Loving this book!

I'm reading a really great book right now and even if your not pregnant if you are

a Personal Trainer it would make interesting Reading for you or even as a recommendation for any clients that are pregnant that just want more info than -' don't take your heart rate over 140', 'don't do any impact', 'just swim, walk and do yoga', 'don't start exercising during pregnancy if you weren't' etc etc.


Exercising Through Your Pregnancy - James F.Clapp III. M.D.

I am Pre and Post Natal qualified but I know how much the guidelines have changed since I did my qually and how much they continue to change.

As this is an area I want to move into more professionally and for obvious personal reasons I have been doing lots of research on the WWW but still had some questions, every site I can across (apart from the Medical ones, which still took a stand back stance really!) were just sticking to the old 'yes exercise is good, but keep it to swimming, yoga and walking' 'keep your heart rate here.....' etc etc and yes these are great guidelines for the general population but for those who were regularly active before its not really applicable or what we want to hear.


This is rightly so according to this book.

Chapter 1 starts with - CLARIFYING THE DEBATE OVER EXERCISE AND PREGNANCY, Dr Clapp received a call back in 1970 that was an inquiry about the effects of Mountain Climbing on a woman and her fetus during early pregnancy, the questions were such things as - would the decreased oxygen in the air induce malformations in the fetus? would the intense effort on climbing reduce blood flow to the womb and cause a miscarriage?

He states he had no answers, so went to the library and found nothing there!

Only finding that that pregnancy was a time for moderation, and women should not introduce new activity or attempt anything physically challenging.

This was clearly showing the traditional approach - if the risk is unknown just avoid it.


He was shocked by the lack of information and so in 1976 he embarked on his quest to answer any related questions to exercising in pregnancy and the effects on both t he mother and baby.

Then book then details all studies, tests and experiments with results, looking at benefits of exercising on different body systems, how it benefits mother and baby, exercise effects on placentae growth, labour, breastfeeding etc.

They studied two groups of women, an EXERCISE GROUP and a CONTROL GROUP. To be part of the exercise group the women had to maintain her exercise regimen above 50% of her pre-pregnancy level, secondly her level of exercise had to remain above that required to maintain basic fitness (3 x per week, 20 minutes at a mod to hard level).

Some of the EXERCISE GROUP exercised vigorously to within a week of delivery. The CONTROL GROUP was made up of women that rarely engaged in sustained exercise but occasionally played tennis, went for a walk or did the gardening and so on.

Then he shows in graphs and charts the result of areas studied of these two groups, the results are really interesting (to me anyway!). They cover week of delivery, effects of regular exercise on fetal growth, birth stats of the bubs, placentae growth, maternal weight gain of each group, skinfolds to show fat deposition, effects on labour - including pain relief, intervention, C-sec outcome, length of labour, I could go on and on, but I'm sure you get the idea.

I am very focused on another natural birth, free of drugs and intervention, this time it will be even more so than Maddi was, as I am hoping to be accepted to the Family Birth centre and change from the hospital.

From reading and researching, knowing my body and how I feel, exercising at a mod to hard level from the outset and hopefully until the end will/has given myself and bubs the best opportunity to have the pregnancy, labour and delivery that is best for both of us.

I am actually looking forward to labour!!!!!!! a bit stunned by that myself :)

Over Halfway!!

I'm just over 23 weeks preggers now and the time is flying!!

Feeling great apart from a little lull in energy in the afternoon, but I used to get that anyway!! :)

Baby now weighs a little over 500 grams and measures about 29 centimetres from crown to heel. WOW, nearly as long as a ruler!!

He can hear me so I am singing a sequence of three songs/rhymes daily. I used to sing to the first two kids which used to settle them at sleep time or any time they were upset, also good as Paul and the kids can do that too.

Having a few thoughts about names, a bit stuck, only one has grabbed me and I'm finding I'm a little reserved on using it for a few reasons. I like unusual or not common but not to out there. So got any you like and your done with your kids, throw me a comment and I can run it past the jury! :)

Got some other stuff to update on will try and get back soon, Shar x

Out of the mouths of babes........

Classic..........................

My dad took Maddi and Bryce out for a milkshake after school today, they stop at a junction and Maddi looks at this road sign.................

then asks my dad......... ''Pops, does that mean no boomerangs''

:)

HEADING TOWARDS A CHANGE

Obviously I have lots of change on the horizon, becoming a mum of 3 not 2 is a major change, but alongside that is the change to my career/job/work situation.

My new career is that I will become a FULL TIME MUMMA!!! I have always wanted this to be the case with my first two but due to money, migrating to Australia etc I didn't have that opportunity. NOW I DO and I feel very blessed.

Jan 31st see's me finish up as Group Fitness Manager, I have chosen to take my 12 months unpaid maternity instead of just resign, this gives me scope should there be any unplanned financial change in our situation or maybe just maybe at a year old and Paul and I can work it I may (not likely!) want to return.

So in a little under 16 weeks I will be on my new journey, a couple of weeks at Christmeas thats quiet, a couple of weeks holiday will help this figure reduce a little!! YES I AM COUNTING!

I have changed my blog to show this change, I'm a mum on a mission, a mission of living a fit and healthy lifestyle and being the best I can be for myself and my precious family.

Do you..................

Believe in your heart that something wonderful is about to happen.
Love your life.
Believe in your own powers, and your own potential, and in your own innate goodness.
Wake every morning with the awe of just being alive.
Discover each day the magnificent, awesome beauty in the world.
Explore and embrace life in yourself and in everyone you see each day.
Reach within to find your own specialness.
Amaze yourself and rouse those around you to the potential of each new day.
Don't be afraid to admit that you are less than perfect; this is the essence of your humanity.
Let those who love you help you.
Trust enough to be able to take.
Look with hope to the horizon of today, for today is all we truly have.
Live this day well.
Let a little sun out as well as in.
Create your own rainbows.
Be open to all your possibilities; all possibilities and Miracles.
Always believe in Miracles.

Have a great day xx

The week that was.........

Warning - Proud mum & family post -

What an amazing week for me as a Mum :)
I am sooooooooo looking forward to being a full time / stay at home mum, have always worked the first two and sometimes it all gets to much juggling all the time, I have always craved 'just' being a mum (a very important and under rated job in itself), I can't wait and when you have weeks like I have just had it reminds you how amazing it is to be a mum and just how much more I will be able to give when I don't have to put in energy to anything else apart from my kids and Paul. I am a very lucky lady.

- Tuesday - Bryce goes to District presentation night and gets Runner Up Fairest and Best for the district in footy. He was winning the votes up to the point he had to take some matches off due to injury, 5 in total. One match he was pulled off in the 1st 5 mins due to going up for a mark and hurting it again, then in the last 1/4 his team started to look a little shaky, the scores started to even up, coach turns to Bryce, says 'your going on', on he goes and scores 3 in 10 mins!! He got 3 votes for that match!

- Thursday - Bryce has Footy Club awards night. Gets top goal scorer for his team.

- Friday - Anatomy Scan - this was amazing, we were in there 45 mins and saw every possible bit of baby boy. Yes, got the doodle checked again, defo a BOY. Measuring good for dates, everything where it should be says the sonographer, just have to go to doctors for de-brief, check up and last appointment with her, then in 3 weeks I get handed over to the hospital and my team of midwifes that will see me through to birth.
Although I may have one more change as I am requesting to be transferred to the Birthing Centre to try and get the more natural birth experience. Birth centre is next to hospital and has all the medical options should they be needed for either me or bubs but if not needed it is more the environment I want.
Having done it twice now I have clearer views of what I want and what I DON'T want :)

Friday - Bryce gets notification of representing the school at the interschool athletics in 100m having had 2nd best time at the school athletics carnival.

- Saturday - Maddi has observation day at gymnastics. As Maddi is with the Australian Institute of Sport for Gymnastics and their job is to try and produce national and international gymnasts (Olympics) it is quite a tight run ship and we are not aloud to watch training sessions, the first 10 minutes only. So as you can imagine an observation day is really special. We went to watch on Saturday and were amazed as to the level she is at the progress she has made in a short space of time. It was fantastic, we also got to spend the last 20 minutes in the gym hall and they were showing there favourite thing on the trampoline, maddis new trick is standing and landing a front somersault, which she was very pleased to show us.

- Saturday arvo we all spent some time outdoors in the sunshine with the guinea pigs on the grass.

- Sunday - Went and had family breakfast at Hilary's boat harbour, did weekend things like going to DIY store to get things we have been meaning to get to do small jobs at home.

- Monday - PUBLIC HOLIDAY in WA. Paul got up with Maddi so I could lay in til 7.30am!! Luxury. Went and did my Organics shopping whilst Paul and kids had breakie,brunch and drinks.
Spent the afternoon in the kitchen prepping meals fro the week.
Went for a long walk with Paul and Maddi (on her bike), 65 mins of brisk walking.

So that's my week that was, kids are on holiday for 2 weeks now, got to juggle that for probably what will be the last school holidays working for a while :)
Have great week everyone, Health and fitness focus is to return to this blog shortly :) but at the end of the day the above is what makes me healthy and happy and thats that.
Shar x

Learning, Growing, Remembering the basics and whats important

- Sometimes we get caught up in sweating the 'small stuff', you know shite that in the grand scheme of things does not matter.

- Sometimes we plan, plan and plan, to do this do that, to achieve this to achieve that, all of which is worth crap all if you don't execute a plan, if you don't DO the DO.

- Sometimes we allow un-important people influence our thoughts.

- Sometimes we forget what it is we have achieved and where we came from.

- Sometimes all we truly need is the basics, the important things and just keep life simple.

I personally have been guilty of this quite alot through my life and it is not good for the spirit let alone the mind and body.
Time for this chicky to remember her journey.................


Sweating the Small stuff - in the grand scheme of things money and working yourself into the ground are really not important. I could work all I like, earn lots of money but what use are these to me if I don't have my spirit nourishing family around me, if I don't have health etc etc









Always Planning ahead - I totally agree we need to know the direction we are going and also have a clear picture of what we want to achieve but these are useless if we don't even make it round the first corner because we don't (in the words of nike) 'JUST DO IT'.
We need positive action to get to our destination.









Un-important people influencing your thoughts/behaviour - you can interpret who these people are in many ways, it could be the people you work with, the people that you allow to wind you up when you are driving, gossip etc etc, its an individual thing, but for me far to many times I have let others opinions, attitudes and thoughts influence me in a negative way.
Its only now I am getting older and I'm really 'coming home' in regards to how I want to walk my path that I am starting to work through not allowing this to affect me on a daily basis.

Remembering what we have achieved and where we came from -
this is far to deep for me to go into here, but I feel we always need to remember our achievements, this could be relating to many aspects, our family, our work our health and fitness.

Some of my achievements -
Contributing to raising my gorgeous precious gifts.

Coming from this................... to this



















Growing and developing with Paul, I cannot put into word what this man means to me, what he gives unconditionally to me and what a beautiful soul he is.










And finally where I came from, my precious mumma (& step dad) has taught me many things, more than I think and lessons that are still becoming clear.

For me, the basics and important things to keep life simple -

And of course not forgetting my baby boy growing strong to come and join our wonderful family!

It is a constant learning curve and battle sometimes to try and remember all this and implement it into my daily life.

- I'm a worrier so I do sweat the small stuff,

- I have a firey side to me and let others wind me up with their influences and judgement,

- I do forget what great achievements I have made as I have tended to over criticize myself and think in a negative way

- I do complicate things sometimes.............

but the above is definitely something I'm working towards because at the end of the day, life's to short to 'sweat the small stuff', to worry, to let other determine who I am and what I do and to forget what I have achieved.

All you can do each day is - Do what you can, with what you have.

Have a great day and when challenged or tested....... remember whats important.

Results are in!!!

We're expecting a BABY BOY!!!! I actually burst in to tears, like sobbing tears, of happiness of course, before the sonographer said what it was as I had figured out what she had found, A DOODLE!!

I had convinced myself that I would have another girl, I think because I would love to have another boy and didn't want to pin my hopes on it. We are all over the moon, Bryce wanted a baby brother having already got a little sis, Maddi thought it was a girl but is thrilled its a boy and says its cool to have two brothers (it actually suits her to stay the only (princess) girl!!), It been so long since Bryce was small (he's nearly 14) so I'm looking forward to having a small boy around again, Paul in his calm way was saying boy all along and just kept smiling at me when I was convincing myself it was a girl.

OMG!! how cool are the 3D scans!! We think we will book in for a full package with them when I'm further along and the baby has more fat on it, still looks a bit skeletal at the mo, but gorgeous all the same.
Got a 10 min DVD of everything we looked at, really fascinating, baby's legs were kicking around and it is soooo cool to see movement in 3D.

Anyways Thanks to all those who voted (27), well done to the 6 that voted Boy!!
Have a great Sunday, I'm off to so spend some time with my BIG baby boy, we're going to watch the FINAL footy game that he would have made has they not got knocked out in the first round. Some of Bryce's friends are playing.
Shar x

Voting over........

So voting over!! A HUGE thank you, I had 27 people vote, how cool!
here's how we stack up -

Boy - 6 (22%)
Girl - 21 (77%)

A very definite % thinking/guessing Girl, Maddi and I - think its a girl, Paul and Bryce think Boy, although Bryce wants a boy not sure if he thinks it a boy!! :)
So in 5 hours I will know and as said before although it doesn't matter as long as all is well for bubs, I am very excited.

I have my usual Bodyattack this morning, still going although getting harder due to the intensity, impact and heat that I produce when doing it, I have rostered myself on for a few more weeks, until 21/22 weeks I think but may ask my cover instructors to step in a week or so earlier.
Then I will just do some jogging instead as I can control the intensity more than when teaching, I have to go for it as that's what the members want and expect.
All our launches are over now and the new chorie is well and truly cemented in the brain which feels good. I even did an extra Bodyattack launch this week, which was fun.

I am looking at my little calender thing on my sidebar and thinking maybe I should try and schedule a day where i do nothing!! Even Bodybalance (if done correctly!) is taxing and they are heading in a difference direction with that programme which is making it harder.

Anyways, will blog the result tomorrow maybe, all being well that the baby plays game, letting the sonographer between the legs to view!!

Have a great Saturday all
Shar xx

This might help?

Thanks to all those who have voted on my (fun) poll. It looks like everyone is feeling, thinking or guessing :) at PINK.

For those that haven't voted yet click above and let me know what you think I'm having, scan on Saturday will reveal all.

Maybe seeing the bump might help, here's the latest picture of the bump, left side is 11 weeks and right side is 16 weeks, didn't think Id grown much but there is a slight difference.

Thanks again for voting interesting to see what everyone thinks, both Paul and I have voted too! :)

Have a great Tuesday

Humour me :)

Not that it matters at all what sex the baby is as long as everything is ok, but I am so pumped to find out next Saturday what we are expecting.
I have found with the other two the knowing is a positive thing, I'm not one for surprises or patience :) in a way it has helped the bonding process start very early on, it is nice to be able to purchase a few specific items, for this one both the kids are fully excited to find out whether it a brother or sister.
So for a bit of fun I would love for you to take the poll above over the next week and we will see if blogger prediction is right! :)
Thanks for playing............whats it gonna be...........PINK OR BLUE??????

Have you had a moan today?

I hate to admit it but I moaned I was tired earlier.

Take 9 mins to watch this, then re-assess what you you had a moan about today, or next time you go to, remember............Things could be worse.

Inspirational......................
http://www.youtube.com/watch?v=ooQKUYQ_WgQ&feature=channel_page

August Challenge, September Goal and Christmas :)

So August is nearly over and I am pleased with how my new monthly challenge went.

I love to get outside and jog/run but due to being pregnant I have had to pull back on that and decided that I would still take advantage of being here in Australia and enjoy the beautiful outdoors but Powerwalk instead (I have put a few bouts of jogging in when I feel good!).

So I started this half way through August and decided on a goal of 45km in the half month, I'm pleased to say I walked the last 8km today which saw me hit my goal KM's.

Here's how my KM's /Days looked -

So bearing in mind

1) I am nearing 16 weeks preggers, will be nearly 21 by the time September is complete,

2) I am still teaching 9 Group Fitness class a week,

3) I did get a little behind in the half month goal

so, I am not going to just double the half month to get my month goal, plus September has a day less.

I am setting my goal for the whole month of September at 80km.

Other stuff - It was my birthday on Wednesday and I was totally spoilt!! I had the best day ever thanks to Paul and my two bestest things.

Les Mills - I have just had it confirmed I will present for Les Mills at the next Quarterly workshop!! I will present Bodyvive, on my own! at 26 weeks preggers. I am actually looking forward to it already, I aim to be in the best pregnant shape I can be, I don't need a reason or motivation but its good for me to have an extra push to stay focused and on track with exercise and food.

September already!! Have a great one, time flies........Christmas is only 116 days away!

What type of bottle are you drinking from?

As a family we drink from ECO-TANKA's, Paul and I , as part of our business we are stockists of Eco-Tanka's.

With the amount of water figure girls drink or even just people that exercise regularly which we all pretty much do, I wanted to let all you bloggers know this so if you haven't already converted away from plastic, if and when you do, you can just shoot me an e mail and before you know it you can be ECO-TANKA'd up.
Here's some reasons why you should drink from Stainless Steel and not be drinking from plastic -
Frequently Asked Questions
Why Stainless Steel?

Stainless steel is one of the most hygienic materials available. Its unique surface has no
pores or cracks to harbour dirt, grime or bacteria. This is why it is so commonly used in
cookware, food preparation and commercial kitchens.

It is corrosion resistant, non-leaching and safe!

You can switch between water, juice or milk drinks and there will be no taste or smell of any
of them after the bottle has been washed!

With proper care, stainless steel has a useful life expectancy of over 100 years and it is 100%
recyclable! This makes ECOtanka both long lasting and environmentally friendly.

What grade stainless steel are the bottles made from?
The ECOtanka stainless steel bottles are made from 304 grade stainless steel (also referred to as
18/8).
This is a high grade stainless steel used extensively for equipment in both domestic and
commercial kitchens. It is the grade most commonly used in the food industry due to its superior
corrosion resistance and ease of cleaning.

Why not Aluminum?
It has been found that foods cooked in aluminum can react with the metal to form aluminum salts.
There is a high likelihood that prolonged exposure to these can lead to toxic effects, which means
that drink bottles made from aluminum need to be lined with something to make them safe for us
to use. The most common substance used for lining these bottles is an epoxy resin, which in itself
may contain harmful chemicals. It may also retain odours.

Why not Polycarbonate? (Form of plastic).
The basic unit that makes up polycarbonate is Bisphenol A, originally synthesized in the 1930's
as an oestrogen for pharmacological use. The fragility of the structure of these bonded units
results in significant leaching of Bisphenol A into a variety of substances. Bisphenol A has been
shown to be an endocrine disruptor and to simulate the action of oestrogenic compounds. There
is also evidence that Bisphenol A enhances growth of human breast cancer cells. Bisphenol
leaching is considerably greater in polycarbonate that is scratched, cloudy, or exhibits wear of
any sort. Heating also accelerates the leaching process.

Will ECOtanka Stainless Steel Bottles keep drinks cold?
ECOtanka stainless steel bottles are not insulated, so they will not keep drinks cold. If you wish to
keep your drinks cold, fit an insulating jacket/holder to your bottle. These are available from a
number of outlets.

Where are ECOtanka Stainless Steel Bottles manufactured?
ECOtanka Stainless Steel Bottles are machine manufactured in China to a very high standard,
complying with all general manufacturing regulations

Here's a picture of the Eco-Tanka with the custom coolers on.

Paul and the kids have them on all the time, I will put mine on coming into summer.

The openings are big enough to be able to fit Ice cubes in, that and a Kooler and they stay soooooo cold.

Here's our price list -

ECOTANKA - Description - Price
teeny TANKA - 350ml with sports (pop-up) cap - $21
mini TANKA - 600ml with sports (pop-up) cap - $23
sports TANKA - 800ml with sports (pop-up) cap - $25
supa TANKA - 1.2L with sports (pop-up) cap - $30

Additional Caps - Stainless Steel Loop Cap - $5.50

teeny TANKA - KOOLER - $8
mini TANKA - KOOLER - $9
sports TANKA - KOOLER - $10
supa TANKA - KOOLER - $11

SUPA Tanka 1.2l

I had to put this picture in, how cute are the TEENY Tankas!!! (350ml)

If you are interested in getting your family and friends drinking from Eco-Tanka's and want more info or postage costs please feel free to e mail me on my business e mail, shar@pureenergyfitness.com.au
Have a great Friday all,
Shar x

What has pregnanacy done?

For me it has changed my way of thinking. It is a whole new experience, a whole new stage in your life, EVEN IF YOU HAVE DONE IT BEFORE and what it has done for me is sent me back into the mindset of assessing what is important.

Whats important -
Simply put .... Paul, the kids and my Family, a few good friends I have and Myself.
If I didn't have the above I don't feel I could function or even live.
When I look at everything else I have or have wanted......... I don't need it, I could manage without it.
So why is it I have spent soooooo much time wanting, wondering, worrying about everything else that sometimes I lose sight of whats important.

More now than ever before I feel at the right time to embrace this and work at trying to change it, it will be hard, I have gotten into the habit of worrying, wanting and wondering about basically put, SHIT.
Paul has been educating himself not only professionally but personally and been focusing on being in the now as that is the only moment we really have, RIGHT NOW.
I'm trying to do that and it does help, I'm a planner and like things to run just right but the moment something 'ruins' the plan, I throw in the towel.

So recently rather than sitting down and planning the next 22 weeks (not quite that excessive but close enough!) exercise, classes, work, family stuff, I sitting the night before and looking at what I can realistically do tomorrow? Planning but on a smaller scale.

What tasks/work do I need to complete today?
What classes do I have to teach?
What other exercise can I do physically and with what time I have ?
What are my nutritional goals?
What do I need to do for my family?

Because you know what, what I have learnt is that unless you can actually see your plan through, unless you actually put your plan into action, unless you can actually complete the smaller daily tasks you set yourself, day in and day out consistently......... YOU WILL NOT BE ANY CLOSER TO YOUR 'PLANNED' DESTINATION, you will feel that you are constantly trying, constantly fighting to get there.
Working one day at a time ensures you do the best you can each day, then the days clock up, become a week, that becomes two and so on, that becomes your routine to wake up and do the best you can with what you have to do each day.

Have a goal, have a destination, know where you are going but remember what you are doing NOW, today, is important to making there. Don't feel a success when you achieve the one big goal you have set, be successful EVERY DAY.

Have a great day doing what you need to do today to feel great tonight!!
Shar x