Wellness

Wellness Challenge: Week 7

This week our focus is on laughing, HIIT & Good fats.

MIND

You’ve heard the saying ‘If you don’t laugh, you’ll cry’, well this week we are going to laugh! It’s no secret that I love to laugh but I’ve been a little uptight this pregnancy. I’m going to make an effort to smile more and complain less this week. The challenge this week is to ‘laugh it off’. If you are feeling stressed or sad or anxious or defensive, try to find the humour in a situation.

BODY

I enjoyed stretching last week and I can’t believe how inflexible I’ve become! This week we are going to step it up a bit. We are going to try High Intensity Interval Training. I’m now 22 weeks pregnant so I can’t go crazy with this one. Basically I am going to do short bursts of exercise with a rest period in-between. I’m going to aim for 10 minutes a day so that’s:

  • 1 minute burst: 2 minute break
  • 1 minute burst: 2 minute break
  • 1 minute burst: 2 minute break
  • 1 minute burst: finish

If you’re stuck for ideas then search ‘HIIT for beginners’ on Youtube and find something that works for you. I recommend consulting a women’s health physio before commencing exercise whilst pregnant or post baby.

NUTRITION

This week’s nutrition challenge is to make the switch from unhealthy fats to good fats! Try swapping butter for avocado or canola oil with Extra Virgin Olive Oil (EVOO). If you’re confused about fats and whether coconut oil is good for you then see Sarah Moore’s post on Coconut oil vs Olive oil.

SUMMARY

  1. Say a positive mantra often.
  2. Do pelvic floor exercises regularly.
  3. Drink a minimum of 2L (or more) of water every day.
  4. Make healthier food choices.
  5. Practice breathing & mindfulness.
  6. Eat more vegetables.
  7. Go to bed earlier.
  8. Get moving every single day.
  9. Cut back on caffeine. No caffeine after 12pm.
  10. Brittany Noonan workout.
  11. Practice gratitude daily.
  12. Switch from white to wholegrains.
  13. Meditate for 5 minutes each day.
  14. Stretch every morning.
  15. Consciously consume probiotics.
  16. Laugh it off.
  17. HIIT exercise (aim for 10 minutes per day).
  18. Switch from unhealthy fats to healthy fats.

Don’t forget to tag me on Instagram while completing your wellness challenges this week!

xxx That Gypsy Mum xxx

Share
Wellness

Wellness Challenge: Week Six

This week our focus is on meditation, stretching & Probiotics. 

MIND

I love meditating but I definitely don’t do it enough, so this week we’re going to take the time to meditate every day. You might like to meditate by focusing on your breathing or listening to a guided meditation. Either way, let’s do a 5 minute meditation every day this week. This can be as simple as practicing the box breathing technique The Mumma Hub introduced us to earlier in the challenge or can be a visual meditation I mention in my recent post on sleeping tips.

BODY

This week we are going to add stretching into our routine. Try to stretch every morning, even if it’s only a few minutes while you’re waiting for the kettle to boil or while you wait for your toddler to finish a tantrum. Stretching should never feel painful so don’t overdo it. If you’re not a regular stretcher, then check out this post by Real Simple on 6 Full Body Stretching Exercises. Stretching is meant to help with circulation and prevent injury so you should always stretch before and after exercise.

NUTRITION

This week’s nutrition challenge is to be conscious of consuming probiotics and maintaining a healthy gut environment for them to survive. If you’ve been following the Wellness Challenge since Week One then you’ll be surprised to hear that you’re already helping your gut bacteria by eating healthier; consuming wholegrains and lots of vegetables. Sarah Moore Wellness has all the information you need over on her new post: An Introduction to Probiotics. This is a must read for anyone suffering from acne, skin conditions, IBS or tummy issues. Sarah mentions that there is even some evidence to suggest that some probiotics will help babies with colic!

If you’re looking for a Probiotic powder for the whole family, I love the Pono Probiotics range, they have Probiotic powders for mums, dads and bubs. Check out their website to get yours or head over to my Instagram this week for the chance to win some for yourself!

SUMMARY

  1. Say a positive mantra often.
  2. Do pelvic floor exercises regularly.
  3. Drink a minimum of 2L (or more) of water every day.
  4. Make healthier food choices.
  5. Practice breathing & mindfulness.
  6. Eat more vegetables.
  7. Go to bed earlier.
  8. Get moving every single day.
  9. Cut back on caffeine. No caffeine after 12pm.
  10. Brittany Noonan workout.
  11. Practice gratitude daily.
  12. Switch from white to wholegrains.
  13. Meditate for 5 minutes each day.
  14. Stretch every morning.
  15. Consciously consume probiotics.

Don’t forget to tag me on Instagram while completing your wellness challenges this week!

xxx That Gypsy Mum xxx

Share
Wellness

Sleeping tips for bad sleepers

If you’ve ever had sleep paralysis then you’ll know it’s the worst experience ever. It’s where your mind is awake but your body is still asleep, so essentially you’re paralysed. I would panic, thinking I couldn’t breath and then finally when I was able to move, I was scared to fall asleep again. I grew out of that eventually but continued to have nightmares every night, so when my husband confirmed that I was legit possessed, kicking and punching him in my sleep I realised I needed to do something about it. So here are my sleeping tips for bad sleepers:

Avoid dairy after dinner

I discovered that ice-cream and yoghurt made me snore and google told me that eating cheese and chocolate at night caused nightmares so apart from the occasional Tim Tam, I cut out dairy after dinner.

No screens

I don’t own an Ipad and we are a no-TV-in-the-bedroom kinda family. My Iphone screen goes on night mode at 7pm and I stop looking at it completely at 9pm.

Have a notepad next to the bed

I used to constantly wake at night worrying about work, by having a notepad and pen next to the bed I could write down what I needed to do the next day and go back to sleep.

Stop drinking alcohol

I’m pretty convinced this was the holy grail in resolving my sleep issues.

Get more sleep 

OK so you might be thinking how do I get more sleep when the issue is I can’t sleep? Well you’ve most probably heard the saying ‘sleep promotes sleep’ which is true. Try to go to bed earlier, even if you don’t try to sleep straight away, you can read or write a gratitude list or meditate.

Set an alarm

If you have something on the next day then set an alarm, even if you don’t need to be somewhere until 12pm. You don’t want to wake up in a panic thinking you’ve slept in, only to discover it’s 5am.

Get your own doona

I have to sleep with something covering me, even in summer. In winter I need to be wrapped up in a cocoon, my husband does too so we stopped stealing the doona from each other and just use one each. Problem solved.

Don’t overdress

I read somewhere that if you wake at night needing to go to the toilet then it’s a sign your body needs to cool down. If you’re cold getting into bed then get in to bed with layers and then take them off once you’re warm and ready to sleep.

Night time ritual 

A bedtime routine is important for babies but it’s also important for adults. I do the same thing every night without fail. Before I got pregnant with Will I used to have a cup of herbal sleep tea before bed each night which I loved but make sure it’s caffeine free.

White noise

My husband isn’t a fan of white noise but if we sleep in the same room as Will then we always have it on heavy rainfall. I fall asleep much quicker and sometimes don’t even remember waking in the night.

Drink water early in the day 

I used to drink most of my water in the afternoon and wake up busting to go to the toilet. Too lazy to actually get up, I would just wake every sleep cycle until morning when I couldn’t hold off any longer. Since the wellness challenge started I have drunk most of my water in the morning so getting up at night isn’t an issue anymore.

Aeroplane Mode

I read somewhere that phone signals and wifi interupt your brain waves so I put my phone on aeroplane mode every night. Pete doesn’t but I’m convinced that the phone being on his side of the bed means only his brain waves are affected.

Meditate

I pretend I’m walking on a winding path, surrounded by various landscapes until I get to a magical garden where I get into a hot spring and relax. I take the journey really slow and now it’s part of my bedtime routine, I fall asleep quickly.

Tense & Relax

Tense and then relax every muscle in your body. Start at your toes, then feet, then ankles, then calves, then thighs, all the way up your body, through your arms and to your head.

Practice Gratitude

Instead of stressing or worrying about things, try practicing gratitude. Think of 10 things that happened during the day to be grateful for.

Daydream

I’m obsessed with Real Estate, particularly what kind of mansion I’m going to buy when I win the lottery. Similar to the meditation, I do a walk through of my dream home.

Read

I read my kindle every night before sleep, sometimes I only get one or two pages and then I have to turn it off. When I was younger I used to stay up most of the night reading so be careful because this could be counter productive.

No caffeine after 12pm

Cut out coffee, caffeinated teas, soft drinks and chocolate. Read up on Sarah Moore’s post to find out how long caffeine stays in your system. 

Herbal tablets

I was hesitating whether to mention this but when I was younger Valerian worked for me and in later years I took magnesium. It was probably all the placebo effect but worth a try if you’re desperate.

Get professional help

If all else fails then consult your GP. You may need a psychologist or a sleep clinic.

 

Share
Wellness

Wellness Challenge: Week Five

This week our focus is on practicing gratitude, a Brittany Noonan workout & switching to wholegrains.

MIND

It’s easy to get caught up in negative thought patterns by thinking about all the things we don’t have but it’s time to start being grateful for all the wonderful things we do have in our lives. Every night before you go to sleep, think of 10 things that happened during the day that you are grateful for. You can write them down or just say them in your head but when you think of them, let yourself feel truly, honestly grateful.

BODY

This week we are going to do Brittany Noonan’s latest workout. Make sure you keep up the incidental exercise and move in a fun way whenever possible. Always consult a professional if exercising whilst pregnant or post baby. If you have any questions about the workout this week, then let Brittany know, she’s always happy to help!

NUTRITION

This week’s challenge is to make the switch from white to brown. Think pasta, rice, bread, wraps, even the flour you use to cook with. Sarah Moore has an awesome pimped pikelets recipe using wholemeal flour. Check it out on her blog here.

SUMMARY

  1. Say a positive mantra often.
  2. Do pelvic floor exercises regularly.
  3. Drink a minimum of 2L (or more) of water every day.
  4. Make healthier food choices.
  5. Practice breathing & mindfulness.
  6. Eat more vegetables.
  7. Go to bed earlier.
  8. Get moving every single day.
  9. Cut back on caffeine. No caffeine after 12pm.
  10. Brittany Noonan workout.
  11. Practice gratitude daily.
  12. Switch from white to wholegrain.

Don’t forget to tag me on Instagram while completing your wellness challenges this week!

xxx That Gypsy Mum xxx

Wellness challenge

Share