"Sarah Devlin"

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8th
May

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Pram Fit Pause… Winter has well and truly arrived and with it comes unpredictable weather. Therefore, I have decided to put my pram fit class on hold for a few months. Watch this space for a new session come the Spring!! In the meantime, I have one space to fill for a Mum and baby PT session. Shoot me an email or message if you are keen. Have a great winter mamas and hope to see you all soon xx
15th
March

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I am by no means a raw foodie and am somewhat skeptical of the benefits of a 100% raw food diet.However, cutting out processed foods in general is a good thing and eating as many raw veggies every day will only do you good. People who follow a raw food diet believe it has numerous health benefits, including: Increased energy Clearer skin Weight loss Reduced risk of disease I attended a RAW food dinner a month or so ago and needed to bring a share plate. I don’t have a dehydrator and wanted to make something sweet that was easy. I find many raw desserts, though mostly yummy, very heavy and just taste of dates and nothing else. I found this one on a cute little blog called The Rawtarian and made it the night before the dinner. It was soo yummy, sweet and creamy and although has dates in it, wasn’t too heavy. Even my husband liked it until I told him it was raw!! Here is the recipe so give it a go the next time you have a sweet craving; http://www.therawtarian.com/raw-chocolate-shortbread-bars xxS
10th
February

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Aussie mamas check out this spray I found at Woolies!! I have been wanting to make my own cleaning spray for awhile now (for a non-toxic version) but have been too lazy. I bought this on at Woolworths and the ingredient list reads like this- Demineralized water, Organic Fruit Acids, Organic Veggie Glycerine, and Bitter Orange Extract. A natural disinfectant.  I don’t care that it’s organic, as obviously we don’t consume it, but it’s perfect for baby toys, highchairs, surfaces etc. Super cheap too. It smells kind of funny because there are no fragrances in it but that’s fine by me. xxS
9th
October

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The class is $15 cash ladies. Can’t wait to see you there!! Please let me know if you have any questions. xxS
29th
July

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Sportsmed Subiaco- Antenatal mum and bub swim class I attended this centre which is next to St. John of God in Subi for the prenatal swim aerobics class. I remember seeing mums and bubs at the end of my preggo one and thinking, I can’t wait to get my baby in the water!! Well that time is here as my daughter and I attended our first swim class. Firstly, this class isn’t a swimming lesson. It is an introduction to being in a pool for babies. You don’t dunk their heads, and the pool is lovely and warm. The space is welcoming and safe. There is a big change room for you and plenty of room for prams and all of the gear required for multiple changes of babies poolside. The classes are 1 hour and a half and broken down as follows; The first 20 minutes is with your little one. You sing nursery rhymes and play cute games in the water with them. At our class we were the only mum and bub!! This was a shame as the instructor therefore rushed through this part and although my daughter had a private little lesson, missed other baby interaction time. We still had a great session splashing and singing together. You then exit the pool and have 15 or so mins to feed, change, and settle your bub. Obviously, you can do this as long as you need to but they only wait for 15 so the class keeps moving. My husband came along with us (dads more than welcome too) which made it fabulous for me. My baby was very curious and not very sleepy after being in the pool, so she didn’t want to sleep right away. It was great to have him there. Although, the instructor did tell us, that when busy, a secretary will come in and watch the babies if they need some attention. The final part of the class is the mummy workout. It begins with a running and swimming warmup, then moves to stretches, arm circuits, leg workout, and finally a cool down. Swimming feels great and really is a good workout in general as you get the resistance of the water. However, the instructor I had did the exact same exercises she did every time I went to a prenatal class. I found the exercises to be a tad boring and not entirely effective. The word is that there are a few different teachers and some much better than others. Obviously, I lost the social aspect of the class being the only one there but remember from the preggo ones, that we had lot’s of time to chat and get to know each other. Good fun but not that great for losing fat. The instructor did finish with some pelvic floor exercises which is good as I am a big fan of  the importance of these being repeated to pre and post natal ladies!! My daughter was so cute in the water so I think I’d go back just for that. To sum up; Cost- $27.50- yikes… but it is subsidized by your private health fund depending on your cover. You have to pay in advance via card to prevent “no shows”. They have a 24 hour cancellation policy. Bookings- Do so well in advance. My day was a freak accident and I know of many mamas who haven’t been able to get a spot some weeks.  Parking- Expensive it’s Subi. However, it’s much cheaper to park on the street as opposed to the hospital car park. Workout- Decent. Easy on joints, cardio aspect in the pool lifts the heart rate for sure, and arm and legs do get a bit of work done. However, wasn’t overly impressed with my instructor. Times- Monday 1-230pm, Tuesday and Friday 1030am-12pm Overall, I would give this 3 out of 5 for mums and bubs. It is just too cute to see your baby in the water, but there are better workouts for your money if you are wanting results. xxS
21st
July

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Review of Pre and post natal yoga class at 8 Limbs in Leederville This is a 1 hour and 15 minute yoga class for expecting mamas and also mums and bubs. My daughter and I were the only mum and bub combo as the class was otherwise made up of preggo ladies. You can bring your baby from birth until too big to fit in a capsule. The post natal class is on Tues and Thurs at 945am, a great time for my babies schedule!! The space is great. It’s quite a big studio with plenty of room for a pram (although my mountain buggy didn’t fit through the door). My capsule was perfect though and it was great to bring a blanket to put down on a yoga mat for her. The teacher was brilliant. She made me feel very comfortable and reassured me that it’s cool if my little one is noisy. They have a quiet room in the back that you can take the baby into if they act up or for private nursing time. The preggo ladies were more than happy to hear her cooing and shouting and have a look so I didn’t feel stressed at all. The class itself was great. A good balance of vinyasa type flow with longer held flexibility stretches and balances. She had variations for me as a non-preggo person and kept the class flowing well. I felt my tricep muscles the next day, which is always a bonus!! The only thing I wasn’t comfortable with, was seeing ladies in their 3rd trimester exercising and laying flat on their backs. We know this is a contraindication and obstetricians (and most pilates instructors) would not recommend this and use an incline wedge or pillows instead or avoid altogether. For more information about this I will refer back to an interview I did with Liz Wilson; http://sarahdevlinthepersonaltrainer.tumblr.com/post/11773783526/thank-you-so-much-for-speaking-with-me-liz-first To sum up; Cost- $19 for causal class or $17 if you’re not working (doesn’t say it on the website but that’s what she charged me) Parking- Decent. There is 2 hour free parking on Newcastle street. I found one close to the studio but if that street was all full, there is a massive lot behind “The Garden” bar. Workout- Great. I felt stretched out, relaxed but also did some sweating. I love yoga and was very happy with this class I’m going to say a score of 4 out of 5 for mum and bubs who want a yoga class. http://www.8limbs.com/yoga/prenatal-yoga xxS
11th
July

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Postnatal Fitness Classes Karrinyup A free 1 hour circuit class led by physios at the Karrinyup community centre. As far as I know most communities have a class like this to offer their mamas. The reason this one appealed to me was because it’s convenient to get to (ie. lot’s of parking) and it’s only an hour long. You also didn’t need to have your baby at the local hospital so all ladies are welcome wherever the bub was born. The space is huge so prams more than welcome. It’s also big enough to hide the sounds of crying little ones so no worries if yours is less than perfect. The class begins with a cardio aerobics style warmup and static stretches. The bulk of the session is a circuit around the big gym. You can stroll your bub with you or leave it on a mat or blanket while you go to the different stations. The exercises are quite easy to do yourself although the small pictures at each station are hard to read. In between the timed stations, you walk briskly for a few minutes. I felt the class was super social. So it was great fun but no one seemed to be working very hard (me included). I felt if I would have wanted to really go for it, I would probably look silly. The physios walked around to supervise but more for safety than serious motivation. One did check my abdominals for separation which is great as this is very important!! The class ends with static stretches and an informative physio information chat. Ours was about bowel movements post-natal :) To sum up; Cost- Free Parking- Lots, no problem at all Workout- Easy. You won’t be sweating but you’ll probably make some friends!! Who can join- Anyone with a baby from anywhere 6 weeks to 6 months I’m going to say a score of 3 out of a possible 5 for mums with bubs!! xxS
8th
July

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Reviewing mum and bub activities in Perth!!! It’s tricky finding time to get back in shape with a new baby obviously… Breastfeeding is brilliant for shrinking the uterus and helping that initial weight loss. But for most of us, it’s not enough to get back into those pre-baby jeans!! We all know that exercise is also fabulous for increasing our energy levels, increasing bone density, improving strength and flexibility among so many other benefits. New mamas might like to hit the gym, fav. class, or out for a run before the baby gets up or after they go to sleep but after night feedings, long days, and cold,dark evenings it is near impossible!! So finding somewhere you can go with bub during the day to get going is so important. Not only do you get a workout, you get out of the house and socialise.  This month I’m going to use my blog to do some reviews of my local places in Perth. Please share with any mamas out there and let me know if you and your baby have a favourite spot. xxS
10th
May

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This personal trainers life has changed!! I gave birth to the most amazing little girl 2 weeks late, 5 weeks ago today. I I truly believe that by exercising, eating well, and taking whole food supplements meant that I was in peak condition for my labour and have had such a healthy little baby.  Not to say it wasn’t/isn’t hard. The labour, breastfeeding, sleep deprivation, and all of the new things that come along with mommy hood are tricky but made that much easier, I believe, by a healthy lifestyle. Anyway, after the birth it was so interesting to try to engage my pelvic floor again. The pelvic floor is a group of muscles and ligaments which support the bladder, uterus (womb) and bowel. I tried engaging them a few hours after (obviously had other things on my mind for the first little while) and was surprised at how much effort it took. I had no tearing, stitches or damage or anything but of course, having been stretched out and relaxed, it takes time to get them back into shape. Before the birth, I found it easy to engage for both long sustained contractions and short, strong ones. After however, the long ones were pretty tricky. It doesn’t take long ladies, but make sure you start as soon as you can. I have started walking and doing gentle pilates exercises to get me going. It is amazing how quickly the uterus starts shrinking when you breastfeed, love it!! Apparently we also burn between 200-800 extra calories per day when we breastfeed (depending on your body type, the amount of milk you produce, and the frequency of your baby’s nursing). Also love it!!  xxS
20th
March

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One of my clients a well respected OB/GYN and fertility expert, introduced me to the wholefood supplement Juice Plus. When she did I ignored her at first, I believed I ate enough fruits and veggies foods therefore why would I need supplementation!! After I got pregnant I realised that certain supplements are always needed and recommended  (ie. folic acid, multivitamin etc). I decided I should do some proper research into this product. And boy am I glad that I did. Not only do I believe that every pregnant woman should be on this, I also believe that every man, woman and child should be too. It is not an isolated, man made, synthesized multivitamin, it is fruit and veggies- wholefood in a capsule. Do yourself a favour and have a look at the website I will link and the 22 clinical studies published that have been conducted by researchers at leading hospitals and universities. One of the most important points to note when looking at supplements is it’s bioavailability. Just because a product has antioxidants in them, it does mean that it is actually absorbed in the bloodstream. When I can see the multiple clinical research proving the bioavailability it makes me confident what I am taking is working and I have no problem recommending it to clients, friends and family. Check out my link;  http://www.sarahdevlinjuiceplus.com  xxS