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As we rejoice over the recent easing of restrictions in our community, we’re finally able to return to a version of normality again, which for some of us may include returning to the gym or studio. For new mums, or mums in general, finding the time to get to the gym can be hard, so Wotnot Naturals have teamed up with the BUMP Health & Fitness trainers to show you 5 easy exercises that you can do at home, with or without your baby. If you’re currently pregnant, these exercises are completely pregnancy safe and will help prepare your body for the physical challenge of labour. The exercises are carefully selected with a specific purpose and desired outcome, which will be explained in detail below. Essentially, just because you can, doesn’t mean you should. Let’s get started!

As always, please ensure that you have received a doctor’s clearance before you undergo this exercise routine and always stop if you feel any pain. The rest period between each set should be 60 seconds, however please take your time and rest or have a drink if you need to.

Exercise 1: Glute bridges – 15 repetitions x 2 sets

Lie down on your back on your mat and place bub safely on your hips (if you’ve had a c-section, remove the bub and don’t use any weights). Bend your knees and place feet close to your bottom. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in. Pause at the top for 2 seconds before slowly returning to the ground. Make sure that you press your fingertips and shoulders into the ground for extra support.

Strengthening your glute muscles is essential for all pre and post-natal workouts as they provide lower back support, which has been weakened due to your compromised core.

Exercise 2: Squats – 20 repetitions x 3 sets

To begin, your toes should be pointed slightly outward, about 5 to 20 degrees outward. Look straight ahead and hold your baby tight (if you’re holding the bub). Keep your chest up and proud, and your spine in a neutral position. Your weight is on your heels and engage your core. Breathe deeply into your stomach, break at your hip and push your butt back. Keep sending your hips backwards as your knees begin to bend. It’s important to start with your hips back, and not by bending your knees. Avoid squatting lower than knee-height to protect your pelvis.

The benefits of squats are great as they are a compound movement, working multiple muscle groups. It will kick-start your metabolism and ensure a nice and strong posture.

Exercise 3: Good mornings – 20 repetitions x 3 sets

Most of you might not be too familiar with this movement, but it’s certainly great for all at home workouts when heavy equipment is hard to find. The movement replicates leaning forward to pick items up, which is ideal to help strengthen your hamstrings, glutes and lower back.

Ensure you have a nice straight back with shoulders pulled back and draw your belly button to spine. With a slight bend in both knees slowly lean forward until your head is almost parallel with your hips, and slowly return to the start. If you’re holding on to your baby, make sure you support their head as you will be leaning forward.

Exercise 4: Reverse Lunges – 10 repetitions (per leg) x 3 sets

To begin, stand upright, with your hands at your hips or holding your baby securely. Take a large step backward with your left foot while lowering your hips, so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep. Stay on the same leg for all 10 repetitions and then repeat on the other leg for 10 reps. Once you’ve finished 10 reps on each side, you have completed one set.

Reverse lunges will open up your hip flexors which can become very tight as a biproduct of pregnancy. It also helps to strengthen your legs and glutes.  

Exercise 5: Side Plank – 25-45 seconds static hold x 2 sets

Place you baby on the mat next to you as you lay down on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Your top leg should be flat on the floor in front of your body. The higher up your foot is, the easier the plank will be. Lift your top arm straight up and stretch towards the ceiling. Hold the position without letting your hips drop for anywhere between 25 to 45 seconds depending on your fitness level and then repeat on the other side.

The side planks are meant to strengthen your internal core and protect your lower back from possible injuries. These are completely pregnancy safe as they are performed on your side, but please note that a ‘normal’ plank is not recommended once you have any abdominal separation (usually from week 16 onwards).

Maintaining your fitness throughout pregnancy and postnatally will reduce your chances of injury, help to speed up your recovery and allow you to return to your previous exercise routine a lot quicker. Mums need to be strong as they carry babies, nappy bags and push prams around the parks, so it’s important to ensure that the body is ready to take on the extra load.

Bump Health & Fitness offers pre and postnatal training for women, both online and in their state-of-the-art studio located in Dee Why, Sydney. For any questions, please contact the team at BUMP via: www.bumphealth.com.au.

There’s a lot to love about winter. Delicious hot meals with the family, layering up on winter fashion, and if Covid wasn’t around, we’d add in weekend trips to the ski fields too!

There’s a lot we do to shield ourselves from the cold weather, but sometimes that protection comes at a cost to our skin. And if you have sensitive skin that’s prone to conditions like eczema or psoriasis, the words “winter is coming” may make you feel like the months ahead will be a long and painful battle.

Here’s three easy ways you can be kind to your skin so you can get through winter without feeling red, raw and itchy.

Be proactive with your skin care routine

If you are prone to dry skin in winter, developing and maintaining a daily routine is one of the most effective strategies to help protect and care for your skin. You may find creating a night time habit works best to help seal and protect your skin overnight.

Gentle exfoliation will help remove any dead skin and allow better penetration of moisturisers. Just be cautious that you do not over do it, once every week or two is enough. That way you give your skin enough time to shed dead skin cells and healt properly. And make sure you do follow up with a rich moisturizer made with natural ingredients to protect your skin. This will help reduce inflammation and the chance of infection while making your skin healthier.

Now here’s a tip – Wotnot’s 100% Natural & Organic Baby Lotion is not just for bubs, it’s perfect for the whole family to use. The beautiful, velvety formula is rich with certified organic flaxseed oil - one of nature's richest sources of omega-3 and omega-6.

From eczema to psoriasis, it’s designed to help even the most sensitive of types of skin conditions. It’s pure ingredients mean, you can apply liberally without worrying about nasty toxins seeping into your skin.

Control your shower temperature

One of life’s simple pleasures is a steamy, hot shower. And in winter, your body will crave a long, hot shower and bath even more. But it’s one of the worst things you can do for your skin, especially if you suffer from conditions such as eczema.

Bathing in hot water strips your skin of its protective oils and draws out all the moisture which will leave you dry and itchy over time. Instead, keep the temperature lukewarm and limit your shower time to around five minutes. If your mirror gets steamy, then you know the shower is too hot.

Keep baths to around ten minutes and avoid cheap, fragrant bubble bath products if your skin is prone to irritation. If your fingers begin to prune, you know it’s well time to hop out.

Post shower, pat yourself dry instead of rubbing the towel over your body which can scratch your skin and make you itch if you suffer from eczema. Apply a nourishing moisturiser right after to help lock in the hydration.

If your skin is irritated already, don’t skip bathing. Try a lukewarm bath with a gentle, natural cleanser. If you’re lost for options, our 100% Natural & Organic 3-in 1 Baby Wash, Shampoo & Bubble Bath is suitable for both you and the little ones. It’s perfect to use on sensitive skin conditions such as eczema, rosacea and psoriasis.

Add sunscreen, even on a cloudy day

It’s standard that your summertime skin care routine will change as you head into winter. But one product you shouldn’t skip out on is sunscreen.

Some time in the winter sun will give you a boost of vitamin D which can help the skin repair itself and is proven to help even if you have a condition like eczema. Not wearing sunscreen though will make your skin worse and cause it to dry out even more.

Wotnot’s 30 SPF Natural Sunscreen was initially formulated to not only protect from the sun but also to treat eczema. Featuring certified organic ingredients, this sunscreen has a beautiful texture, is deeply moisturising and is made for people with sensitive skin.

It’s become a go-to product for eczema sufferers as it helps people manage their condition effectively without any harsh, toxic chemicals and with no side effects.

Looking after your skin in winter may sound like a chore, but once you create a daily habit of it, your skin will be glowing radiantly rather than beaming red from being itchy and raw. As always, drink lots of water in winter, avoid rapid changes in temperature and use skin care products that are natural and nourishing for your skin.

We’re living in an unsettling and unprecedented time with still no clue of where things are headed. But as weird as things feel right now, we have gotten used to peering at empty supermarket shelves, giving people a wide berth as we walk by and swapping our night pyjamas for our day ones.

While social distancing measures may have introverts rejoicing, being stuck inside day after day isn’t entirely good for anyone’s wellbeing, even with the restrictions starting to lift slowly.

Our days were blending. Working from home feels more like work all the time. But news updates are a little less gloomy day by day, shining a little light to map our way out. For now, with some kids at school part-time, everyone is still confined to the one space which can compound the stress on this last stretch.

So, it’s important to take steps every day to make self-care your priority. Here are our tips for ways to look after your wellbeing and come out the other side of lockdown still feeling like you. The end is hopefully close! 

#1 Create a routine

Before Covid-19, you may have already had a standard routine before work or getting the kids set for school. But with social distancing, all that could have gone out of the window. Maybe now is the time to implement some of these routines again.

Whether you write a routine down or make a mental checklist in your head, a daily routine is one of the best ways to look after your mental health, especially if you're out of work. It helps provide the stability that we’re all craving right now. Without a routine, you’re more likely to feel drained, anxious and directionless.

You could benefit from a routine that starts in the morning to get your most dreaded activities out of the way. Or you might find an evening routine, such as laying out your exercise clothes, helps you get set for the following day.

If you no longer have a morning commute, why not start the day in a new way and try meditation or yoga ... maybe you’ll even keep this going post-Covid!

# 2 Be kind to yourself

We’re seeing hilarious stories of people getting dressed up to take their bins out. Why? Because we miss having an excuse to get dressed up and feel good about ourselves.

While putting on an evening dress and getting glammed up for the rubbish run does sound like fun, there are some easier ways to lift your spirits and be kind to yourself.

Perhaps it’s something simple like applying mascara to help you feel more like you. Maybe it’s just switching out of trackies for the day and wearing some nice jeans to break the routine.

It may sound like punishment for some, but a blood-pumping workout is one of the best ways you can be kind to yourself and boost your serotonin. Your brain will thank you and when the beach ban is lifted, your body will too.

You may also take this time to try some new recipes. As the empty flour shelves have shown, anxiety-baking is now a thing, and has proven to be a good way to reduce your stress. Indulge a little and make a sweet treat, just don’t go overboard.

#3 Hang out with mother nature

The swing sets may still be closed, but one thing we’re loving right now is seeing all the people make use of the park.

Parents are having fun playing with their kids. It’s inspiring to see people running laps or respectfully using trees to assist with their resistance training. People of all ages are just out enjoying a walk.

Seeing people out in nature and off their phones can give you a feeling of connection knowing that we’re all in this crazy time together. What an easy way to lift your spirits!

If you’re blessed to live near a national park or a lake, taking a short stroll among the trees or along water can help reduce stress and have a positive effect on your wellbeing. Just a short amount of time with mother nature will bring rewards to your ears with birds singing, your eyes with gorgeous scenery and a boost to your overall health.

#4 Re-Connect with others

If you’ve living in an area that still restricts all social catch-ups maybe consider having digital coffee dates with friends? If you are lucky enough to be allowed to meet in small numbers, now is the time to slowly start reconnecting. Maybe go for a walk with a friend, enjoy the crisp autumn air and this new-found freedom to interact.  

Isolation has not been easy for most of us and the smallest acts of kindness can have a ripple on effect that goes beyond what you see. Connecting in a simple way like smiling as you pass someone on the street or being kind to the workers at the supermarket can help make both your days a little brighter.

#5 Practice gratitude

Having a positive attitude towards gratitude can feel wrong in this dire time, especially if things aren’t going in your favour. But it’s scientifically proven to be great for your mental health and level of happiness to acknowledge what is good in your life right now.

It will also help open you up to new people and opportunities when times are tough.

While we don’t want to credit Covid for bringing joy to our lives, there may be some silver linings that you’ve experienced during this strange time. 

It can help to write down daily what you're grateful for. Whether you’re keeping a journal or just a mental note, this is a great list to remember especially when you’re feeling down or overwhelmed.

We are living in a truly historic time but it will end. We will come out the other side, things will get back to normal even if it is a new normal. Our mission as a company is to help improve the wellbeing of our community and we believe that these little acts of self-care will help us get through this time and emerge feeling more positive and ready to get going again.

To help kick start your self-care, we are offering a  FREE body lotion with any lotion bought   - one for you and one to share.   Our lotion is nourishing and beautifully moisturising and can help soothe dry skin from newborns to seniors.  Please take advantage of this fantastic offer.  Look after yourself and keep safe.

We have all been a bit shell shocked by images of people leaving supermarkets pushing trolleys overflowing with essentials. These images were soon followed by images of endlessly empty supermarket shelves! … and a national sense of panic set in.    

Why do people hoard?

Interestingly one of the countries most affected by Covid-19, Italy, has no shortage of these essentials in stores and nobody is stockpiling.  This shows us that the anxiety and fear which drives this hoarding is self-made. It shows us that there is no shortage other than what we create by our own behaviour. Hoarding at a time of crisis, experts say, is normal human behaviour.  Our evolutionary tendency to stockpile food ahead of a disaster was essential for our survival. As children many of us heard our parents talk about the importance of “putting something aside for a rainy day” and with a pandemic on the horizon many are responding to this primal urge by putting a large amount of essentials away.  In some cases, enough for 2 months not 2 weeks!

Because this hoarding response is so natural even those of us who would not normally act in this way will most likely take more than we need. I recently connected with a group of friends online (for a chat and a glass of wine😊)  and when the subject of people’s uncontrollable urge to hoard  came up, one of my friends admitted that her son called to say that he was standing in their local supermarket and that the supermarket finally had toilet paper in stock. My friend admitted that although she knew that her family didn’t need more toilet paper she responded to that basic instinct and asked him to get some… just in case.

Seeing other people hoard is infectious and can be difficult to ignore. Individually we can recognise this fear of “running out” as a natural primal response and in recognising this, we might resist the need to take what we know we don’t need.

Let’s spread a different infection.

While shopping for essentials or popping into your local pharmacy may never have been an especially exciting event, I have observed that it has now become, to a greater or lesser extent, a hostile experience. Even a trip to our favourite hardware store, which used to be a much loved weekend activity is now dreaded. Staff at these stores are under extreme pressure and on the receiving end of a side of human nature we might not be so proud of.  This is something we can change, even with a simple smile. We can take the time to say thank you to someone for their help whether at check-out or for helping us find something we need. I believe that this will be infectious too!!.. and will make a real difference to the challenges we and those around us are facing.

As a company our mission is to help improve the peace of mind and well-being of our community and so our team got together and decided to add a new pre-order/subscription option to our website. Now our customers can rest knowing that they will never run out of essentials, like nappies and baby wipes, without the need to hoard. We will get your products to you on time and in full!  We haven’t offered this before and so we would love to hear your feedback on how we’ve implemented this and any other suggestions you have on how we can help you more.