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Wellness

Wellness Challenge: Week Four

This week our focus is on getting more sleep, increasing incidental exercise & reducing our caffeine intake.

MIND

This week we are going to go to bed earlier and we’re going to get more sleep! We all complain about being tired and needing more sleep but are we really, honestly doing everything we can to get more sleep? I used to be a really bad sleeper, but I managed to train myself to sleep better and for longer. I’ll be posting later about techniques that I’ve found were helpful for me. If you need more convincing on why you should go to bed earlier, then read Sarah Moore’s post on how lack of sleep could be causing you weight gain.

BODY

This week we are going to move MORE. We are going to increase our incidental exercise and make a point to move every.single.day. I know as a mum it’s hard to get moving, especially when you have a clingy child but try to encourage them to move with you. If you do have an opportunity to sleep or exercise, choose to sleep. Just make sure you’re not lying in bed looking at your phone.

Here are some examples of Incidental Exercise:

  • Use stairs or walkways not lifts.
  • Park further away than necessary.
  • Grocery shopping instead of online shopping.
  • Cleaning: Car, windows, floors, bath, ironing, shower, oven – whatever takes effort, do it. Do it now.
  • Gardening, sweeping or watering the garden.
  • Stretch or exercise while watching TV.
  • Walk your dog.
  • Play active activities with your kids like running races or throwing balls into a basket.
  • Carry washing in small piles while putting clothes away.
  • Reorganise your pantry or linen closet.
  • Walk during your lunch break.
  • Dance or sing along to music with your kids.

NUTRITION

This week we look at whether Caffeine is helping or hindering your wellness goals. Your challenge this week is to cut back to one or two cups of coffee (or caffeinated tea) a day and cut off all caffeine after midday. Sarah Moore looks at caffeine further in her post about whether coffee is good or bad for you.

If you’re looking for a caffeine free alternative, then check out Pukka Herbs range of organic teas. I am having a giveaway on my Instagram for a relaxing tea package. Always consult a healthcare professional before consuming herbal teas during pregnancy.

wellness challenge

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.

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

xxx That Gypsy Mum xxx

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Wellness

Wellness Challenge: Week Three

This week our focus is on breathing, a Brittany Noonan workout & increasing our vegetable intake.

MIND

The gorgeous Estelle from The Mumma Hub is teaching us how to manage anxiety, increase energy and focus with this simple technique. The best thing is, we already know how to do it! Our challenge is to practice box breathing for 2 minutes (or more) every day. If you have any questions then Estelle is more than happy to help, you can contact her through her website or find her on Instagram @themummahub

BODY

I hope everyone got moving in a fun way last week! Our body challenge this week is to complete the Brittany Noonan water bottle workout. If you missed out on winning a Real Active drink bottle last week then you can get yours from Real Active. They donate 10% of all their proceeds to mental health charities! For some extra motivation with your fitness goals, check out @Realactivemovement on Instagram.

Wellness Challenge

NUTRITION

Last week we made healthier food choices, this week we are getting more specific. Do you eat 5 serves of vegetables per day? (5.5 serves if breastfeeding) I know I haven’t been. This week’s challenge is to find a vegetable based recipe and learn how to cook it. I’ll put some recipe options up later in the week if you’re stuck for ideas. In the meantime see Sarah Moore’s latest post on 10 ways to eat more vegetables.

SUMMARY

  1. Continue saying a positive mantra often.
  2. Do pelvic floor exercises regularly.
  3. Drink a minimum of 2L (or more) of water every day.
  4. Practice mindfulness.
  5. Get moving in a FUN way
  6. Make healthier food choices.
  7. Practice box breathing daily.
  8. Do the Brittany Noonan water bottle workout.
  9. Find and learn how to cook a new vegetable based recipe.

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

xxx That Gypsy Mum xxx

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Wellness

Fun ways to exercise

Exercise doesn’t have to be attending the gym or running a marathon. I mean if that’s your jam then you go girl but if you’re like me and from a scale of lazy to gym junky, you’re catatonic then making exercise FUN means you’re more likely to do it. So here are some fun ways to exercise to get you moving:

  • Go for a walk and listen to an audio book or podcast.
  • See how long you can Hula Hoop for.
  • Walk around while you’re talking on the phone to someone you ENJOY talking to.
  • Do running races with your little one. Letting them win is optional.
  • Try a pole dancing class.
  • Go for a bike ride.
  • Visit a large shopping centre and look at every single store. Maybe go without your credit card.
  • Go for a hike.
  • Dance silly with your little one.
  • Go bowling.
  • Go Rock climbing.
  • Go sightseeing in your own city.
  • Play mini golf (or real golf if you have enough time).
  • Hit driving balls at the local golf club.
  • Shoot some netball or basketball hoops.
  • Pretend you’re in a music video or doing a VMA performance. Singing and dancing is hard work, the more enthusiasm, the better the workout.
  • Play Wiii Fit.
  • Go for a swim.
  • Go to a dance class or barre class.
  • Gardening, call me weird but I find pulling out weeds meditative.
  • Go on a cruise and vow never to take the lifts, only the stairs.
  • Play Pokemon Go.
  • Go Ice skating or Rollerblading.
  • Play Frisbee. Don’t laugh, you can actually join Frisbee teams!
  • Go Salsa dancing.
  • Go Kayaking or stand up paddle boarding.
  • Replicate an 80’s aerobic class… OK I’m running out of ideas.
  • Go to a water aerobics class, you can even attend Physio ones after birth and they have babysitters.
  • Go paint balling.
  • Climb a tree.
  • Go to one of those trampoline jumping places.
  • Play Tennis or just hit a tennis ball against a wall.
  • Watch a music concert that makes you happy (cough.. spice girls live in Istanbul.. cough) and replicate all the dance moves.
  • Have a session. Wink Wink.

So hopefully if you haven’t done your workout challenge this week because you’ve been stuck for ideas, this list will give you some motivation to get moving. I did gardening today and yesterday I spun Will around while dancing to music. Would love to hear what fun exercise you’ve been doing!

Just a reminder if you’re pregnant then learning how to exercise safely is a good idea. Always seek medical advice before exercising post baby.

Fun ways to exercise

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Wellness

Wellness Challenge: Week Two

This week our focus is on mindfulness, getting moving in a fun way and making healthier food choices.

MIND

This post by Pocket Mindfulness explains the different ways in which you can practice mindfulness. The mind challenge this week is to complete one of the pocket mindfulness exercises when you are feeling anxious, angry or upset and see how it makes you feel afterwards.

I have chosen mindful awareness. Every time I think a negative thought I am going to take a moment, acknowledge that it is just a thought, imagine that negative thought as a physical object like a balloon and let it float away.

Continue saying a positive mantra often, change it if you didn’t like your one from last week.

BODY

Our body challenge this week is to get moving! What you decide to do will depend on your imagination, fitness level and time constraints. The only rule is that you have to enjoy what you are doing. Maybe you enjoy yoga or pole dancing or boot camp, whatever it is that floats your boat, you go for it. I will post a blog mid week about different FUN ways you can exercise in case you’re stuck for ideas.

Remember to continue working on your pelvic floor!

If you are pregnant then it is a good idea to learn how to exercise safely. In Perth, Taryn from Fit Right Physio runs Pregnancy Education classes – two hours of education in a small group setting and then an individual pelvic floor muscle assessment with an ultrasound machine on your abdomen.

NUTRITION

Bread seems to be the first food to go when someone embarks on a new ‘health journey’, but there is a place for bread in a healthy diet!

In fact, a diet high in wholegrains (think: the brown bits of grains) can help reduce your risk of high triglycerides (bad blood fats), heart disease, type 2 diabetes and even cancer.

Many people think they can’t eat bread because they experience tummy discomfort. More often than not this is caused by a diet too high in refined carbohydrates (food made from white flour), too much wheat or simply too much bread!

Wholemeal and wholegrain foods are higher in fibre, are more nutritious, help stabilise your blood sugar levels and are more filling. So a small serve goes a long way. We should be aiming for most of the grain foods we eat to be wholemeal or wholegrain and to get as much variety as we can.

Choosing a healthy bread is a great place to start. A healthy bread is high in fibre, low GI and contains plenty of tummy friendly prebiotics to feed your good bacteria. Read up on how to choose a Healthy bread here! 

This week’s nutrition challenge is to make healthier food choices. I like to say to myself ‘What would Sarah do?’ while shopping for groceries or ordering out. If you are going out to dinner and can choose between fish and salad or a big greasy burger and fries, go with the fish and share a small serve of chips. If you have a choice between purchasing a mars bar at the petrol station or eating an apple when you get home, choose the apple and have some cheese or natural peanut butter with it.

Don’t forget to keep drinking your 2L (or more) of water every day.

SUMMARY

  1. Continue saying a positive mantra often.
  2. Do pelvic floor exercises regularly.
  3. Drink a minimum of 2L (or more) of water every day.
  4. Practice mindfulness.
  5. Get moving in a FUN way
  6. Make healthier food choices.

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

If you missed WEEK ONE find it here.

xxx That Gypsy Mum xx

Wellness challenge

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