With four kids under six years I often felt like I didn’t have the energy or inclination to lift a finger, let alone exercise. My second child survived on minimal sleep so I was forced to do the same. Although I was diagnosed with post-natal depression, I knew that what I was really suffering from was post-natal exhaustion. I was not keen on taking ‘tablets’ so threw myself into a fitness regime. Being physically fit could also help my mental health. Over the years these simple exercises have developed into sustainable, achievable and affordable exercise routines that I continue to practice daily. In addition, these workouts leave a light footprint on our planet… Walk (It) Out Babies love the distraction and attention of new faces. Whenever my partner returned from work or, when a grandparent or neighbour popped in, the kids would squeal with delight. I would seize these ‘moments’ – when visitors entered, I’d exit (after they agreed to babysit of course!) I would complete a brisk walk around the block before the kids even realised I had ‘escaped’. These 10-15 minute ‘recharge routines’ gave me a few moments to breathe, gain strength and provide some clarity. Sunshine on my face usually helped to lift the fog. These few minutes a day can easily be used to regain fitness. Explore opportunities to increase training intensity and set yourself little challenges – for example, jogging to one light pole… walking to the next, jogging between two light poles, walking between two light poles. Kitchen Fitness How many hours do you spend daily preparing meals in the kitchen? How many cups of tea or coffee do you have a day? If you add it all up, your time spent waiting for the kettle to boil could end up being a whole workout. Try doing a set of squats or lunges, practice push ups on the kitchen bench or use the time for a 3 minute pelvic floor routine. Playground Fitness Playgrounds are the best gymnasiums on the planet. They can be found everywhere, are open 24 hours and membership is free. Basic functional exercises are the best… step ups, push ups, pull ups and of course, monkey bars! Dress for action. Instead of sitting on a park bench watching your kids and snacking on treats, play chasey with them up and down the slides. Keep up with your kids and be a great role model. Cleaning Fitness Cleaning is one of those everyday chores that can be turned into a fun, challenging exercise routine by using this easy visualisation technique. Imagine that someone you want to impress is arriving at your home in 45 minutes. Write out your ‘to do’...

As a society we have never had so much information at our fingertips about nutrition and fitness. Television programs, radio segments, newspaper and magazine articles, books, social media…no matter where you look it’s there. And yet, with all the available information, there has never been so much confusion about fitness & food. So many people are tired. Others are struggling with a bad case of the Winter sads (seasonal affective disorder). It is distressing that so many men and women are struggling with their weight. Exercising is seen by many as a chore not a priority and that it often takes a special event to find the motivation to lose those extra kilograms. I think life is a special event and with a few basic, free and ‘sustainable’ tips we can get that ball rolling. Spring has arrived, so it’s the perfect time to dedicate time to looking after YOU! 1. Health Check Before embarking on any fitness program it is advisable to have a have a complete health overhaul. When was the last time you had your blood pressure, iron, thyroid & cholesterol (etc) levels tested? Celebrating ‘milestone’ birthdays often means that additional tests are available and can be bulk billed through Medicare. Don’t procrastinate, make an appointment (now) with your local GP! Get moving! 2. Water The difference between a grape and a sultana is water. It might be cold but your organs still need to be hydrated. Grab a stainless steel (reusable/bpa free bottle) and fill it with tap water. 3. Food Storage Does your fridge & pantry need detoxing? Discard or compost produce that is past its best before date. If you eat processed food that has been made by people in white coats you’ll end up visiting doctors in white coats. Learn how to read food labels and perhaps grow your own produce (herbs are a great start). Seek out local food collectives or attended Farmers’ Markets. Re-stock your fridge & pantry with basic, real food (stuff that doesn’t come with excess numbers or packaging!). 4. Dress Sense Invest for your body. Purchasing correctly fitted workout gear is essential. Shoes and bras are expensive but so are physio appointments. If you wear loose fitted garments you will feel fat & frumpy. I always make the suggestion to clients to wear gear that hugs. Your curves have taken years to earn…show them off and be proud of who you are. Love your body. 5. Sustainable Fitness There is nothing more deflating than unachievable training programs. You have heard the expression ‘quality not quantity’. If you are new to exercise it’s far better (physically and emotionally) to complete 10 minutes of focused exercise per day than doing...

You are reading this article from some sort of screen so letʼs start this workout by doing a quick posture check. If you are at a desk, are you sitting up tall? Is your monitor, keyboard and seat at the right height? Are you hunched over, straining all the muscles in your neck if you are reading this from a tablet or phone? Now that we have got that sorted, let’s begin… The following tips are for men and women, whether you are an office worker or stay-at-home parent. This might not be your typical routine but you can see how easy it is to incorporate ʻmovement minutesʼ into your busy day. Wake up stretch – 30 seconds x 7 days = 3.5 minutes Boil the kettle bench push ups – 3 minutes x 7 days = 15 minutes Pre-breakfast skipping (no rope needed) – 1-2 minutes x 7 days = 7-14 minutes  Brushing Teeth quad wall holds – 4 minutes morning & night x 7 days = 28 minutes Bus/Tram/Train pace while you are waiting for transport – 4 minutes x 5 days = 20 minutes Always use stairs not lifts and walk up escalators – 1-2 minutes x 5 days = 5-10 minutes Lunchtime window shopping without cash/credit card – 15 minutes x 5 days = 75 minutes Office Chair posture checks. Tie a piece of wool or hat elastic around your waist…so it tightens when you slouch. This will serves as a gentle reminder to sit correctly – belly button drawn into your spine. Youʼll be amazed at the results and, it will help lose centimetres from your waistline – hours School pick up step ups. Use gutters for some toe-tapping moves – 2 minutes x 5 days = 10 minutes Traffic light pelvic floor exercises every time you stop at a red light. Boys, I know this is an embarrassing subject but last time I researched there were also incontinence pads for men so, this includes you! The sensation we are looking for is similar to walking into cold water (I am lead to believe!) – hours Supermarket Trolley resistance training. When you first arrive at the supermarket load your trolley with a couple of boxes of bottled water (return to the shelves before paying at the checkout). Push that heavy trolley around the aisles (btw…have you noticed that all the ʻhealthierʼ food in supermarkets is around the edges so perhaps you should be avoiding the aisles?) – 15 minutes x 2 days = 30 minutes After School Action. Practice what you preach and get moving like the kids. If they are at netball training, walk around the court. If itʼs a footy match, even better: ovals are...

Thereʼs a Chinese proverb: If you want happiness for an hour, take a nap. If you want happiness for a day, go fishing. If you want happiness for a year, get married and, if you want happiness for a lifetime, take up gardening! For a lifetime of garden happiness you need to look after yourself as you would a treasured plant with regular watering, shade protection (hat, sunglasses, sunscreen & gloves), compost (nutritious food & snacks). Keeping fit for all four seasons also means itʼs essential to follow a regular fitness program. Gardening tasks vary and involve a range of muscle groups so gentle stretching before and after each session is imperative. Find a patch of grass in the sunshine and, if you have a yoga mat, use it. Sturdy outdoor furniture easily converts into an outdoor gymnasium. Chairs can be used for step-ups, bench seats for tricep dips, a table for push-ups. If you are needing ideas or inspiration itʼs worth employing a personal trainer who specialises in outdoor fitness & body weight training for advice. They will write a specific training program catering to your needs and ensure your equipment and technique is correct…by the way, I’m available!. Avoid repetitive strain injuries by alternating jobs every 20-30 minutes. For example follow weeding with pruning, raking with pushing wheelbarrows. If you are shovelling soil, alternate both sides of your body equally – be sure to change the ‘digging’ foot regularly. Protect your knees when kneeling by using a foam pad or an old cushion. When lifting (whether it’s a small pot or a heavy bag of manure) protect your lower back and always be mindful of your movements: keep objects as close to your waist as possible bend from the hips and knees (not the waist), maintain the natural curve of the lower back (neutral spine) tighten abdominal muscles – draw your belly button in towards your spine – exhale on exertion placing feet wider apart will improve stability Get rid of that leaf blower (use a rake or broom) and sell the ride on mower. Power to manual labour – guzzle up those calories! After a day in the garden be sure to sit back (grab a glass of h2o) and enjoy the fruits of your...

If you are like most people, finding the motivation to stay active over the cooler months can be challenging. Letʼs face it, who wants to go for a walk or run when itʼs dark or pelting down with rain? A simple bike ride can become a dangerous activity if you are cycling on slippery autumn leaves. Itʼs easy to make excuses and stay snuggled up in bed, but now isnʼt the time for your fitness goals to hibernate. It’s time to get creative and reassess your workouts and goals so they are seasonally appropriate. Staying active will help chase away those winter blues. Here are a few ideas to keep you on track: 1. Adopt The Attitude Of Gratitude Change your mind, change your attitude to gratitude. Winter is a important season for all living things. Farmers welcome the relief of rain. Deciduous trees are bare up top but below ground they are working frantically in preparation for spring growth. Embrace the change of seasons….summer bodies are made in winter! 2. Safety In Numbers You only need to read the headlines to know that itʼs a crazy world out there. With diminishing daylight hours now is the time to find a training partner. This is for your own safety and it makes you accountable. If you have arranged to meet someone at a specific time you are less inclined to cancel. Should you be short of training partners why not create a poster and display it at a local cafe or milk bar? Get friendly with your neighbour. Start a walking or running group…you may be surprised how many people turn up. Group exercise is a great way to cultivate new friendships within your local community I encourage you to get outdoors, inhale the fresh air and grab some Vitamin D! If you train outdoors dress appropriately and be prepared for inclement weather. Most people hide the very second grey clouds appear however, some of my most memorable and funniest experiences have involved training in the rain. To this very day I have yet to meet anyone that rusts and gosh it makes that hot shower afterwards feel amazing! Be sensible and take care. 3. Do Something Different Have you ever tried indoor rock climbing, a zumba class, pole dancing, circus training, aqua aerobics, nordic walking, martial arts or perhaps yoga? Why not register for an event? What is stopping you? Fitness should be fun! Find a teacher and an activity that inspires and makes you leap out of bed on cold mornings. Employ a qualified personal trainer and have a program written to your specific needs. Commit and pay for sessions in advance…who has money to burn? 4....

I just came third in a Thermomix “Dip Cook Off” Competition! It’s not every day you win a prize so I am a little bit chuffed. It involved cooking which gives me more reason to smile! To be honest, when I received the email from Thermomix last week abut the “Dip Cook Off Challenge” it was met with an eye roll. I immediately thought “here’s another thing on my list, how am I going to find the time”. I was chief taxi driver for the weekend as my husband was planning to be in Darwin…pt clients, a Thermomix demo, netball, football x 4 matches, tap dancing, a tap exam, dinner with friends, shopping and food preparation and, my 3 boys were in the middle of exams. Help! As it turned out there was a volcano in Indonesia so flights to Darwin were cancelled…with a little time to invest in some creative thought I pondered the “Dip Challenge”. I knew that the recipe would need to address my core philosophies, organic, simple, using readily available produce (home grown where possible), zero waste and maximum taste. The competition was always going to be tough so the recipe had to be original. Goodbye hummus! Each consultant had to bring a serving of their favourite dip (made in the Thermomix) to the Branch Meeting. The dip could come from a recipe book or, it could be a conversion. In my case, I MADE IT UP! Twenty-five consultants (harsh critics) had to taste test and rate all of the dips and only the Top 3 dips won a prize! I was still short on time so this is my made up recipe, it was pretty much invented as I progressed. If I had my chance again I’d add chilli to spice it up a bit…the red would also look fabulous against the orange & green. Roast carrot, almond & garlic pesto 7-8 medium sized whole organic carrots (washed only) 2 handfuls of organic almonds 5 organic macadamias Home grown garlic Olive Oil Drizzle of honey Roast above ingredients at 180 degrees for 45 minutes or until tender. Place above (cooled) ingredients into the Thermomix and combine with: One cup (approx) freshly picked home grown basil One cup (approx) freshly picked home grown parsley One cup of grated parmesan cheese Dash of olive oil Pulverise on speed 5 for 30-45 seconds or until desired consistency is reached…I like pesto crunchy. All my goals were achieved. Recipe was delicious and my kids were not happy with their tiny samples. I’ll be making another...