Browse Category by Wellness
Wellness

Wellness Goals

I’ve really enjoyed the wellness challenge and I’m looking forward to leading a healthier lifestyle because of it. I have to be completely honest, I didn’t love everything in the wellness challenge, set workouts definitely aren’t my thing and I wasn’t feeling the yoga. I was surprised at how effective the breathing exercises were and how much I enjoyed the stretching. Wellness goal’s I have set for myself moving forward…

MIND

  1. Say a positive mantra often.
  2. Go to bed earlier.
  3. Practice gratitude daily.

BODY

  1. Do pelvic floor exercises often.
  2. Get moving every single day.
  3. Increase incidental exercise.

NUTRITION

  1. Drink a minimum of 2L (or more) of water every day.
  2. Make healthier food choices.
  3. Limit caffeine and no coffee after 12pm.
  4. Healthy snacking.
  5. Consciously consume probiotics.

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

Emotional Eating

I always read on Instagram that the key to a successful eating and exercise program is ‘no excuses’ but I’m full of excuses. It’s too hot, too cold, too wet, I’m tired, I’m busy, I’m sad, It’s that time of the month, I have food poisoning, my allergies are playing up, I think I broke a bone in my neck and I’m one step away from spinal damage… you name it I’ve said it. Excuses aside, I’ve never been great at processing my feelings and have always fallen victim to emotional eating.

I mindlessly ate my way through pregnancy, the post baby blues and beyond without much thought as to how much or why I was eating but this month the triggers were really obvious. We said goodbye to our darling little dog Kirby then a week later my husband went away for a few days. I felt so lonely that I ate whatever I could get my hands on – Tim Tams, a tub of yoghurt, a small sample biscuit I found at the back of the pantry. I looked on eatnow and menulog many times but luckily the inflated delivery prices ensured I was able to resist. I have to admit that after that I simply just forgot I was meant to be eating healthy. It wasn’t until my nanna wanted a photo with Billy that I saw the giant and remembered. Anyway luckily by then I had eaten all the junk food in the house so have eaten healthy since.

My point? I’m an emotional eater and I need to stop it somehow. Just not sure how…

Share
Wellness

34 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

Share