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25.01.2022 How to create a healthy meal to get in shape. Use this guide for lunch or dinner. Make up your plate with:... 50% Vegetables / 25% Protein / 25% Complex Carbs Here are some ideas for you: 50% Vegetables - Cooked coloured vegetables. Steaming or baking is healthiest Salad - Veggie soup - Salad. Avoid creamy dressings. Use olive oil & balsamicvinegar or lemon 25% Protein - Chicken - Beef - Lamb - Fish - Eggs - Tofu - Beans - Nuts 25% Complex Carbs - Sweet potato - Wholemeal pasta - Brown rice - Quinoa - Cous cous - Wholemeal bread For healthy recipes, busy mum hacks, motivation and inspiration follow us@inshapemummy

25.01.2022 Finally, a Quick and Easy Superfood Shake designed just for Breastfeeding Mums! Support Your Milk Supply and Boost Your Energy while you Lose Weight with our delicious In Shape Mummy Health Shakes! Choose from 3 delicious flavours - Vanilla, Chocolate Brownie and Caramel Fudge.... Boost Your Energy & Health with 25 vitamins & minerals, probiotics, plus organic superfoods Support your Milk Supply with natural lactation aids: organic milk thistle & organic fenugreek Shed Body Fat with Organic Vegan Protein NO Artificial Nasties NO Soy NO Dairy NO Gluten NO Processed Sugar 100% Breastfeeding & Vegan Friendly Made in Australia Special Limited Time Offers: FREE Shipping for 2 Shakes or More FREE BONUS 12-Week Healthy Weight Support Program Shop Now at www.inshapemummy.com

25.01.2022 How to Increase Your Milk Supply for Breastfeeding Mums Take care of yourself - Rest, eat enough, drink plenty of fluids ... Eat lactogenic foods - Oats, fenugreek, fennel, almonds, milk thistle, In Shape Mummy Health Shake (which contains fenugreek and milk thistle) Check baby's latch - Assess your technique Pump it up - Pump after nursing Avoid pacificers - They could interfere with your baby's latch Focus on your baby - The smell, sight & sounds of your baby will help you to produce more milk Go skin to skin - Strip your baby down & feel their skin on yours when you nurse Use your hands - Try breast massages Nurse more often - Try to nurse more frequently Remember, every baby is unique! Nobody has all the answers. Do whatever works best for you and your baby.

24.01.2022 G I V E A W A Y In Shape Mummy have teamed up with @baobag.co to offer 3 amazing prizes for 3 lucky mummas! Prizes are: 1 x In Shape Mummy prize pack valued at $281.95... 1 x In Shape Mummy Health Shake for Breastfeeding Mums (Chocolate brownie or vanilla flavour). 1 x In Shape Mummy Breastfeeding Boost Tea 1 x Omron walking pedometer 1 x 12-week Health & Weight Loss Support Program 2 x Deluxe BaoBags valued at $100 each. These awesome mystery bags are filled with product ideal for mum and bub. TOTAL Prize Value: $481.95 TO ENTER: 1. Like this image 2. Make sure you are following @inshapemummy and @baobag.co on instagram 3. Share the love and tag another mum in the comments on our instagram post Open to Australian residents only. Giveaway closes at 5pm AEST, Friday 2nd October 2020. Winners will be randomly drawn and announced on this post on Monday 5th October 2020. The giveaway is in no way endorsed or sponsored by Instagram or Facebook.

23.01.2022 This may sound strange, but if you're wanting to lose that baby weight, you need to be eating consistently and not skipping meals! Skipping meals can cause you to get too hungry later in the day which can lead to over-eating (and often not nourishing choices!). Plus, when you’re breastfeeding you need to be eating enough for your milk supply. Being busy Mums, we sometimes neglect ourselves so it's important you make time for yourself because you can't pour from an empt...y cup, or in our case...breastfeed from empty/nutrient deficient breast! When purchasing any of our In Shape Mummy Health Shakes, you'll receive a Free 12 Week Support Program which has lots of recipes from our nutritionists, advice and information to keep you inspired and stay on track of your health See more

23.01.2022 Time Saving Tip for Busy Mum... Shop Online if you can. The time we spend on trips to the shops can really start to add up when we include getting ready, packing snacks for the kids, getting everyone into the car, loading the pram, driving to the shop, nding a car park, unloading, walking to the shops, wandering the isles, standing in the checkout queue, checkout, etc. Shopping online can save heaps of time. ... And it can save you from making unhealthy impulse purchases!

23.01.2022 Eating a healthy breakfast can help you make healthier choices later in the day. If you skip breakfast you may find yourself starving by lunch time. And hunger makes it harder to choose something healthy over something unhealthy like a cheeseburger. Plus, if you start your day with a healthy breaky you’ll have more energy to cope with your busy day.... Having enough time to prepare a nutritious breakfast is hard as a busy mum, as mornings can be our busiest times. We get it. That’s why having an In Shape Mummy Health Shake for breaky is the perfect solution. The In Shape Mummy Health Shake is scientifically formulated for Breastfeeding and Busy Mums to help you get the vitamins, minerals, dietary fibre and protein you need to Boost Your Energy and Milk Supplywhile you Lose Weight. And the best part is it takes less than 60 seconds to prepare. By starting your day with an In Shape Mummy Health Shake you’ll activate all 6 critical fat-loss factors that will: 1. Kick-start your calorie burningmetabolism for the day 2. Switch off your hunger you’ll stay feeling full for hours right up until your next meal 3. Kick your cravingsfor sugary or fatty foods and avoid snacking on unhealthy foods 4. Provide your body with the nutrients it needs to lose weight 5. Reduce the number of caloriesyou take in which creates a fat-burning calorie deficit 6. Gets you in the pattern of healthy eating. This healthy habit will subconsciously make you feel like eating healthier for the rest of the day Grab your In Shape Mummy Health Shake atwww.inshapemummy.com.au. Special Offer: Free Express Aussie Post when you buy 2 shakes or more.

23.01.2022 Did you know 80% of weight loss depends on you having the right mindset and only 20% is the part where you eat healthier and exercise more regularly? To create a winning mindset that will help you reach your goals, you need to change what you link pain and what you link pleasure to. Your brain is hardwired to seek pleasureand avoid pain. ... Once you make these associations you will find it easier to reach your goal, even on days when you don't feel motivated! So how do we do that? 1. Start by making a list. Take a piece of paper, draw a line down the middle and write Pleasure on one column and Pain on the other. You’ve already decided you want to lose weight, now let’s list out all of the positive things you will get from losing weight. You might want more energy, better mobility, improved self-esteem or whatever else is important to you. Write them all down in the Pleasure column. Now list out all the things related to your current state that cause you pain. Write them down in the Pain column. Now you have your list, you need to keep the items on that list in the front of your mind. You need to be so aware of the items on your list that every time you come to a healthy living decision, you automatically associate each of the options with one side of the list. The decision to eat that chocolate should create the pain of the negative associations you’ve identified as a result of being overweight. Eating a healthy meal or going for a walk should create the pleasure you’ve associated with the benefits of losing weight. Put your list near your bed so you can review it first thing when you get up and last thing before you go to bed tokeep it top of mind. 2. Celebrate Every Victory. Even if you think it’s just a small one. Even if, at the start, you ate 3 chocolates where normally you would eat 4. This consistent ‘bite-size rewarding’ will build momentum and give you glimpses into what it will feel like in the end. 3. Remember, millions of mums have got in shape so you can too! It's not a question of whether you can or can't, it's how bad you want it! We believe in you.

20.01.2022 "As a mum of 4 kids, I have a very busy lifestyle. The In Shape Mummy Health Shake is such an easy way to be healthy and keep in shape when I am short on time. I feel so good after starting the day with a shake for breakfast every morning and it gives me the energy I need to chase after my kids! The chocolate shake really tastes like a delicious chocolate milk shake and it stops my cravings for sweets - love it! I can't wait to try the new In Shape Mummy caramel fudge shake!" - Des

18.01.2022 Can't get outside to exercise? See how many steps you can do around the lounge room each TV ad! Every step burns calories and counts towards a healthier you! Here are some other ideas to get more steps into your day:... Walk up and down stairs Vacuum cleaning Step while you clean the windows Place laundry basket 10 meters away and hang out washing one piece at a time Place clean laundry basket in lounge room and put away clothes one at a time Call someone and talk while you step Step while brushing teeth Set an alarm to go off every hour. Step for 5 minutes Dance to kids or your favorite music Hire a treadmill and watch TV or listen to music Pace whenever you’re standing around, e.g. while waiting for dinner to cook, while on the phone or brushing your teeth Clean the house Shop at the supermarket and do extra laps around the aisles Take the bins out Play actively with your child Walk around your local shopping centre Set an alarm and pace every hour on the hour for 5 minutes Once you get into step counting with a pedometer or Fit Bit, it can become a fun game and people are often surprised at how addictictive it is! For more health inspiration for mums follow us @inshapemummy

18.01.2022 Brother and sister love.

18.01.2022 Congratulations to this amazing mum of 2, Carly, who has now lost 31.5 kgs with our In Shape Mummy Health Shakes. 110 kgs down to 78.5 kgs. Carly is juggling 2 boys under the age of 2 and says the In Shape Mummy Health Shake is such an easy solution to fit into her busy life.... We are so happy for her! If you'd like some help with your own transformation, visit us at www.inshapemummy.com.au

17.01.2022 Slimming Chai Smoothie Nutritious smoothies are one of the easiest ways for busy mums to be healthy and to get in shape. When you're breastfeeding, your nutritional needs increase as your baby is depending on you for 100% their nutrition.... Smoothies are an easy way to help meet your increased nutritionalneeds for the healthy development of your baby. This delicious superfood smoothie tastes like a creamy chai latte, yum! Ingredients - 1 banana (frozen is best) - 1 cup milk or nut milk (OatMilk is our favourite as it tastes creamy and doesn't cause bloating like dairy can) - 1 tsp cinnamon - 1 tsp vanilla extract - 1/2 tsp ground cardamon - 2 tbsp In Shape Mummy Health Shake mix, vanilla flavour Blend and voila! It's a healthy meal in a minute - what a great time saver! For more delicious and nutritious recipes, health tips for mums and inspiration follow us @inshapemummy

14.01.2022 Congratulations to this amazing supermum, Christa, who just had her baby on the way to the hospital! Christa and her husband were on the way to Gold Coast hospital when they realised they were not going to make it there for the birth... so they had to quickly pull over while her amazing husband delivered their baby on someone's front lawn while on the phone to 000! They had to wait a whole 15 minutes before the ambulance arrived to cut the cord! Meanwhile the incredible Christa remained a tower of strength and was amazingly calm and wrapped up in love for her precious baby. What a heroic effort! We are so happy to report both mum and bub are both healthy and well. Christa's toddler is over the moon to have a new baby sister. We wish you and your bundle of joy all the best life can bring Christa. xx

13.01.2022 We are so blessed to be mums.

13.01.2022 Strawberry Shortcake Smoothie Recipe Enjoy this healthy and sweet dairy free smoothie for a breaky, lunch, snack or even dessert! A nutritious smoothie is a great way for a busy mum to get a heap of nutrients in one sitting with minimal effort, to help you look and feel your best.... Ingredients: - 1 1/2 cups strawberries (frozen) - 1/4 cup oats (rolled or gluten free) - 1/4 cup cashews - 1 tbsp tbsp maple syrup - 1 cup non dairy milk, e.g. oat or almond - 2 tbsp In Shape Mummy Health Shake mix - Vanilla flavour - 1/2 cup ice Method: Blend and voila! For more healthy and slimming recipes, busy mum hacks, motivation and inspiration follow us @inshapemummy

13.01.2022 Adding greens to your smoothies is a great way to add additional nutrients without compromising the delicious flavour! Our favourite and most easy greens to add are spinach, kale, zucchini & avocado if you want to make it extra creamy

12.01.2022 There's no denying motherhood is hard work. But when we take a step back it isimportant toremember our children are our most precious thing in the world. We are so blessed to have them.

12.01.2022 Here's a simple way to burn calories! Every step burns calories and counts towards a healthier you. Here are some other simple ideas to burn calories:... Vacuum cleaning Step while you clean the windows Place laundry basket 10 meters away and hang out washing one piece at a time Place clean laundry basket in lounge room and put away clothes one at a time Call someone and talk while you step Step while brushing teeth Set an alarm to go off every hour. Step for 5 minutes Dance to kids or your favorite music Hire a treadmill or exercise bkke and watch TV or listen to music Pace whenever you’re standing around, e.g. while waiting for dinner to cook, while on the phone or brushing your teeth Clean the house Shop at the supermarket and do extra laps around the aisles Take the bins out Play actively with your child Walk around your local shopping centre Set an alarm and pace every hour on the hour for 5 minutes Once you get into step counting with a pedometer or Fit Bit, it can become a fun game and people are often surprised at how addictictive it is! For more health tips and inspiration for mums follow us@inshapemummy

12.01.2022 Oxytocin is the love hormone that is released in hugs, birth and breastfeeding. It is there from the moment your baby is born and keeps on flowing! Oxytocin makes us feel happy, warm and fuzzy. It strengthens the bond between you and your bub! Some parents feel a sense of euphoria just by holding their babies, so take in all the LOVE... See more

11.01.2022 Nothing is as precious as a baby. Not diamonds, not houses, not fancy holidays. Even though motherhood is hard work, we are so blessed to be mums.

07.01.2022 Key Lime Pie - delicious and healthy! This recipe is one of our favorites and a must try. It tastes so amazing you won't believe it's healthy! ) Serves 3.... 200 calories per serve. INGREDIENTS: - 4 almonds - 2 dates - 2/3 cup cashews - 2 juiced limes - 1 tsp lime zest - 2 tbsp coconut water - 2 tsp maple syrup - 3 tbsp shredded coconut METHOD: 1. Soak the cashews and dates in separate bowls. For a smoother cream you can soak overnight, but soaking for an hour will also work. 2. Blend the drained dates, almonds and coconut together in a food processor. 3. Press the sticky dough into small glass jars or ramekins and put into the fridge to set while you make the cashew cream. 4. Set half of the zest aside and add the rest of the ingredients into the food processor and blend until smooth. 5. Pour into the ramekins, sprinkle on the remaining lime zest and serve. They can also be put in the freezer to set if you prefer them to be firmer and served after 30 minutes. You can also store them in the freezer for weeks. This is one of our delicious and healthy recipes from our In Shape Mummy 12-Week Health and Weight Loss Support Program. You get this Program FREE with any In Shape Mummy Health Shake purchase. Learn more at www.inshapemummy.com.au

06.01.2022 Being healthy means having the energy to keep up with my little lady here! And being healthy now means I get to spend more quality time with her over my later years. It means I’ll be able to help her when she has children of her own. And it means I’ll be the granny who can play with her grandkids, not the old lady stuck on a rocking chair! Yes, it's nice to now be able to fit into the clothes I want to wear. But being healthy isn't just about looks! Being healthy brings s...o much more to your quality of life! Being healthy hasn’t always been easy for me when I had my first baby, I found it so hard to cope with the sleepless nights and the demands of motherhood. I was a walking zombie and had the worst sugar cravings. It was actually one of the hardest times of my life. Cut a long story short, that’s why in between my 2 babies, I created the In Shape Mummy Health Shake. To make being healthy easier for busy mums! To this day, I still have an In Shape Mummy Health Shake every morning for breakfast to give me the big boost in energy I need to cope with my busy life and because it’s the easiest way to be healthy to keep in shape. My biggest tip is to let your why be bigger than your excuses. If you could use a quick and easy way to get or keep in shape visitwww.inshapemummy.com.au Wishing you health and happiness, Lisa - In Shape Mummy founder xx

06.01.2022 Easy Chicken Buddha Bowl Hearty, tasty and filling, this traditional asian dish is a health powerhouse! Widely believed to be the Buddha's favourite low calorie dish, this is the dish that the Buddha called for on the few times he tried to lose weight. Serves: 2... Calories: 390 Ingredients - 120 grams cooked chicken - 3/4 cup brown rice - 3 eggs - 1/3 avocado (medium) - 1 & 1/2 broccoli spears - 1/3 cup strips or slices carrot (medium) - 1 & 1/2 cup shredded bok choi - 5 mushrooms (medium) - 1 & 1/2 tbsp chopped spring onion - 3 tsp sesame oil - 3 tsp tamari soy sauce - 3 tsp coconut oil Method 1. In a small pan cook your quick rice according to instructions. 2. While the rice is cooking place a frying pan over high heat, melt the oil and saute the vegetables for 3-4 minutes, leaving the avocado and spring onion to the side. 3. Add the cooked chicken and beaten eggs and cook for 2 minutes (until the eggs are cooked). 4. Add the cooked rice and stir through before adding the tamari and sesame oil. 5. Serve in 2 bowls and garnish with sliced avocado and spring onions. This is one of the recipes from our 12-Week Healthy Weight Loss support Program. You get this Support Program for FREE wihen you buy any In Shape Mummy Health Shake or Pack purchase. For more delicious and nutritious recipes, health tips for mums and inspiration follow us@inshapemummy

06.01.2022 "I have lost over 30kg with In Shape Mummy Health Shakes, exercise and a complete diet change. I started at size 22 and am a loose size 12 at the moment and nearly a 10! I feel so much better! With my injuries in my spine, pelvis and knee my weight loss has been the best thing for my pain. ... 7-8 months ago I couldn’t have even imagined I could drop this much weight! The change in my life has been insane! My advice to other mums is stick with it and don’t give up! Thanks so very much for your In Shape Mummy Health Shakes. They are the best thing for mums on the go and while breastfeeding as well. Words can not express how grateful I am with my weight loss. I couldn’t of started this without your shakes. My life is forever changed." - Jess See more

05.01.2022 Hello mums! It’s Lisa here, founder of In Shape Mummy and busy mum of 2. I just wanted to say thank you so much to all my lovely customers who have been getting in shape with our In Shape Mummy Health Shakes over the years. Because of you, I know our In Shape Mummy Health Shakes are continuing to make a difference in mums’ lives. I can't tell you how much this means to me! Helping other mums is my purpose in life and is the reason why I started the In Shape Mummy company.... I am so thankful that our In Shape Mummy Shakes are helping thousands of other mums. Almost every day I receive the most amazing thank you emails from mums which makes me so happy. Some mums write to me so excited about their increase in milk supply from our shakes. Others write about feeling so much more energised. And others write about how they have totally transformed their bodies with our In Shape Mummy Health Shakes. Everyone is on a different journey some mums are happy they’ve lost 5 or 10kgs while others have lost over 30kgs. I am so happy and proud of all of you! Thank-you for sharing, you make my day every time I receive a message with your results from you! Please keep them coming! Check out our customers success stories here:shop.inshapemummy.com/pages/in-shape-mummy-reviews

02.01.2022 Honey Garlic Salmon Honey and garlic combine as a magic elixir in this delicious salmon and salad dish. Salmon is rich in omega-3s, something that most of us aren't getting enough of these days. Omega-3 is a vital nutritent when you are breastfeeding for your babies brain development, as well as the mental state of the mother. Serves: 2... Calories: 410 Prep time: 10 mins Cook time: 45 minutes Ingredients 1 tsp fish or vegetable stock 1/2 tbsp honey 2 tbsp tamari soy sauce 2 crushed garlic clove (medium) 190 grams salmon fillet 1/2 head lettuce 4 halved cherry tomatoes 1/2 tbsp extra virgin olive oil Method 1. Pre-heat the oven to 160C. 2. In a small dish, mix together stock, honey, tamari sauce and garlic. 3. Place salmon in a baking dish deep enough for its height, pour over the mixture. 4. Cover with foil (not touching the fish) and marinate for 30 minutes in the fridge. 5. Place the pan in the oven for around 20 minutes, or until the salmon is cooked through and flaky. 6. Serve with colourful lettuce, fresh chopped tomatoes and olive oil. Season with salt and pepper. FREEBIE: Want more delicious and nutritious recipes? Get our 12-Week Health & Weight Loss Support Program for FREE when you buy any In Shape Mummy Health Shake. Learn more at www.inshapemummy.com.au

01.01.2022 Breastfeeding is love, nutrition and warmth all rolled into one.