Buns of Steel - Squat with Lateral Leg Raise

The glutes comprise of the gluteus maximus, gluteus medius, and gluteus minimus.

Glute activation exercise, like the squat with lateral leg raise, is a great exercise to help strengthen your glutes and stabilise your hips.  Strong glutes help to prevent back and knee pain and help you to run faster, cycle further and lift more - handy when you have a newborn and a toddler!

Squat with Lateral Leg Raise

  • Place the band around your legs.

  • Stand with feet hip-width apart.

  • Bend your knees and push your butt back to lower into a squat.

  • Stand back up and lift your right leg out to the side, keeping your knee straight.

  • Return your right leg to the floor.

  • Squat again. This time when you stand back up, lift your left leg out to the side, keeping your knee straight.

  • Remember, inhale going into the squat and exhale as standing out of the squat.  

  • Keep your core engaged

  • Keep chest lifted and your back straight 

  • Keep your core engaged using the exhale and gentle connect hips to ribs. 

Do 3 sets of 20 reps to fire up those glute! 



Is It Baked Or Poached

"Baked" and "Poached"; call it what you like.  This way of cooking chicken is on point for flavour, ease and convenience.  

BUT, how do you cook chicken breast, which is a soft lean meat, in the oven without drying out?  Light bulb moment... umm, cover it! Exactly, and apparently oven poaching or dry poaching is a thing.  Essentially it's a cross between roasting and braising.  

Having fresh pre-prepared protein that I can conveniently draw from the fridge to make lunches is paramount to me maintaining a balanced healthy diet for my family and I.     Did I mention that if I'm going to eat I want it to be healthy and easy, unless it's chocolate and then I'll eat that too ;-).

So Here Is How:

Ingredients

  • Skinless chicken breast
  • Garlic
  • Spices and herbs of choice, I made 5 different chicken recipes:
    • Garam Masala Chicken
    • Oregano and salt Chicken  
    • Spicy Mix (chilli power) Chicken
    • Malay Curry Chicken
    • Garlic and salt Chicken
  • Olive Oil

Method

  • Preheat oven to 180°C
  • Tear off approximately 28 cm long pieces of alfoil (tin foil cooking grade) - enough according to the number of chicken breast to be cooked.
  • Wash and trim chicken of any excess fat
  • Place chicken breast on a single piece of alfoil, add a splash of olive oil, a few slices of garlic and spice of choice.  Do this for all of the chicken breast.
  • Place into baking tray and bake for approx 30-45 minutes. 
  • Once cooled glad wrap the baking dish and store in fridge (chicken still in the alfoil) and use as needed.

I like to cook a variety of flavours that can be used for salads, reheated for dinner and served with steamed vegetables.

Malay Curry Oven Poached Chicken

Malay Curry Oven Poached Chicken

 

Dice chicken into small pieces for sandwiches and sliced over salad for lunchbox meals.

Kids Lunchbox ideas

Kids Lunchbox ideas

The meal options for this chicken really is endless, and if you find you're not going to eat it all it can be frozen ready for a meal later down the track. 

What is your favourite way to prepare chicken?

Fussy Infants and Toddlers Watch More TV...

I think it is fair to say that most children go through a phase of fussy eating, whether it’s picking at their food before pushing their plate away, eating a few favourite foods, or flatly refusing to eat at meal times.  

It can be frustrating, stressful and outright time consuming!  Personally I've always considered it a phase.  Lately our dinner time conversation with my youngest daughter goes something like this:

Miss 5 & 1/2 year old "What's for dinner Mummy?",

Me: "Home Made Lamb and Pea Pie"

Miss 5 & 1/2 year old "Yuck, that's dissssgusting"

Me: "Okay, well that's what we are having for dinner, enjoy and we can talk about it late"

and Miss 5 & 1/2 year old starts eating.

I don't retaliate and she goes about eating her dinner.   Rarely do I offer something different, (unless I personally think it's disgusting! I know sometimes my cooking isn't always on point. 

I have learned that facilitating timed meals and reducing snacking has a positive influence on fussy eating habits. 

Take a look at Annabel Karmels' - Top 10 tips for coping with fussy eater

According to a new study in the journal Pediatrics, fussy babies and toddlers tend to watch more TV and videos than infants with no issues or mild issues. And that can lead to problems down the road.

What do you think about the correlation between fussy eaters and screen time?

Transient

 

 

Wellness and Fitness Post Pregnancy and Beyond

Wellness and Fitness Post Pregnancy and Beyond

Mums need a program committed to Women's Health