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    pregnant exercise

    Module 1: Getting Mentally and Physically Strong

    Regain Your Life Balance

    pregnant exercise meditation

    Staying Healthy & Happy

    Pregnancy Online Course – Module 3: Getting Mentally & Physically Strong

    being mentally & physically strong in pregnancy

    Getting Mentally Strong

    New Mothers are highly susceptible to low self esteem

    There are a number of reasons why motherhood in particular has the potential to impact on your self-esteem. During pregnancy, ‘mothers-to-be’ are often completely focused on the new baby – how to make the baby room perfect, how to get the baby to sleep, how to have the best childbirth. Yet, so much of the impact of motherhood is on their lives and not the life of the little one they are doing everything possible to ensure has the perfect life.

    Many issues rise to the surface when you become a mother due to unresolved conflict. For instance, if you have issues with your own mother it can bring to the surface past pain and can leave you feeling very insecure and worried about not repeating the same patterns of behaviour. Similarly, if you have been through any past trauma you can become over protective of your own children. If you have unresolved issues with your family (for example you’re constantly seeking approval from your parents) this can lead to feelings of abandonment and neglect which ultimately affect how you view yourself and your level of self-esteem and depression.

    When you become a mother your whole sense of identity and thus your self-concept often changes, as your roles change.  In addition, many women have issues prior to childrearing with establishing a positive sense of identity and thus, motherhood intensifies any self-doubt and insecurities they felt before their child was born. In order to change this, the first step is developing a clear self-concept, so you know who you are, you like who you are and you’re confident of being who you are in all situations.

    Reducing Stress In Pregnancy and Motherhood

    It has long been known that if you’re pregnant, your stress level can jeopardize your baby’s future health. Babies born to highly stressed mothers develop more slowly, weigh less at birth, and are more vulnerable to infections” Mayer, E MD, The Mind-Gut Connection

    We often think of stress as something that would be nice not to feel, but in pregnancy and motherhood it is a necessity for the health and wellbeing of your child. Therefore, if you have not already committed to stress reduction activities, now is the time to start.

    Stress-Ruducing Activities

    1. Top 10 Stress Relieving Techniques
    2. Anxiety – You Have a Choice
    3. Combatting Negative Internal Thoughts


    If you are finding it difficult to reduce your levels of stress, get in touch to see how we can personally help you get back on track.


    COPE-perfect mum book - perfect parenting solutions

    “Centre of Perinatal Excellence (COPE) is a not-for-profit organisation devoted to reducing the impacts of emotional and mental health problems in the pre and postnatal periods”. Visit COPE at:

    If you think you might be experiencing signs of depression, take a look at the COPE Guide above. COPE also offers a wealth of advice on how to seek support if you’re feeling depressed pre and post pregnancy.

    Do You Suspect You May Have Low Self-esteem?

    Here are some of the characteristics of Low Self Esteem to look out for:

    • Social withdrawal
    • Feeling anxious and emotional
    • Lacking social skills and self-confidence
    • Feelings of depression or sadness
    • Less social conformity
    • Inability to accept compliments
    • Focusing excessively on the negative
    • Self neglect
    • Treating yourself badly but NOT other people
    • Excessive worrying, especially over the opinions of others
    • Reluctance to take on challenges
    • Self doubt

    Now It’s Your Turn To Do A Little Work

    sad woman low self esteem

    How do you know you’re suffering from low self-esteem?

    Let’s Put Your Self Esteem To The Test

    Your Exercise

    Click on the Link below to complete this Self Esteem Online Quiz and find out how well you’re currently travelling.

    Self esteem Quiz 

    Let's Boost Your Self Esteem

    In order to ensure you are mentally strong in motherhood, let’s start by giving you a self esteem boost.

    Your Exercise

    Click on the Link below to complete this Self Esteem Boosting Activity

    How to Boost self-esteem





    Making Your Health a Priority

    Boosting Your Motivation To Be Healthy

    Your exercise

    Take out a piece of paper and write down what being healthy means to you. This is a great way to remind yourself regularly of why it’s important to YOU to ensure you eat good quality, healthy foods on a daily basis.

    savoury egg tart recipe

    Mini Egg Tarts


    • 6 whole eggs
    • 1 tablespoon of chives
    • 50g of grated low-fat cheese
    • Pinch salt & pepper
    • 6 slices of low-fat ham, chicken or turkey breast sliced into 3 strips
    • Baking paper
    • 1 (x 6) muffin baking tray


    Preheat oven to 180 degrees Celsius


    • Combine all the egg mix and whisk – set aside
    • Cut out 6 square pieces of baking paper and make a cut diagonally in each corner to fit the muffin tray holes
    • Take the 3 slices of ham and make a ring inside the muffin hole (over the paper)
    • Pour enough mixture to inside the hole to reach the top
    • Place in the oven for 20 minutes. Then turn the oven off and leave the tarts in the oven for a further 5 minutes – this will ensure they are cooked through, but not overcooked.
    • Remove from oven, peel away the baking paper and serve.
    scrambled eggs breakfast recipe

    Scrambled Eggs with mushrooms, avocado, spinach and beetroot dip


    • 1 bunch of loose spinach
    • 1 cup of sliced button mushrooms
    • 1/2 cup of water
    • 2 whole eggs
    • 1 teaspoon of margarine
    • 1/2 an avocado (sliced)
    • ready made beetroot dip
    • 2 slices of crusty bread (toasted)
    • 1 lemon wedge
    • salt and pepper to taste


    • Add the butter to a frypan and allow to melt on high heat
    • Crack the 2 eggs into the butter and continue to stir until nice and fluffy – remove and place on serving plate
    • In the same pan, add the sliced mushrooms and water and stir until tender, then add the spinach and fry until just soft – not overdone. Then add these ingredients to the same plate
    • Add a spoonful of the beetroot dip, toast and avocado to the plate
    • Finally serve with the lemon wedge and pepper or salt – to your liking

    More Breakfast, Lunch & Dinner Healthy Options

    There are a few simple ways to stay healthy without having to spend hours in the kitchen.

    Make breakfast easy with one of these options

    • porridge topped with banana or peaches
    • corn or lentil fritters with avocado, spinach and tomato
    • yoghurt with blueberries
    • wheatbix with honey and banana
    • a boiled egg on a crusket or toast
    • smoked salmon on crusty toast with sliced avocado

    Make lunch and dinner easy with one of these options

    • mixed salad with egg and nuts
    • sachet of steamed quinoa and rice combined with spinach leaves and a tin of tuna
    • a wrap with avocado, cheese and egg
    • a grilled chicken breast fillet or steak
    • ready made pasta topped with tinned organic tomatoes, spinach leaves and pinenuts

    Getting Physically Strong

    The Royal Women’s Hospital undertook a study to assess the effects of walking in pregnancy. They found that when pregnant women walked at a safe pace during pregnancy, they reduced the pain and duration of childbirth. This study highlights the importance of staying fit and healthy in pregnancy.

    The Royal Women’s Hospital has a great resource page on how to maintain your health and the health of your baby during pregnancy. It is a really good resource to give you peace of mind that you’re doing everything you can to deliver a healthy and happy baby and to remain healthy and happy yourself. The Royal Women’s also provides great advice on engaging in SAFE physical activity during your pregnancy.

    Keeping your back healthy

    If you are in Melbourne, you may like to attend a Fit To Deliver Class in Melbourne. This organisation specialises in Pilates for pregnancy women. They also see a range of DVD’s you can use at home to keep you and your baby fit and healthy during pregnancy.

    This is what Fit To Deliver note on their website:

    “Fit to Deliver classes adapt traditional Pilates exercises to create a fun, safe, effective exercise system for you during and after your pregnancy. You will learn how to activate your deep abdominal and pelvic floor muscles to help prevent low back and pelvic pain.

    Strong abdominal and pelvic floor muscles, a good breathing technique and good muscle tone will help you to adjust to the physical changes occurring in your body while your baby develops. Fit to Deliver can be continued post-natally to ensure your abdominal and pelvic floor muscles recover strength and tone safely”.


    How to increase motivation to stay healthy

    When you have a new baby it’s very common to let your health slide. The last thing you can think about is preparing healthy meals when you’re exhausted. However, looking after your health is paramount to not only your health but to the mental and physical health of your baby, particularly if you are breastfeeding.

    Top 10s

    One of the best ways to boost your motivation is to write down the Top 10 reasons why living a healthy and happy life is important to you.

    Here are some of the common reasons people give for wanting to start and sustain a healthy life:

    1. I will have more energy
    2. I will feel more confident
    3. I will feel more comfortable in my clothes
    4. I will look forward to playing with my kids
    5. I can spend quality time with my partner if we walk together and use the time to talk about stressful topics – rather than bringing these things up at home in front of the kids
    6. I will believe in myself more
    7. I will be able to think clearer during the day
    8. I will be less preoccupied with food
    9. I will attract more positive people, things and experiences into my life
    10. I will achieve much more than I am now in my lethargic, unmotivated state

    calm parenting program


    Help For Mums does not accept any liability to any person for the information or advice (or use of such information or advice) which is provided on the Website or incorporated into it by reference. Help For Mums provide this information on the understanding that all persons accessing it take responsibility for assessing its relevance and accuracy. Women are encouraged to discuss their health needs with a health practitioner. If you have concerns about your health, you should seek advice from your health care provider or if you require urgent care you should go to the nearest Emergency Dept.