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• 8 YEARS TODAY •

Eight years married to my number one ❤️

What a day it was and what a journey it has been - I think we make a pretty great team!

My biggest supporter & the best Dad to our munchkins. I love doing & couldn’t imagine life without you @philjt

P.s I’ve linked our wedding video in my bio if you want to see more from our special day x

📷 @krysta.guille.photography
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#weddinganniversary #marriage #husbandandwife #weddingday #love #whatateam #australiassouthwest @maitrayaretreat

• WHAT TO EAT WITH A BABY ON BOARD? •

You definitely do not need to ‘eat for two’, as the old saying commonly suggests.

It is more important as to WHAT you actually eat to ensure that you and your growing babe are getting the nutrients needed.

Check out my blog on Nutrition for Pregnancy (link in my bio) to learn more about changes to your energy requirements, foods & nutrients you should be eating more of and why and what to avoid.

As far as cravings go it’s often said it can be a sign of a deficiency but may also just be a great excuse to eat what you want 😉

What kind of whacky, wonderful, delicious or disgusting things did you crave during pregnancy?
Or did you have none?

•APPROPRIATE ALTERNATIVES, ALWAYS •

When it comes to training Mums!

If you are taking one on one PT’s & small group training then you should know the details of your Mum clients birth and recovery to appropriately program each and every session.

BUT when it comes to larger group fitness classes, particularly if you work at a gym where YOU haven’t seen every member / clients pre exercise questionnaire or know every one personally (think LesMills, F45, CrossFit - any large group training). Then there is a high chance you’re not going to know the nitty gritty of every single member.

Even if you ask at the start of a session, someone who has never met you before or are yet to build a rapport with may not feel comfortable saying ‘oh yeah I leak a bit when a jump’.

Nor may they know a more suitable option to take (or be brave enough to do something different to others), should they not feel comfortable doing the programmed movement.

This

• WAS IT A FACTOR? •

I’d always wanted three kids, but after carrying two pregnancies, having two vaginal deliveries, a mild prolapse and a love for movement I was worried about how a third pregnancy & birth may impact my pelvic floor.

It definitely played on my mind when we were planning baby number three and something that has been there throughout my pregnancy.

The thing with pelvic floor dysfunction is that it’s not just labour and delivery that can impact it, so a cesarean isn’t necessarily going to eliminate that risk. Pregnancy is what causes the stretching & weakening of the PF and can contribute to prolapse and incontinence.

It does however take the risk out of what could happen during the birth process, which is always unknown.

Thanks to the over-thinker in me I’ve seen my Women’s Health Physio, the OB and now a specialist to discuss my concerns which has helped greatly with the ‘How will I fair after all of this?&rsq

• BECOME A LEADING PRE & POST NATAL FITNESS SPECIALIST! •

There are now just 3 weeks to go until the very first Functional Fitness for Pregnancy and Post Partum LIVE Virtual Training Course!

This course is now 90% full with just a couple of spots remaining!

We will have amazing fitness professionals from all over Australia joining this intake and I can’t wait!

This is the complete pre and post natal training package for fitness professionals working with women throughout their pregnancies, return to exercise and motherhood journeys.

My mission is to educate and empower women and fitness professionals working with women to understand the importance of safe and effective exercise and nutrition throughout pregnancy and the post natal period.

If you’re ready to become a specialist in functional fitness for pregnancy and post partum, comment with ‘I’m ready!’ in the comments below or send me through a DM so that I can let you know more about

• GOTTA KEEP MOVING •

Many ask how I have the energy to exercise or what my week of movement looks like.

I aim to do some form of structured exercise most days, but it is by no means excessive.

It’s enough for me to feel happier, relieve some stress and know that I took some time for ‘me’.

The biggest motivator for me to move is for my mental health.
➡️Then there are other reasons like maintaining my health and fitness to avoid pregnancy related problems.
➡️Then there’s the fact that’s it’s simply a habit that I have formed over my life and something that I LOVE to do!

Here’s how this week looked:
Monday: 15 mins - lounge room body weight workout from my eBook in my PJ’s 💤
Tuesday: 30 mins - LesMills SPRINT Class 🚲
Wednesday: 25min incline walk on the tready 🚶&zwj;♀️
Thursday: 45mins - 1km laps + some water walking 🏊&zwj;♀️
Friday: 30mins - 200cal on the air bike. 🚲
Saturday: nothing structured but a little rock

Balance Fitness and Nutrition

Karratha WA 6714,

Australia

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