluebird Community can make a real difference in the lives of women experiencing postnatal depression by offering them fully funded exercise positions at Body Beyond Baby for a period of three months training either once or twice per week depending upon the sponsorship positions we have available.

We have had two women come through this program so far and are glad to say we have made a big difference to them - here is what one of our Bluebird mothers had to say:

" I have just had a discussion with my psychiatrist on how amazing you are to have given me this opportunity of Body Beyond Baby as well as an amazing support network .

 Have just looked up The Bluebird Community as did not know exactly what  it was all about (except you were helping me)  and it seems amazing. Would like to get involved in any way I can to give back.

 After such a rocky start of Charlie having meningitis at 3 weeks old, and being in St Johns Mother Baby Unit for 6 weeks I never was able to join a mothers group so its been great meeting other mothers ( as I am the first out of my friends to have a baby).

 As of last week I have successfully come off my sleeping tablets after being on them for four months. I was so scared about doing  this as it was five sleepless nights due to my anxiety that sent me to hospital. The exercise group is what I think helped the process the most and I am no longer anxious to go to bed ! 

 I aim to be off all medication by Charlie's 1st birthday.

So a huge thank you!!  You are an amazing person to want to help people...that's my aim as well when I am fully recovered"

    Cristina

Body Beyond Baby will always offer one self funded position for a mother to train for us for a three month period.  I am also now very excited to announce that we have officially welcomed Taylors Estate Agents, Randwick on board as our first sponsor.  Taylors have pledged to become a Platinum Sponsor which means they have named their own sponsorship amount over and above our bronze, silver and gold options.  his means that we can now support more mums through this program and this is really exciting!

Photo: Mark Taylor, Jen Dugard and Robbie Thorncroft at The Bluebird Community launch.

Here's a little about Taylors and why they decided to come on board:

At Taylors we’re justifiably proud of our heritage and the role we play in the local community.  It’s fair to say we have the true essence of a family business – Principal Mark Taylor took the agency’s reins from his father who took over the helm from his father before him.  Since 1926, we have provided clients with the stability, integrity and high degree of personalised service in Real Estate, which goes along with such an intimate level of involvement and ownership.  However, we certainly don’t rest on our laurels.
Our wealth of experience lends invaluable support to our clear vision for the future.  We’re committed to remaining at the forefront of real estate technology.  We invest heavily in training and have an extensive database of contacts and genuine buyers at our fingertips to ensure our clients have every advantage in the marketplace.

We became involved with the Bluebird community through our meeting with Jenny Dugard.  Her energy and passion around her exercise business caught my attention and when Jenny went on to explain her reasons and motivation in creating The Bluebird Community and  the benefits that can achieved from integrating her experience and knowledge in the exercise group business with the benefits that can be received from exercise for women with  PND, I knew we had to get involved.  We are proud to say we are involved in the Bluebird Community.

If you would like to get involved with The Bluebird Community in any way please get in touch with me here. 

We are always on the look out for new sponsors to enable us to help more women and to create new partnerships with like minded businesses and professionals.

May Mum of the Moment - Meet Virginia

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 I would like you to meet our Mum of the Moment for May - Virginia and her beautiful three children - Virgina began training with Body Beyond Baby after the birth of her third child, Lilly and a battle with postnatal depression (you can read her story here)- we are happy to say she is now enjoying motherhood and exercise is a huge part of her life. 

As a thank you to our Mum of the Moment and a congratulations for all of her hard work Virgina will receive a voucher for Plenty Kitchen and Tableware in Bondi Junction

Meet Virginia

How long have you been training with BBB? 

Since August 2011 - about 9 months now

 

What made you decide to join Body Beyond Baby?

Body Beyond Baby's nanny service was a big part of my decision initially as it meant a full hour of uninterrupted "me" time, plus Jen's reputation preceded her!

What are your favorite bits about Body Beyond Baby? 

Training outdoors is the biggest bonus, not having to worry about wiping anyone's bum for an hour, knowing you'll feel great after getting a really good workout and the sense of satisfaction & strength that comes with commitment and achieving results........the odd compliment about your body shape is always a good motivator to keep training too!!

You have recently entered the Tough Bloke Challenge – tell us about that......

What was I thinking??? No, honestly it is great to set a new goal and I know training with Jen and the girls in the lead up will challenge me and be lots of fun too!

What advice would you give to a new mum thinking about starting to exercise again? 

Just don't think about it, get out there and do it, otherwise you probably won't! There's nothing quite like the feeling of a natural endorphin high!

Do you have anything else to add? 

Does this mean I'm now qualified to make Jen drop and give me 50......?

Mum of the Moment is proudly sponsored by

Become friends with the Plenty Kitchen and Tableware Facebook page 

and receive exclusive offers and discounts

FYSB2 Before and After AND Q&A with our winner Caroline

 Today we chat to Caroline - overall winner of our Find Your Summer Body - 8 Week Challenge -  Round 2

What initially made you sign up to the 8 Week Challenge?  

It seamed do-able.  Eight weeks is a long time but I felt I could commit to it.  At the same time, I felt it was long enough to make a big difference.

What were your initial goals and did you think you would reach them?

I wanted to lose 4 kilos, punch-out 12 push-ups on my toes and get my timed run time down by 20 seconds.  I felt they were realistic and I smashed two out of three (I only shaved 15 seconds off my timed run, despite trying my absolute hardest my legs just couldn't go any faster)

What were the easiest and most challenging aspects?

Surprisingly, the detox was much easier than I imagined.  I could feel it working so I was motivated to keep going.  My energy levels in the evening was the most challenging part. I was exhausted from all the training and found myself going to bed early most nights.

What were your favorite and least favorite bits?

My favorite bit was putting me first.  For the 8 weeks, my training and diet took priority over almost everything else. As a mum, that's a real treat.  My lease favorite bit was losing weekend lie-ins.  That was my husbands least favorite bit too as he was on "Hazel duty" while I trained.

How many sessions per week did you exercise to achieve your goal?

  

For the most part, I did four sessions a week. Two during the week, and both weekend sessions. 

Did you have to change your diet a lot?

Yes.  For some meals, it was just small changes like swapping low-fat flavored yogurt for natural yogurt topped with home-stewed fruit.  For other meals, like lunch, I got into the habit of making a salad every day and avoiding the bread and cheese.  Dinner required some creativity (there's only so many times you can eat fish and salad) so I mastered stir-fries and frittaters

.

Do you feel like your diet and exercise changes were sustainable?

I'm maintaining most of the changes to my diet though I do allow myself bread as a treat and the odd coffee.  Exercising four times a week was a big commitment so I'm enjoying restful weekends between challenges...

What else did you gain from your challenge experience (apart from diet and exercise)?

A sense of achievement that isn't centered around my family-life, it's something I did by myself. 

What would your advice be to a new mum thinking about doing the challenge?

Be brave and do it. The hardest part is starting and once you're there, you'll enjoy it.  Being trained by friendly and knowledgeable trainers alongside other great mums is so much fun.  I wish I started months earlier...imagine where I'd be now!

Sum up your challenge experience for us

Eight weeks of hard work, changed priorities and focus.  In hindsight, it was so rewarding, motivating and fun!

Here are Caroline's before and after photos

For being our overall winner Caroline receives a Lifestyle Photography Shoot valued at over $900 from Rachel Kara Photographer ( we will be sure you show you her finished pics when they have been taken)

The BEST sugar free, dairy free, wheat free Choc Banana muffins - is that possible?

I've been experimenting a little of late with different sugar free, dairy free, wheat free baked goods - here is a great recipe that I adapted a little from one on the Fast Paleo website.

Here you go:

Yummy Choc Banana Muffins

2 RIPE Bananas
5 eggs
3/4 cup refined coconut oil (melted)
2 tsp honey
1 cup almond meal
1/2 cup Cacao Power (brand) Powder (can get it in most health food stores)
1 tsp cinnamon
2 bars of Mini Blues Sugar Free (Dairy free, Gluten free) Dark Chocolate - crushed
1 tsp baking powder

Preheat to 180
Whisk eggs and coconut oil in a bowl
Mash bananas and add honey - mix well
Combine almond meal, cinnamon and baking powder
Combine banana mixture and egg mixture
Pour wet mixture into dry mixture and mix
Add crumbled chocolate bars and mix

This mixture looks a little too wet but trust me it will come out great so resist the temptation to add more almond meal.  I recon you could also leave out the honey too as it's pretty sweet without it especially if you have super ripe bananas.

Cook for 10mins then check - I then cooked for another 2-3mins then checked with a skewer - again they look a little 'wet' when they come out of the oven but if the skewer comes out clean trust that they will be just right, moist and yummy when they cool.

Let them cool then put half straight into the freezer before you eat them all!

Body Beyond Baby in Nike She Runs the Night

Thursday night saw a number of Body Beyond Baby mums join over 3000 women in the 13km Nike She Runs the Night event in Centennial Park.  The atmosphere was fantastic and although we know Centennial Park well it was a very new experience navigating our way through a darkened version.  I often found myself wondering where I was and trying to find my bearings.

A huge congratulations to those BBB mums that took part - we were the only team with tags on the back of our shirts (which was great as it meant we could pick each other out in the mass of black shirted bodies)

If you are a current BBB mum take inspiration from these ladies - having an event and/or goal to work towards helps so much to put reason to your training and give you something to work toward.  We have a number of other events coming up this year including Tough Bloke Challenge which is a really great goal for most of you and we will be running specific training in the coming weeks.

If you are a mum not training with us at the moment (both new and not so new) and would like to find out more please contact me to find out more about our training sessions or to join our Tough Bloke Challenge team.  We would love to have you along for the ride.

Here are the results of those that ran as part of our team

Name	End time	Place	5km split	10km split
Abigail Boss	1:08:39	481	0:26:20	0:53:04
Amy Cotterell	1:18:29	1472	0:29:54	0:59:22
Danette Elliott	1:12:28	854	0:27:34	0:55:32
Frederique Bely	1:07:17	364	0:25:40	0:52:51
Jade Mackenzie	1:09:51	591	0:25:34	0:53:37
Jen Dugard	1:05:54	282	0:25:59	0:51:54
Nicole Maroutsos	1:06:52	339	0:25:41	0:51:41
Rebekah Savetta	1:16:04	1238	0:28:06	0:57:12
Sarah Carroll	1:15:25	1178	0:29:10	0:58:22

Name

  End time

      Place 

  5km split

10km split

Abigail Boss

1:08:39

481

0:26:20

0:53:04

Amy Cotterell

1:18:29

1472

0:29:54

0:59:22

Danette Elliott

1:12:28

854

0:27:34

0:55:32

Frederique Bely

1:07:17

364

0:25:40

0:52:51

Jade Mackenzie

1:09:51

591

0:25:34

0:53:37

Jen Dugard

1:05:54

282

0:25:59

0:51:54

Nicole Maroutsos

1:06:52

339

0:25:41

0:51:41

Rebekah Savetta

1:16:04

1238

0:28:06

0:57:12

Sarah Carroll

1:15:25

1178

0:29:10

0:58:22

And here are a few more pics from the night

Before the race

Body Beyond Baby Runs the Night

Start line

Count down!

Finished!