The view from here

Indie folk playing probably too loud for 8am on a saturday morning, books strewn across the living room for, papers line my "desk" (the kitchen table), coffee cools in a pink spotted mug, oats scattered across the floor...every few moments a naked child covered in green texta, cinnamon and coyo approaches me "AHHH" "Book" "Babu" in between, he rides his tonka truck, "zings" on the floor or dances to the music. Yep. It is exam time in my house.

I thought it might be nice to catch you all up on my life, let you know how I'm feeling and make sure my blog does not become extinct as I recomment all my clients to read it!

Yesterday, I handed in my final assignment of this degree...well I may possibly be doing one subject next year...but still. In just abit over a week I will have two exams then BOOM I own a Bachelor :) So, my eyebrows are unkempt, random pimples are claiming ownership of my face, food is bloating me (or is that the booze?), and my almost toilet trained child is cranky and declaring war upon this house. I am preparing to take on a sub-contractor in the gym, preparing for an exciting new business venture, preparing to start my internship with the Melbourne Storm (rugby league team)...oh and I am now a single mother.

Safe to say my stress levels are slightly elevated. Here is a picture of my morning:

River laughing hysterically while i look like poo. Do you like my dressing gown? Fellas, form a que....
Now I am sure that I could plonk River down in front of the television with some sort of sugary processed crap...but folks as you know this just aint me. So I will try not to complain because I guess a few of you will be thinking I am bringing this on myself...like the co-sleeping and breastfeeding all night, oh and the babywearing in humid weather...

I was going to write a blog on the burdens & attitudes of motherhood...but I need to get the two of us dressed to drop him to his daddy's while I try and get through a dance class. Then I really should start to study. And really quite currently I am feeling a tad overwhelmed! The great thing is that River has well over 60 words in his vocab so can communicate really well, unfortunately being screamed at "babu, BABUUUUUUU" whilst studying (or worse on the toilet) is not my idea of fun...babu=boobs.

Leaving you with some wise words, a special shoutout to one of my gorgeous friends as she approaches her due date and drawing some hope from you all that I will get through the next two weeks, the next three months, the next year....

"Progress is impossible without change., and those that cannot change their minds cannot change ANYTHING."

Cheers & Giggles xx

Err....no

So...thought I should update you all. River is not only walking independently now, but he is also saying "nononono" haha!! After and despite all of my efforts an older lady said "no" to him about 75 times whilst we were out the other day...mr sponge liked the sound of it and it has stuck. At least for the moment he just says it quietly and not actually in defiance. Another little quirk I thought to share...my son has this funny little African accent, to hear him say "towel" sounds hilarious. My godson had a little American accent when he was first talking too! He can now tell me my full name and say to River "goodnight Rivvy, love you" he also told his mummy that she was beautiful when I was training her last night! There is so much to look forward to being a mum. There is so much magic that has already happened.(I said this as I was whacked in the face!) What a beautiful freezing Melbourne morning, I hope you are all getting some vitamin D and some exercise. Cheers & giggles Xx

Nutrition information overload

Hi guys :) Quick update: River is a healthy, happy little munchkin the majority of the time. Some nights h wakes only twice, other nights every few hours...I am glad I can usually snuggle him back to sleep or feed him as he so desires. The best lesson I have learnt is that if I'm not worried about his sleeping patterns or a strict routine the more relaxed we both are and the better sleep I get. No, I dont think a baby is capable of manipulation, I treat all of his wants as his needs, I know in my heart that my son will grow up to be independent, secure and confident that his needs will be met. I fully believe that our children identify with the labels that we give them...a reason that I avoid labelling River as anything detrimental. Call a child "difficult" and that is what will manifest. So my bub doesnt "sleep through"...we all still get enough sleep (most of the time!). River is fed to sleep or cuddled to sleep, we have lots of sleep associations (his blanket, his "Elly", dim lighting etc) and he is gaining more independence by the day. My "alternative" parenting style works well for us :) Part time EC is still working and River is now stepping (his record is 6 steps) although not walking independently yet. It can be difficult not to succumb to competition and pressure...but I know he will do things when he is ready to. Man can that kid chat though! He is very verbal and its lovely hearing him learn new words. He still doesnt say "no" which I love...Mayim Bialik wrote a great account of her boys learning "not for ___________" instead of that awful "no" phase. I'm proud of my son, and I'm proud of myself...for following my instincts and not letting anyone tell me how to raise my child, for being kind to the earth while being kind to my family, for not feeling sorry for myself when it may be easier to shirk parental responsibility. I loose it, he can grate on my nerves, he is currently testing out how loud his voice can be, and sometimes I'd just like to have a minute where somebody elses welfare isnt my number one priority. But I created him & brought him into this world...how can I demand that he sleep when I want him to? How can I expect him to be quiet when it is socially acceptible and not bash on my computer when I'm trying to study....? He cant even cook himself dinner!! So for the most part I just let it be. And I sometimes ask for help when I need it ;) hehe.

So...onto the nutrition component of the blog, basically I prescribe to these basic principles:

• I eat no animal products (not even free-range eggs haha)
• I try to eat as close to nature as possible...also known as "whole foods". But I do love bread and pasta, nut spreads, coconut yogurt and tofu! And by golly do vegan chocolate and I have a love-hate relationship!
• I aim to eat 80% Alkaline & just 20% acidic foods daily
• I try to eat every 2.5-3hrs to maintain my metabolism
• Organic is best, local is better
• I allow myself to eat what I feel like without getting down about it...everyone feels like "junk food" occasionally and I simply love eating out with friends and family. These days I refuse to get hung up on what I eat...that way I dont spiral into depression & self loathing...it has taken me a very long time to get to this point. The point where I actually love food, feel good about eating and use it as medicine and nourishment. I find that I prefer nutritious, wholesome foods anyway - winning :D

What do vegans eat.

This is a lifestyle...NOT a diet. There are no "cheat meals" there is no half assing it. I go to bed at night knowing my existance doesnt harm another mamal...and yeah I am proud of it though I understand it isnt for everyone. Most people think they wont like vegan meals...most people with tastebuds can enjoy a vegan diet. Another thing I hear is people assuming it is more expensive...well yes I try to buy organic which does cost a little more, but since being vegan I havent once been ill enough to miss work...the money I will save on my health is WORTH it, and if I can feed River & I on $100 per week, then I really dont feel like it is a costly diet.
I like to have a warm lemon water when I get up. If I am rushing, I usually wait until coffee time (weak soy latte with raw sugar is devine...) which I try to avoid at least one day each week. In winter I am having oats with soymilk, cinnamon and berries (frozen or fresh). About twice a week I have avocado on rye with tomato and spinach.
Breakfast is my favorite meal of the day. My house always has stocked: quinoa, fresh veg & fruit, wild rice, buckwheat pasta, mungbean pasta, pumpernickle type bread, tofu, nut butters, chia seeds, chilli, soymilk (bonsoy yummmmmmm), coconut oil & flour, olive oil, coconut yogurt, hommus (if I cbf making my own), garlic and ginger, beans, lentils and legumes, and sea vegetables.
Dont hate carbs...they provide essential vitamins and mireals for metabolising protien, waste removal, and energy release.Whole grains are a perfect fuel for the human body.
As a side note; River is vegan despite being breastfed...human milk for human babies!

Alkaline/Acidic Foods

"All food leaves an ash residue after metabolism which is either alkaline or acidic, depending on the mineral composition of foods and the way in which individuals digest them...the human body needs an alkaline environment to continue proper functioning of vital organs" Dr. T. Baroody

Extremely alkalising foods include lemons & watermelon, papaya, watercress, seaweed, and asparagus. Moderately alkalising foods includevapples, spinach, carob, beans and vinegar. Slighly alkalising foods include almonds, mushrooms, tofu and coconut. Neutral foods include much dairy food and blueberries. Lentils, olives and seeds are slightly acid forming. Skinless potato, wine and oats are moderately acid forming. Beer, coffee, meat and artificial sweetners are extremely acid forming.

For babies

Until they cut thier two year molars, avoid wheat. This is a good indicator that their body is producing the right digestive enzymes to break it down. River has a very basic diet...please dont confuse this with me "depriving" him of anything. Our bodies are taught to crave salty, sugary, processed shit. Imagine if your parents taught you to desire only the freshest of seasonal fruit and veg, the highest quality organic grains and delicious flavoursome nutritionall dense foods...pretty sure you'd thank them as one day I hope to be thanked. My aim is to give my children an understanding of where their food comes from, where the roof over their head comes from, that things dont just materialise...part of that is respect and compassion and I think that not enough emphasis is placed on this understanding of the way the world works.

Anyway I could be here all day running off my "hippy philosphies"...I hope you all have enjoyed today's blog. Please comment and tell me what you would like to read more about. As promised...boobs:

Cheers & Giggles
xx

For the boys

Hello dear followers!

This week I'm going to give you the low down on an Olympic lift; the powerclean. Thanks to Eric for his beautiful demonstration.

First, it is imperative that you warm up your shoulders:

We use the stick to begin with, to get the feel for the movement, though you may feel like a bit of a dork...

To set up: shins touch the bar, hips sit lower than the shoulders, bar grip is wide, shoulders are forward of the bar and the back should be in the normal lordotic posture (curvature). The back is tight, (switch on those lats) and we slowly move the bar off the ground. 

The first pull is to knee height where the shoulders remain forward, elbows remain extended as the hips & knees extend (yes this is like a basic deadlift).

The second pull is to full extension and there is a rapid increase in movement velocity (speed). At full extension the hips finally meet the bar, rise onto your toes and the shoulders "shrug".

The elbows bend as the bar travels overhead...

The bar is secured overhead with elbows fully extended.

As you can see in this video, from full extension Eric drops into a full squat position before the Catch, the hips should be between the feet in this low squat (please maintain the spinal curvature).

This is a resistance exercise that trains functional strength, utilising the major muscle groups and can be incorporated into any training program.

Cheers & Giggles

xx

Oh hey :)

It has been a month since my last blog and Wow... Blogger has a new look...not fair to the techno-impairdo (i.e me).
So in my absence, my little man had his first trip to the hospital with croup and he will be turning one on Wednesday. Almost a whole year without any illness and at 11months had his first panadol, oral steroids and adrenaline gas. It was pretty sad that his poor body wasnt coping but he did manage to bounce back and was never too bothered by being unwell. Trooper :D
Of note is the crazy emotional tidal wave I am currently riding. This time last year I was impatiently waiting for my contractions to become consistent, by 8am the next day we were in full swing...62hours later my beautiful baby boy was in my arms. What a year it has been. I have nourished him, watched him smile for the first time, roll, crawl, have his first foods, stand, and begin to talk. He is so funny and intelligent, so cheeky and sweet. And I am a mother, forever more I will be, and I am revelling in this role.

My workout for you all today is the basics that I teach each and everyone of my clients and encourage them to practice these exercises weekly. Enjoy...

Diaphram Breathing: as you breathe in, keep your ribcage still, fill your belly out with breath. When you exhale, draw your stomach to your spine. Can be done in any position and is a great tool for connecting your mind to the breath and body, works also to soothe your baby.

TVA activation: draw your knees into your chest whilst slipping your knuckles under your lower back. Maintaining this spinal position, slowly lower one foot to the ground at a time. If this is easy for you, progress to lowering both feet at the same time. Once you can easily do this (without activating the hip flexors) you can extend the legs and slowly lower your heels to the floor.



Hip Bridge: keeping your knees, hips and ankles aligned, raise your hips to the roof ensuring your shoulders are pressing down and back from your neck. When this position is easily held for one minute, you can slowly bring one knee to chest, with the hips aligned.

Upside Down Dead Bug: in a 4point position, wrists under shoulders/knees under hips, neutral spine. Slowly lift one limb at a time off the ground to a horizontal position. When this is mastered, try to take the opposite arm and leg off at the same time.

Finally, my fave exercise of the week, tuck rock to stand:



In conclusion today I would like to give you some inspiration...

Cheers & Giggles xx

Trimester two-three Workout

After uploading glitches; Here is a workout for my glowing, growing mumma's-to-be.

SB pelvic tilt

Chest Press

Lat Pulldown

Row (advanced variation)

Upright Row

Deep Squat

Deep Squat with stretch

Leg Extension

Clam with Extension

Stretch:

Last week I also recieved an inspiring vision board from one of my clients, Cathryn. She has achieved so much in her life and is now working towards a personal training career in pre/post natal health.

Crossfit workouts are being owned by me at last after a brief hiccup and lost direction. Yoga is really taking me to new places spiritually. On monday I'm going to try arial yoga - yoga suspended from the ceiling!!! Which is finally available in melbourne. Ballet is challenging and fun although I need new pointe shoes and am really stressing about buying them as they are made from leather, which is in direct contrast to my vegan lifestyle.

All in all I'm getting a little over hearing people complain about everything in thier lives although the clients I have been seeing lately are taking control, not making excuses anymore and feeling amazing for it. It can be hard to see the light at the end of the tunnel; trauma and drama happen all the time, but what you make of your life is up to you. You can complain, starve, smoke, drink, take drugs, eat bad food and sit on your arse...or you can get up and change. Pretty sure that you'll complain far less when you realise you are in control of your destiny.

Tomorrow morning's session may elicit a few whiney protests from me though!!

Cheers & Giggles

xx





You have the power to change...

Firstly, forgive me once more for being a sporadic blogger at best. I have lots to share with you all today though :) oh and happy Easter! My first as a vegan - woo!

The title: You have the power to change...

• your thoughts
• your intentions
• your actions
• your reactions
• your body
• your life.

but you also have the power to change someone else's day. If you are positive, encouraging, compassionate and friendly...you never know just how good that can make someone feel. I hope, lovely readers, that you feel amazing after reading my blogs, training with me or just being my friend because you all make me feel like I'm doing something worthwhile, so cheers :)

One of my friends-slash-lovely-client made me the most DELISH vegan protein slice!

Ingredients
1 cup quinoa flakes
1 cup buckwheat puffs
1/3 cup protein powder
1/4 flax seeds
1/2 dried fruit ( any type you like)
1/2 cup nuts ( any type you like)
1/2 tsp cinnamon
1/4 tsp sea salt
1/2 cup almond butter
1/2 cup coconut oil
2 tsp vanilla extract
Small block of dark chocolate Melted

1. In a large bowl mix together dry ingredients.
2. Place almond butter and coconut oil in a small saucepan and heat over a medium heat until melted, add vanilla extract and stir.
3. Pour liquid mixture into the dry ingredients and mix well ( if to dry add a bit more melted almond butter)
4. Line a baking tray with baking paper and spread mixture out evenly. Pour melted chocolate over the top and spread into a thin layer.
5. Place tray in the freezer for 5-10 minutes or until the chocolate has frozen. Cut into squares and store in an airtight container in the fridge or freezer.

I've been eating this for morning tea (after work & workout)...too yummy!

Finally I can upload pictures properly! Here is my "Sanity Stash"

This was essential to have by my bedside in that first month or so of hour-long nurse sessions practically each hour! It contains:

•  Bamboo washable nursing pads (I had/have an oversupply so had to have at least three of these plus clean tops whenever I went anywhere!)
• Organic cloth terry squares...for chuck-ups, nappy, instant changing surface, makeshift bib, leaking boob soaker and yes even to wipe my tears. (ecoLinen organic cotton)
• WATER, all mumma's need to stay hydrated, especially when breastfeeding.
• healthy snacks (organic where possible) although I admit at one point I had 7 gingerbread men and 4 freddo frogs in my stash!
• hand sanitiser
• nipple cream, bottom balm, paw paw and other delicious lip balms
• books...oh I made the most of it! I simply LOVE putting my feet up and having a great excuse to read.
• and a notepad to record feedings etc...I was slightly anal about jotting down everything. This lasted a few months and includes notes such as "beautiful bubbah" and "f$%^king over it!"

Today I am also going to include an update about where DS, master Rivvy, is at. He is 10months old and I believe quite on par in terms of crawling (so fast), surfing furniture, standing alone for brief periods, pushing and walking behind things, bashing everything, pointing at everything and saying "mummummum" "da da da da" "bah bah bah" etc.
It is interesting that he is fed on demand (apparently not the "normal way" according to my friend :P) so probably still has 8-10 feeds in any 24hours. I try to feed him immediately before offering any solids as per the BLW guidelines and he eats breakfast of coconut yogurt, blueberries, sometimes quinoa fingers or wheat free toast with nut butter. Lunch is generally cucumber, tomato, carrot (salad type food) and tofu, dinner is varied but usually legumes and veggies are the main component. If I feel he needs snacks he has wheat free crackers with hummus or fruit. So he has a vegan and wheat free  diet (as do I currently) and is thriving. People always comment on how chubby he is!
In terms of EC (Elimination Communication), he wees on the potty each night before our shower/bath. We usually have a good two hours of nappy free time although since Fiji DS has had some tummy trouble and we havent been able to do this indoors. I'm sure he associates the potty with wee's (occasionally poos) and there is no pressure on him so I am confident of our small success. I even purchased his first pair of undies!
Sleeping, ah that old chestnut! Well Riv has finally managed to cut down to two sleeps daily...when they are varies but it seems to be in the morning and early afternoon. He feeds to sleep or falls asleep in the car and can usually be transferred into bed. Since Fiji we have been only co-sleeping as this is the easier option for me when DH is away at work. We will start placing him back in his cot when our schedule become a little more consistent. He wakes 2-5 times a night and can often be cuddled back to sleep or he feeds...to be honest I dont always fully wake up and have little memory of it in the morning. Many of you would be aghast at this sleeping pattern, but as I always say, this suits us at this time so it's not anyone elses place to judge :)
That about raps up my River update!

Training...

Well, I am still loving CrossFit

Over the last few weeks I have had some ripper kickstarts come in, I'm looking forward to taking on some new clients. Some have really challenged me to do homework, others have just been so enjoyable to share my passion with. It's always nice because I tell you what I quite often doubt myself...sometimes I dont even know what I bring to the table. It's hard in an industry where you have the people that come in, can sell PT and not necessarily know anything about training or the lifestyle in encompasses and then the people (like me) that arent natural sales people, dont do this for the money, genuinely want to help people but often times give too much. Unfortunately I am very dependent on validation from others which means I can easily get cut down, spiral into self-doubt and want to give up. But I've also had the pleasure of being complimented on my physique after baby, my honesty and commitment, and I've watched my clients achieve amazing things, feeling and looking better than ever with my help.
Challenge of the week strrrrrrrettttttcccccchhhhhhhh. Go on do it, get off to yoga class, go see a PT, do some stretching with your partner or a girlfriend. Oh, and dont eat too many Easter eggs!!

Cheers & Giggles
xx