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

Pumping and Freezing Helped Me Get Over an Emotional Rollercoaster

Here are some of my experiences breastfeeding my babies… good and bad. I’ll talk about the emotional rollercoaster in a bit… but first… As I get ready for my Strong Sexy Mammas fitness & nutrition challenge celebrating my return to exercise… I have had several people ask me about breastmilk supply and how exercise can impact it.

My experience with Brooks and what I have heard from the ladies who take my classes and a doctor friend… as long as we are A… getting enough water…. and B…. losing weight at a healthy rate (not too fast) or supply should (knock on wood) be totally fine! I will say finding a comfortable nursing sports bra is key.

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

Baby News! Just Born. Welcome to the World!

My husband Tim and I would like to say....

Please welcome to the world - Annabel Kooiman Stuckey.

8.3 lbs - May 23, 2020

We took these pics minutes after she was born.

Annabel and I are still covered in blood enjoying our baby bliss hormones as they set in!

Thank you so much for all the well wishes on Instagram!

I can't wait to share more about my experience. But first.... a quick note...

Anna KooimanMay 28, 2020anna kooiman baby, baby girl, baby girl postnatal fitness, annabel kooiman stuckey, annabel kooiman, annabel stuckey, strong sexy mammas, postnatal fitness, women's fitness, online women's fitness, online fitness for women, online fitness for moms, online fitness for mums, sydney fitness for women, women's fitness in sydney, sydney australia, sydney fitness, sydney online fitness, prenatal fitness, online pregnancy fitness classes, online postnatal fitness classses, flat tummy after baby, how to get a flat tummy after baby, diastasis recti, what is abs separation, what is diastasis recti, what is diastasis, diastasis after baby, diastasis during pregnancy, how to preserve core, how to prevent diastasis recti, how to prevent abs separation, how to prevent abs separation in pregnancy, how to prevent abs separation during pregnancyComment

'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

'Corrective Exercise' What is it? And how does it ease aches and pains?

The posture of parenthood is a 'slouch' --- let's change that!

So many movements cause us to constantly hunch forward. From nursing and bottle feeding in awkward positions, to the repetitive bend down and pick little one up from the crib, stroller, floor, or carseat - they can cause aches and pains.

Plus! We are so much more accustomed to ‘sitting’ than our ancestors who got a lot more incidental movements in during the day.

I have spent a lot of time getting educated through women’s fitness certifications. If you wonder how I choose which exercises to put in my classes. Here are a few of the reasons!

I’ll bet you can guess some of the most common complaints I hear from women (especially in the prenatal and postnatal period).

Can you relate to any of these?

If so… My Strong Sexy Mammas workouts can help!

-tight hips - pelvic and pubic pain

-weak glutes - flat bum

-weak abdominals - bulging belly - diastasis recti

-sore lower back

-sore upper back

-weak shoulders

-incontinence - weak pelvic floor

In today’s interview, I chat with James Goodlatte from Fit for Birth (fitness certification company for pre and postnatal corrective exercise + diastasis recti core consultant program).

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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Birth Trauma Into Triumph - How Visualizations and Affirmations Prepared One Mamma for Baby Number Two

Here’s something to ponder…. What if a traumatic labor and anxiety filled postnatal experience with your first child made you question if you even wanted to have another child? That’s how one of my friends (and Strong Sexy Mammas participants), Jo, felt for quite a while. But after a lot of soul searching and recovering, Jo and her husband are now the proud parents of a newborn baby boy, Finn. Jo’s inspiring story is so relatable. These stages of our lives are incredible in so many ways, but I think we can all relate that they can also be HARD as hell.

Jo and I were chatting on the phone last week about her labor experience and I was so inspired. I am only a couple weeks away from delivering my second child, a baby girl. I will definitely be using some of Jo’s tips during my own labor. Be sure to watch the video above to hear about the specific affirmations and visualizations that worked for her this time around.

Jo says she feels like she was able to ‘rewrite’ in her mind what birthing babies is all about. So impressed. This birth story gives me chills.

Jo is a participant in my Strong Sexy Mammas online workouts. You may recognize her from some of our Toned in 25 classes! Can’t wait to have her back in a month or two for more training sessions that offer prenatal and postnatal modificaitons.

Physiotherapist + Ultrasound = How to Activate Pelvic Floor and TVA Correctly

Reasons we practice diaphragmatic breathing, pelvic floor and TVA activations in my Strong Sexy Mammas women’s online fitness classes:

-Improve Back Pain

-Make Labor & Delivery Easier

-Flatten Post Baby Belly

-Reduce Incontinence Issues

- Decrease Stress

-Lower Risk of Abs Separation (AKA Diastasis Recti)

-Reverse Muscle Imbalances

-Release Toxins

-Encourage Body to Rest, Rebuild, Restore

-Set Foundation for More Difficult Core Exercises

WATCH: I hope my ultrasound helps YOU! It can be hard to know if we are activating our pelvic floor and TVA correctly. I think this video will help! I just went to a 37 week pregnancy appointment with Anna Scammel, a women’s health physical therapist practicing in Bondi Beach, Australia.

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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.

Despite Covid-19, Beautiful Birth and Baby Bubble

After having a bit of anxiety about birthing during this pandemic, I have forced myself to have a mindset shift. And it's working. The mind is a powerful thing, hey?

Lots of ladies from my Strong Sexy Mammas fitness classes have been sharing similar emotional struggles with me.

Watch this IGTV LIVE chat I did with Nadine Richardson, She Births founder, doula, prenatal yoga teacher, mother, and Strong Sexy Mammas participant.

I was having recurring stress dreams about Tim and Brooks dropping me off at the hospital doors while I wailed in pain. Bizarre I know. But another pregnant friend was just telling me she had been having the same dream! (Probably due to the headlines of women in NYC for a time being forced to give birth with out their partners present.)

I've just started getting back into my She Births, holistic, childbirth education training. It is giving me even more confidence that I can once again have a beautiful birth, even if circumstances change.

I was able to deliver Brooks without an epidural and I am hoping to have a natural birth in a few weeks with baby girl. We obviously can't script these things though, so I will cross my fingers for the best!

So much to think about. And so much to chat with Nadine about in our IGTV LIVE interview!

Here's a little insight for all my preggo Strong Sexy Mammas from Nadine,

"YOU CAN DO IT - you were made for this, designed to birth, designed to love. And despite all the craziness going on birth is still a normal physiological event. Remember that your baby doesn't know the difference between you in a pandemic or not, both in pregnancy, birth or afterwards. They simply want to be with you, hear you, smell you, see you and work with you during labour to come into this amazing world we all share."

We will put the replay in the Strong Sexy Mammas Free Women's Fitness Guide in your library.