American in Australia for Thanksgiving - Healthy Recipes

Thanksgiving is always a bit of an emotional time for me as an American living in Australia. Of course Aussies don’t celebrate Turkey Day and it definitely doesn’t feel like Thanksgiving.

Since we live in the opposite hemisphere it’s hot instead of cold. Nobody drinks pumpkin spice lattes. In fact, you can’t even find pumpkin spice or canned pumpkin at the grocery store. I special ordered them from USAFoods.com and we special ordered a turkey from our local grocery store. BTW who knew there was such a thing as USAFoods.com!?! LOL

Of course in our family, we DO celebrate Thanksgiving. I cook every year for a big group. It will be a little smaller this year (being mindful of COVID - even though we are doing really really well containing the virus in Australia).

Here are some recipes I loosely followed for freeze ahead, healthy - errrrr options for Thanksgiving. BTW — I am not at all opposed to ‘splurging’ on Thanksgiving. Of course our household does that too!

Healthy Pumpkin Pie — I followed this recipe very very loosely. But swapped the crust for a sugar free vanilla chocolate cookie crust! I also used a sugar free apple/cinnamon maple syrup in place of the regular maple syrup.

Healthy Green Bean Casserole — I followed this classic recipe very loosely. But I swapped the soy sauce for vegemite, left out the milk and fried onions. And added some fresh sauteed mushrooms and leeks.

Ohhhhh! Don’t miss this! We have a FREE Turkey Burner home fitness class for Strong Sexy Mammas that everyone is invited to. Simply click THIS LINK and we will send you the zoom link. There will be a replay if the time is not convenient. So make your reservation. This is your chance to try Strong Sexy Mammas for FREE! Women Only. Those who show up LIVE will also get a bonus Black Friday coupon. Woop Woop!

Anna KooimanNovember 22, 2020anna kooiman, green bean casserole, healthy green bean casserole, healthy pumpkin pie, healthy pumpkin pie recipe, healthy green bean casserole recipe, thanksgiving, thanksgiving 2020, american in australia, american tv host, women's fitness specialist, prenantal fitness, postnatal fitness specialist, anna kooiman postnatal specialist, strong sexy mammas, strong sexy mammas anna kooimanComment

Doctor Post-Pregnancy Fitness Tips

WATCH the short post-pregnancy Q and A I did with Dr. Jill Gamberg from Double Bay Doctors. (Be sure to ALWAYS listen to your own medical carer’s advice first and foremost.)

ANNA: When can new mothers return to low impact exercises?

DR. JILL GAMBERG: New mothers can return to low impact exercises at around 6-8 weeks. If the delivery was complicated or there were any birth injuries, recovery time may be longer, and the return to exercise may be delayed.

It is important to check with your GP, midwife, physiotherapist or obstetrician before returning to exercise after childbirth. Mothers who have issues with incontinence, or develop incontinence once re-starting low impact exercises, should seek professional help before continuing.

There are general guidelines from the Australian Continence Foundation to follow to help plan your return to post childbirth fitness:

0-3 weeks after delivery:
1. gentle walking
2. abdominal muscle bracing (tightening your abdominal muscles without movement)
3. pelvic floor exercises

6-8 weeks after delivery (wait until your six-week doctor/midwife check before starting a group exercise program or going back to the gym):
1. walking
2. low impact aerobics or post-natal classes
3. low intensity water aerobics class and swimming (once vaginal bleeding has stopped)
4. gym program (light weights)
5. abdominal muscle bracing
6. pelvic floor exercises

8-12 weeks after delivery:
1. follow the same guidelines for 6-8 weeks, gradually increasing your intensity and weights
2. progress your postnatal abdominal muscle bracing
3. continue pelvic floor exercises

12-16 weeks after delivery:
1. consider seeing a women’s health physiotherapist for abdominal and pelvic floor muscle testing before returning to high-impact exercise, running, sport or abdominal exercise programs

16 weeks and more after delivery:
1. you may be able to return to previous activity levels IF your pelvic floor muscles have returned to normal and you are not experiencing any back pain, vaginal heaviness, or urinary incontinence during or after exercise

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How to Return to Running Post-Pregnancy

After we give birth... the thought of running and jumping for many of us is... 🙄

Heavy boobies... extra 'baby weight'... the thought that... 'I want to get in shape again... But... If I run or jump... my insides just may fall out of my lady bits!' Or... my hips hurt... Or... my back hurts... blahhhhh😫

My Strong Sexy Mammas program teaches ladies like me to listen to our bodies and recognize ways it is telling us we are pushing too hard.

WATCH: In this Strong Sexy Mammas (women’s at-home fitness) interview…

You will learn: The importance of gradual progressions. The most powerful way to prime your pelvic floor before workouts. Why getting your CONFIDENCE back after baby is even more important and satisfying than getting your "body back!" My StrongSexyMammas.com workouts are all about starting slow and progressing as you get stronger. We bring the FIRE when you're ready for it!! But there is something to be said about taking small steps to get you running and jumping again. While some programs advocate going hard and fast early... I know through all my education, first hand experience as a mom, and as an certified personal trainer - that this increases our risk for injury. Our tissues are still soft and our hormones are still in a different state. Returning to running too soon can lead to prolapse. A big thanks to physical therapist, 'Dr. Bri' from https://www.femfusionfitness.com/ for this chat!

Check out Strong Sexy Mammas for all things fitness related to pregnancy, post-pregnancy, and beyond. We are unique. We do pelvic floor activations INSIDE our fitness classes. Found out why!

SIGN-UP!

Anna KooimanAugust 19, 2020stress eating, anxiety eating, covid 19 causing anxiety, covid 19 causing stress, covid 19 causing stress eating, covid 19 causing anxiety eating, pregnancy nutrition, prenatal nutrition, how to beat prenatal anxiety, how to beat prenatal anxiety with food, how to beat prenatal anxiety with nutrition, strong sexy mammas, how to beat prenatal anxiety with exercise, how to beat stress while pregnant, how to beat stress during pregnancy, anna kooiman australia, anna kooiman journalist, anna kooiman fitness trainer, anna kooiman strong sexy mammas, strong sexy mammas anna kooiman, strong sexy mammas online, women's fitness online, online women's fitness, anna kooiman nutrition, what to eat during pregnancy, what vitamins do we need during pregnancy, what foods should we eat when pregnant, what foods to eat to beat nausea, what foods beat nausea, what foods beat anxiety, what foods beat stress, christiana velis, seed of life nutrition, seed of life, nutritionist bondi beach, bondi beach, sydney, bondi beach sydney, bondi beach australia, sydney australia nutrtitionist, christiana, velis, velis nutrition, christiana velis bondi beach, christiana velis sydney australiaComment

5 Ways to Drink More Water

This is something I struggle with! It seems so easy. But for some people (like me) it is a genuine nutrition challenge. This is why getting a minimum of 2-3 liters of water a day is week #1 in my 6 week fitness and nutrition challenge for Strong Sexy Mammas.

Here are simple ways I’m using during this challenge to get it in….

#1 FRUIT INFUSED WATER:

-One of my FAV fruit infused waters? Sliced strawberry + orange + lime (+ optional basil)

#2 SIP ENTIRE GLASS OF WATER BEFORE EACH MEAL OR SNACK

-Very often when we think we are ‘starving’ we are actually more dehydrated than anything. If we drink water first and then we are still ‘starving’ then we truly need to eat eat eat! But it’s quite possible our body is craving high quality H20 more than anything else!

#3 DOWNLOAD AN APP TO TRACK ON YOUR PHONE

There are loads of free apps you can find now such as Daily Water Free or Daily Water. Simply download them to your smart phone to set daily reminders and fun alarms. I am not into apps like this but many women see success with these and seem to love the techy way of tracking!

#4 SIP GINGER OR RASPBERRY TEA

-These herbal teas are awesome because they have quite strong flavors that leave you wanting more. Plus! It may help us kick our afternoon coffee habit. Turns out… many of us just want something warm to sip and don’t necessarily miss the coffee!

#5 SET A WORKOUT RULE

-Pour a glass or water bottle and keep it at your ‘workout station’ during your Strong Sexy Mammas workout. Set a rule for yourself that you’ll finish the entire glass or bottle before rolling that yoga mat back up and packing away the weights.

WANT TO TRAIN WITH ME!? I specialize in attainable fitness for women. I help you succeed by offering progressions and regressions of exercises to get women excited about fitness rather than dreading their workouts.

LEARN MORE about Strong Sexy Mammas. CLICK HERE.

Anna KooimanJuly 14, 2020stress eating, anxiety eating, covid 19 causing anxiety, covid 19 causing stress, covid 19 causing stress eating, covid 19 causing anxiety eating, pregnancy nutrition, prenatal nutrition, how to beat prenatal anxiety, how to beat prenatal anxiety with food, how to beat prenatal anxiety with nutrition, strong sexy mammas, how to beat prenatal anxiety with exercise, how to beat stress while pregnant, how to beat stress during pregnancy, anna kooiman australia, anna kooiman journalist, anna kooiman fitness trainer, anna kooiman strong sexy mammas, strong sexy mammas anna kooiman, strong sexy mammas online, women's fitness online, online women's fitness, anna kooiman nutrition, what to eat during pregnancy, what vitamins do we need during pregnancy, what foods should we eat when pregnant, what foods to eat to beat nausea, what foods beat nausea, what foods beat anxiety, what foods beat stress, christiana velis, seed of life nutrition, seed of life, nutritionist bondi beach, bondi beach, sydney, bondi beach sydney, bondi beach australia, sydney australia nutrtitionist, christiana, velis, velis nutrition, christiana velis bondi beach, christiana velis sydney australia, ways to drink more water, how to drink more water, drink more water, how to enjoy drinking waterComment

Nutrition Made Easy - 6 Week Challenge

Need to ‘social distance’ from your refrigerator!? LOL

GET DETAILS: 6 WEEK FITNESS & NUTRITION CHALLENGE

Join us on StrongSexyMammas.com for the 6 Week Fitness & Nutrition Challenge!

We take off July 12. Sign-up! Here's the basics about our nutrition challenge.

Week #1: Extra Water - Every Meal Week

#2: Vegetable - Every Meal Week

#3: Lean Protein - Every Meal Week

#4: No Sweets Including Juice Week

#5: No Processed Food Week

#6: No Alcohol + Limit Coffee

Endless snacks... sugar... salt... alcohol... processed food... comfort foods… of all stripes, really… have been the ‘drug of choice’ for many of us all over the world during Covid 19 and home isolation.

Of course Strong Sexy Mammas exercise can give us a nice endorphins rush… but even if we are sticking to our 15-30 minute workouts… exercise is only part of the equation isn’t it?

My 6 Week Fitness & Nutrition Challenge will help you put down the wine, cheese, cookies, and crackers to lean up!

SIGN-UP!

If you’re finding value in these women’s health interviews and you’re looking for a fit girlfriend to be your training buddy - that’s meeeeee!

JOIN Strong Sexy Mammas for female specific workouts that offer prenatal and postnatal modifications! Safe. Fun. Effective.

StrongSexyMammas.com

Anna KooimanJuly 8, 2020stress eating, anxiety eating, covid 19 causing anxiety, covid 19 causing stress, covid 19 causing stress eating, covid 19 causing anxiety eating, pregnancy nutrition, prenatal nutrition, how to beat prenatal anxiety, how to beat prenatal anxiety with food, how to beat prenatal anxiety with nutrition, strong sexy mammas, how to beat prenatal anxiety with exercise, how to beat stress while pregnant, how to beat stress during pregnancy, anna kooiman australia, anna kooiman journalist, anna kooiman fitness trainer, anna kooiman strong sexy mammas, strong sexy mammas anna kooiman, strong sexy mammas online, women's fitness online, online women's fitness, anna kooiman nutrition, what to eat during pregnancy, what vitamins do we need during pregnancy, what foods should we eat when pregnant, what foods to eat to beat nausea, what foods beat nausea, what foods beat anxiety, what foods beat stress, christiana velis, seed of life nutrition, seed of life, nutritionist bondi beach, bondi beach, sydney, bondi beach sydney, bondi beach australia, sydney australia nutrtitionist, christiana, velis, velis nutrition, christiana velis bondi beach, christiana velis sydney australiaComment

Early Core Exercises After Baby Delivery

🚨 Ab Rehab! I am 3 weeks postpartum with Annabel. Restore your core with me. Whether your kids are 3 weeks old, 3 years old, or 30 years old... these simple exercises will serve you well! 🔖 SAVE this post using to watch later if you don’t have time right now. Send it to your girlfriends too. Core restoration is not talked about enough and many women injure themselves by doing improper exercises at the improper time. 👌In this video, I go over three valuable exercises that work the pelvic floor, diaphragm, and transverse abdominis to help flatten tummy after baby, get pelvic floor functioning properly, improve posture, decrease back pain, lower stress, improve intimacy, etc. The potential benefits are endless. If you have a few minutes - watch til the end and follow along with me. Head to strongsexymammas.com for coached workouts with Anna Kooiman. We have a brand new *6 week challenge* starting soon! Reserve your spot by joining our full year or monthly membership. Places are limited! Don't delay!

These exercises can help you get back to high impact exercise in a shorter amount of time. Some women never get back to high impact exercise. Building a strong foundation is so important!

Anna KooimanJune 21, 2020stress eating, anxiety eating, covid 19 causing anxiety, covid 19 causing stress, covid 19 causing stress eating, covid 19 causing anxiety eating, pregnancy nutrition, prenatal nutrition, how to beat prenatal anxiety, how to beat prenatal anxiety with food, how to beat prenatal anxiety with nutrition, strong sexy mammas, how to beat prenatal anxiety with exercise, how to beat stress while pregnant, how to beat stress during pregnancy, anna kooiman australia, anna kooiman journalist, anna kooiman fitness trainer, anna kooiman strong sexy mammas, strong sexy mammas anna kooiman, strong sexy mammas online, women's fitness online, online women's fitness, anna kooiman nutrition, what to eat during pregnancy, what vitamins do we need during pregnancy, what foods should we eat when pregnant, what foods to eat to beat nausea, what foods beat nausea, what foods beat anxiety, what foods beat stress, christiana velis, seed of life nutrition, seed of life, nutritionist bondi beach, bondi beach, sydney, bondi beach sydney, bondi beach australia, sydney australia nutrtitionist, christiana, velis, velis nutrition, christiana velis bondi beach, christiana velis sydney australia, diaphragmatic breathing, diaphragm, pelvic, pelvic health, pelvic floor activations, pelvic floor strength, kegels, how to do kegels, women do kegels wrong, incorrectly do kegels, how to do a kegel, how to do pelvic floor exercises after having a baby, flat tummy after baby, how to get a flat tummy after baby, incontinence, flat tummy exercises, 360 breathing, core stabilization, core stabilisation, core restoration, ab rehab, how to rehab abs after baby, when to start pelvic floor exercises, when to start pelvic floor exercises after having a baby, transverse abdominis, transverse abs, how to activate tva, tva, ta, transverse abs exercises, low abs exercises, deep core exercises, pregnancy abs exercisesComment

'Stress Eating' in Isolation + Pregnancy & Postnatal Nutrition

Endless snacks... sugar... salt... alcohol... processed food... comfort foods… of all stripes, really… have been the ‘drug of choice’ for many of us all over the world during Covid 19 and home isolation.

WATCH this interview I’ve done for Strong Sexy Mammas with nutritionist, Chrstiana Velis about how to beat it.

Christiana is gifting a FREE download. You can access it below or in your Strong Sexy Mammas Women's Fitness Guide:

You'll Learn:

How to eat for a restful night of sleep.
What to drink to ease anxiety and bring on the calm.
PLUS for the preggo & postnatal mammas like me… we talk about how to beat nausea, how to get enough iron, folate, vitamin C, and B vitamins to nourish both mamma and baby.

DOWNLOAD NOW

How are you feeling about many of the stay-at-home orders being lifted? What about our alternative? Being stuck inside the house during this pandemic? Anybody else feeling a little anxious or sluggish from being out of your normal routine?

WATCH this interview I’ve done for Strong Sexy Mammas with nutritionist, Chrstiana Velis about how to beat it. PLUS! We chat pregnancy nutrition tips that are particularly helpful in the time of a pandemic.

Christiana can be seen in one of our ‘Baby Involved’ Strong Sexy Mammas workouts. We met in one of the group fitness classes I teach in Bondi Beach. We immediately bonded over babies… my Brooks and her Georgia are about the same age. Christiana has a newborn at home and I am currently 40 weeks pregnant with Baby Girl!

Personally - what’s been my struggle is reaching for choices that I normally would keep as a treat. My FAV excuse has been… “the baby made me do it!” or… “the baby wanted that chocolate!” or… “I’m eating for two.”

Processed foods can be sooo yummy, tempting, and comforting… but in the end… it’s the whole foods that boost our mood while fueling our mind and body.

I find myself eating more crap than I normally would simply because we haven’t been going to the grocery store as often to avoid ‘the germs.’ But I have to say, now I’m sick of the junk and I’m like… “Gimme alllll the fruit and veg you can find!”

In this Strong Sexy Mammas interview we talk about how to eat for a restful night of sleep. What to drink to ease anxiety and bring on the calm… PLUS for the preggo mammas like me… we talk about how to beat nausea, how to get enough iron, folate, vitamin C, and B vitamins to nourish both mamma and baby.

If you’re finding value in these women’s health interviews and you’re looking for a fit girlfriend to be your training buddy - that’s meeeeee!

JOIN Strong Sexy Mammas for female specific workouts that offer prenatal and postnatal modifications! Safe. Fun. Effective.

StrongSexyMammas.com

Anna KooimanMay 21, 2020stress eating, anxiety eating, covid 19 causing anxiety, covid 19 causing stress, covid 19 causing stress eating, covid 19 causing anxiety eating, pregnancy nutrition, prenatal nutrition, how to beat prenatal anxiety, how to beat prenatal anxiety with food, how to beat prenatal anxiety with nutrition, strong sexy mammas, how to beat prenatal anxiety with exercise, how to beat stress while pregnant, how to beat stress during pregnancy, anna kooiman australia, anna kooiman journalist, anna kooiman fitness trainer, anna kooiman strong sexy mammas, strong sexy mammas anna kooiman, strong sexy mammas online, women's fitness online, online women's fitness, anna kooiman nutrition, what to eat during pregnancy, what vitamins do we need during pregnancy, what foods should we eat when pregnant, what foods to eat to beat nausea, what foods beat nausea, what foods beat anxiety, what foods beat stress, christiana velis, seed of life nutrition, seed of life, nutritionist bondi beach, bondi beach, sydney, bondi beach sydney, bondi beach australia, sydney australia nutrtitionist, christiana, velis, velis nutrition, christiana velis bondi beach, christiana velis sydney australiaComment

Doctor Pregnancy Fitness Tips

Anna Kooiman of Strong Sexy Mammas interviews Dr. Jill Gamberg about the following:

1. Why exercise is beneficial for mom & baby?

2. How much exercise do we need each week?

3. No contact sports or those that risk falling— but does that include things like bike riding & snow skiing?

4. Avoid hot Pilates and hot yoga.... or exercising in hot & humid outdoor conditions.... why?? And does this also mean we should stay out of the sauna, steam room, & hot tub?

5. How intense should we exercise? Why do we use RPE & talk test rather than heart rate?

6. How heavy or light should weights be for classes?

7. Why is it important to pay attention to our pelvic floor for both short term and long term health?

8. How can certain exercises help and hurt our chances of abs separation?

9. Old recommendations to stay off back completely.... have been replaced with something less strict- why? And how do we know if we should be conferenced and get off our back?

10. Is it okay to run and jump in pregnancy? How much? And how do we know if/when we should slow down?

11. Every women is different. Every pregnancy is different... what are some common aches/pains/issues to be aware of as it relates to exercise? (incontinence, pelvic pubic pain, round ligament pain, back pain, swelling, carpal tunnel)

12. Breathlessness... how do we know if it’s something to be concerned about?

13. Basic water & super quick nutrition tips?

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Does Belly Dancing = Less Pain in Labor?

At the hospital yesterday, I found out Baby Girl is head down, which is good, but she is on the right side of my belly, facing sideways... which apparently means I may have another posterior delivery. OUCH!

And no, unfortunately belly dancing or figure 8’s may feel good, but below you’ll see I’m learning more ‘sophisticated’ moves to get bub in an optimal position.

Brooks was posterior and the back labor was atrocious. I was able to get through with out an epidural, and escape an unplanned c-section, but in the end it was a bit traumatic. His heart rate dropped big time and the doctor had to give me an episiotomy and suction him out. Brooks was healthy and that was all that mattered at the time. But of course it made recovery less than ideal.

For the record, I'm not whinging. I know we all have crazy birth, newborn, or other wild scenarios we wish had been a bit different.While at my appointment yesterday, my midwife recommended I go to the 'Spinning Babies' website for exercise ideas to get bub in an optimal birthing position. Their exercises, stretches, and a few partner led (rather unconventional) strategies are meant to help restore balance to mothers and get the pelvis in proper alignment.

The top of their site says, “Easier birth with fetal positioning. Use this site and videos to improve fetal position (breech, transverse, posterior) and birth. Reduce the chance of cesarean.”

I reached out to the founder (Gail Tully, a midwife living in Minneapolis, USA) if she would do an interview to share with all of you, my Strong Sexy Mammas! She agreed.

I really enjoyed the chat. She also coached through a few exercises you may find useful yourself.

By the way! Gail says, 'belly dancing' isn't a bad idea... but she shows me how to take those moves up a gear... to hopefully get Baby Girl in a good position.