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Grace and Strength PT

Phone: +61 400 404 361

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24.01.2022 Do you find it hard to exercise with small people around? I know that I have a huge advantage when it comes to space to exercise, but I still get the frustrations of not feeling like I have the space from my child to exercise. My toddler will be 3 in May, so we’ve been on this journey a while to pick up some tricks. (These tricks are mostly for the toddler stage. Babies are different, especially if you breastfeed. Just remember a 10 minute workout is better than no workout a...t all!) A couple of things I have found to work for us are: - Create something that my toddler can do that is physically challenging for him (video for this post) - Let him touch and play with equipment, so long as it is safe to do so - Be prepared to change exercises or exercise order because he’s playing with what I need next - Count my reps out loud so he can count with me - Give him an activity to do or toys that he enjoys for extended play - Let him get involved as a weight or just play with him because any movement is good movement - Exercise outside so he can play with his outside toys - Take him for a walk in the pram where he is contained, but content - Get someone to take care of them while you take care of you - Have a flexible mindset to realise that movement is movement and kids are unpredictable, especially when you put your mind to something This kid had so much fun with this set up last week that we have recreated it a few more times. Even better is that now he know how it’s set up, he can just about do it by himself, which buys me time to move my body! What tricks have you found to help you get a much needed workout? Feel free to share them to help out a mumma who needs some good strategies! Be blessed today mumma as you find a way to exercise with the small people in your life #preandpostnatalcoach #personaltrainer #fitmum #strongmum #graceandstrength #christianmum #toddler #toddlertips #obstaclecourse #healthandfitness

21.01.2022 Abiding in Him I haven’t settled on a guiding scripture for this new year, but I feel like this is a good place to start. I can’t really do anything of great influence or purpose without God and He makes that abundantly clear in this scripture. I can only make a real difference in the lives of others when I abide in Him.... I don’t know what your 2020 was like, but at some point I let my focus on God slip and after listening to a podcast I realised I wasn’t the only one. This year my word for the year is ‘learn’. After asking God what that meant I felt like 2021 is my year to learn how to truely abide in Him; learn how to be present and be in His presence. My hope is that I learn what He wants and needs me to learn and I can only do that if I abide in Him. This year I encourage you to also abide in Him. I pray that you learn how to do that in a way that produces beautiful fruit. I would genuinely love to know what you do to abide in God and what that means for you. I find that it’s something I struggle with, and this is a year that I know I really need to abide in Him as I become a mum of 2. Have a blessed week mumma and I pray that 2021 is a year of abiding and learning for you too

18.01.2022 Learning to rest I have been in a season of really learning how to rest. During pregnancy it is important to rest, but God has been adamantly reminding me to rest even more than I would normally. For so long I have been working in my own strength and relying on my own energy. This last trimester of pregnancy God has hit me with the point that my strength and energy is finite, while His is infinite. And being the kind of person to not want to ask for help, He has more or less ...forced me to admit my weakness and rely on Him. In my time of journaling when I cry out in distress He has been telling me that where my strength and energy ends, His begins. I just need to allow Him to take my issues and rest. It’s been a hard lesson to learn, and even when I think I’m okay I still find myself needing to let go and just be held by Him. I want to encourage you, mumma, to rest by allowing God to give you his infinite strength and energy. He promises that He will give you rest, you just need to allow it. Have a blessed and restful week mumma

14.01.2022 Set your intentions What do you want from good health and fitness in 2021? Before you set lofty goals of what you want to achieve with your health, think about what you really want from that. Set your intentions before you begin setting goals. And I want to encourage you to not set goals from a place of wanting to lose something, but instead what you can gain. For example, you might want to gain happiness through the use of exercise. Or maybe gain strength/speed/agility. You ...may want to gain body awareness when eating. No matter the goal you want to achieve, set your intentions. What do you intend to feel or do this year that can be influenced by your health and fitness? Send me a message if you want to chat through setting your goals and intentions this year. Sometimes having a sounding board or someone to ask you the right questions can make all the difference! Have a blessed day mumma as you set your intentions for your health and fitness this year #graceandstrength #personaltrainer #ptformums #christianmum #fitmum #strongmum #goals #intentions #healthandfitness #2021

11.01.2022 It can take a while to become body aware, but once you are it can change how you eat, move and feel. One thing I have been very aware of recently is adjusting my food intake in relation to my activity levels. The second trimester of this pregnancy was very busy. I was working full time, attempting to keep my house in order and parenting a busy toddler. I honestly wanted to exercise, but there just wasn’t enough time and I lacked the energy. So I listened to my body and made a...djustments for my health. Being body aware can take time and I believe you become more aware over time. Here are some ways I’ve become body aware that may help you. - Stop and think how certain foods actually make me feel. Do I actually like the taste and texture of something - Stop and take notice of how my body feels in that moment. Is there pain, discomfort or something not quite right? What am I doing that is causing it, or what can I do to make it stop? (This is how I became aware that I was lactose intolerant.) - Take notice of physical changes in my body. Have I gained muscle or fat in certain areas? Am I bloated? Am I experiencing swelling in any part of my body? - After making a small change in what I eat, I take notice of how my body feels - I take notice of how my body feels in the days after a workout. Do I feel overly sore, energised or exhausted? I may need more rest that usual - Use a body scan. A body scan is simply getting into a comfortable position and squeezing each part of your body for a moment and then releasing; taking notice of how everything feels. Your breathing should deepen as you do this. I like to start at my toes and work my way up to my face. This is also very relaxing! These are just some ways of becoming more body aware. I believe some people are naturally more highly in-tune with their bodies than others, but with some practice you can definitely become more aware. By taking time to listen to your body you may discover why you feel run down, sore or just not quite right and you can find and use the solutions that will help you feel good again! The same goes for your mind, but that is for another post. Have a blessed day mumma

11.01.2022 It’s a boy! George James greeted us by torch light in the hospital shower on Monday evening. He’s a little slice of perfection weighing a nice 3.355kg/7.4 pound. He came so beautifully into the world and we are all just so in love with him ... He got to meet his older brother yesterday and Paddy is quite pleased with his new baby. We’ll see if that changes once we get home Still in hospital just resting and recovering and will be home at the end of the week. So far there have been no complications and we’re both doing very well. The other two boys are doing well too enjoying each other’s company. We’re all looking forward to being home together and learning all about our new normal!

10.01.2022 What is the point of a personal trainer? Not everyone understands how to move their body, just like not everyone understands how to use the English language. Being a teacher and a personal trainer I know the importance of showing someone how to do something so they can then do it themselves. And further to that, how to do it even better over time.... I teach high school kids how to use the English language in different ways. My job is so important because it will help them later in life. The skills I teach are foundational and they also build on from those foundations. As a personal trainer I teach mums how to move their bodies. I teach the foundations of lifting and then how to tweak and improve on those foundations. This is also important because the movement patterns I teach can be used in everyday life and not just in a fitness setting. Just before this video my son was trying to push and carry the bag of mulch and was getting no where. He knows how to move his body, but once I showed him a specific way of moving his body to move the bag, he actually got it moving! That is the point of a personal trainer. Sure, you can move your body, but can you do it in such a way that you meet your goals? Also, how good is some verbal encouragement?! You probably wouldn’t be telling yourself you’re doing a great job and pushing yourself the way a personal trainer can. I’ll be back training mums in just a few months once bub comes, and I look forward to teaching them how to move their bodies #personaltrainer #graceandstrengthpt #fitmum #strongmum #teacher #fitness #goals

09.01.2022 One month postpartum! One thing I have learned first hand is that every pregnancy, birth and postpartum recovery is different. My second experience has been totally different in that the end of my pregnancy was much healthier than my first. I had preeclampsia with my first and only a short period of high blood pressure with my second. Baby and I are significantly healthier than baby and I were the first time.... Movement and postpartum recovery have been much easier this time. It’s incredible the difference a healthy baby and mumma can make to the postpartum experience. In terms of movement and exercise that is what I’ve done in the first 4 weeks. Pelvic floor and abdominal contractions while laying in bed Housework Walking And that’s it! And that’s all I need for now while my body recovers. I guess I’ve got one more to add to the list, and that’s keeping up with my toddler. That alone is workout sometimes Over the next 12 months I’ll be sharing more about my recovery and getting back to running PT and group sessions. It will be a matter of figuring out how to do it with 2 kids instead of just the one! So keep an eye out for my posts especially if you’ve just had a baby yourself or trying to figure out how to exercise with more than one kid like me

07.01.2022 He is risen Now after the Sabbath, as the first day of the week began to dawn, Mary Magdalene and the other Mary came to see the tomb. And behold, there was a great earthquake; for an angel of the Lord descended from heaven, and came and rolled back the stone from the door, and sat on it. His countenance was like lightning, and his clothing as white as snow. And the guards shook for fear of him, and became like dead men. But the angel answered and said to the women, Do not ...be afraid, for I know that you seek Jesus who was crucified. He is not here; for He is risen, as He said. Come, see the place where the Lord lay. And go quickly and tell His disciples that He is risen from the dead, and indeed He is going before you into Galilee; there you will see Him. Behold, I have told you. So they went out quickly from the tomb with fear and great joy, and ran to bring His disciples word. Matthew 28:1-8 NKJV https://www.bible.com/114/mat.28.1-8.nkjv See more