Social Nature in Hornsby, New South Wales | Sports & fitness instruction

Social Nature

Locality: Hornsby, New South Wales

Phone: +61 435 249 198

Address: 2/113 Hunter St 2077 Hornsby, NSW, Australia

Website: http://www.newmothercollective.com

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• Gym/Physical fitness centre
• Sports & fitness instruction
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25.01.2022 Exercise: Activate your pelvic floor muscles. The pelvic floor (PF) is like a sling of muscles or muscle hammock that stretches from both front to back and from side to side of the pelvis. Contrary to popular belief, men have it too!... Here's an exercise to try to activate your PF effectively: Come to a position that is comfortable for you. If you are lying down, bend your knees and keep your feet hip width apart. Relax your shoulders and tuck your chin. Take one hand and place it on one of your obliques (underneath the rib cage). Cough and you will feel your oblique switch on. Take your other hand and put it on your hipbone or across your undies line. Breathe naturally and then breathe all the way out. As you exhale, draw in and up through your pelvic floor or front passage, keeping your back passage relaxed. Each time you draw in and up through your pelvic floor, ensure that you cannot feel any obliques switching on. Your pelvic floor activation is about 5% of what you imagine you need to do. It’s subtle, like sucking up a little blueberry! Do this 10 times and try it with natural breathing too. How did it feel for you? P.S. Keep it a secret!!

25.01.2022 10 sleeps 'til Christmas!! Make sure to buy Fit For Life before tomorrow ends, to get it in time for Christmas!! To buy online today, go to www.freemansfitness.com.au/fitforlife or link in bio.... #FITFORLIFE #FREEMANSFITNESS #books Freeman's Fitness Training Studio - Hornsby @freemansfit

25.01.2022 No matter what experiences, feelings or thoughts met you this Christmas, may you have been blessed abundantly with life's little treasures among the chaos no less, which you find in presence rather presents.

25.01.2022 Seeing the new year in by a river paradise with @freemansfit. #nye2020

25.01.2022 Some babies sleep less than others. Some babies sleep in shorter stints, and others in longer stretches. Some babies sleep better with physical contact.... Some babies prefer to sleep in a cot. Decades of research tell us that: Introducing solids will not help your baby sleep. Formula at night will not help your baby sleep. Sleeping longer isnt a linear process. There will be patches of more and less sleep through infancy as baby develops new mental and physical skills, and goes through bouts of teething or illness. Babies who have been sleep trained and those who havent sleep the same amount at age 12 months. The part of babys brain that regulates true self-soothing abilities doesnt come online until age 3 years. It is the biological norm to need to reassure our children and help them for naps and overnight sleeps well beyond the newborn phase. * Supporting Newborn Sleep zoom call with Katie Parker - Pregnancy, Postnatal & Parenting Support is happening 10.30am today inside PREPARED parent prep course. Message me if you want to join us x

25.01.2022 Happy Fathers Day to the beautiful fathers out there, hope you know how loved you are.

24.01.2022 HOW TO THRIVE THIS CHRISTMAS SEASON It's easy to burn out fast over the holiday season, especially with all the catching up we have to do OR you could have the calmest Christmas to date. With celebrations left, right and centre, alcohol, sweets, and feasts the centrepiece of many gatherings, here's tips for enjoying the Christmas season:... 1. Keep it peaceful. Meditate. Check in with yourself. Hike. Move. Sweat for your head. #ExerciseYourMood Bug out of some situations if you need to or hire a babysitter. Buy minimally and locally or nothing at all. Write a gratitude list. Write cards. Make stuff. Simplify work (including house-work), minimise stress. Mindfulise the silly season. 2. Mind the wine. Pace yourself - don't go too hard too soon. A little social lubricant can be nice, but keep in mind there will be plenty of opportunities for it. Go organic or low sulphites. Eat. Hydrate, hydrate, hydrate! Sleep. 3. Eat, without guilt. Choose healthier options or eat homemade if you can. Shop farmers markets and local. Eat meals prior to gatherings or BYO only if it will help you. Don't make sacrifices to appease others if you have a sore belly or you're sticking to something... BUT If you eat feasts and sweets, make sure they're guilt-free and eaten mindfully, making sure that every bite counts. Because... YUM! 4. This year's been weird, enjoy it as much as you can None of this has to take the fun out of the season. Make time to take stock of the year that's gone. If it's anything like mine - it's transformative. Love people hard. Give hugs. Laugh. Eat. Enjoy. And if you're not having a good time... 5. Give yourself a self-compassionate hug If you're not having fun, you really don't have to pretend like you are. Speak up, reach out. Communication is important, we want to listen and hear you. If it's a difficult time, talk to someone who cares for you so much. We care. We value you. We love you. You matter. You're not alone. What are your favourite ways to enjoy Christmas? Is it different to previous years? My hope for you: "On the first day of Christmas, my true loves gave to me, A calm Christmas after the storm of 2020..."

24.01.2022 If Christmas celebrations are coming to a close or you're ramping up for new year celebrations, your belly might feel the size of a turkey and guess what, mine does too! Take this time to take stock. Drink the wine within reason, eat the cheese, or it it isn't feeling good, take a step back. It all sounds empty but the reality of what I'm trying to say, is don't worry about indulgence for long., otherwise you'll indulge the indulgence for too long.... Brush yourself off and get back on the horse once you've had some time to relax, or fill your cup if you are able to do so. One thing I've learnt this year is to surround yourself with the helpers, which is difficult amid a pandemic or look down so do the best you can. Not only can this be a time full of overindulgence but it can also be stressful too, even a little tiring, especially as we reflect on 2020 and prepare as best we can for 2021. My ask is to give yourself the grace you need and consider what you want to do to make 2021 rock, pandemic and all. We wished away 2019 when 2020 was a cruel one to follow. So, how can you live your fullest life in spite of any external circumstance? Can you do it? What do you need to do to prioritise your well-being? If you'd like to get your fitness on track and say goodbye to the pressure to "bounce back", you know you can message me anytime and book in a trial session. The gym reopens on 12 January 2021 for my mums and I can't wait. P.S. I am milking one last photo of my Santa hat in the gym. Christmas is one of my favourite seasons even though 2020 has been a little different. #postpartumfitness #postnatalworkout #hornsby #personaltraining #christmas #newyearnewyou #nomoreprebabybody #mumsandbubsfitness

23.01.2022 So many of us can list the things we do not like about ourselves. (My nose is too big, I wish my eyes were prettier, my hair is too fluffy, my tummy pokes out, my legs are too chubby, my mum tum is too flabby, I wish I was better at this or that, I'm not good enough, smart enough, sexy enough... The list goes on.) When we turn this on its head and start accepting ourselves as we are while focusing on all we ARE and CAN be and what we CAN do, the criticism and complaints begin... to lose their power or dwindle. We start being uniquely, wholly, beautifully our own. Things start being enough. We live our principles and grow ourselves by starting with positivity. We realise there needn't be copies of any one person and we can own our space by embracing ourselves. There are no copies of us. We don't live long in the scheme of things, so now is the only time to embrace all the unique qualities that make us up. It is the only time to let out all the good and gifts we have to give to the world - that are uniquely ours. Largely, we are visual creatures who judge our world but we can strip that back step by step and open ourselves and really live in love. You are beautiful because LIFE is beautiful. You ARE life. #selfcompassion #newmums #nomoreprebabybody #bodybeyondbaby

23.01.2022 3 Benefits of Hiking with Babies 1. Fresh air + a new perspective. Moving your body moves the mind! 2. Step up your confidence. Not only do you get out of the house and feel a sense of accomplishment from doing so, it feels good to hike!... 3. Connect with other mums + families. Bond with other mums about kids and help them to socialise with outdoor babies too! What do you love about hiking with kids? #wildone #hikingwithbabies #babyhikes #mumswhohike #dadswhohike #coupleswhohike #hikeitbaby #hornsby #northshore #greatnorthwalk

22.01.2022 This Fathers Day, PANDA wants to send a shout out to all the expecting and new dads out there. We know that some men can find things tough if their partner is ...pregnant or if they have a new baby, and we want to say thats OK. Were working really hard at PANDA to build better supports for expecting and new dads. Earlier this year we received some funding from the Commonwealth Government to work with men in some of our most vulnerable communities across Australia, communities that we have struggled to reach in the past our Aboriginal and Torres Strait Islander communities, our culturally and linguistically diverse communities, rural and remote communities and low socio-economic communities to help expecting and new dads to understand that if theyre finding things tough then its common, its normal, and its OK to reach out for help if you need to. Through consultation with these communities, and with partner agencies that work with them, we will ensure the information and resources we build use language that is meaningful and accessible for these dads. Its a three year project and weve got some really key partners and valued members of our community working on it. So stand by for further updates as we undertake this work. Were also developing our Mental Health and Wellbeing Plan for Expecting and New Dads. Over the next 12 months we will be rolling out our Plan to better address the needs of expecting and new fathers impacted by perinatal mental illness and to build services and resources to support them. Again, well be keeping our community posted about this work as it develops. The most important thing we have for expecting and new dads this Fathers Day is that we hope you enjoy the day, and even in these difficult times that you can have some fun and be a bit spoiled. However if you find it hard to enjoy the day, for whatever reason, try to remember thats OK too. And try to remember that if you are struggling, reaching out for help is not a sign of weakness or that youre a bad dad. It actually shows that youre trying to do whats best for yourself and your family. PANDAs Mental Health Checklists: https://www.panda.org.au/info-support/checklists PANDAs free Helpline: https://www.panda.org.au//pandas-national-perinatal-anxiet Image: A brightly coloured illustration of a dad playing with his baby. He is lifting her up in the air. They are both wearing pyjamas and laughing. Illustration by Melissa Vallence Illustrations

22.01.2022 Today is R U OK?Day and if your response is "What do you think - of course Im not OK!" then youre not alone. 2020 has been a challenging, painful year full of... grief, stress, isolation and uncertainty - particularly for families in Victoria. We are giving birth with only one support person by our side. We are grieving the maternity leave wed been dreaming of. We are FaceTiming grandparents instead of watching them hold and kiss and delight in our babies. We are learning how to be mothers and fathers, without our village. We are juggling newborns and homeschooling older siblings. We are logging on to antenatal classes online and wondering if well know what to do when the baby arrives. We are anxious, so, so, anxious and many of our usual coping mechanisms have been taken away. We are crying because were burnt out and exhausted, tired to our bones and wondering when life will feel "normal" again. Its completely understandable to be struggling at the moment, to be feeling out of your depth and turned inside out and upside down. But you are not alone - and help is available. Please dont suffer in silence. Dont wait to seek support. You are not a burden. You are loved. You are needed. And there is hope. Over on our site we have detailed information about how to seek treatment. You can also contact us directly if you need help working out where to turn. Dont forget, also, to check in on the new parents around you. Asking the question may just save a life. We are here for you today - and always. https://www.cope.org.au/getting-help/ Image by Spirit Y Sol

22.01.2022 Wash away the guilt of the Christmas feasts and start anew. A couple of weeks is nothing in the scheme of things; it is about what you do consistently over time that matters most.

22.01.2022 PREORDER OUR FIRST SIGNATURE STRONG MOTHERHOODIE!! ORDERS CLOSE TODAY 15 JUNE! **ONLY 3 HOODIES TO SELL BEFORE WE REACH OUR GOAL!!**... "Be Strong. Be Brave. Be Kind. Be Mum." www.newmothercollective.com Each jumper has been designed for you. Designed by Creative Shell and printed in Australia. Join our Strong Mums community on Facebook Social Nature - Mums Collective or share a selfie of you in your strong mums hoodie on Instagram tagging #newmumscollective Social Nature - New Mums Collective I am so beyond chuffed by everyone who's preordered their hoodie so far. You rock my world!!

22.01.2022 If you've had a difficult experience bringing baby into the world or you're in the trenches of new motherhood, I am listening. I see the pain or hurt and hardsh...ip. I care. I am here. I created Social Nature - New Mums Collective with you in my heart. It's why I want to bring mums together. You're never alone.

22.01.2022 Mums getting after it. #postpartumPT #postnatalPT #postpartumexercise #personaltrainer #mumsgonestrong #strongmums #mumswholift #strengthcoach #hornsby #ptstudio #mumsofinstagram

21.01.2022 bUt yOu dO hIIt tRaInInG I like HIIT. Sometimes I use Intermittent fasting. (Many of my Inner Circle Members do).... I include burpees in some of my programs. And in some cases meal plans are helpful. But they’re all overrated. Most people use them entirely too much. And they’re often seen as a panacea rather than a simple tool to use along your journey. You can use them if you want. You can discard them if you want. Either way, they will not make or break your success. On the other hand... Sleep is always critical (apologies in advance to the parents of young children, I know you’ve got it rough right now). Hydration is always critical. Even *slight* dehydration can massively impact your performance and increase your likelihood of overeating. Deadlifts are always critical. If you disagree, that’s fine but fuck off. Keep in mind, there are many ways to deadlift that don’t include a barbell or even lifting heavy. Walking is always critical. If people knew what happens in your body on a cellular level from as little as 20min of walking/day they would shit themselves. Not literally. And they’d make a point to walk more every day. That’s all for now. #walking #walk #cardio #hiit #intermittentfasting #burpees #burpee #deadlift #sumodeadlift #sleep #health

21.01.2022 General guidelines for returning to exercise 0-3 months postpartum... Return to exercise stronger by giving yourself the grace to take a rehabilitative journey. I promise it'll be worth it long term.... #icoachwomen #postnatalfitnessspecialist #postpartumpersonaltrainer #postpartumfitness #postpartumjourney #postpartumwellness #postpartum #postnatalrecovery #postpartumrunner #postpartumstrength #bumpsandbells #hornsby #pelvicfloor #labour #coretraining #breathworkhealing #breatheinbreatheout #postpartumrecovery #newmums #australia #northshoremum #shesquats #postpartumweightloss #prebabybody #corerestore #strengthtrainingforwomen #pelvicfloor #pelvicfloorexercises #abdominalseparation

21.01.2022 Can you imagine or do you know what it feels like to lift weights after having a baby? It can be difficult to start to return to exercise but more difficult is knowing when to pull back if your recovery is not as straight-forward as you imagined. Here are a few guidelines for approaching lifting weights postpartum:... 1. Take the '6 week clearance' with a grain of salt. Not only will it likely be longer to return to exercise especially after having a c-section or a less than straight-forward birth, getting back to exercise after having a baby is a layering process. 2. Layer your strength by re-building your foundations first, e.g. core stability, pelvic floor strength, and check in with your body step by step. Before PBs, think REBUILD. 3. Tell your competitive side to take a step back OR to get super competitive about HEALING and LEADING from the front when it comes to returning safely to exercise. You'll thank yourself years down the track I'm sure! 4. Modify exercises as needed. An excellent trainer will know how to do this with you, but otherwise use your body's feedback as a way to gauge how it's coping. For example, do you feel any pulling or pain during an exercise? Does it feel too soon? Alternatively, does it feel amazing?! That's not to say it will every time. 5. Take away the pressure of having to return to your pre-baby body or strength and especially not in a hurry. Allow yourself the grace of time and consistency first. Just remember, healing and regaining strength are NOT linear journeys. Anything I've missed? P.S. If you'd like to regain the confidence to lift postpartum and you would like a guide, go to my website https://buff.ly/3nV9NXA (or link in bio). I have a new Postpartum Lifting Guide, e-course AND remote or face-to-face training options too. Happy Lifting! #newmums #postpartumexercise #postpartumfitness #postnatalfitness #mumswholift #strongmums #personaltrainer #mumsofaustralia #hornsby

21.01.2022 Postpartum Exercise Progression Often you see recommendations to return to exercise after the #sixweekcheckup as if nothing life-altering happened. While it is important to exercise as soon as possible - deep #core breathing as a place to start - it is also important to honour where your body is at most of all.... Here are a few guidelines that I consult in my #mumsfitness programming: 0-3 Months (#FourthTrimester): Emphasis on sleep, rest and #healing. Gentle breathing and connection to #pelvicfloor. Eat to #nourishthebody, no restrictions. Rebuild is SLOW and sometimes difficult. Gentle walks and movement if the body is up to it. NO RUSH. 3-6 Months: Reintroduction of movement, with awareness of pelvic floor/pain symptoms. Re-familiarisation with the BASICS. Work with a Women’s #PelvicFloorPhysiotherapist and #coach. It is still a vulnerable time to add high demand exercises. #Consistency is more important than intensity. 6-9 Months: Progression of load or intensity may begin at this stage if ready. It is not a time for Personal Records. This may be a time when running is possible, however this will be guided be pelvic floor or pelvic/hip symptoms and/or any #abdominalseparation. "Ab exercises" like sit-ups, crunches, planks, push ups, MAY be possible. 9-12 Months: This may be the time you start noticing more breakthroughs or transition to more "normality" in your #postpartumtraining but it is not always the case. Gradual is the focus, but more intensity, load or skill may be possible. 12 Months +: Always dependent on your recovery and postpartum journey. Level up confidence and/or training. Always maintain awareness of the body and work to your timeline. No matter what, honour your body and your healing first and forget what other people are telling you if it does not sit right for you. These guidelines may not work for everyone. Sometimes you must go slower. It is about what is best for you. If you ever hit a roadblock in your training or recovery, look back on what you want to achieve and why, but also remember how far you have come. #postpartumfitness #postnatalfitness #strongmums

21.01.2022 Largely undervalued and romanticised, pregnancy, childbirth, and the postnatal period are some of the most important periods in women’s lives. We're stand by you through all the real, raw chaos that is motherhood. Artwork by the beautiful Chloe @chloe_trayhurn_art

20.01.2022 Eating real food doesn't need to be complicated During a road trip over Christmas, I listened to Food Rules by @Michael.Pollan: one of the simplest and most digestible reads on food wisdom. There is a lot of bite-sized wisdom packed into the 64 Rules he offers to remedy many problems existing in the ‘Western diet,’ so he calls it.... With many more food-like choices (packaged and processed foods most of all) and more obsession with #eatinghealthy, ironically, various parts of the world including #Australia, have more problems with chronic health issues relating to diet and/or #lifestyle, but Pollan is keen to make it simple to eat well. Even though we intuitively know what to eat, we’re largely disconnected from it and many beneficial foods are demonised too and this is not your fault. So, while I could talk more on the food system, I’d love to summarise a few standout 'rules' that struck me while I listened to the book: 1. Eat #realfood, not food-like substances. Eat what your grandmother would recognise as food. Think: No more than 5 ingredients, whole foods (less processed or packaged), from the perimeters of the supermarket (more produce and fresh food) rather than the middle (processed, package, long-life), and eat from your local farmers market or similar (local, fresh and nutritious). Eat food that rots. 2. Eat nutritious food, not nutrients. While it is wise to eat nutritious foods, too often nutrients or specific foods are demonised or even the opposite, celebrated, but at the detriment of a nourishing diet. Look up ‘nutritionism’ to explore this a little deeper. 3. Eat not too much, mostly plants but don't eat the rules. Pollan ends the book by saying break the Rules once in a while. The rules are created as guidelines but it’s important, also, to reduce obsession. This may seem counterproductive to a book called Food Rules, but hey, break the rules to make it work best for you and your families. One of the ideas behind Food Rules is to give us the tools to enjoy eating wholesome food more, rather than less! I highly recommend a listen or read of Food Rules. What is one way you can enjoy food even more in 2021?

20.01.2022 I love the feeling of lifting heavy and I'm passionate about sharing that feeling. We were born to be strong.

20.01.2022 Exercise on holidays! It doesn't have to be at a barbell or be a perfect workout at all. Move your body in ways that feel good and get you outside in mama nature!... It's easier to move when you get to do something you enjoy. #postnatalfitness #homeworkout #holidayworkout #mumswhohike #hornsby #personaltraining #mumsandbubsfitness

19.01.2022 Modelling behaviour is stronger than any words. Ever heard the saying, 'Monkey see, Monkey do.' So it is in parenting.

19.01.2022 It is magic By Wyld Magick

19.01.2022 Helloooo 2021! I know I’m not alone in this, last year felt like I was stuck in the breakers zone this constant cycle of being smashed by a wave, rumbled unde...rwater, coming up for air juuuust in time, and then just as I felt relief to have my head above water and the tiniest sip of air in my lungs, the next wave would hit. And while 2020 was being hard, I also kicked some of the biggest goals in my professional life (which I can’t wait to set loose into the world this year ) and had moments of major joy + happiness muddled amongst it all; of course it wasnt all good or bad ... but it did require SERIOUS grit. So, I’m feeling very weary. Maybe you are too? What became crystal clear to me through it all, was that if we want to create a better world, we NEED energy. Its very hard to save the world when you’re struggling to keep your own head above water! So, because this year I want to be the most engaged human I can be, I know now that I have to prioritise joy and happiness. If you’re an activisty-type or simply an I-give-a-shit type, then you need to as well. Joy is fuel for resilience - and we all need that as we clean up and rebuild after 2020. I’m sharing this exercise because it always helps me get back in line with the things that make life feel better. Stronger. More resilient. Maybe it will help you too. Onward and upward, my friends. Happy New Year and thanks for being here

19.01.2022 Stay calm, stay connected, stay (self-) compassionate this Christmas Keep moving & outdoors Keep spirits high and take care of yourself as much as you can. Keep connected & do all you can. We are looking down the barrel or damn plonked into Christmas like none we've seen before. ... Much love & strength to all & if you cannot see family and you need to adopt one (not the real thing but full of love just the same) for a day, please send me a message. #christmas2020 #staysafe

18.01.2022 I never want to have to make any more than one trip to the car, you know!? #farmerscarries #onetriponly

18.01.2022 If you ever thought to yourself, "when Im pregnant, Im going to eat super healthy the whole time", this is probably the type of meal you had in mind. Youre n...ot wrong, even if reality is most meals *dont* actually check all the nutritional boxes. Making peace with that is part of learning to surrender control, arguably one of the most important lessons this stage teaches you and the ultimate preparation for motherhood. But back to the food... . A few reasons this meal shines: Salmon is both high in beneficial omega-3 fats (DHA) and low in mercury (not to mention it provides choline, iodine, selenium, vitamin D, B12, iron, zinc, B6, etc.). . Youve got your folate, antioxidants, vitamin K1, carotenoids, trace minerals in the arugula-spinach-tomato salad (and youre actually absorbing the fat-soluble nutrients because youre not afraid of full fat salad dressinghallelujah!). . And dont forget the beta-carotene, potassium, B-vitamins and more hanging out in those oven-roasted sweet potato fries. The carbs they provide probably wont give you a massive blood sugar spike because theyre balanced with protein/fat/veggies. . All of this is true and well and good. If youre feeling this type of meal right now, carry on with your nutritious self. . However, if youre in the early part of pregnancy and experiencing nausea/food aversions, this meal might be off putting for now. Thats ok, too! . There are so many phases you go through during pregnancy. They all serve a purpose. Your body isnt letting you down. Make the best choices you can within all of the craziness that life and pregnancy throws your way. . More info on the redeeming qualities of seafood in Ch 3 of Real Food for Pregnancy. Ch 7 has got your back if youre in the throes of nausea/aversions. Seriously, if youre in that zone, ignore the rest of the book and read those sections on repeat. Youve got this. . #realfoodforpregnancy See more

17.01.2022 I don't know about you but I love nourishing my little family with beautiful, local food and knowing my farmers. Today we got the opportunity to visit our friends, the beautiful Greg Newell and Lauren Newell James at Linga Longa Farm, one of Australia's greatest treasures. Not just knowing but SEEING where our food comes from is an experience I will never forget and makes it mean even more.... This area was barren this time last year and it's nice to see it green once again. Photo of Greg, my husband Daniel and the snuggly Dexter. #lingalongafarm #beeffarmers #

17.01.2022 Suicide is one of the leading causes of maternal death in Australia* Its a sobering and utterly tragic truth and one that drives the work we do here at COPE. T...oday is World Suicide Prevention Day, an opportunity to raise awareness of suicide prevention. Its also an opportunity to remember those weve lost to suicide. Help is available. You are never alone. Here are some tips from Life In Mind if youre concerned about a loved one. https://lifeinmind.org.au/youcantalk *It is better to reach out than avoid the person for fear of getting the conversation wrong. Experts generally agree that asking someone whether they are thinking about suicide is unlikely to make the situation worse or put ideas in their head. *If you feel uncertain if your friend or loved one may be at risk, ask the question directly Are you having thoughts about suicide? and be prepared for the answer to be yes. *Make the person feel comfortable by listening without judgement or criticism and dont try to fix the problem or talk them out of suicide. Just listen. *Ensure they are safe for now and talk to the person about who else to involve so they can be supported. You can assist by connecting them with other supports and services. *Connect with resources and supports that are available to you to help you navigate the conversation. Lifeline 13 11 14 *https://theconversation.com/factcheck-is-suicide-one-of-the Art by Chloe Trayhurn

17.01.2022 Last chance to order a hoodie! We have reached our preorder hoodie goal & I'll send the order through 2day Order one online before 12pm if you still want one! Last chance to order a hoodie! We have reached our preorder hoodie goal & I'll send the order through 2day Order one online before 12pm if you still want one!

17.01.2022 SMALL, CONSISTENT PRACTICES ADD UP Right now, you might not be able to do everything you want to. You might not be able to dial it up in all areas of health, as the pressures of child-rearing are real. It is important to remember that while you can do well to prioritise and focus your efforts on the high yield activities (such as one meditation or two workouts a week or eating a hearty meal), by knowing what matters to you and drilling down on it as much as possible, someti...mes you cannot do all that you want to. There will still be uncertainty or stress. Sometimes the timeframes for when or how to achieve it will change and that’s okay. Nonetheless, small daily practices, no matter what, add up.

16.01.2022 Reach out to PANDA’s Helpline team if you need us. Our counsellors will be waiting to take your call from 9am (AEDT) Boxing Day!

16.01.2022 The first time I squatted with a barbell at 5 months postpartum, I felt shivers all over. I got back to the gym 10 weeks in but built gradually from the bottom up. At 12 months postpartum I upped the ante and have felt the fittest I've ever been since.... Go at your own pace. You'll feel the magic soon. Don't rush, mama. P.S. For 5 lucky mums, I'm offering TWO FREE 'CORE RESTORE' SESSIONS at our personal training studio in Hornsby on 15 & 17 June. That's ONE week of training for FREE! If you'd like to be rediscover your sense of self, and build your confidence, message 'CONFIDENCE' to me before 5pm Monday. Get in quick. x #postnatalbody #afterbirthjourney #postpartumhealth #makememorieseveryday #mumsandbubsaustralia #mumsandbubsfitness #mumswholift #mumsempoweringmums #mumsandbubs #fitmummy #strongmums #hornsby #northshoremum #northshoremums #nomoreprebabybody #prebaby #prebabybody #postnatalbody #postpartumweightloss #postpartumfitnesscoach #postworkoutglow #postpartumexercise #sydneymums #newmums #newmumscollective #neverforgetwhoswatching

16.01.2022 The man who inspired me to follow my desire to make a difference through fitness. He's the catalyst behind me daring to dream bigger and ACT on it. Freeman's Fitness Training Studio - Hornsby, you are the kindle to my fire.

15.01.2022 The secret to being strong postpartum is not what you think. Is it: Dieting?... Nope. Returning to pre-baby body? Nope. Weight loss? Nope. HIIT? Running? Nope. What about... Motivation? Energy? Again... Nope. My fittest, most successful and beautiful clients do these 3 things: Show up. Even on the days they would rather after sleepless nights or everything tells them not to bother or do it later, they show up. Often they're capable of more than they think! Stay humble. They start small. Barbells don't often come out until the mums have rebuilt strong foundations from the inside out... even and especially athlete mums! They are curious. They ask questions. They try things. They grow exponentially no matter what comes their way and adapt and conquer different challenges. They adapt to all seasons by keeping it real with how they're feeling and seeking support anytime it's off. They practice patience. Practice gratitude. With humility and gratitude they can literally move the hearts of those around them while moving mountains all the same. It may seem like it takes too long but they know it takes longer going too fast too soon. The secret, in a nutshell, is often doing what you don't want to do... Whether that be strength training, rebuilding the core, waiting to get under the barbell, seeing a Women's Health Physio, going harder or slower, or asking for help... Sometimes, when it comes to pain etc, this doesn't apply, but otherwise: THERE'S MAGIC HERE. Go slow Build gradually Keep at it P.S. Message me if you're a mum in Hornsby who is ready to commit to your journey to building your strength and confidence postpartum. #hornsbymums #hornsby #northshoremums #northshoretoddlers #northshoremum #postpartumfitness #postnatalbody #weightlossmum #strongmums #activefamilies #activemums #postpartumnutrition #wahroonga #wahroongapark #postworkoutglow #asquith #hunterstreet #newmumshub #newmums #fitnessmotivationforwomen #fitnessformums #caesarean #csectionfitness #csectionmum #corerestore #diastasisrecti #pelvicfloor

15.01.2022 Goodbye holidays We will be back in Sydney later today ready to dive into helping more families thrive through connection, community & nature in 2021. @freemansfit #personaltrainer #postnatalfitness #mumsandbubsfitness #hornsby #postnatalPT #newmums #prenatalfitness

15.01.2022 When you're quietly vibing about being a mum... (After exploding.) Yesterday I erupted a little...... There was a lot of whinging, a lot of tears, and through the tears a lot of: "Please tell me what you want!" And not just from the baby... But from me. Some days I get ahead of myself, wishing I could do more, connect more, contribute more, inspire more, achieve more, help more, relax more, sleep more, and just BE MORE. My darling @freemansfit, after finally getting to the bottom of it with me, reminded me what I do is enough. The rest will come. I wish I could give the peace and joy, but most of all the compassion to myself in these moments... Especially in the early days when I blamed myself when my baby wouldn't sleep (and still won't), I wish I knew what I knew now, that I wasn't doing anything wrong and I was and still am trying to do everything I could/can for my family. The same holds true now. It's a message I try to give my clients and community time and again: You are enough. Your kindness matters. Your care and love are everything. You may find speed humps along the way in your motherhood or fitness journey but we are behind you to help you go further than you ever imagined. We can't do it alone. It's then that something clicked in me and keeps showing up for me... I now, even during the eruptions, know that this is the greatest path I've ever been on thanks to my baby. I know I'll feel good the next day. Because this is my calling. I wanted this for years. I wanted to be a mum since I was a little girl forcing babies to hug me. I always wanted to work with mums. Now I get to. For all the days I complain or moan, there are endless others I couldn't be more grateful for this season. The love and support around me inspires me be all the love and then some. It'll all be okay. P.S. My BE STRONG motherHOODIES presale ends TONIGHT! Click the link in bio. #fourmonthsold #sixmonthsold #sevenmonths #eightmonthsold #newmummy #australia #hornsbymums #hikemoreworryless #mumsempoweringmums #mumlifebelike #toddlermums #sleepdeprivedmama #letthembelittleforever #toddlernutrition #babieswhohike #asquith #strongmums #mums #hornsby #selfcompassion #postpartumnutrition #postnatalbody #postpartumanxiety #postnatalhealth #postpartumfitnessjourney #postpartummentalhealth

14.01.2022 Are you trying to get pregnant or increase your fertility? Are you not sure what to eat or are you bamboozled by all you can't while pregnant? Are you planning your postpartum nutrition and support plan?... You need to read this book by Lily Nichols. #realfoodforpregnancy #lilynichols #thepilatesnutritionist #pregnancybooks #booksforpregnancy #postpartumsupport #postpartumcare #pregnancynutrition #postpartumnutrition #thefourthtrimester #fourthtrimester #eatrealfood

14.01.2022 Perfect morning for our inaugural mums and bubs (and dinosaur hunters!) hike with clients of @newmumscollective. So in love with our backyard. @ Social Nature - New Mums Collective

14.01.2022 The BEST morning. Starting with an outdoor session followed by an outdoor breakfast and puppy play with one of my most treasured friends and fellow personal trainers. I nearly didnt go because it seemed too hard. Thankfully, I know to do it anyway and to try anyway despite any hesitations. Everyone leaves brighter in the end and I am so grateful for mornings and sunshine like this.

13.01.2022 When you send a shout out and you get a shout out... shes one special lady.

13.01.2022 R U OK? Its okay to say Youre not okay.... When lifes a raceway, Or you want to hideaway It could be your DNA, Or time for a holiday. You may have forgotten to play Or lost your way. When you feel the world weigh, Sometimes its hard to see past today. Theres no need to downplay If youre feeling in disarray. Its okay to say, Youre not okay. Before you run away, Meet me in a caf. I will always make way, And never slip away. I wont write an essay But I am here for you every day. It isnt clich To ask, R U OK? If youre not okay, Dont keep it at bay, Its okay to say, Youre not okay. #RUOKDAY R U OK Day #youcantalk

13.01.2022 Channeling Mrs Claus today. #christmasworkout #postpartumfitness #mumswholift #hornsby

13.01.2022 While COVID rates across the country continue to change, we know people are still feeling anxious about this global pandemic. We also know expecting and new par...ents feel especially vulnerable: it is understandable to feel a range of complex emotions about bringing a baby into the world right now. To anyone expecting a baby or with a new little one, mums and dads and anyone else, if you’re experiencing any feelings that worry you, you don’t have to suck it up. PANDA’s Helpline is operating today and across the holiday season. Or just talk to someone you know and trust. PANDA’s National Perinatal Mental Health Helpline 1300 726 306 Mon Sat 9am 7.30pm (AEST/AEDT)

12.01.2022 Getting it done as a new mum...

12.01.2022 It feels unbelievable to be out in the mountains again. I cannot wait for more fulfilling adventures like this with my leading bushman @freemansfit (thank you ). What adventures have filled your soul recently or which ones are you most looking forward to? #bluemountains #nswfires

12.01.2022 Its R U OK Day today. And on a scale of "OK" to "NOT OK" I would say Im "bought Tim Tams today". Im tired. Im falling asleep with Cadence at 8:30pm every ...night. Im forgetting how to be outside of the bubble of flurry that Ive created. Were always counting down. Its going to be easier when they go to bed. Its going to be easier when theyre three. Its going to be easier when they move out. Its got to be. Theres a break coming soon. There has to be. Youd think that would be comforting. But the stark realisation that this season of life is so relentless and all-consuming is very confronting. Whats left then? Whats one to do? If I cant make this easier, if I cant make this all go away. Surrender. That relentlessness also brings about the opportunity to be present. It never ends and so thats the point of waiting? Whats the point of resisting? And that - can be quite liberating. When we embrace the 24/7 nature of parenting, we are letting go of the need to find the end. Everything "just is". Youre here with your kids and yeah, youre tired. But they are just here with you too and it can be as simple as that. We dont have to look into their eyes and see the enemy. You can stop to kiss their head and breathe them in a little deeper. Because your breath isnt quite so shallow when you surrender. Sometimes it truly is just that simple when we let go of the need to conjure up the wall between us and our family. We do so much, we receive so little. Children dont give in the way we expect them to. Sometimes it truly is just that difficult though. But its actually okay to allow it to be. As it is. Sit with that. You can try to "fix it" all. You can have all the support in the world, all the tools in your belt - and still suffer. Theres nothing wrong with you. Nor with your children or your life or your anything. Youre human. So you are. So are they. And so it is. Image: Laura Fuhrman

12.01.2022 Are you nutrient deficient? It sounds like something that would only impact very few of us, but what if youre eating plenty but still feeling under the weather? Dietary deficiencies are surprisingly common and the last thing you want to do if youre deficient, is to deplete yourself even further with a cookie cutter diet.... When youre deficient in key nutrients, you feel bad. So, what can you do? Start here: 1. Eat more protein-rich foods 2. Hydrate more 3. Eat or supplement essential fats (fish or algae oil) 4. Eat more foods rich in the vitamins and minerals they need most (these can be identified through blood and urine testing if youre interested!) Before adjusting FOOD AMOUNT, start with increasing NUTRITION. Message me if you would like more information.

11.01.2022 You've been thinking about doing something with your fitness and... Now's as good a time as any to do it. In fact, now is the best time!... Often the reasons you say you can't or won't do it are the reasons you must. Too far gone, too old, too busy, too unfit, too poor, too tired, too unmotivated... They're all the reasons you must! Start the new year by not letting the wrong reasons get in the way of your potential. Give yourself the gift of vitality by getting started in the gym. Simply send me a message that says: "I'm in!" and let's talk. You can train with either one of us! Daniel's sessions are mixed, whereas I help MUMS get strong! All semi-private personal training is done in a private studio gym in Hornsby. Perfect for those not keen on big gyms and LOVE the personalised approach and setting. We'll have a break over Christmas, ready to get stuck in again in the new year. Make 2021 great by making yourself a priority! The time is now.

11.01.2022 HAPPY WORLD PHYSIO DAY! Celebrate the day by booking in for an appointment with your favourite physio. In all seriousness, physio has come such a long way sin...ce its earliest documented origins of physical manipulation and exercise for therapeutic purposes dated all the way back to 1813! A few fun facts about physiotherapy: 1. Physiotherapists need to have an in-depth knowledge of the entire musculoskeletal system (and more)! The body contains 840 muscles, between 206-270 bones, 220 nerves and much more! 2. Originally, physiotherapists were all women! This was most prominent after the polio outbreak where many women were employed to help sick children with their movements. 3. Hippocrates, the "Father of Western Medicine" used practices similar to physio as far back as 460BC.

11.01.2022 YOUR STORY How do you define your sense of self since becoming a mum (or after 2020)? What kind of mum are you and what do you hope your kids will say about you as they grow up?... How will you grow into everything you hope to be? Since giving birth to new life, there's new life in you too. With a new set of physical limitations or capabilities, rather, a new or changing hormonal profile, a new or intensified set of priorities, and possibly a whole lot more coffee, there are plenty of opportunities to review your intrinisic rules, personal values, beliefs or life scripts to step into everything you hope to be. Your success as a mum or in fitness or nutrition (which is largely subjective) will be dictated by the stories you tell yourself about who you are and what you can achieve. To boost your confidence and step into lasting inner and outer change, it is important to start with the awareness of any rules you have about your life, from what it means to mother, to how you relate to your body or relationships too. Take a moment to consider the following journaling prompts: What kind of person or mother would you say you are, right now? What do you hope your kids or even you! will say about your in 20 years’ time? What kind of person or mother do you hope to become? How could you start living as if you were the person or mother you wanted to become and/or how are you already living this out now? Without realising it, you might be telling yourself stories all the time about what you can or cannot do, about who you are or who you are destined to be, about what you are or are not capable of, and so on; what some call ‘life scripts.’ Contrary to popular belief, these can be evaluated or revised at any time, especially if you find it is necessary to rewrite or up level these scripts. What are some of the life scripts that you are carrying about yourself? What actions can you take today to step further towards your values or truths? #lifescripts #postpartumjourney #newmums #motherhood art by @chloe_trayhurn_art

10.01.2022 10 Ways to Make Progress (That aren’t ‘Lose the Mum Tum’): You eat nutritious food from local sources You are less fatigued and more energetic You are an inspiration to other mums... Your kids notice your undivided attention You can lift more weight or with better form You are consistent in the gym You manage competing priorities with a smile You have a good relationship with food You are less mean to yourself You see the funny side of life more. Add yours here! It could be more adventure or life in your years! Expand your thinking about what constitutes a result or progress inside and outside the gym and watch your life transform. It does not mean you cannot achieve these things or that they are not important to you as aesthetics and health ARE important but... They do not have to be the only way. Too often the belief that you must look a certain way or weigh less to matter more, can be counterproductive to achieving all you hope to. You are leading the way for mums like you by creating a new path: celebrating and investing in your capabilities first. You are an inspiration. #motherhood #mothersgroup #mumsandbubsfitness #mentalhealth #fitness #personaltraining #strengthtraining #strongwomen #postnatal #postpartumbody #pelvicfloor #pelvicfloorsafe #hornsby #community #connections #nomoreprebabybody #bodybeyondbaby #safereturntoexercise

10.01.2022 Theres so much we can learn from the eating habits of other cultures. This study looked at cord blood levels of the omega-3 fat DHA (cord blood meaning fetal ...blood supply) in relationship to infant visual, cognitive, and motor development among the Inuit. First, they found thatYEShigher levels of DHA predicted better brain and vision development. "The association of higher cord DHA concentration with more optimal visual, cognitive, and motor development is consistent with the need for substantial increases in this critically important fatty acid during the third trimester spurt of synaptogenesis in brain and photoreceptor development." Second, they found that DHA concentrations were *higher* in cord blood than maternal blood, suggesting enhanced transfer of DHA to the baby. "Our finding that DHA concentration is significantly higher in cord plasma than in maternal plasma provides additional support for preferential placental uptake of DHA from the mother during the third trimester spurt of synaptogenesis in brain and photoreceptor development. The strong correlation between cord and ma- ternal DHA concentration, which is consistent with data from 5 other populations, provides additional evidence of the fetus strong dependence on the mother for an adequate intake of DHA." There are dozens upon dozens of studies strongly linking DHA intake to brain development. This study is one example of such a study reminding mamas to prioritize getting enough DHA, whether thats from diet or supplements. Be sure to read chapters 3 & 6 of Real Food for Pregnancy for details on the best dietary sources (including why flax, chia, and walnuts are absolutely NOT going to impact your DHA levels) & what supplements to consider if your diet doesnt have a consistent source of DHA. #realfoodforpregnancy https://www.sciencedirect.com//artic/pii/S0022347607006609

10.01.2022 Returning to exercise after having a baby is not easy. Whether you're feeling 100% and ready to shoot for the stars or you're finding it really difficult to get back into it for any number of reasons - or you're anywhere in between, it's a new ballgame for many women, even if it isn't your first rodeo. And where you're at is okay. My pre-exercise screening and check-ins may seem fairly comprehensive to some. I like to ask about the birth experience(s) and how you're feeling b...oth physically and psychologically since having a baby and it's not a 'one stop' question as the body's always changing and so are you. I also encourage you to see a Women's Health Physiotherapist before training if possible and I encourage regular check-ins too. I take this approach as it's one that should almost be the norm for women returning to exercise, but which, in Australia, often isn't, and it's my training in pre/post-natal fitness that shows me how important it is that we make a savvier start. The body is not what it was pre-pregnancy and it's nothing to be ashamed of. It's simply about honouring the mountain it's climbed to get to this moment in time and then working to rebuild the body's strength and foundations slowly and gradually. I often start slow and steady and gradually add weight or intensity as the months go on. It's the best way to start for beginners too, to set the foundations first . It might not sound sexy but it's about the long-term gains. It's important to look BEYOND 'bouncing back' and instead think about what is going to get you to reach your goals in the most efficient and effective way possible. Often that's taking it slow, at least to start. Then, slowly, strength comes and you may feel stronger than ever before. #postpartumexercise #postnatalfitness #newmums #newbornmums #nomoreprebabybody #bodybeyondbaby #slowdown #safereturntoexercise

09.01.2022 The spirit of Christmas in a photo. These two are the bees knees and I feel so grateful to be surrounded by beautiful women like these @mcray_cray @akina.lay. May you have a beautiful Christmas time though for many no doubt it will be bittersweet or even a challenging one, so I just want to send my love out as well as an invitation to message me anytime.

09.01.2022 During this often stressful season at the end of an incredibly difficult year please try to remember that much of the time doing your best really is enough. Be kind to yourselves! For a list of services available to help throughout the holiday period visit: https://bit.ly/2WEcRvw

09.01.2022 Today the Federal Minister for Health Greg Hunt MP announced a funding commitment of $350,000 to PANDA as part of a generous new $5 million funding package for ...mental health services in Victoria. The package aims to enhance existing digital and phone services for specific groups that are experiencing significant challenges during the restrictions in Victoria, including expecting and new parents. Since the start of the pandemic, PANDAs National Helpline has seen a 20% increase in calls, says PANDA CEO Julie Borninkhof. This has added a strain to our specialty services which were already in great demand. PANDA welcomes this increased funding from the Commonwealth Government of Australia to support expecting and new families, especially those in Victoria as they continue to struggle with the impact of COVID. This funding is seen as a significant investment in the mental health of parents and will ensure that PANDA continues to deliver targeted support via our National Perinatal Mental Health Helpline. This is especially important for our hardly reached communities and those who experience difficulty accessing services, such as those for whom English is their second language. The funding will also support health professionals working to support people in the perinatal period who may be experiencing mental vulnerability and illness through the secondary consultation role of our National Perinatal Mental Health Helpline. Other key organisations to receive funding include The Butterfly Foundation, Eating Disorders Families Australia (EDFA), Q-Life and Victorian Aboriginal Health Service (VAHS) Yarning SafeNStrong helpline. More information here: https://bit.ly/2ZC4bHQ

08.01.2022 9 Ways to Make Progress (That Aren’t Weight Loss) - You have a better relationship w/ food - You’re more consistent - You can lift more weight... - You can do more reps - You can run longer - You’re less fatigued - You see more definition - You motivate others - You make fewer excuses The next time you’re being an asshole to yourself because you don’t think you’re making progress quickly enough... do yourself a favor and expand your idea of what constitutes progress. Because it’s not just weight loss. And because the better you get a recognizing progress, the better you get at making it. This list of 9 is hardly comprehensive. If you have other ideas of progress, help me out and post them in the comments so someone who needs it can benefit from it.

08.01.2022 APPLY WITHIN You once told me You wanted to find Yourself in the world -... And I told you to First apply within, To discover the world within you. You once told me You wanted to save The world from all its wars - And I told you to First save yourself From the world, And all the wars You put yourself Through. APPLY WITHIN by Suzy Kassem

07.01.2022 Know someone whos struggling with thinking theyre a "bad" parent? Tap them on the shoulder with this gentle reminder ....

07.01.2022 Cannot tell you what it means to train such phenomenal and strong women like these, and to see how much they are getting from the training. That's why I do it and I feel hugely honoured to be a part of their epic return to exercise. #postnatalfitness #hornsby

07.01.2022 Never mistake kindness as weakness; it is often the greatest sign of strength.

07.01.2022 Who has been one of your rocks since becoming a mum? Here's one of mine!

07.01.2022 CLOSE TO THE SOURCE CAN BE RECIPE FOR SUCCESS One of the best ways to maintain nutrition and health is to eat foods as close to the source as possible; that is minimal ingredients and less processing. When youre thinking about a recipe or food choice, ask yourself: "How close is this to its WHOLE food?" e.g.: peanut versus nut bar, or apple versus apple juice.... As your food verges closer to a more processed version of itself or only a FLAVOUR, it can become a food you want to eat less or avoid entirely depending on who you are. Its also important to minimise flavours and ingredients, as your brain essentially goes wild over the dopamine hit of "enhanced" foods like cakes or bars or juice. Its harder to feel in control when a food is manufactured to be irresistable and easy or fun to eat. This goes for "vegan" or "gluten free" processed options too! Theres no such thing as willpower when foods like that are in your environment! So how do you start eating foods closer to their source again? 1. Get CURIOUS about the foods you eat and the marketing of them. Check the INGREDIENTS label. See if you can recreate the recipe with LESS ingredients. 2. Think about adding foods to your life that are harder to chew. 3. Notice if youre feeling FULL after your meals or whether youre seeking MORE. 4. Evaluate what you have in your house. Do you need to do a clean out? Id love to hear what you think. Do you eat foods close to the source (i.e. "whole foods")? Or, are you stuck in the cycle of eating more processed foods? What are your habits around dopamine-crazy foods? P.S. Please note, for anyone trying to eat MORE or struggling, while food choices close to the source are important to increase nutrition, this post may not be suitable to follow. Please take anything I write with a grain of salt and apply only if it is helpful.

07.01.2022 The fitness industry is rife with fancy words and phrases and names and gobbledeygook that sound more impressive than they really are. And I'm not the fanciest ...muggle of the bunch, but I am a stickler for effectiveness. Because you can have the fanciest looking program with the most complex exercises and calculated macronutrient guidelines...but if it’s not realistic, practical, or easy to understand...it’s not going to be effective. And, like Professor Flitwick so eloquently says, what the flying fuck is the point of that? If you’ve ever been a little unsure of what to do at the gym (aside from selfies and ab checks), you have a cauldron full of options including: Pick stuff up (deadlift). Pull stuff (chin-ups, lat pull downs & rows). Squat stuff (squats duh). Press stuff (push-ups, overhead presses). Lunge stuff (lunges). Carry stuff (farmers walks). Stretch stuff (hips, hamstrings, glutes, etc). Twist stuff (russian twists, cable rotations, landmine rotations, etc). If you don’t know how to do any (or all) of these, there’s a really cool new website called www.google.com that you can use to search for exercise video tutorials. And that’s just the beginning. But it’s a good start. And as long as you have fun with it and don’t overcomplicate things, you can’t go wrong. #fitness #fitnessaddict #fitnessaddicted #fitnessmotivation #fitspiration #fitspo #fitfam #fitnesscoach #fitnessjourney #deadlift #sumodeadlift #conventionaldeadlift #squat #squats #lunge #stretch #chinup #pullup #russiantwist

06.01.2022 A little oasis. #ellenbouroughfalls #taree

06.01.2022 Instead of rushing back to high impact, heavy weight, or intense exercise to tone up, lose weight or bounce back, to do what you've always done, and quickly... Try this. #icoachwomen #postnatalfitnessspecialist #postpartumpersonaltrainer #postpartumfitness #postpartumjourney #postpartumwellness #postpartum #postpartumrecovery #postnatalrecovery #postpartumrunner #postpartumstrength #bumpsandbells #hornsby #pelvicfloor #labour #coretraining #breathworkhealing #breatheinbreatheout #postpartumrecovery #newmums #australia #northshoremum #shesquats #postpartumweightloss #prebabybody #corerestore #strengthtrainingforwomen #pelvicfloor #pelvicfloorexercises #abdominalseparation

06.01.2022 "Clouds come floating into my life, no longer to carry rain or usher storm, but to add colour to my sunset sky." - Rabindranath Tagore I love the analogy that our thoughts or feelings are like clouds in the sky. Matt Haig is one to say that the clouds are there - the depression, the sadness or the anxiety - but you, the sky, were there before it. Were vast expressions of life.... I dont know about you but Im addicted to feeling happy when in fact life is a spectrum of emotions, of clouds and colours. Life is not just happy or sad, it is everything in between. What clouds are in your sky today?

06.01.2022 To anyone having food anxiety around all the Christmas food... 1) Hey 2) I promise you’re going to be fine. You won’t get fat or lose any progress from indulg...ing today. 3) Breathe. Smile. Relax. Now go eat something delicious and enjoy the rest of your day.

06.01.2022 Epic bonus Christmas Tree partner workout today! Such good energy, spice & everything nice!

06.01.2022 Overrated - How much you weigh Underrated - How much stronger you are... - How much faster you are - How much happier you are - How much more confident you are - How much more consistent you’ve been When you focus less on trying to lose weight... And focus more on trying to be strong, athletic and feel your best... The faster you’ll lose weight, build muscle, get stronger & actually love your body.

05.01.2022 Merry Christmas Whether your visitors are limited or you're doing Christmas via Zoom, it is a different season for many of us. While there is magic still in many homes, for others it is more difficult and I send my love to every single one of you.... You are not alone, even if sometimes you wish you could be and we are standing beside you through it all. May you know your worth and be surrounded by love, always. Merry Christmas. I hope it's as magic as you. Julie x

05.01.2022 So often you see recommendations to return to exercise within six weeks of giving birth as if nothing life-altering has just happened. While it is important to exercise or movement of some kind as soon as possible, it is also important to honour where your body is at most of all and adapt as needed. Would you like to know my guidelines for returning to exercise safely and effectively postpartum? I'm happy to share some tips over the coming weeks.

05.01.2022 Santa's just kicking back ahead of Christmas!

05.01.2022 Over the festive season, keep moving. It doesn't have to be a workout, it could be any physical activity you enjoy. Staying active feels good for the soul!

05.01.2022 I have TWO spots left on a Tuesday 9am for new mums to strength train at our safe and caring PT studio in Hornsby! Could this be the kickstart you need to build confidence to lift postnatally? Message me "Tell me more" or email [email protected] with "I AM IN" in the subject line!

05.01.2022 Consider what you GAIN, rather than what you lose by being fit or eating well. If you're stuck in the cycle of thinking what you LOSE by hitting the gym (lik...e weight, money, time, food), you may miss out on gaining all of that and more. I encourage you to flip your words. Imagine saying, "I GAIN SO MUCH MORE THAN I COULD EVER LOSE." Here's what you stand to gain: strength and vitality; your health; new confidence; beautiful quality foods better sleep and quality of life greater chance of longevity your sense of identity giving support to farmers and the economy; new, greater adventures; ability to handle stress better; your kids' future; your LIFE back; AD INFINITUM... Your health is a precious resource and there's nothing like taking that away to realise how special it really is. When you get fit for life, what you gain is endless. You may even surprise yourself with new experiences, opportunities and capabilities that you never thought you had in you - and that's exciting for everyone. The next time you think you will hit the gym to LOSE weight, LOSE junk food "treats" or TIME... Remember how much more you're gaining. Now is as good a time as any to get started and if you'd like to train with me, send me a message now saying "I'm in!" #postpartumweightloss #postpartumfitness #postpartumstrengthtraining #personaltrainer #mumsstrengthcoach #postnatalfitness #postnatalexercise #prenatalfitness #hornsby #wahroonga #sydneysnorthshore #northshoremums #mumsofinstagram #hornsbygyms #fitforlife #mumbod #nomoreprebabybody

05.01.2022 Hey new dads and dads to be! NSW Health and sms4Dads have launched a free service with tips, tools and wellbeing reminders. Youll get texts straight to your phone. Register at Focus on New Fathers here: https://www.health.nsw.gov.au/public//focus-on-fathers.aspx

05.01.2022 Random people: You cant drink coffee when breastfeeding. Me: Fake news! Research shows that the majority of women can drink a couple of cups of coffee witho...ut any ill effects on baby. So statistically speaking, chances are pretty good that you can have a cup without any worries. And the good news is that if your baby reacts to it then you can just stop drinking it! ps. Anytime someone says something very black and white about breastfeeding (such as, You CANT do that), take it with a grain of salt. Because it might not apply to you. The End. -Short story by The Milk Meg. Meg Nagle, IBCLC

03.01.2022 Happy Womens Health Week!! #womenshealthweek2020 #jeanhailes

03.01.2022 SMALL, CONSISTENT PRACTICES ADD UP Right now, you might not be able to do everything you want to. You might not be able to dial it up in all areas of health, as the pressures of child-rearing are real. It is important to remember that while you can do well to prioritise and focus your efforts on the high yield activities (such as one meditation or two workouts a week or eating a hearty meal), by knowing what matters to you and drilling down on it as much as possible, ...sometimes you cannot do all that you want to. There will still be uncertainty or stress. Sometimes the timeframes for when or how to achieve it will change and that’s okay. Nonetheless, small daily practices, no matter what, add up. See more

03.01.2022 HOW TO THRIVE THIS CHRISTMAS SEASON It's easy to burn out fast over the holiday season, especially with all the catching up we have to do OR you could have the calmest Christmas to date. With celebrations left, right and centre, alcohol, sweets, and feasts the centrepiece of many gatherings, here's tips for enjoying the Christmas season:... 1. Keep it peaceful. Meditate. Check in with yourself. Hike. Move. Sweat for your head. #ExerciseYourMood Bug out of some situations if you need to or hire a babysitter. Buy minimally and locally or nothing at all. Write a gratitude list. Write cards. Make stuff. Simplify work (including house-work), minimise stress. Mindfulise the silly season. 2. Mind the wine. Pace yourself - don't go too hard too soon. A little social lubricant can be nice, but keep in mind there will be plenty of opportunities for it. Go organic or low sulphites. Eat. Hydrate, hydrate, hydrate! Sleep. 3. Eat, without guilt. Choose healthier options or eat homemade if you can. Shop farmers markets and local. Eat meals prior to gatherings or BYO only if it will help you. Don't make sacrifices to appease others if you have a sore belly or you're sticking to something... BUT If you eat feasts and sweets, make sure they're guilt-free and eaten mindfully, making sure that every bite counts. Because... YUM! 4. This year's been weird, enjoy it as much as you can None of this has to take the fun out of the season. Make time to take stock of the year that's gone. If it's anything like mine - it's transformative. Love people hard. Give hugs. Laugh. Eat. Enjoy. And if you're not having a good time... 5. Give yourself a self-compassionate hug If you're not having fun, you really don't have to pretend like you are. Speak up, reach out. Communication is important, we want to listen and hear you. If it's a difficult time, talk to someone who cares for you so much. We care. We value you. We love you. You matter. You're not alone. What are your favourite ways to enjoy Christmas? Is it different to previous years? #newmums #firstchristmas #newbornmums #postnatalfitness #mumswholift #strongmums See more

03.01.2022 There’s a saying that in nature: "When one tugs at a single thing in nature, he finds it attached to the rest of the world." So too, in fitness. The better your mental game, the better your nutrition game.... The better your nutrition game, the better your physical game. The better your physical game, the better your mental game.

03.01.2022 MUMS & BUBS FITNESS Are you looking for a Pre and Posnatal specialist personal trainer in the Hornsby area? I run small group PT for mums & bubs/kids in the area with a child minder on site with us.... I can't wait to grow these sessions in 2021, so if it sounds like it's up your alley, comment "I'm in!" to claim your free fitness discovery call. Happy New Year! #Businesspost #personaltrainer #hornsby #mumsandbubsfitness #mumspersonaltraining #nomoreprebabybody #prebabybody #mumswholift #strongmums #wahroonga #asquith #thornleigh #mumbod #liftyourlife #mumsofinstagram Social Nature - New Mums Collective [email protected] www.newmothercollective.com

03.01.2022 Describe this year using a GIF ...

03.01.2022 Consider what you GAIN, rather than what you lose by being fit or eating well. If you're stuck in the cycle of thinking what you LOSE by hitting the gym (like weight, money, time, food), you may miss out on gaining all of that and more. I encourage you to flip your words.... Imagine saying, "I GAIN SO MUCH MORE THAN I COULD EVER LOSE." Here's what you stand to gain: strength and vitality; your health; new confidence; beautiful quality foods better sleep and quality of life greater chance of longevity your sense of identity giving support to farmers and the economy; new, greater adventures; ability to handle stress better; your kids' future; your LIFE back; AD INFINITUM... Your health is a precious resource and there's nothing like taking that away to realise how special it really is. When you get fit for life, what you gain is endless. You may even surprise yourself with new experiences, opportunities and capabilities that you never thought you had in you - and that's exciting for everyone. The next time you think you will hit the gym to LOSE weight, LOSE junk food "treats" or TIME... Remember how much more you're gaining. #postpartumweightloss #postpartumfitness #postpartumstrengthtraining #personaltrainer #mumsstrengthcoach #postnatalfitness #postnatalexercise #prenatalfitness #hornsby #wahroonga #sydneysnorthshore #northshoremums #mumsofinstagram #hornsbygyms #fitforlife #mumbod #nomoreprebabybody

02.01.2022 Today only - Get #FITFORLIFE contact-less pick up or delivery in the Hornsby & surrounding areas. Just $35 written by my clever husband @freemansfit. Message me if you need a last minute pressie from Santa! #FreemansFitness #sustainablefitness #healthylifestyle #dadswholift #coupleswholift #christmasworkout #christmasgifts

01.01.2022 Doesn't mean you can't feel strong, fit or confident in yourself. Does mean you're loved and worthy already.

01.01.2022 The first of many celebrations are underway for my sister from another mister's wedding in the new year. We are both deep into both wine and cheese while lifting weights and getting strong not just for the wedding but for life thanks to @freemansfit. We may be chalk and cheese but this girl has been one of my rocks the last million years and stepped up exponentially when I went through the depths of postnatal depression/anxiety hell in 2019. I'm sure it was hard for her to se...e it but her bright disposition helped me back to my path. She spent hours driving to help me through shit and never once wavered, especially not at my worse, boobs out and all! I love this girl beyond anything and I'm so grateful I get to stand by her side like she is always by mine. I really am matronoured. New word. Love you sis, @mcray_cray. You are the bees knees. #bestfriends #beesknees #foxssocks #appleofmyeye #mybestieisgettingmarried #matronofhonour #strongwomen #strongmums #thickandthin #sisters #shorties #postnataldepression #engaged #postnatalanxiety #motherhoodunplugged #womenempoweringwomen

01.01.2022 Trying to get back into exercise after a baby is no easy feat. With genuine time constraints or competing priorties - mums can see EVERYTHING that needs to be done - working out is even sweeter once it's done. If you're short on time, here's a few things to prioritise:... 1. Get clear on your priorities 2. Speak with a Women's Health Physiotherapist 3. Focus on resistance training first 4. Join a local mums fitness group 5. Don't be too hard on yourself. You are no doubt doing the best you can. So keep at it! Art by @chloe_trayhurn/ #motherhood #mothersgroup #mumsandbubsfitness #mentalhealth #fitness #personaltraining #strengthtraining #strongwomen #postnatal #postpartumbody #pelvicfloor #pelvicfloorsafe #hornsby #community #connections #nomoreprebabybody #bodybeyondbaby #safereturntoexercise