This is a really yummy, winter warming recipe, that the whole family will enjoy! Ingredients 1/2 tbsn olive oil salt and freshly ground black pepper, to taste 800g organic or free range chicken thighs – skin on 6 kiplfer potatoes or 3 medium sweet potatoes, roughly chopped into 2cm […]
I discovered Shape Up Mums in late December 2016. I had just had my third baby and moved to Melbourne from Brisbane. I was looking to get fit, lose those last stubborn baby-kilos, meet other Melbourne mums and get my kids out of the house so we didn’t all go mad. I have been […]
Try this energy boosting Green Goodness smoothie for a low calorie detoxifying breakfast or a energy boosting snack! Serves 1: INGREDIENTS 1 Cup of baby spinach 1 small Lebanese cucumber 1 lemon, peeled and seeds removed 2cm piece of fresh ginger, peeled 1/4 cup mint leaves […]
Try these little balls of “yumminess”, a healthy alternative to gorging on Quality Streets and Cadbury’s Favourites during the festive period … INGREDIENTS: 1 and 1/2 cups of desiccated coconut 1/2 cup of Macadamias 2 tablespoons of honey or rice syrup 1 tablespoon of Cashew butter 1/2 tablespoon of natural vanilla extract 1/3 cup of […]
Enjoy these for breakfast or an afternoon snack… Try not to eat them all in one go though! Ingredients: 3/4 cup of cooked, mashed sweet potato (Let cool before mixing with eggs) 1/2 cup of nut butter (I use peanut butter) 2 eggs 1 tsp vanilla […]
This Easy to make Breakfast Loaf is delicious, and easy to grab and go which is great for mums that are always in a hurry and after feeding the household they forget breakfast time for themselves. Ingredients: 250 grams Rolled Oats 2 Eggs 90 grams of Vanilla Protein Powder (If […]
These little fritters are fantastic as a snack or as a nutritious meal for breakfast, lunch or dinner. Also proven to be popular with toddlers! Very easy and minimal ingredients. INGREDIENTS: 1 Tin of Tuna, drained 1 Zucchini, grated 80g Self-Raising Flour we also use coconut flour […]
Do you have a FAT Phobia? From a very young age I remember my mum constantly buying Fat-Free Yoghurts and Low fat versions of everything and even to this day when she came to visit last month she went for the Fat-Free yoghurt in Woolies… “NO Mum”, I said “this is where you may be […]
www.Citybabysitters.com.au bookings@citybabysitters.com.au Mob: 0401803451 KRISTIN SARGENT What services/product do you provide? Melbourne’s No 1# Nanny and Babysitting services. Live in. Casual. Doulas. Night Nannies. 24/7
Beautiful, Comfortable, Performance Underwear – Everyday – Everywhere www.unde.com.au email: admin@unde.com.au phone: 0409 001 543 What services/product do you provide? We are an online retail business selling Dear Kate’s beautiful & comfortable wicking, leak-resistant and stain-releasing underwear & yoga shorts/pants – there are a choice of 2 linings – Mini (which holds up to 1 […]
These Hot Cross Buns are a perfect easter treat without the guilt attached! Makes appoximately 10 Buns. Ingredients: 250g Wholemeal Flour 1tsp Cinnamon 1/2 tsp ground ginger 1 tsp baking powder 1/4 tsp baking soda 1/2 cup of sultanas or currants 1/2 cup of low – fat […]
Recipe From Wholefood Simply INGREDIENTS 2 Tablespoons Coconut Oil, Softened 4 Tablespoons Cacao or Cocoa 2 Tablespoons of Rice Malt Syrup 6 Tablespoons of desiccated coconut (optional) METHOD Add the coconut oil to a medium bowl and stir until it is smooth Add the cacao or […]
Ingredients: 3 cooked Beetroots, peeled and cut into wedges 200g Kale 1 Orange 2 tbsp Walnut Oil 1 tbsp Balsamic Vinegar 1 tbsp Honey 80g Soft Goats Cheese Method: Boil the Kale for 5 mins, Drain and set aside Segment the orange, reserving any excess juice Whisk […]
These are so easy to whip up and the orange zest makes them a perfect healthy treat for the festive season! Ingredients: 1 Cup of shredded coconut 1 Cup Almond Meal 3 Tbls of Cacao or Cocoa Zest of 2 Oranges Juice of 1/2 an orange (approx 2 tbls) 2 […]
leaanne@delicatedays.com.au 0418 140 180 www.delicatedays.com.au What services/product do you provide? Delicate Days is a Home Organisation, De-clutter, support and care Service. Delicate days takes the stress out of a mum’s day, it lightens the burden, eases the juggle and makes life more pleasurable. Short term help such as folding washing, putting on dishwasher/emptying dishwasher, sterilising […]
Hello Mamas is a localised social application where mums can connect and meet up with like-minded women. We match mothers on common interests and take the anxiety out of making mum friends. We aim to enable mums to build their own local support network. How might these services be help our Mums? Hello Mamas aims […]
Mums ‘n Fitness Wear Lynsay Graham (Founder) www.mumsnfitnesswear.com.au www.facebook.com/mumsnfitnesswear www.instagram.com/mumsnfitness Email contact@mumsnfitnesswear.com.au Mums ‘n Fitness Wear is the first Active Wear Brand in Australia Inspired by & Designed specifically for Mothers. We embrace sizes XS to 2XL with our promise to “Bring comfort, confidence & motivation to your health & fitness journey” How […]
A simple and healthy alternative to this popular scrumptious dish, perfect for the cold weather comfort eating or a yummy weekend breakfast special! Serves 2-3 people Ingredients: 1 cup of rolled oats 200g Fat-free cottage cheese 2 large eggs 1 teaspooon of cinnamon 1 tsp vanilla extract 1 chopped banana Honey to drizzle and nuts […]
From the cereal you have for breakfast, the dressing on your salad and the ‘healthy’ low fat foods you turn to to be good.. May contain an addictive substance.. SUGAR! Whether you are on a detox or you just want to cut back on your sugar intake to improve your overall health and nutririon, focusing on the […]
So we’ve all wondered at some point..’What will help me lose weight, Cardio or Resistance training?’ Although Cardio will burn more calories than resistance training in a shorter amount of time, (Cardio uses more energy).. DON’T ditch the weights… Resistance training has extra benefits for your body that doing cardio alone will not achieve. CARDIOVASCULAR […]
We all know working out is good for us in many ways, and most mums will agree that exercising after delivery can be challenging; Your body has been tested to its limits, your getting little to no sleep and you have a new life to care for 24hrs a day!! But after our bodies have […]
After many years of experiencing pelvic pain, discomfort during sex, the inability to wear a tampon and the overly painful experience of pap smears I thought it was about time that I should see a Physiotherapist who specialised in the Pelvic Floor. After all I was advising Mums about pelvic floor health and the importance […]
Hi i’m Sarah and I’m excited to be able to share my Shape Up Mums story with you. I’ve been attending Ali’s sessions in Northcote twice a week since my son Charlie was 8 weeks old. I have always been reasonably fit and loved running but following Pregnancy and the first crazy few weeks of […]
These chocolate peanut butter no-bake energy bites taste just like a cookie, although they are full of protein and are naturally sweetened! They are great for a post workout snack, Great for the kids and the Hubby’s will love them too! Prep Time: 15 Mins Cook Time: 0 Mins Total: 15 Mins […]
We’ve all been there, where we start an exercise routine and are so excited, motivated and determined. ‘Yeah I can do this!’ then…BOOM… the tired, negative, cant be bothered attitude creeps in. Does this sound familiar? Especially when we have been up half the night with our little ones. Keeping the motivation to […]
The core is the muscles which surround the trunk of your body! These include muscles of the abdomen (Inner and Outer) Back, Pelvic Floor and even our breathing muscles (the diaphragm). Ideally these muscles should work as a team, but quite often during pregnancy and childbirth the integrity of these muscle can be affected. Due […]
When I’m pregnant I often find myself trying to remember the recommendations surround seafood intake during pregnancy. There are obvious recommendations regarding avoiding raw seafood, however I struggle to remember the types of fish I should consume regularly vs having occasionally! Raw and cold smoked seafood This foods can potential contain listeria, parasites or bacteria, […]
When you come to the self-realisation that you’re eating isn’t what you’d like it to be, most people don’t know where to start. Which is often why many individuals do nothing. One of the first things I ask a client to do is to keep a food diary. Sounds scary, but it isn’t! All you […]
Ingredients 1kg sweet potato ¼ cup olive oil 1 ½ tsp sea salt 1 tsp pepper Method Preheat oven to 220 degrees. Line a large baking tray with baking paper. Peel sweet potato and carefully slice into fry shapes (approx. 1 ½ cm thick x 5cm long). Place sweet potato in a single layer on […]
Prune and Zucchini Loaf Serves 12 Ingredients ½ cup stoned, chopped prunes 1 small zucchini – grated ½ cup sultanas 1 large egg – beaten ½ cup vegetable oil 1 ½ cups self-raising flour ½ cup apple juice Method Preheat oven to 175 degrees. Grease and line a loaf tin with baking paper. Place prunes […]
so you’ve just found out your pregnant, you must stop exercising immediately right? WRONG! We at Shape Up Mums encourage pregnant women to participate in our exercise classes, wether you were fit before or not. One thing we do recommend is that your main goal is to maintain a good fitness level and healthy lifestyle […]
Ingredients 500g fresh spinach 50g pumpkin – cooked 1 tbls lemon juice ¼ cup almonds ¼ tsp salt 2 tbls walnuts Topping Ingredients: 1 tbls walnuts 30g feta – crumbled 1 tbls EVOO Method Put all of the ingredients for the dip (not the topping ingredients) into food processor/thermomix and process until a thick paste. […]
Ingredients 1/3 cup (50g) seed mix (pepitas and sunflower seeds) 2 tbsp sesame seeds 1 tbsp chia or linseeds ¼ cup (35g) dried cranberries ¼ cup chopped dried apricots 2 cups puffed rice 1 cup puffed millet or amaranth 2/3 cup rice malt syrup or honey ¼ cup sunflower or other nut butter Method Preheat […]
Another addition that often comes out at Christmas time in our house. Ingredients 60g plain flour 1 egg, lightly beaten 175ml milk 30g melted butter, plus extra for cooking 2 tbsp finely chopped fresh dill, plus extra sprigs for garnishing 150g cream cheese 300g smoked salmon slices Method Make the crepes. Sift the flour and […]
This is a favourite in our house. It takes seconds to assemble, but is delicious. Plus the whole family love it, and its super healthy too! Its also a lovely Christmas coloured canapé for this time of year! Ingredients 1 punnet of cherry tomatoes (choose yummy tasting ones!) Handful of basil laves 1 tub baby bocconcini […]
If I had a perfect answer to this, I would wave my magic wand and make it happen for everyone. But we all know that once you become a mum your priorities change, and you tend to put others needs first. So what can we do to ensure that we look after ourselves, give ourselves […]
Ingredients 1 cup hot water, but not boiling 2 teaspoons active dry or instant yeast 2 1/2 – 3 cups all-purpose flour 2 teaspoons salt 1 tablespoon olive oil (extra for frying) Method Mix the water and yeast together in the bowl of a stand mixer (a large bowl will also work if you do […]
Doctor To You 1300 30 38 34 www.doctortoyou.com.au https://www.facebook.com/doctortoyou Doctor To You in the comfort of your own home, after-hours, home visit doctor 100% bulk-billed for all Medicare cardholders. Doctors To You is perfect for sick children at night – they can get a doctor to you in the after-hours, weekends and public holidays. Don’t wait at […]
When an individual decides they would like to shift some weight, many will ponder the questions – should I use a protein shake to do this? My answer ….No! To explain, my philosophy on health is ‘Energy in = energy out’ with a focus on good nutrition, and regular exercise. So the theory of remove […]
We’ve recently had many requests for ideas on healthy snacks for toddlers. So here it is! Many of these ideas will be foods/snacks that you always use, however it may be that there is one or two that you hadn’t thought of – which I hope helps! I haven’t listed all the obvious options, such […]
Ingredients 60 ml mirin (Japanese sweet rice wine) 50 grams soft light brown sugar 60 ml soy sauce 2-4 pieces of salmon 2 tablespoons rice wine vinegar 2 spring onions sliced Stir fried greens 2 pak coy, base chopped off 2 bunches of kai laan 1tbsp vegetable oil 2 tbsp. soy sauce 2 tbsp. ketchup manis […]
Neutral spine is the strong and natural position of the spine when we are standing and sitting. Often through pregnancy women lose core muscle integrity, and forget how to correctly and safely hold themselves. The importance of rebuilding a strong core, and doing activities and exercises in a neutral spine is integral to prevention of […]
This recipes is so quick and easy to make, it is a great family, weeknight recipe. And can be adapted to suit whatever flavours you like! Ingredients 500g lean lamb mince 2 sausages (I used honey, lamb, rosemary – as they are my favourite!!) – SKIN removed Salt and pepper 6 Brioche rolls (homemade if […]
We love this recipe, it is so quick to make. The rice actually takes longer than the rest of the cooking! I have recently discovered Lorraine Pascal, and this is based on one of her yummy recipes. Ingredients 50g lightbrown sugar 80ml mirin 65g soy sauce 1/2 tbsp. Olive oil 600g chicken thighs, cut in […]
Total Capture Photography www.totalcapture.com.au Stephanie Reiter 0400 652 233 stephanie@totalcapture.com.au www.facebook.com/TotalCapture www.instagram.com/stephaniereiter_totalcapture www.pinterest.com/stephreiterTCP Total Capture provide professional photography, professional hair and make up, digital images, prints, wall art, gift vouchers, maternity newborn packages and more. Stephanie specialises in portrait photography that includes: families, kids, couples, maternity, newborn, females and personal branding. Photo shoots take place in […]
Wunderkind Mentoring www.wunderkindmentoring.com.au Sessions can be held at a location of client’s choice in and around Melbourne 0433764078 https://www.facebook.com/wunderkindmentoring Wunderkind Mentoring is run by Francesca. Her mission is to inspire women across Melbourne to take control of their lives and set a clear direction for success. As a qualified and experienced counsellor I have distilled […]
Nicolle Kennedy Photography PH 0415 402 230 Website: www.nicollekennedyphotography.com Facebook: www.facebook.com/nicollekennedyphotography Nicolle Kennedy Photography specialise in children and Family fine art portrait photography. Prints, albums, folio boxes plus much more. She has an amazing talent for capturing a beautiful family portraits in a unique way. Nicolle is a photographer, digital artist and lover of documenting life. She is blessed with […]
Another winter warming soup, an easy recipes that cooks itself! Ingredients 1 brown onion, chopped 2 stalks of celery, chopped 2 bay leaves 1.5kg ham hocks 2.5L of water 2 cups of green split peas Method 1. Add everything EXCEPT the green peas to a large saucepan, brig to the boil. 2. Reduce the heat to a […]
We have always loved French Onion Soup. However it has a special place in our hearts, as we enjoy the most amazing bowl of this soup when we were last in Paris. It always brings back those memories! French Onion Soup (from Donna Hay: Modern Classics Book 1) 8 large onions, sliced 2 tbsp butter 1 […]