The perfect collagen chia jam ! You need this recipe in your life if you are healing post birth, want to boost your protein intake and improve you skin, hair and nails or importantly – make the very popular Hayley Beiber Strawberry Glaze Glow Smoothie here. HOW TO USE COLLAGEN CHIA JAM Top toast, acai bowls, add to smoothies or serve with cakes or cheese platters. This protein boosted collagen chia jam is a delicious no nasties alternative to store-bought jam with the bonus addition of collagen! HOW TO MAKE COLLAGEN CHIA JAM Ingredients : 2 cups of frozen fruit (I used strawberries) 4 tablesp ..read more

This Strawberry Glaze Glow Smoothie recipe – is inspired by the Hayley Bieber Erewhon smoothie. Best of all it has a secret ingredient Collagen Powder ! But don’t be fooled, not all collagens are created equal. Collagen Switch by Australian Made Switch Nutrition has been formulated to give you that healthy glow and improve your gut health, all whilst enhancing your recovery from movement and also birth and busy Mama life. Collagen Switch has no added gluten, sugar, fillers or lactose and no artificial colours. NO NASTIES means it’s safe for pregnancy, postpartum and for all the family. Best of ..read more

Did you know bladder urgency is NOT just about your bladder  It’s a combination of lifestyle choices, habits, strength, nervous system miscommunication, neuroplasticity, flexibility and mobility, your diaphragm/pelvic floor relationship. With that being said, medications and Kegels are not the “holy grail” solution to a problem that requires many of the above to work together in synergy There are multiple studies that show that hip musculature (your hip abductors, external rotators, hip extensors, hip adductors) contribute to bladder control just as effectively (if not MORE effectively ..read more

Estro by Switch Nutrition is a natural hormone support formula that is made in Australia and designed to help women feel better and create balance in their bodies. It is made with a blend of ingredients that have been clinically shown to support hormone health, including schisandra chinensis, broccoli extract, turmeric extract, zinc, selenium, vitamin C, resveratrol, pomegranate seed extract, milk thistle, quercetin, and N-acetylcysteine (NAC). Estro Switch can help to support a variety of hormone-related symptoms, including postpartum hair loss, hot flashes, night sweats, mood swings, PMS, fa ..read more

You are not alone if you feel guilty about “never exercising” or “not going enough”. Many women think they “don’t have enough time to exercise” if they are not doing it for 1 hour or not getting red faced, exhausted or “feeling the burn”…so sadly they don’t start to exercise or completely stop what they are doing. Let’s reframe exactly what “exercise” or a “workout” should be – watch my video below I want to bust a myth (or a lie the fitness & media industry has sold to you). You can’t base the effectiveness of an exercise or workout on the feeling of your muscles “burning”. Exercising to ..read more

Have you been trying to find answers about the best ways to heal your Diastasis Recti ? Most likely, you’ve heard some very disheartening or scary information? Don’t believe everything you read or hear as there’s a lot of misleading and fear based myths about Diastasis out there. It’s time to cut through those and get some FUNCTIONAL CORE clarity. Let’s clear up the confusion over diastasis recti 1. DR is a pressure-related, WHOLE-body, fascia-focused issue.⠀Trying to “spot target” your abs is NOT the solution for healing DR. Learning about intra-abdominal pressure and how your whole ..read more

ABDOMINAL CONING …have you heard about it but struggle to know exactly what it is and what it looks like ? Here’s a tip that might help… When you see abdominal coning (don’t freak out) instead use this as information from your body that the movement you are doing during pregnancy or at any stage of motherhood is not optimal. Below is am image of what abdominal coning looks like – I personally call it the “core toblerone” as it looks a bit like one of those triangle shaped chocolate bars ! Abdominal Coning and Diastasis Recti Abdominal coning signifies that your linea alba, the mid line of the ..read more

I am often asked about compression support for pregnancy, post birth recovery and motherhood. SupaCore is proudly Australian and has a unique scientifically proven CORETECH waistband technology which has developed to into activewear including leggings and shorts that can be worn during pregnancy, sport and exercise – for any level of fitness. Best of all CORETECH by SupaCore was designed in collaboration with Women’s Health Physiotherapists, so is patented technology which means it is classified as a Medical Device (approved by the TGA in Australia) and in the EU. Health Fund Re ..read more

You can SCREENSHOT or SAVE my Instagram post in the video below or tag a friend on my IG page that needs a quick Pregnancy Exercise Cheat Sheet. Or if you are looking for something more comprehensive, why not also grab my complimentary Pregnancy Exercise Toolkit here What is SAFE and UNSAFE for pregnancy exercise ? It a question many women ask me. But what I believe you need to understand is that exercise during any Trimester is more than just fitness. What you do during this temporary but precious chapter in your life will impact you & your baby for life. So don’t push boundaries or le ..read more

You may call it, a Fitball, Swissball, Birthball or Stability Ball. Regardless we’re talking about the same item of fitness equipment, that is one of my favourite items to use. They are fabulous for pregnancy exercise but also have many other added bonuses if postbirth or recovering from injury or pelvic floor concerns! Here are 3 simple but effective moves to try with a Fitball: 1. CARDIO – yes when you do cardio style moves on the ball your hips, and pelvic floor is supported PLUS as you need to balance the deep core is activa ..read more