Go with the flow

The Scientific Bit

In the first part of the menstrual cycle, the follicular stage, training should be focused on high intensity and heavy lifting. In this phase oestrogen is the dominant hormone meaning a higher pain threshold and increased insulin sensitivity leading to better muscle building capacity and reduced fat storage ability (2).

In the second phase, the luteal stage, progesterone takes over the role of dominant hormone, thereby reversing everything mentioned above. Strength training is still beneficial but you may find that you aren’t able to perform or lift what you usually do or can during the follicular stage. Focus on relaxing and restorative exercises including foam rolling and stretching during this part of the menstrual cycle. Also shift the focus from short intense sessions to longer, endurance based, fat burning sessions (2).

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Image from Clue Blog (1)

If you are using a form of hormone contraceptive, your cycle will look different to this and therefore you might not experience the same effects on your training and body as mentioned above (1).

The Reality Bit

Basically every woman is different and you are all training for different reasons, at different intensity levels, all while dealing with varying levels of stress. Plus every one of you will experience your own personal menstrual cycle and individual symptoms, as Heather Watson knows all too well, putting her poor performance on the tennis court down to “girl problems”(3).

It’s important to know your own body. Use the above section as a guideline but listen to your body and trust your instincts. If you feel like lifting some heavy weights, brilliant, but if you feel more like a chilled out yoga based stretching session at home in your comfy pants, do it! Don’t get too bogged down with what part of your cycle you are in and don’t beat yourself up.

I use a really good period tracking app called Clue. It lets me add in additional information so I can keep a log of what my body is doing, how I feel and what training I’ve done. Start using it and see if you can see a pattern developing.

This also seems like an appropriate place to mention about reusable sanitary protection products. They are great so i’m on a mission to make sure everyone knows about them! There are loads to pick from, from cloth pads and panty liners to menstrual cups. I use a Mooncup but there is lots of different versions available now. Not only are they a healthier option for you and your vajaja, you also save money and the planet – boom! I have exercised and ran with my Mooncup in and never had any bad experiences. It can take a bit of getting used to at first so I would recommend using a pad as well the first few times you try it.

The Take Home Bit

Just keep moving and exercising whatever stage or time of the month you are in. Find something that you enjoy doing and just keep doing it. Listen to your body, love it lots and go with the flow!

References

(1) http://blog.helloclue.com/post/155486134861/cycle-science-hormonal-contraception-and-your

(2) https://bengreenfieldfitness.com/2015/03/planning-your-exercise-around-your-menstruation-cycle/

(3) http://www.theglobeandmail.com/life/health-and-fitness/fitness/how-the-menstrual-cycle-influences-athletic-performance/article22989539/

How To Be Healthy In Sheffield

Whether you already live in Sheffield or you are just visiting, there are lots of ways to stay fit, healthy and active in Sheffield. In no particular order, these are my top ten websites to check out to help you stay fit and strong in Sheffield!

1 Nourish – This place is the go to place for lush healthy food in the city centre. All of their meals are made fresh daily and they can even deliver it to you!

http://www.nourishrestaurants.co.uk/

2 The Outdoor City – Sheffield is The Outdoor City, with lots of opportunities for you to spend time in the great outdoors and learn new skills such as climbing or mountain biking. Search for the #theoutdoorcity on social media.

http://theoutdoorcity.co.uk

3 Park Run – Sheffield parks are wicked. Not only because they are cool places to hang out but also because we have 4 different Park Runs to choose from. These free timed 5km runs start in the parks at 9am every Saturday.

Concord Park
Endcliffe Park
Graves Park
Hillsborough Park

http://www.parkrun.org.uk

4 Hallam Barbell – If you want to get strong but not sure where to start, Dave and his team at Hallam Barbell run regular courses and workshops, including ladies only. Like them on Facebook to keep up to date with upcoming sessions.

http://https//www.facebook.com/HallamBarbell

5 South Yorkshire Sport – If you want to get involved with sport in South Yorkshire, then the SYsport website has all the info. There are volunteering opportunities listed on the website as well as an activity finder and a jobs section.

http://www.sysport.co.uk

6 Pedal Ready – Sheffield is a busy and hilly city , especially if you are on your bike. If you need a bit more confidence have a free 1:1 session with a pedal ready instructor. You tell them where you want to go to and from and they will plan the safest route and then ride with you to help boost your confidence.

http://www.pedalready.co.uk

7 Beanies Health Food Store – Selling wholefood and organic produce in walkey as well as gluten free foods.

http://beanieswholefoods.co.uk

8 Breeze ladies only bike rides – Ladies only group bike rides. If you want to find new routes in and around Sheffield get booked onto a Breeze ride. I’ve heard they have regular cake stops on the way too!

https://m.facebook.com/BreezeNetworkSouthYorkshire/

9 Decathlon – I love this place! They sell everything you need to be active plus they have decent coffee in the foyer!

http://www.decathlon.co.uk/en/store?store_id=PS_UK_340

10 The Climbing Works – A really friendly, chilled out climbing and bouldering wall. They run courses too if you are looking to learn or just to practise your technique before heading into the Peaks!

https://www.climbingworks.com

Let me know how you get on in my ladies only lifestyle support group on Facebook. Click here to join. PS the group is for ladies anywhere not just Sheffield!!

What Is Your Biggest Fitness Challenge?

So last week in my wonderful Facebook group I asked my ladies a question.

What is your biggest fitness struggle at the moment?

And the biggest response was the option, the motivation to keep going. Which got me thinking. Why do we feel the need to brand ourselves An Exerciser?

If you are genuinely struggling with motivation to work out I want you to re frame your thoughts about exercise.

  • You do not have to go to a gym
  • You do not have to rack up miles of running
  • You do not have to stick to the same schedule every week

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Being physically active should not be something you dread, it should be part of your lifestyle. You do not have to attend structured exercise sessions to be fit and healthy. Even 20 squats in the living room makes a difference. Forget exercise and focus on being more active everyday. Live a life full of movement and adventure with sitting less around.

Running is great, but you don’t have to do it if you don’t like it! You don’t have to do any form of exercise or activity if you don’t enjoy it! Walking is so beneficial to your health, both physically and mentally. Having a walking buddy will make a massive difference to your motivation and energy levels too. Share this post now and write what days/times/ distances you want to do each week and find a local friend to go walking with you.

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Sticking to the same fitness classes each week is a good way to build up your confidence as a beginner, however once you start to get stronger your body will respond better and continue to make changes if you mix up the sessions. Keep the brain engaged and don’t let any session switch you into autopilot mode.

It is true that your body reduces its fitness and strength at a quicker rate than it takes to build it up. This should not put you off resting and recovering. Your body needs rest and time to recover. If you have a few weeks of reduced activity THAT IS FINE! Just listen to your body and when you feel like being more active go for it. Don’t feel guilty for having some time off.

Walking, climbing, playing, swimming, dancing are all things that benefit your health and can be done anywhere. If you enjoy it, do it!

So if you ever find yourself thinking “I cant be arsed” ask yourself what needs to change. And then do 20 squats!

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Postnatal Depression and Exercise

This week, 6th – 10th June, is infant mental health week, raising awareness of the importance of the first 1001 days of a babies life.

But it’s not just the first 1001 days of a babies life, it’s 1001 days of a mums life, of your life.

    • 1001 days of change
    • 1001 days of learning
    • 1001 days of tiredness
    • 1001 days of adjustment

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For some mums these 1001 days can be dark, scary times. It is difficult to admit that you are struggling to bond with your baby or finding it hard to cope, maybe feelings of being inadequate and overwhelmed and maybe even having thoughts of harming yourself or baby. For some mums the first 1001 days is clouded by Postnatal Depression. PND can also affect dads and the information below is just as relevant. 

Getting through the day with Postnatal Depression is an hour-by-hour task and exercise is often the last thing you feel capable of.

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But exercise can play an important role in the recovery of a parent with PND. Any type of exercise or movement is beneficial as long as its enjoyable. If putting your favourite song on repeat and dancing in the living room feels good, do it every day! Focus on doing what makes you feel good rather than how your body looks.

Exercise and physical activity helps to produce feel good hormones called endorphins. Exercise can also play a big part in your self care or “me” time, giving you time out from the daily routine.

Walking is a great place to start as the fresh air will help boost mood enhancing hormones. Baby can come with you in a sling (which also helps to support bonding and closeness for both parent and baby).

Exercise classes like my Sling Fit and Fit Mums sessions are also a great place to meet new friends and build your confidence and self esteem. The sessions are relaxed, informal and social and you can bring baby along with you.

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Enquire at your local leisure centre if they have an exercise referral scheme. This will give you access to trained fitness professionals who can help to build you a programme in the gym and support you on your recovery.

If you think you may be suffering from PND please read more information on the NHS website or the Tommy’s baby charity website.

I want you speak to your health visitor or GP if you think you have PND.

I want you to speak to me if you think you have PND.

I want you to speak to someone if you have PND.

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It’s ok to not be ok. Postnatal Depression is an illness. It says nothing about you or your abilities as a mother. You don’t have to go through it on your own. Please speak to someone.

Kind thanks to Forging Families for the use of their images and infographics.

Crobar Protein Bar Review

I am always on the look out for snacks that I can throw in my bag and have between sessions or hiding in the kitchen so I don’t have to share them with the kids. This can be tricky sometimes (finding tasty snacks, not hiding in the kitchen, I have that down!) being gluten and dairy intolerant. I do have a fairly laid back approach to my diet and I do eat small amounts of gluten and dairy but I just have to be careful how much.

So imagine my intrigue when I came across a snack bar that was

a) suitable to be thrown in to my bag and last the day without turning into a crumbly mess
b) gluten and dairy free
c) made with CRICKET FLOUR!!!

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Before I go any further i just wanted to say that The Crobar is less I’m a celebrity get me out of here and more hell yeah I want more of this! It really was delicious and because the bars are packed with protein it kept me feeling full for a surprisingly long time (for such a small bar). This high quality protein makes it an ideal post exercise snack to help feed and repair the muscles, bonus!

Full list of free from: Dairy, Gluten, Wheat, Egg, Soy, Corn, Yeast with only naturally occurring sugars

Full list of ingredients: Peanuts (37.7%), Sultanas (31.4%), Dates (12.6%), Sunflower Seeds (10.5%), Cricket Flour (6%)

So cricket flour! This information is from the Crobar website. You can read more here.

Cricket Flour contains

High quality protein
Animal sourced dietary protein is superior to that derived from plants. Unlike plants, animal protein contains all 9 essential amino acids

Iron
Crickets contain more than twice as much iron as spinach

Vitamin B12
10 g crickets contain your daily dose of Vitamin B12

Fat
Crickets contain half the amount of fat than beef

Omega 3 & 6 ratio
Crickets have an omega 3 & 6 ratio of 1:2.2, which is better than that of hemp, soy and whey

And it tastes delicious!!! The bars are very similar to Nakd bars and I will definitely buy them again. You can buy them direct from the manufacturer here

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Aimee x

Running To Work

I am a runner. I am also a mother. Therefore I can’t just casually announce that I am off for a leisurely trot around the park whenever the urge strikes. My exercise time is scheduled, bartered, planned and precious!

This post is to get you thinking about whether you could fit active travel into your schedule and some tips on how to do it.

I have to be clever about fitting my runs in. I don’t want to run at the expense of family time and I certainly don’t want to be waking up at 4am to fit my runs in. So I run to and from work. I walk the kids to school/nursery, leave them there and then continue my commute to work with a run. I then run home again once I’ve finished work.

What if I don’t have a shower at my work place?
I am lucky, I work in a sports centre. I have changing rooms and showers once I arrive at work. If you don’t have a shower at your place of work (or final destination) there are other options.

🔸Wet Wipe Wash
🔸There are some waterless shower gels coming onto the market that are aimed at active commuters (and festival goers!)
🔸Seal a wet flannel in a plastic zip lock bag
🔸A shit load of Impulse!!!

How do I carry my stuff?
When I first started running to work I bought a cheap running bag from Sports Direct. Once I had built up my confidence and I knew this run commute was something that I would be committing to doing weekly (if not more) I invested in a more expensive running bag from OMM. I luff it! 💗

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I have a toiletry bag that I leave at work with shampoo, shower gel, deodorant in so I don’t need to cart all this around with me. I also leave a spare pair of trainers at work so I don’t have to wear a pair of wet muddy trainers all day.

This is normally what I end up carrying in my bag to work. I’ll have space for some dinner too. The microfibre towel I got from Decathalon and its great, folds up really small and dries quick. Flashing lights and reflectors are always in my bag so I know I have them when needed. Be safe, be seen kids!

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If you are thinking about giving it a go plot a route to work using Google maps. It doesn’t have to be all the way. Get off the bus/train a few stops earlier and run the rest of the way in.

Also have a test run. Try the route on a weekend or day off when you don’t have any time pressures. See how long it takes you so you can be confident of the time you need to set off and run in without being late.

I highly recommend that you try running to work. There is no better feeling than being sat at a desk all day with those endorphins pumping and warm loving waves of smugness washing over you! Save all those bus fares and treat yourself to a new running bag or pair of trainers for your efforts!

Have I convinced you? Its really not as scary as you think. Let me know how you get on and send me some pictures! If you get stuck I’m always happy to help. Comment below or find me on Facebook!

Winter Fitness Training Tips

Winter Fitness Training Tips

Dark evenings, gusty gales and freezing temperatures are hardly alluring conditions for continuing your outdoor training sessions or active commutes this winter. However with a few additions to your kit, and maybe a shift in your mind set, you can still enjoy exercising outdoors.

Of course there is a simple solution when it comes to winter training which is staying inside on a treadmill, however I personally find this type of training boring and uninspiring. Continuing to train outdoors during the colder months doesn’t have to be horrible (well it might be horrible but think of the feeling you will get when you have done!). These are my top tips to help you to continue to enjoy the great outdoors in winter.

Be Safe, Be Seen

It still surprises me how many other runners and cyclists I pass on an evening that are dressed head to toe in black! Its so important to make yourself visible during these darker evening and early morning training sessions or commutes. You can buy any type of fitness clothing with reflective parts on it but you should also consider wearing a reflective bib or sash. These are inexpensive and helps you to be seen by other cyclists, motorists and pedestrians. Ideally invest in a band or flashing light that can be worn on your arm or ankle as this moving parts are easier to spot. Fluorescent pink or orange is better than yellow or green when it comes to hi visibility clothing.

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Even during the day in winter it can get pretty grey and murky. Wearing brightly coloured or fluorescent clothing increases the chances of other road users seeing you, keeping you safe.

Head torches are an essential piece of kit if you will be running through poorly lit paths and tracks. If you are cycling you should as a minimum have a front white light and a red back light. Consider taking spare batteries in your bag incase you need to replace them on your travels.

Layer up

You dont have to add loads of extra layers when the weather gets cooler. Even just adding an extra base layer to your fitness kit can make all the difference. Try to start out warm by wearing the base layer for a while before you start training, wearing it overnight if you are getting up early to train. Make sure the layers you wear are all breathable and wicking so the sweat can escape but the heat does not.

Also invest in a hat and gloves that you save specifically for training outside. They will help keep your extremities warm once you get going and the blood is shunted to your working muscles. Having a separate set will mean you aren’t worried about them getting sweaty and muddy!

Stay hydrated

Remember to keep drinking plenty of water when exercising. Some people have a tendency to drink less when exercising outdoors in the cold and especially the rain. Even though you might feel cold and not be visibly sweating its still as important to keep drinking and stay hydrated.

Rain Rain Go Away

Dont let the rain stop you from getting out and doing your session. You can now get trainers that have gortex to make them waterproof and you can even buy waterproof socks!

Wearing a waterproof jacket can be risky as what you gain in being waterproofed you lose in breathability increasing the chances of you overheating. Consider a lightweight waterproof jacket in only the longest of outdoor training sessions in the rain and remember skin is waterproof and you are unlikely to melt!

Dry out wet trainers by unlacing them and stuffing with dry newspaper. Keep replacing the newspaper to help dry the shoes out while retaining the shape and stability of the shoe.

Stay Connected

Regardless of the time of your session or the weather conditions you should always let someone know your route before setting out. There are a few apps on the market that can track you as you go or alert a chosen emergency contact if you are stationary for a predetermined length of time.

Winter might be the time to think about joining a local running group. Not only is there safety in numbers but running as part of a group will push you more physically and increase your motivation. The groups often provide additional technique training sessions and advice that can be beneficial to your fitness and strength.

If you must train on your own or you want to continue with an active commute to and from work, ensure you take a fully charged mobile phone with you at all times. Try and plan routes that are busy and well lit.

I recently did a self defence session with Paul Powers to learn some tactics to stay safe and fight off an attacker. I highly recommend attending one. If you aren’t from Sheffield, search for one in your local area. It might save your life one day.

Do I stay or Do I Go?

Winter is often the season when most people are struck down with a cold or flu. If you feel well enough to train and all the symptoms are above the neck, then give it a go but lower the intensity. Its important to listen to your body and adjust the sessions appropriately. The only time when you definitely shouldn’t train is when you have a virus and fever. This can put additional strain on your heart as the virus can spread into the heart muscles. Training while suffering from a chest infection is also discouraged. I think if you are feeling really ill the best thing you can do is stay inside in the warm and rest. The training can wait for another day.

Colder weather can often make asthma a lot worse because of the cold air entering the lungs. You can wear a buff or a scarf over your nose and mouth to help but again listen to your body and assess the weather conditions realistically.

Be realistic

At the end of the day a few missed training sessions won’t make a lot of difference to your fitness, you won’t be breaking any records in the snow and ice! Assess the conditions and either move your session indoors or postpone it for another day.

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If you start to experience any of the following, stop the workout immediately and move inside. These are the warning signs for hypothermia

Drowsiness
Weakness
Loss of coordination
Pale, cold skin
Confusion
Uncontrollable shivering
Slowed breathing or slowed heart rate

Strongman Competing for Women

Some of you will recognise Holly as she works with me in Revitalize Fitness, doing 1:1 sessions and also covering some of my session too. Holly and I often train together too, mainly because I get pushed to my max as she is a great fitness trainer but also because we like a good natter and chatting while we workout is the only option we have these days!

Holly recently took part in a strongman competition with her partner Ian and I asked her to write me a blog post on the event. Mainly to show you an aspect of fitness that you may never hears of before but also to say a massive well done to Holly for having the balls to do something a bit different and out of her comfort zone. Lots of respect for that.

If you are interested in learning more about Strongman or want some 1:1 sessions with Holly please get in touch.

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So I have played around at Strongman events for a few months as I like to train with my other half who is a strongman athlete. I’ve had a go at farmers walk, atlas stones, deadlifts and log but just having fun. My normal gym training is a mix of high intensity interval training and free weights focusing on certain muscle groups or whole body sessions. Then I love to run with my gorgeous dogs out in the Sheffield country side.

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A few months ago I saw an advert for a couples strongman competition and thought it looked interesting. I love a crazy challenges and to test my body physically. So I text the fella and said we should give it a shot and he signed us up before I could even think about it! (he’s been pestering me to do a comp for ages!)

So a month before the comp I thought I’d better get focusing on the specific events that I would be doing in the event so joined Titanium Strength Gym.

Thankfully the massive strongmen were super friendly and really helpful so I soon got to grips with the events. I trained four times a week practicing the specific events for the comp. When I started my fitness was there but not up to the standards that I needed for the comp.  By the end of the month of managed to achieve the weights for most of the events, it definitely wasn’t easy but I felt confident knowing I could do them, woohoo!

So comp day arrived………… Omg I was sooooooooo nervous!!!! To add to the nerves, Ian arranged for my family to suprise me and turned up to watch!!!! Then looking round at all the athletes I was even more nervous!!!!! After many trips to the loo and warm ups we were up!

First event was the farmers walk with 70kg in each hand for me and the yolk for Ian. The crowd were awesome, atmosphere was brill.

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After the first event my nerves calmed but the toilet was still my friend!

2nd event was the axel press 50kg for me and log for Ian.

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Wow this one was hard because the axel was set up very different to what I had trained on. So I had to experiment with the first lift and oh no it wouldn’t move!!!!! So I changed tactics and faced away from the frame and split my stance and somehow pushed it up! Phew!

3rd event was deadlifts, 100kg for me, not my best event but felt OK.

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4th event was farmers hold with 80kg in each hand. I had never lifted this heavy in training so was super psyched to make sure I tried my hardest to pick it up. Omg I lifted it up!! Lots of shouting, screaming and crazy faces later (46secs later) I let it go when my fingers had enough.

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Final event was stone over yoke, 50kg for me. I liked this one, in my head I imagined I was picking up medicine ball and chucking it over the yoke! In reality it was slightly harder!

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The day was amazing, watched a lot of amazingly strong men and woman show their true strength and determination. The atmosphere and support was so crazy and this is always the same at all the comps I have watched Ian in. Definitely the most friendly sport around.

So our result, we were hoping for a podium place but we came 5th. However the position didn’t matter because I achieved a lot of personal best’s and loved my first attempt at a strongman/woman comp. Competing with Ian was awesome too, sooooo much fun as u can see from the pictures we are a crazy couple!

So now I have entered a novice female comp in January 2016 so watch this space!!!!!!

You Matter

If you follow me on Facebook you know I like to remind everyone how important it is to put your health higher up the to do list. I asked Bea Marshall to write me a guest post about the importance of looking after you and to back me up!

I’m going to come straight out and say it. You matter.

Maybe you think I’m talking to someone else and you don’t think that I’m talking to you. Are you a Mum? Are you busy juggling several balls and working out how to keep it all together? Are you struggling to find enough time to balance everything on your plate? Are you tired because raising kids is hard work? Really hard at times.

If the answer to any of those question is, “Yes, that’s me.” then I’m going to say it again:

You matter.

Two words that are easy to brush off because the implications of allowing them to settle deep within your being can be huge. If you imagine, for a moment, that you are no longer in the equation then what happens around you? What happens to your children, your partner, your job, your laundry, your garden, your life admin if you are no longer available or present?

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Things quickly go downhill. You do an extraordinary job. This is why you matter.

It’s vital to take care of the things that matter. It is vital to take care of yourself.

As a Parenting Coach, I help Mums to have extraordinary relationships with their children without needing to spend time and energy on discipline or coercion (how great does that sound?!). I speak with many Mums about the challenges they face as parents and one question I always ask is, “What are you doing to take care of yourself?”

So I ask you the same. What are you doing to take care of yourself?

If you’re anything like the majority of mums I speak with, you might not actually be doing a lot. Hot baths seem like a luxury that take too long when you have laundry to put away and bills to pay. Some daily yoga or meditation gets pushed down the to-do list because you haven’t got time for that right now. Going to a local exercise class would be nice in an ideal world but your kids have homework or you’re too tired from a day at work. Investing in yourself financially with a Personal Trainer or a massage would be amazing but you need the money to pay for school uniforms or baby clothes and next year’s holiday.

I understand all of this. As a single Mum of two amazing boys, running my own business from home, I really do understand the pressures of family life. I also know that when I prioritise my own self care I have significantly more resources to invest into my family. I have made it a priority to take care of myself because that is the best way to take care of others.

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I choose to get up early so that I can go to the gym first thing in the morning because this sets me up for the day. It clears my head, gets my body moving and ups my energy. I also set aside a small amount of money to work with a Personal Trainer every fortnight. He keeps me focused on my goals and he also encourages and supports me, especially when I feel weak or tired. I am learning about mindfulness and meditation because connecting with what’s going on inside me really helps me to be a peaceful, present and connected parent.

Self care is a journey that is best taken with small steps.

I decided in December 2014 that I wanted to get up at 5.30am instead of 7.30am. That was an impossible goal in the short term but I worked out a manageable approach in the long run. I set my alarm fifteen minutes earlier each week or two until I was waking at the time I wanted. Some mornings this was really hard and occasionally I listened to my body and went back to sleep. Sometimes I gave in to excuses! But now I get up at 5.30am and the first few hours of my day are mine completely.

I also decided to stop spending time on my phone at bedtime. Instead I choose to read a book. It’s a really small act of self care that makes a huge difference. And often I’m so tired that I’ll only manage a couple of paragraphs! Small steps still go the distance.

What small steps can you take to move towards valuable self care?

Unless you begin to say Yes to your own needs you will find that you cannot consistently say Yes to your children’s needs. Self care leads to less irritability and less shouting. It also leads to improved mood and increased energy. And one of the most important, and often most forgotten, aspect of self care is that it models to our children how to take care of themselves. We need to be the change we wish to see in our children.

Here’s my challenge to you.

Choose 3 things that you will do in the next 7 days that are directly related to your self care. You might plan a hot bath, ring a friend and go to a Fit Mums class together, get up 15 minutes earlier in order to sit quietly with a cup of tea and your thoughts. What will work for you?

You matter.

Your own self care is one of the best ways to ensure that you are being the best Mum you can be.

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Bea Marshall is a Parenting Coach who helps Mums to have an extraordinary relationship with their children, without spending time and energy on discipline and coercion. She is also the Founder of Yes Parenting, an amazing way to raise children in a complex and demanding world.

www.beamarshall.com 
www.facebook.com/groups/DiscoveringYes