Spring Clean

There is no better time for a spring clean than in Spring! No matter how good we may be at cleaning, there are certain areas that often get overlooked and we have compiled a list of handy tricks to manage those pesky tasks. For example, our good old faithful helping hand in the kitchen, the dishwasher, is often neglected when conducting the cleaning routine, but we have a simple trick to ensure it is disinfected, fresh and clean to do its job effectively. Also, when was the last time you cleaned your shower head? The simple trick below will have your shower head free of dirt and blockages. 

If you are time poor or simply have better things to do with your time, our friends at Fantastic Services have a Spring Cleaning service to ensure your house is sparkling clean from top to bottom. They also offer regular cleans which we loooove, pest control service, gardening, waste removal and handyman services. www.fantasticservicesgroup.com.au

For $20 off, simply click the following link:

Click Here

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Dishwasher

  1. Select a dishwasher-safe container

  2. Fill it with white vinegar

  3. Place on the top rack

  4. Run a full cycle on high

You can also sprinkle some bicarbonate soda on the bottom of the machine and run a short cycle to freshen the machine


Oven

  1. Make a paste of baking soda and water

  2. Spread on the bottom of the oven

  3. Leave for a few hours and wipe clean

Walls

Use Magic Erasers on walls to clean off marks from crayons, pens and more

Shower Glass

To remove water marks from the glass in your shower:

  1. Cut a lemon in half

  2. Rub the lemon on the glass

  3. Rinse and wipe clean

Bathroom by  Mim Design

Bathroom by Mim Design

Shower head

  1. Fill a plastic bag with warm water, vinegar and one cut lemon

  2. Tie the bag around the shower head and let it soak

Microwave

  1. Fill a microwave safe bowl with water and two lemons cut in half

  2. Run the microwave for a few minutes

  3. Let it cool for at least 15 minutes before opening the door

  4. Wipe away any stains

Drains

  1. Pour boiling water down the drain

  2. Pour a cup of bicarbonate of soda down the drain

  3. Mix water water and vinegar together and pour down the drain

  4. Pour more boiling water down the drain

Bed Mattresses

  1. Vacuum the mattress using the upholstery tool

  2. Using steam on the mattress will help kill dust mites, and you can use a handheld steamer or even steam from an iron for this

  3. Spray a solution of water and lavender essential oil - not only good for making the bed fresh but will help you sleep at night also

Makeup Brushes

  1. Put some shampoo in your hands and rub the bristles into the product

  2. Rinse thoroughly under warm water

  3. Lay to dry on a paper towel

    This post brought to you by Fantastic Services - your one stop shop for all home services

Healthy Eating for Busy Mums

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Guest piece thanks to: Stacey Lapira

As a mother of two little boys I know how busy mum life can be and how we can often fall into the trap of neglecting to look after ourselves. Through my own Instagram (staceylapira_mummy_revival) and personal blog I aim to empower mums to regain control of their health and fitness.

 I know how hard it can be to remember to take care of yourself and often the first thing that gets compromised is our eating. It’s so important to make your health a priority because you want to be the best role model to your children and be able to keep up with their high energy levels.  The best way to do this is through good nutrition and being active yourself. Today I am going to share some of my mums hack nutrition tips that get me through the day without reaching for a packet of Tiny Teddy’s or Two Minute Noodles.

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Lets start with BREAKFAST

The day starts and I am 100% sure you make breakfast for the kids, and I am 70% sure you go without because you are too busy trying to get everyone sorted for the day ahead. Breakfast allows you to  start your day with a nutritious meal that will aim to give you the energy and mental clarity to kick start your day. For us busy mums I always recommend consuming something that you literally can grab and go. If you are trying to have a cooked breaky, there is a high chance that you will put it in the “too hard basket” and just avoid breakfast altogether. You need to make choices that are going to work in your favour and make your life easier.

Here are a couple of my fav recipes for breaky that are time efficient and are definitely mum friendly for those hectic mornings.

1)     Overnight Oats- Perfect for busy mums, as you literally just have to grab it out of the fridge in the morning and go.
½ Cup Rolled Oats
1 Scoop Vanilla Protein Powder
1 tsp Chia Seeds
15g Cacao Powder
Almond Milk- Unsweetened
50g Raspberries

Use a jar, cup/bowl to construct your oats.
First add in your oats, followed by the protein powder, chia seeds, cacao, and berries. Pour the Almond Milk over the top. The amount will depend on how runny you want it. Keep in mind that the oats will absorb the milk overnight. All the flavours ooze together overnight and it tastes like a party in your mouth.

2)     Smoothies- The reason I love smoothies is that they are so versatile and you can literally include so many highly nutritious ingredients that will make you feel amazing.

My fav smoothie:
120g frozen banana- frozen makes all the difference, as it makes it super thick.
50g Frozen berries of your choice- I use strawberries.

10g Choc Greens Powder- Great for a chocolate hit, but contains the goodness of lots of greens.
30g Avocado- Healthy Fats- so important for our hormones ladies
Spinach- 1 handful
20g Vanilla Protein Powder
If I’m on the run, I put it in a keep cup and take it in the car with me.  

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LUNCH
I often find lunch can either go two ways. You either are so busy running errands that you forget to eat OR lunch is one of those meals that you happily sit down to because your children are either napping, or it’s the only time to get some rest before you have to do school pick up.
Rule of thumb with any meal is to make sure it contains protein. Importance of protein can’t go understated. Protein will assist with muscle retention, muscle recovery, muscle building and help you feel full. Now I know a lot of you may have read that and thought “I don’t want to become too muscly”. Trust me when I say, it is SO HARD for females to build muscle as we just don’t have the genetic makeup or high levels of testosterone to build muscle easily. What I will tell you is that the more muscle you do have on your body, the more fat your body will burn. For time poor mums, the supermarkets have now made it so easy for us to eat well with less effort needed.
Here are some examples:
1. Canned Tuna or free range chicken with microwavable brown rice and a frozen vegetable steam bag.
2. Salad mix from the fresh food area of the supermarket with Chicken (Coles and Woollies both have pre-prepared chicken breasts available)
3. Corn thins or Rice Thins with Avocado, Spinach, Tomato and Tuna
4. Four bean mix with microwavable rice and a frozen steam bag of vegetables.
5. Omelette- this will take you 5 minutes to make- 2 eggs, spinach, mushroom, pumpkin, tomato and grated cheese.

All the options listed will take you no longer then 5 minutes to prepare. All you have to do is make sure you have these ingredients ready at home.

DINNER

I think the most important factor when considering your dinner options is to plan ahead and create your dinner menu for the week ahead of time. This organisation will honestly save your sanity, time and give you a sense of control. If you haven’t given meal planning any thought maybe it’s time you did. Once you have your meal plan organised, you can then go to the supermarket and buy all the ingredients you need for your meals which will save you so much time as you won’t need to stop by the supermarket multiple times during the week and you will be saving money on impulse buying.

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Keep dinners simple. A general rule of thumb is to keep the meat the size of your fist, avoid crumbing, frying or covering in sauces.

Cook in big batches- When cooking, double the portions so you only have to cook every second to third night.

Make food fun- Get your children involved in the cooking process. This will give them a sense of ownership to the dish, allows them to see the process of cooking and will most likely result in them wanting to eat the meal as well.

Cook foods that the kids LOVE to eat, but put a healthier spin on it. E.g.

1)     Fish and Chips- Baked fish with baked sweet potato fries or roasted vegetables.

2)     Pizza- homemade with lots of vegetables as the toppings.

3)     Pasta- mix spiralised vegetable “pasta” (sweet potato, zucchini) through the ordinary pasta with hidden vegetable tomato sauce.

4)      Free range chicken nuggets and chips- hide vegetables in the chicken nuggets and bake the nuggets instead of frying.  Add some home-made baked chips or use an air fryer (I have a great recipe of hidden vegetable chicken nuggets on my Instagram in the highlights section).

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SNACKS
Choose high protein yogurts, fruits, raw vegetables, smoothies, grainy crackers topped with cottage cheese, vegetable muffins (recipe on my Instagram- staceylapira_mummy_revival), hummus, rice cakes or corn thins with a nut butter, or air popped pop corn.

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As you can tell, nutrition is my jam. I love creating recipes that are EASY, HEALTHY and do not require an abundance of ingredients. I am all about making mum life as easy as possible and I am always thinking of new recipes to do this. I am so passionate in trying to help mums regain control of their own well-being so they can live a life feeling confident in their own skin.  If you liked what you read please head over to my Instagram- staceylapira_mummy_revival. There is a WHOLE heap of FREE recipes, tips, workouts all there for you. Website is being launched very soon.
Stacey xxx

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Christmas Gift Guide

Christmas is fast approaching, how on earth did that happen?! It feels like the year has flown away! Are you stuck for Christmas gift ideas for your kids, mum, bestie, hubby, pooch or anyone else? We have compiled a list of our favourites, from the budget-conscious to the splurge-worthy, there is something here for everyone!

Gifts for Me

Shoes with Style and Comfort  Know someone who loves beautiful shoes but hates sore feet?? Um… isn’t that everyone?? We have discovered Frankie 4 shoes and have not looked back. Designed by podiatrists, their range include gorgeous, fashion pieces that also keep your feet happy!   Shop Now

Shoes with Style and Comfort

Know someone who loves beautiful shoes but hates sore feet?? Um… isn’t that everyone?? We have discovered Frankie 4 shoes and have not looked back. Designed by podiatrists, their range include gorgeous, fashion pieces that also keep your feet happy!

Shop Now

Adorne Travel Bag  We don’t think you could help but feel on holidays when you have this Tropicale Print Flap Over Wheelie bag with you! What a gorgeous travel bag to take to your next holiday destination! Not only is it beautiful, but also functional with wheels and lots of space.  Check out our giveaway on Instagram,  click here    Shop now

Adorne Travel Bag

We don’t think you could help but feel on holidays when you have this Tropicale Print Flap Over Wheelie bag with you! What a gorgeous travel bag to take to your next holiday destination! Not only is it beautiful, but also functional with wheels and lots of space.

Check out our giveaway on Instagram, click here

Shop now

Epitome Hats  Epitome are an Australian company producing the most gorgeous range of hats. Their wool hats are not only beautiful but also low maintenance meaning you can travel with them and squashing them won’t misshapen them- yay to hiding dirty hair under your hat on holidays! This absolute showstopper of a hat is a no brainer for the friend in your life who cares just as much about style as she does sun protection! Featured here is the Audrey, a super wide brimmed hat inspired by the iconic Audrey Hepburn in Breakfast at Tiffany’s.   Shop Now   Also featured here is the Budu Backpack in Tan Leather.

Epitome Hats

Epitome are an Australian company producing the most gorgeous range of hats. Their wool hats are not only beautiful but also low maintenance meaning you can travel with them and squashing them won’t misshapen them- yay to hiding dirty hair under your hat on holidays! This absolute showstopper of a hat is a no brainer for the friend in your life who cares just as much about style as she does sun protection! Featured here is the Audrey, a super wide brimmed hat inspired by the iconic Audrey Hepburn in Breakfast at Tiffany’s.

Shop Now

Also featured here is the Budu Backpack in Tan Leather.


Gifts for Grandma

Eco Modern Essentials Christmas Favourites Oils and Diffuser  This gift is perfect for any Christmas lunch host - they will love to delight their guests with Christmas scents wafting throughout their home. The Christmas Favourites Oils includes Frankincense Essential Oil, Cinnamon Essential Oil, Festive Pine Blend, Christmas Even Blend, Ginger Essential Oil, and Orange and Nutmeg Blend. We will be using these scents in the diffuser, on the (fake) tree to make it smell like the real deal, and in a room spray to really ensure the house smells like Christmas!  Look out for our giveaway on Instagram,  click here .   Shop Now

Eco Modern Essentials Christmas Favourites Oils and Diffuser

This gift is perfect for any Christmas lunch host - they will love to delight their guests with Christmas scents wafting throughout their home. The Christmas Favourites Oils includes Frankincense Essential Oil, Cinnamon Essential Oil, Festive Pine Blend, Christmas Even Blend, Ginger Essential Oil, and Orange and Nutmeg Blend. We will be using these scents in the diffuser, on the (fake) tree to make it smell like the real deal, and in a room spray to really ensure the house smells like Christmas!

Look out for our giveaway on Instagram, click here.

Shop Now

Toorallie Merino Bamboo Range  Wool in winter - are we crazy? No we are not! The incredible fabrics used by Toorallie, including merino and bamboo are actually designed to keep you cooler in summer and feel oh-so beautiful on. Thee pieces are designed to make a long term home in your wardrobe - quality fabrics, well made and classic designs - they are not fast fashion items. We think this is the perfect gift for your mother in law - in fact we have a gorgeous cardigan for each of our mother in laws under our trees already!   Shop Now

Toorallie Merino Bamboo Range

Wool in winter - are we crazy? No we are not! The incredible fabrics used by Toorallie, including merino and bamboo are actually designed to keep you cooler in summer and feel oh-so beautiful on. Thee pieces are designed to make a long term home in your wardrobe - quality fabrics, well made and classic designs - they are not fast fashion items. We think this is the perfect gift for your mother in law - in fact we have a gorgeous cardigan for each of our mother in laws under our trees already!

Shop Now

Photo Book  Turn your Instagram into a photo book! Perfect as a gift for any loved one, but especially recommended for grandparents - this Tremo Book is a photo book you can make in 10 minutes, is so easy to do and without hassle.   Shop Now

Photo Book

Turn your Instagram into a photo book! Perfect as a gift for any loved one, but especially recommended for grandparents - this Tremo Book is a photo book you can make in 10 minutes, is so easy to do and without hassle.

Shop Now

For the grandma who is a domestic goddess:  You might think a vacuum is not a present she would want, but if it is THIS vacuum we know she will LOVE it! The Shark IONFlex Cordless Vacuum has duo clean function, meaning you do not have to change heads between carpet and floorboards, comes with 2 batteries, and is powerful yet compact.   Shop now

For the grandma who is a domestic goddess:

You might think a vacuum is not a present she would want, but if it is THIS vacuum we know she will LOVE it! The Shark IONFlex Cordless Vacuum has duo clean function, meaning you do not have to change heads between carpet and floorboards, comes with 2 batteries, and is powerful yet compact.

Shop now

Gifts for your bestie/sister

$50 off  for King and Holland followers! Head to  www.beaba.com.au  and use code KH50

$50 off for King and Holland followers! Head to www.beaba.com.au and use code KH50

Beaba Babycook

This wonderous appliance steam cooks, blends and reheats/defrost all-in-one, in 15 minutes or less. Steam cooking locks in vitamins and nutrients, a multi-purpose mixing blade provides just the right texture, the timer has an audible alert to tell you when meals are ready, and all of this with total one-handed operation.

King and Holland followers receive $50 off! Simply use the code KH50 and

Shop now.

Budu Baby  The accessories set comes with a padded, wipe down change mat and insulated bottle holder in the most beautiful colours including blush, navy, plum, black and cream. Bonus: it is already packaged in a gift box so no need for wrapping! Great price point at only $69.95   Shop Now

Budu Baby

The accessories set comes with a padded, wipe down change mat and insulated bottle holder in the most beautiful colours including blush, navy, plum, black and cream. Bonus: it is already packaged in a gift box so no need for wrapping! Great price point at only $69.95

Shop Now

Sable and Dixie Earrings  With the party season in full swing every girl needs a statement pair of earrings and the team at Sable and Dixie have nailed their first collection. With affordable prices, give a pair or two to your girlfriend and she will feel like the Belle of the Ball!   Shop now

Sable and Dixie Earrings

With the party season in full swing every girl needs a statement pair of earrings and the team at Sable and Dixie have nailed their first collection. With affordable prices, give a pair or two to your girlfriend and she will feel like the Belle of the Ball!

Shop now

Gifts for the Kids:

Budu Leather Backpack  Do you have a new baby? This Baby Bag is for them, isn’t it?? This beautiful leather backpack is made from quality leather and has plenty of storage. Designed for parents with multiple storage options, an insulated bottle holder inside and coming with a change mat and pram clip, the backpack can also be used for travels, outings and even work. It’s stylish design is timeless and we are sure your baby will love it for years ;).   Shop Now

Budu Leather Backpack

Do you have a new baby? This Baby Bag is for them, isn’t it?? This beautiful leather backpack is made from quality leather and has plenty of storage. Designed for parents with multiple storage options, an insulated bottle holder inside and coming with a change mat and pram clip, the backpack can also be used for travels, outings and even work. It’s stylish design is timeless and we are sure your baby will love it for years ;).

Shop Now

Trunki  For the little ones who love to travel (or just be pulled around and have fun!), the Trunki is a ride-on suitcase the kids will love. It is excellent quality, sturdy yet lightweight and roomy enough to pack all your little one’s belongings.   Shop Now

Trunki

For the little ones who love to travel (or just be pulled around and have fun!), the Trunki is a ride-on suitcase the kids will love. It is excellent quality, sturdy yet lightweight and roomy enough to pack all your little one’s belongings.

Shop Now

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Barbie

We are loving Barbie’s new ‘You Can Be Anything’ series - lets give our kids inspiration to dream big! Their new career playsets have just been released and we think they are gorgeous. Your little one will love dressing her up and using her imagination to set the scene of Barbie’s career.

Shop now

Gifts for your teacher:

Abode Aroma Diffuser  Your children’s teacher will love this very special gift. This beautifully cut crystal piece, filled with an exquisite home perfume is the perfect décor item to suit any room. It is also presented in a beautiful gift box. The diffusers are made using a superior quality formulation of 90% fragrance oil, blended using the highest percentage of natural essential oils. Containing no water, and a minimal amount of ethanol, which is derived from the cassava plant, ensures the diffuser’s long lasting effectiveness.   Shop now

Abode Aroma Diffuser

Your children’s teacher will love this very special gift. This beautifully cut crystal piece, filled with an exquisite home perfume is the perfect décor item to suit any room. It is also presented in a beautiful gift box. The diffusers are made using a superior quality formulation of 90% fragrance oil, blended using the highest percentage of natural essential oils. Containing no water, and a minimal amount of ethanol, which is derived from the cassava plant, ensures the diffuser’s long lasting effectiveness.

Shop now

Sunday Wine Co  Do teachers love flowers? Yes I’m sure they do…but… roses will die. Rosè on the other hand, may create a memory or two!  Sunday Wine Co has beautiful gift packs with wine from boutique Australian winemakers, package up in gorgeous boxes, and delivered to you. They have Bold Reds, Prosecco, or Pretty Pinks, all delicious wines and divine labels.   Shop now

Sunday Wine Co

Do teachers love flowers? Yes I’m sure they do…but… roses will die. Rosè on the other hand, may create a memory or two!

Sunday Wine Co has beautiful gift packs with wine from boutique Australian winemakers, package up in gorgeous boxes, and delivered to you. They have Bold Reds, Prosecco, or Pretty Pinks, all delicious wines and divine labels.

Shop now

Kollab  Every teacher will love the range from Kollab: everyday essentials that are beautiful, functional and affordable. With beautiful flasks to keep your liquids hot or cold, to picnic mats, lunch boxes and cooler bags, there is something for every teacher.   Shop now

Kollab

Every teacher will love the range from Kollab: everyday essentials that are beautiful, functional and affordable. With beautiful flasks to keep your liquids hot or cold, to picnic mats, lunch boxes and cooler bags, there is something for every teacher.

Shop now

Gifts for your hubby:

Watch  A watch can say a lot about a man and Uncle Jack has just about a watch for every kind! Our pick is the all black RORY ATKINS.   Shop now

Watch

A watch can say a lot about a man and Uncle Jack has just about a watch for every kind! Our pick is the all black RORY ATKINS.

Shop now

Basketball System  The best way to spoil your kids, and promote healthy exercise - buy them a basketball system. What kid doesn’t love shooting hoops? Whether your family is basketball obsessed like ours, or just enjoy a casual game, a basketball ring surely is a must in every backyard.  PS - This is Sarita’s gift to her kids this year!!   Shop now

Basketball System

The best way to spoil your kids, and promote healthy exercise - buy them a basketball system. What kid doesn’t love shooting hoops? Whether your family is basketball obsessed like ours, or just enjoy a casual game, a basketball ring surely is a must in every backyard.

PS - This is Sarita’s gift to her kids this year!!

Shop now

Charlie Screen  Charlie makes and delivers the two skincare steps your man needs: a combined shampoo and body wash for getting clean, and a moisturiser with sunscreen to hydrate and protect. We love they are 100% Australian made.   Shop now

Charlie Screen

Charlie makes and delivers the two skincare steps your man needs: a combined shampoo and body wash for getting clean, and a moisturiser with sunscreen to hydrate and protect. We love they are 100% Australian made.

Shop now

Gifts for your pooch:

Pet lovers:  We love them like we love our kids so why shouldn’t we spoil them at Xmas time?! If you like your pooch liking as stylish as you , look no further than @mollybaker  They have a range of Uber cool goods for the fur babe in your life including these gorgeous collar and lead sets in a range of stylish colours to suit all fur shades.   Shop Now

Pet lovers:

We love them like we love our kids so why shouldn’t we spoil them at Xmas time?! If you like your pooch liking as stylish as you , look no further than @mollybaker

They have a range of Uber cool goods for the fur babe in your life including these gorgeous collar and lead sets in a range of stylish colours to suit all fur shades.

Shop Now


Easy Exercises for Mamas

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Recently I have rediscovered my fitness motivation! Yay

After a 7 month hiatus from any form of sweating/gym/physical activity, I thought it was time to start feeling better mentally and with a little luck, physical changes will follow.

I used to be the kind of person that if I didn’t see results on the scales after 3 weeks at the gym, I would become unmotivated and wonder why I even bothered.

All this changed when I had kids and I told myself that going to the gym was ‘my time for myself’ and if I happen to have any aesthetic benefits then it was just a BONUS! This is when I truly started loving exercise. After 4 weeks of HIIT training and weight training, plus seeing a Personal Trainer once a week to give me that extra push, I felt so much better and I even started noticing little baby muscles in my once flabby arms.

Starting back at the gym this time has been a little slower and I absolutely put it down to poor diet which means I have less energy but I am managing to get to SASSIFIT anywhere between 2-4 times a week and I have never been so comfortable walking into a fitness studio. Caroline is so welcoming, non judgemental and she knows her stuff. Being a mum herself, she just ‘gets it’. Her studio is intimate and class sizes are kept to a minimum. She heavily focuses on core strength and pelvic floor.

Here we pick her brain about some questions we’d love answered:

 

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Q. As a mum, how can we make exercise a priority and how many sessions/minutes a week are really required to get both physical and mental changes? 

A. I think as a mum you need to recognise that you are the most important person in the world for your child/ren. Because you are so important you should be looking after yourself. The best way to look after yourself and the one thing we can do that has been proven for quality of life, health and longevity is exercise. The Australian guidelines say that you should be performing at least 150 minutes of vigorous exercise a week. This works out to be five 30 minute blocks of exercise a week. I find that my clients start to notice changes within 2 weeks of starting a new training regime. As soon as they make the decision to put themselves first, they start to feel better. Physical changes usually take a little bit longer but consistency is always the key here.

Q. How can I lose that little pouch of fat just below my navel? The ‘Mum Tum’?

Firstly, I just want to say that my philosophy is very much based around body positivity. I believe it is far more important and healthy to recognise the amazing thing your body has done which is to create life than it is to worry about a small amount of fat on your body. bearing in mind that a large number of women tend to hold weight on this area and it is very natural for us to do so.

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Secondly, regardless of what anybody tells you, or tries to sell to you, it is impossible to ‘spot train’. This means you cannot do anything that will only shed fat from one specific part of your body. Sit ups and crunches will only strengthen the area (which is important), not shed the fat. To lose weight, you must lose weight all over your body. Generally this involves a calories in, calories out system of diet and exercise. This also doesn’t mean that you will lose your ‘mum tum’. If it is excess skin then surgery is the only way you will be able to remove it.

Finally, your ‘mum tum’ may also be caused by diastasis rectus (abdominal separation) if you have abdominal separation then you need to be very careful about the types of core exercises you do because you could actually make the condition worse. If this is the case you need a professional who can help to guide you through safe core and pelvic floor exercises which may help to repair the separation.

Q.  Is cardio really necessary or will weight training give me quicker/ better results and fitness level?

A. Both are important and both should form part of a balanced exercise regime. Cardio is important for your heart and lungs and weight training is important for strength and muscle. There are different forms of cardio and you certainly don’t need to do endurance training to achieve a healthy cardiovascular system. There are more effective forms of cardio such as HIIT (high intensity interval training) which takes less time and can also be less stressful on the body than long distance running for example.

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Q. If I only had time for 2 sessions per week, what would you recommend I do with that time to make it effective?

A. Depending on the length of those two sessions.. I would recommend that you include a combination of strength/weight training and cardio. For example, in a 1 hour session I would do a 40 minute strength session and finish with a 15 minute HIIT session and then 5 minutes of stretching - the often overlooked part of a workout!

For a busy mum who only has time for a 20-30 minute workout (or less!) I would incorporate body weight strength exercises such as squats, lunges, push ups, with high intensity tabata style training.

Q.  When I start exercise I seem to be hungrier than ever. How can I stop myself from replacing every calorie I’ve just burned?

A. If you are hungry, that is your body’s way of telling you that you need to eat! Exercise uses up a lot of energy and contrary to popular (diet culture) belief you do actually need to replace this energy. Instead of trying to stop yourself from eating, try to be mindful of what you are eating. Protein and fats can help to fill you up after a workout. Carbs are important for energy and so is sugar. All of these things can be found in fruits and vegetables and obviously meat, eggs, dairy etc. Think of your plate in 3 sections. 1⁄4 protein, 1⁄4 carbs and 1⁄2 salad/vegetables.

Q.  How can I get rid of cellulite? I know thin girls have it too but will losing fat help to reduce it?

A. The short answer... No. Cellulite is not actually fat itself but the structure of the fat and the way it lies underneath your skin. At least 90% of women have cellulite making it extremely common and very, very normal. Women tend to have cellulite more so than men because of the way we are made which makes it even more ridiculous for us to be constantly striving to get rid of it. Even strong, fit muscular women have some form of cellulite it may just be more difficult to see. Weight training and exercises such as squats and lunges will make our legs and butts more muscular and therefore appear more ‘toned’ which in turn can make cellulite less obvious.

Q. The benefits of exercise have been proven to be just as effective as antidepressants to treat mental health issues, how many minutes do I need to train to release those ‘feel good’ endorphins?

A. Any form of exercise will release endorphins. Generally the more that you feel that you have ‘pushed’ yourself the better you will feel afterwards. 20 to 30 minutes should be enough to get your endorphins going but a hard 15 minute Tabata workout will be just as beneficial. Exercise has been proven to be an effective treatment for mild to moderate depression but like anything, should be used in conjunction with whatever other treatment your doctor feels appropriate.

Q. Are protein shakes necessary for women after weights/pump class and why?

A. Protein shakes are not necessary but are still a great source of protein and can be more convenient. Eggs and salad can be just as good. If you are hungry after your workout, then you should eat.

Q. Choose 1 and why! Heavy weights or running your heart out on a treadmill?

A. Whichever one you enjoy more!

Q. Low fat or low sugar?

A. Both and neither.. I don’t believe in restricting anything or cutting out any food groups. All food groups have a place in a healthy and varied diet. Fats that come from whole foods such as avocado can keep us full and sugars that are found in fruits and vegetables give us energy as well a whole range of other benefits. Enjoy them both in moderation.

Q.  Spin class or pump class?

A. Personally I prefer spin but that’s just me. If your exercise regime is balanced, and you are including strength training as well as cardio then you can choose whichever class suits you.

Q. 3 balanced meals or 6 small meals?

A. Listen to your body and eat when you are hungry. This could mean that one day you eat 6 meals and the next you eat 2. This is known as intuitive eating. It is not as easy as it sounds because we have a lot of messages coming at us all the time. Nobody is immune to diet culture and so we need to work hard to remember that our body knows what it needs to eat and when. The people who are the best at this are our kids! And we constantly tell them to ‘eat more’, ‘eat this and that’. It is no wonder we are not in tune with our bodies anymore.

Q. Coffee or green tea? Please say the former 🤣🤞

A. I think my answers on all of the above will answer this one :) The only time to question this is when you start to find that you are relying on coffee to get through the day. Then you know that it is no longer in moderation.

 

This information has been supplied from Caroline from Sassi Fit and it is merely based on her opinions. The information is not intended to be relied on, and is not medical advice, please seek the professional opinion of your doctor.

Mothers Day Giftspiration

She takes care of us everyday and loves us unconditionally and with Mother’s Day just around the corner, let’s show her just what a hero she really is! Let’s celebrate Mum!

Here is our Mother’s Day gift guide for that special Mama in your life...

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We have compiled a list of our favourites for this Mothers Day. Things we would love to receive ourselves. Things our mums would absolutely love but may feel too guilty to buy for themselves. From candles that light up a room in every way, to stationary for the traditional mums who love pen and paper, to a fairy godmother who magically organises your home, we are sure there is something here for all mums!

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Mr & Mrs Jones

What could be more personal than giving the gift of beautiful stationery to Mum?! With technology around us everyday, how refreshing it is to receive a handwritten letter every so often and even better, jotting thoughts down in a beautiful journal! Mr and Mrs Jones stocks the most gorgeous gifts for any occasions and for Mother’s Day we are crushing on the Kate Spade range and Arty Hearts stationery. A gorgeous pen, a delightful notebook and add to that a beautiful candle and you have the most thoughtful little gift for the Mama who has everything! Click here for more.

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Mel Plambeck Photography

Mel's photography is just gorgeous, we love how she uses the light perfectly to beautifully capture those special moments. What better present for Mothers Day than a photo shoot with a photographer that specialises in shooting families. All too often it seems us mums are the ones behind the camera and so it would make such a special present to have family photos you can keep forever. Click here for more info.

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Budu Baby Accessories

The Budu Baby insulated bottle holder and padded change mat are an amazing present for all new mums or mums-to-be. They come in a beautiful gift box and gorgeous colours including blush, plum, navy, black and white. Click here for more info.

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Ekhi Candles

Candles are always a treat, but when they are hand poured, triple scented and come in the most beautiful vessels they are pure indulgence! Vessels include Carrara Marble, brass, sandstone, copper and white glass, all of which would look stunning in any decor. Our favourite scent is Lotus Flower, a spicy mix of white lotus flower, vanilla and patchouli. They are offering 15% off and free shipping to our followers! Enter code kingholland when checking out.  Click here for more info.

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Baby Boheme

Whenever I’m wearing a designer piece you can be fairly sure I’ve purchased it second hand and that I’ve purchased it from Baby Boheme. Baby Boheme is an online store that resells amazing designer and high street fashion at a fraction of the original price. I have purchased some of my most cherished handbags and shoes from Baby Boheme! They also do some super cute and affordable earrings like these pretty pink Tassel earrings above for only $25! Click here for more.

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Life Organised

Just last week I engaged the service of an incredibly kind woman named Kelly from Life Organised and she did a life changing, mind clearing makeover on my mess of a laundry. Nothing makes a mama feel like she’s ready to tackle her day like a woman with organised cupboards! It really is so calming for the mind. Kelly knows how to get your stuff sorted, she's a declutter genius and made me realise I don’t need 112 wash cloths, I need a maximum of 8! Sometimes we are overwhelmed by our chaos and mess and that’s where Kelly is equipped to tackle even the messiest of rooms. I don’t know a mama out there that wouldn’t love a fully labelled pantry or a perfectly put together linen cupboard. More time to sit back and enjoy that cup of tea. Click here for more info.

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Epitome Hats

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There’s something effortlessly beautiful about a woman in a wide brimmed straw hat. And Epitome Hats have created the creme de la creme of straw hats with their latest show stopping Audrey Hat. It’s huge but surprisingly light and very comfortable.

With a super large brim and generous black bow, your Mum will cherish her hat for a lifetime. Epitome has the most beautiful range of hats and they have an incredible offer at the moment, purchase any hat and receive a free ‘Bella Boater’ hat with any order before Mother’s Day!! Click here for more.

Lunch Box Lifesavers

We may only be approaching term 2, but we are pretty sure we are not alone in saying we are already running out of lunch box ideas. If our children bring home one more uneaten sandwich we may just go stir crazy! We have created these super quick and easy lunch box life savers that are sure to please even the fussiest student, and guess what there is not a sandwich in sight!

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Mighty Meatball Kebabs

Ingredients:

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Alternate meatballs, bocconcini, tomato and basil on each skewer.

Change it up with these different combos:

  • Greek style kebab using lamb meatballs, feta, olives and tomato. 
  • Hawaiian style with beef meatballs, ham slices folded & pineapple.
  • Chicken meatballs with sundried tomatoes and tasty cheese

 

Easy Cheesy Bolognese Toasties

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Ingredients

Preheat a flat sandwich press and spray with olive oil. Spread spaghetti bolognese over the tortilla and sprinkle with grated cheese. Top with another tortilla and toast for 2-3 minutes until golden and crispy. Cut into quarters and wrap in foil to keep warm in your kid's lunch box.

TIP: Makes a delicious and filling after school snack. Serve with smashed avo & a squeeze of lemon for an even healthier meal. 

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Sweet Apple Pinwheels

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Ingredients:

Spread apple puree over the pastry. Sprinkle cinnamon over the top. Slice the pastry in 2cm strips, roll each strip up tightly into a pinwheel. Place on tray with baking paper and bake on 180 degrees for 10 minutes or until golden brown.

Other filling ideas:

  • puree pear
  • crushed walnuts
  • sultanas
  • Vegemite and cheese
  • Nutella
  • Banana and caramel sauce
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Thanks to Baby Bistro for providing us with this delicious food! Check out Baby Bistro here.

Thanks to Aaron Peck for creating the videos.

Giveaway

We are giving away a $200 Baby Bistro voucher, plus 2 x $100 vouchers for three lucky followers. Check the giveaway post on Instagram for the details. 

Please keep checking in as we will continue to post more lunch box ideas soon.