Have you been feeling run down or poorly lately?
Are you feeling emotionally, mentally or physically exhausted?
There is really so much we can do in a day. (more…)
Hello my dear followers,
I get a lots of questions from new mums, when is it safe to get back to exercise after the birth.
What you need to be aware of, every new mum needs to do her 6 week or 10 week, post birth, GP check. Although all I can say that at that GP check, doctors are mainly focused to checked the baby and you get asked only few questions, such as:
I guess you all know where I have been hanging out these past 5 weeks. :)) It has been so difficult to cope seeing the ocean daily 😀
I love Tenerife. I love mountains, sunsets, views, ocean, beaches, CLUBS, dancing and just the chilled and outgoing atmosphere.
I have decided to come here for the whole 6 weeks with kids, 2 as a whole family as my husband came with us too and then 4 weeks on my own with them. We’ve got them a place in Spanish Summer Camp for 4 weeks, Mon – Fri, 9.30 – 3.30pm so it gives me time to work and get ready for September. The kids found it quite difficult to get used to so it has been tears for a good few weeks.
It has been challenging. The kids didn’t like the teachers not being able to speak with them in English, but that’s life. They have learned swimming and they have done sports activities in the mornings and soft play, bouncy castles and cinema time in the afternoons.
I have signed myself up to the same gym that my kids are attending for the camp, so I can see them when they are swapping activities and when they are coming out for their lunch break. I always run to them, like a crazy mama, to give them a kiss and a cuddle! I have to 😀
Now sitting in the cafe, doing all my online work, writing this blog and getting ready for the 2nd running session in the gym. I love Spanish cortado (shorter coffee with milk), so I have 2 of those a day and a lunch.
My motivation and eating habits have been all over the place as I haven’t been able to get stuck into my own routine as my brother is vegan, so I have all been messed up lol. Vegans mess you up haha (joking!).
I really enjoy this temperature and this climate. This break has done so much good for me. It has restarted my whole thought process and I hope I won’t get distracted back home, so I can focus to get here again next year.
My brother and his family are just so perfect. Their kids, little cousins, are just so perfect and instead of of arguing, they play so nicely so me and my sister in law can just chat and chat and chat.
I miss my family. I miss the feeling of them being just around the corner so we can make memories by doing things together. Instead we are connected via whatsapp and video calls. But as my brother and I are doing so well in our lives, I won’t complain and I will just try to do my best to meet more often as my heart and soul are in so much better place when we are closer to each other.
Where have you been this summer? Did you enjoy spending time with your little ones and are you looking forward for kids to go back to school?
Next week as our final week here, I will be on my own with kids, they won’t be going to the camp and I am planning to work as less as possible (probably evening hours or early mornings) and enjoy with them as much as we can, as when we get back, we will all be back to normal activities – work and school duties.
I am sending you lots of great vibes from my heart and from Tenerife!
Make sure if you want to get your fitness back on track, to sign up for any of my programmes in September. More details can be found here.
Hello dear mamas!
How are you all enjoying the summer with your little ones? We are currently abroad and my kids are attending Spanish Sports Camp and so far so good 😀
Today I would like to share with you 7 toning workouts that are brilliant for your body and it only will take you 10 min each day.
I hope you are going to enjoy it.
Since moving to the UK in 2010 and working in fitness industry, by running bootcamps and personal training session, I have noticed a strong correlation between people wanting to get back to exercise and eating healthy for a weight loss reasons.
When they reach their goal OR they don’t get results they desire, they give up and go back to old habits.
I have also noticed that it is always involved all or nothing approach, that is unsustainable. It is difficult for someone to change their body shape, weight, body fat, smaller dress size if their focus is based only on losing weight.
Why? Because when they don’t see results as quick as they want to, mentally they go into self destructive mode and ruin not only their results they worked so hard, but also they go into low and depressive moods, feeling they are failure, they can’t get results, they will never look slim, fit and healthy.
My opinion is if we would switch our focus from weight loss to long term health that our life will become easier and we would function so much better. We wouldn’t get depressed when our results wouldn’t come as quick as we want to, because we would focus on feeling well, doing regularly exercise that suits us, our needs, health, physical condition and also our lifestyle.
If you have no time for your own health, your health and fitness will deteriorate anyway, you like it or not.
Your body is designed to move. Your joints and muscles are desperate for moving in full range of motion daily.
Eat well for your mental and physical health.
If your bowels are not working properly, you need to change the way you eat. If you suffer from constipation, runny stool, suffering with bad back pain, having diagnosed diabetes 2, having high blood pressure. All those symptoms can be regulated with better nutrition and correct exercise.
Do you take medication for pain relief? Do you take anti depressants? Do you suffer with bloating, IBS and headaches?
All those symptoms are a sign that what you are currently doing in your life, is not working for you and you have to change it as soon as possible. Because why would you be in pain? Life is not comfortable being unhealthy and unfit.
When you look forward to go for a nice walk and when you know that your whole mind, soul and body will feel better afterwards.
When you look forward to prepare yourself a meal that will fill you up and make you feel energised, rather then making you feel like your stomach is just about to explode.
Focus on your long term health.
Life is not a race. It is an amazing opportunity to live life to the full.
Eating a cake is not a sin. Grabbing take away once a week is totally fine. Drinking bottle of wine a week is a pleasure. Having a lay in at weekends is not going to affect your fitness.
What is going to affect your health is having a cake every single day, eating every meal like it’s your last one few times a week, having a bottle of wine 3-4 times a week, working in the office, driving car to and back from work, sitting down on your bum all weekend and not moving is going to directly impact not just your health, but your life in general. It will make you depressed, heavy, guilty.
Let’s stop it all right now and do the best chance to ourselves to be healthy and happy human beings.
Are you going to change something about your routine? 🙂
When you look back at those days when you gave life to your first child, it becomes emotional.
Over 5 years ago, I was just about to become a mum for the first time. I was scared, confused and quiet fed up of the process of pregnancy. It just lasts too long and is so uncomfortable.
The worst part of it was that I didn’t enjoy the whole process at all. It was all so alien to me. We didn’t know the baby’s gender and that was for me the hardest part. I couldn’t look at my belly and imagine a little baby inside as that would immediately connect with a gender. And because we didn’t want to find out the gender, I just felt so disconnected. I wish I had gone for another scan to find out was it a boy or a girl, but at that time I just felt I could wait and find out at the birth.
My birth was quite smooth. I was overdue by 12 days and on the 13th day I was induced.
I went to hospital with full make up on, hair done, not even knowing what I am going to look like in few hours! Lol.
I got a bed in the Rosie Hospital in Cambridge and cannot remember how long we had to wait for the first set of fingers in my vagina! Probably 2 hours.
My mum came with me and she literally said “I can’t cope! I want to go home and I cannot watch you being in pain!” So my mum left me in there, waiting for news of a new arrival.
I was induced, got some gel on my cervix and within 20 min I became so uncomfortable. I felt I needed to sit on toilet. My bits were on FIRE!!!
We went to some separate room where I kept bouncing on the ball where everything just seemed to be worse! My husband (Neil) kept laughing and saying “you are so funny! It can’t be working already!” I obviously wanted to kill him at this point as I was soooo uncomfortable.
Fast forward 2 hours later, I was screaming in pain, going from bed to toilet where nothing happened and then one nurse said I should go and lay in the bath that they had on the ward. I spent probably 30 mins in the water and the pain just got worse. When I got up from the bath I was literally hammered to the floor from pain! I think it was a contraction!
I could barely walk! Neil took me to the bed where I kept screaming (I was like those loud women haha) and I said to Neil “These contractions are so intense!” And he kept going to the midwives telling that I am in pain and my contractions were at that time 1 min long with 1 min rest!!!!!!
Midwives kept telling him “It is still early. Give her water.” Without even checking me.
After an hour, one of the midwives finally came and I was 6 cm dilated.
They took me straight to the delivery ward. I really felt like I was going to pass out from the pain! I loved gas and air though! I felt on a high and I saw myself dancing in the Beach Club, drunk as hell! But I was actually just giving birth. Doh.
Back to reality, my labour lasted around 5 hours. Baby’s heart rate kept dropping and every time I saw his heart rate drop, my heart sank. And it kept going down and back to normal. They kept changing my positions and I just was in so much pain that I had no idea how to cope anymore. Still on gas and air though.
It came to the moment when the midwife said “baby is not happy. We are just going to put a heart rate monitor on top of his head. Is that ok?” I stopped caring about my body, I just want baby to be out and safe. Of course I said it was ok. Do what you need to do.
It came the moment where baby’s heart rate kept dropping and finally I was fully dilated and they told me to push. I was petrified as it was nothing in my control and all I remember was that the buzzer was pressed and the room was full of people. Suddenly time had stopped and I had faith that I am in safe hands.
I had a doctor shouting to me “I have to cut you to get the baby out. Ok?”. I had NO IDEA what cutting (episiotomy) meant, but I just didn’t care. Next few minutes of fear, my vagina was chopped, my little baby was taken out by suction cap and my baby was a boy. Big boy. He didn’t even feel tiny. We called him Hugo. I started crying and holding my little bundle on my chest. Suddenly realising who was growing under my heart for long 9 months.
It was emotional as it can be. He was just perfect. He slept on my chest for hours. I love that in the UK baby stays with you all the time. He was just next to me. What was strange, I had no idea what I was doing. Giving him my breast to keep him fed was just a strange experience. But the whole concept of becoming a mum is (for myself) a real, stressful event, filled with incredible joy of creating a little mini version of you and your soulmate.
The birth in total lasted 5 hours and I only had gas and air for pain relief.
If I cut out from the story the ending joy from having Hugo, and just focus on my physical discomfort post birth, I wish I have been informed more…
Squashy tummy and being sick post birth, after the first standing up to have a shower, putting the first “nappy” on me and to accept granny pants for few months post birth, severe constipation, piles, SORE boobs (this is omg), not being able to sit due to episiotomy for 3 months and I wish I had a list of things “just in case if happens and its solutions”.
Maybe I just didn’t want to know and I felt unprepared. All I know now is I am so happy to have 2 amazing kids and I would do it all again for them. They often ask me if I can give them a brother or sister and I am so happy I told them “No more!”. Only if it happens. Hope not! Ha! :)))
What was your birth story? How long did your labour last? It is amazing how we are all so different and how we all have different stories. I would love to hear from you 🙂
Lots of love,
Before I got pregnant with my little boy, I was always activate. It had taken a good few years to get fit, which mainly happened due to finding yoga. However just before I got pregnant, I had knee surgery which meant during my pregnancy I was unable to be as active as I’d liked and therefore gained nearly 5 stone during the pregnancy. After giving birth I’d gone from a size 8 to a size 14, had huge milky boobs, was unable to do yoga due to my knee and didn’t have a clue where to start with post natal exercise. Then thankfully I came across Adrijana.
Adrijana was local and specialised in post natal exercise. Not only was she there to show me what I could and couldn’t do within the limits of just having a baby but was also there to give advice. I started attending her Friday class after I had passed my 6 weeks postnatal doctors appointment. It took a while at first, but I started to feel my fitness coming back. She was able to help me during the class with alternative variations of the exercises if my knee was struggling. I was also able to build up the strength in my leg to support my knee which in turn helped that get better. After 6 months, I was down 3.5 stone and feeling so much better in myself, which made me a better mum to my little boy feeling less tired looking after him.
Then Adrijana started the fat killer class, which was the push I needed to get the final 1.5 stone off. Because I’d taken my time in the first class building my fitness, I was prepared to step it up. I was also getting married in 5 months so had a goal in mind. I continued to attend the Friday class and then eventually reached my goal in time for the wedding.
Not only does Adrijana give great motivation and advice during the class, she is there at home with me via Facebook. I was able to continue quick workouts at home during the week as she is always posting great short workouts to fit in your day.
Now she has moved into nutrition and female health as well, therefore going from strength to strength. I felt lost and confused with what I could do after giving birth, so couldn’t be more thankful for her providing this in Newmarket. My sister has now joined after having her little boy and seeing the benefits of a local mum and baby fitness class.
Congratulations on all your achievements Adrijana. Whether you are a new mum or your kids are older, it’s never to late to build your fitness up and get nutrition advice. You will find a fitness expert, nutritional special and a friend joining Adrijana on her and your journey. I couldn’t be more thankful to her for making me the best mum for Ralph, and if we decide to do it all again you will be my first call.
Seeing the list of forbidden foods when you decide to follow even your own diet, leaves your mind in a total fear “what if I can’t stick with it and I fail?”.
This is one of the reasons why you can’t stick with your own or purchased plan.
It is too restrictive, takes so much out of the life you enjoy and, as soon as you realise, you say to yourself “nah, what’s the point! Life is too short!”. And then you go backwards returning to the world of endless foods you had missed in previous few days.
Obsessions with weight loss are spread throughout all layers of society and weight gain/loss has become a part of our lives, slowly chipping away the real joy for life.
We feel guilty when we have great time with friends.
We feel guilty when we even desire to eat or drink our favourites, because we know if we have it, we’ll lose control.
Then the obsession and battle begin, because we are simply prioritising the wrong things and focusing on things that are making our life more difficult.
We have one, just ONE, LIFE and there is no need for suffering.
We need to work on our discipline & mindfulness. We have lost a feeling for it completely.
You don’t need to have everything and you don’t need to eat every single thing your brain desires.
You don’t need to go to extreme diets and you don’t need to go to the gym 6 days a week.
You don’t need to fight through life thinking weight loss will make you happy, because it will give temporary pleasure, but you will also have to learn how to keep the weight off as well.
Here are few tips you can do to include mindfulness in your life.
* Be present in moment.
* Be aware how you really feel before taking a first mouthful. Are you eating because you are bored, stressed or you are really hungry?
* When you eat food – sit down. Eating and rushing around will disconnect your brain and stomach.
* Chew food properly. If you are swallowing big chunks of food, your stomach with struggle to digest.
* Family time – eat together with your family, sit down and don’t allow any gadgets ruining your time to connect.
* Stop scrolling when you eat – social media and internet has taken over our lives and we feel we have no life without it. Let your brain have a true sense of when you’ve eaten enough food, do you enjoy food you eat or you eat just for the sake of it?
* You don’t have to eat everything that is on your plate. Think about your portions. Are they too big? Buy a smaller plate. Take 5 min longer then you did yesterday to complete your meal. Enjoy every single mouthful.
* Make a choice. You have a choice to buy/serve yourself healthier food. Start with one meal a day and over time you will feel it is much easier then you thought and you will start taking more control and be more guilt free.
Food is a need and we have to consume it every single day.
Why don’t you make your journey much much enjoyable by just being aware of what you are doing and find more joy eating tasty, nutritious food and have on the odd occasions food you like?
Put yourself and your health first.
Have a great day and enjoy your meal by sitting down and being present 🙂
If you are interested in learning how you can change your behaviour and habits, you are fed up with yo yo dieting and you are looking for long term solution? Let me teach you how you can have sustainable results for a lifetime with my Online coaching. Book your free consultation today.
There is something wonderful about learning new things you’ve always been curious about. Nutrition has always been my struggle and enemy. I have never been able to find the balance, control and joy to eat food. I have been a binge expert since I can remember and bulimic when I became aware that I could not find a way to keep myself healthy and slim. That relationship continued throughout most of my life.
But I was determined to become a nutritionist at some point in my life, because I was desperate for answers about WHY I was failing to get my urge to binge under control and why I felt ashamed every time I did it.
Now I know.
Finding Mac-Nutrition Uni/MNU, the only evidence based nutrition qualification, came at the perfect time when I needed answers and I needed peace in something that I knew would never change until I changed. The way I think and see food.
The best thing I learnt about food in MNU is:
- Physiology comes first when it comes about nutrition
- Behaviour and habit change is what is going to give you life-long results
- Avoiding food groups can affect relationships with food
- Calorie deficit is the only thing that is going to help you lose weight
Since started MNU in April last year I have gained an incredible knowledge on how to find a BALANCE in life with the food and drinks I consume. There is no GUILT in any shape or form when it comes to nutrition. I am guilt free and I feel I am FREE from all the bulls**t I have ever told myself when I binged, had my head down in shame and every time I looked at the mirror. I am a FREE woman now!!
MNU has been truly the most liberating and amazing experience I’ve ever had, because it gave me answers to live a guilt free life. Is there anything better then that?
The joy of graduating came through endless breakdowns, tears, sleepless nights and losing out on family weekends over 6 months to enable me to give all I have to learning….
I have met so many amazing students and I am 100% sure that our friendship is going to keep growing from conference to conference and I cannot thank the MNU team enough from how much they’ve changed my life.
When going to our graduation ceremony 2 weeks ago, I never dreamt how it was all going to end…. Dreaming about that day when I collected my certificate that I worked so hard for…. I got the main prize from MNU Collective as the person who best promoted the MNU course throughout social media. The great thing about the prize was you get half the course money back, 1 year FREE Mentoring Lab (platform to support and educate fitness professionals and nutritionists), but for me it meant pride and a sign that I am visible.
I am going to take this amazing prize as a proof that I can impact people’s lives to change for the better, I will make sure I teach them what MNU thought me:
“There is a hope for everyone out there who is going through the toughest struggles and there is a balance. Ups + downs = balance.”
I cannot wait to show you how I will succeed on my journey and when I prove to you that I can do it, I will take you together with me on that ride!
All my love,