InnerStrength Health & Wellness

And sometimes we get away to nice places for birthdays! This is Green Olive at Red Hill

Fridays are great! Spending time with the kids and great friends

Easy nutritious meal any time of the day. Omelette has egg, mushroom, tomato, garlic, chilli, spinach, avocado

Five course chef selection ✅

Breakfast is one of the most important meals of the day. Great way to start the day. This is my go to for work… ✅oats ✅chia seeds ✅coconut flakes ✅pumpkin seeds ✅nuts ✅yoghurt ✅berries

This ride to work never gets old

Meal prepping is so important for our family. This ensures we have good stuff to keep us going with our busy lives.

Spent a couple hours making:
✅pumpkin soup. ✅roasted veggies plus some extras - capsicum, Kumara, onion, potato, chickpeas, rice, tofu.
✅Veggie Fritata - zuchinni, spinach, kumera, potato, onion, tomato, capsicum, sweet chillies, mushroom, cream, egg, goats cheese.
✅sushi - honey soy tofu, carrot, rice.
✅plus a little treat to use the rest of the cream - chocolate almond truffle balls.

Vege lasagna. ✅ Filling: 🪴lentils 🪴corn 🪴tomato pasta sauce 🪴onion 🪴garlic 🪴spices 🪴mushrooms 🪴spinach 🪴feta ✅ white sauce: oat milk, flour, plant based butter ✅ topping: shredded cheese, pepper, Panko crumbs + spices

Watch this space, something exciting is coming, well exciting for us.

We have had an incredible experience over the last 5 weeks in NZ. By far, one of the highlights is exploring our surrounds with the kids. We have ticked off some of our must see walks including: Tongoriro Crossing, Huka Falls, Daisy Walk, Mount Maunganui, Papamoa Hills and many more. Now we wait a couple of months for Melbourne weather to cool down before going on weekend walks

Wairakei Geothermal Hot Springs. Needed some R & R after completing the crossing

Wow the landscape on the Tongariro Crossing was magnificent. There were pretty strong winds making it a fair bit challenging and after 6 hours of hiking we made it back in one piece!

From our family to yours I hope you have a wonderful year! We have had a busy but rewarding year and are always making time to focus on our health and well-being which is important to us

Merry Christmas everyone! Wishing you all the best this holiday season!

So many smiles at this race. What an incredible day with an even amazing friend 😃

A great day out with awesome company

InnerStrength is now open for business at our new location on Collier crescent.
Book in today for a remedial massage treatment.

Health rebates are available directly through your health fund.

Keen helper in the kitchen for homemade healthy mousse! A tried and tested recipe for years, and such a delicious way to end the day!
Ingredients:
1x banana
1x ripe avocado
1x tablespoon raw cocao
1/2 cup of softened dates
Juice from half an orange
3 tablespoons of chia seeds with water. Splash of milk (I used oat)

Blend and top with your choice of nuts, seeds, fruit. This version has: orange rind, sunflower seeds, pumpkin seeds, walnuts and a slice of orange.

Check out this space! Our new place has heaps of room to play around in plus another reformer on its way!!

You can even book in for a remedial massage (health rebates available)

Sesame cupcakes for the win!
Base: sesame seeds, oats, golden syrup, egg (bake in oven for about 15-20 mins).
Top with peanut butter and top again with melted chocolate (I used old gold almond chocolate).
Variations: fruit and yoghurt/custard

Post natal care! How much focus do we have have on prenatal care and then we find we don’t put in the same time or effort in our postnatal care!

It’s so important to take care of yourself and you can do this numerous ways…

-Rest when you can.
Your body has gone through an enormous feat to carry, deliver and look after a baby.

-Sleep when you can.
I know this seems like a dream and very far away sometimes but as someone wise once told me “it all passes”.

-Eat often and well.
Your body needs nutrients to recover and also to produce milk. Think of whole and nutrient dense foods. Having done meals already cooked and easy to reach when you are tired and a little exhausted is a good way to make sure you eat well in your postnatal journey.

-Move often.
Whether you achieve a short walk and your pelvic floor exercises! Look after yourself by staying active and with doctors advice you can increase the intensity and perhaps try postnatal/mums and bubs classes. This is a great way to get out of the house and meet other parents with little ones where you can bounce ideas off each other and relate at this time of your lives.
**If you want some more information on postnatal exercise, please reach out. I run 1 on 1 sessions and some centres I work for run group postnatal classes.

It’s so so important for kids and adults to know about their food. We had fun in the kitchen today making banana, chocolate and peanut butter muffins which are sweetened with honey. Plus it kept this little one entertained for a good hour while she helped mash, mix and watch the muffins bake

Baking with the kids. Banana & dark chocolate muffins. Big winner for dessert today 👌

Kids + training = happy kids + happy parents. This is a couple years ago when our eldest joined us on the Reformer for training and her brother loves the machine too!

Mental health during pregnancy plays an important part on how the expectant mother to be feels. Due to the changing hormones in the body through pregnancy and postpartum too, it’s important to support the mum as best as you can.
Depression, anxiety, PTSD, OCD are just a few that can affect pregnant women and others around them.

Strategies I have found that were helpful to stay positive and reduce the impacts of these mental health conditions for me include:
✔️Exercise (movement including stretching, walking, Pilates, swimming, yoga)
✔️Eating well (great nutrition will help with energy levels)
✔️Support around you (whether this is your partner, family or friends; having somebody to talk to and people willing to help out when needed are so important in reducing anxiety and stress).
✔️Take a holiday or find your happy place! I love being outdoors.
✔️Being informed (ask lots of questions to your midwife, doctor, friend, yoga teacher etc to make the process of pregnancy, birth and motherhood something that you are more prepared for).
✔️Be careful of your words and actions around expecting mothers (if you use more supportive words or questions such as “you look really healthy” “how are you?”. Rather than “wow you’ve gotten big” “are you carrying twins” etc etc then this will have an impact on expecting or new mothers. I had all of these too and the ones I responded to or felt good about were anything not related to body image as of course a pregnancy changes a women’s body and it’s completely normal to gain weight but does that make them feel great when you point that out?

⭐️Feel free to read more information on the following links:

https://www.thewomens.org.au/health-information/pregnancy-and-birth/mental-health-pregnancy

https://www.pregnancybirthbaby.org.au/mental-wellbeing-during-pregnancy

Pregnancy changes a womens body and mind in a profoundly unique way that is different for every body. I will be touching on some common topics in a raw but informative way and using experiences that I have come across to try give some useful information to mothers and parents to be of the pregnancy, the birth and postnatal care.

The topics I will cover over the next couple of months will be:
-Mental Health
-Nutrition
-Fluid
-Breathing
-Temperature
-Injuries
-Postnatal care
-Hormone changes
-Ways to support your partner through pregnancy and beyond
-Incorporating exercise with baby

I am teaching a prenatal yoga class at 11am on Mondays at the beautiful studio at Kundalini House in North Fitzroy, Melbourne.

Picture of Silvia at 36 weeks pregnant.