1) Eggs
Eggs are a great alternative protein source to meat, which can sometimes be hard to stomach during pregnancy.
Full article here:
http://mazzamoller.blogspot.co.nz/2014/07/five-foods-for-heatlhy-pregnancy.html
About this website
Showing posts with label Mary-Ann Moller. Show all posts
Showing posts with label Mary-Ann Moller. Show all posts
Tuesday, July 29, 2014
Five foods for a healthy pregnancy
1) Eggs
Eggs are a great alternative protein source to meat, which can sometimes be hard to stomach during pregnancy.
About this website
Thursday, July 24, 2014
My pregnancy guide to group fitness classes - Mary-Ann Moller
My pregnancy guide to group fitness classes
I never used to be into group fitness classes at the gym, however, as my pregnancy has progressed and I am no longer able to do my preferred forms of exercise (CrossFit, running and heavy weights sessions), I needed to find something new. I have traded in the running for walking and replaced heavy weights with light weights or body weight sessions. But, these have become pretty ho-hum unless I can find a buddy to come along with me which can often be tricky as I like to exercise around mid-morning when I have the most energy. Most of my usual training buddies are working around this time. Group fitness classes seemed to be the obvious answer. At 36 weeks pregnant I attend about 7 Les Mills group fitness classes a week, including 4 BODYPUMP classes and 3 BODYBALANCE classes. This is nothing like my pre-pregnancy exercise program, but I love my new schedule! Here are a few reasons why I love doing these classes during my pregnancy:
Rest of article:http://mazzamoller.blogspot.co.nz/2014/07/my-pregnancy-guide-to-group-fitness.html
Tuesday, June 24, 2014
7 tips for preventing or relieving constipation during pregnancy
It may be a topic that some people find awkward or embarrassing to talk about, but constipation is incredibly common, whether you are pregnant or not. And if you are experiencing it, it is certainly no laughing matter at the time. Modern diets high in processed foods and sedentary lifestyles are major contributors to sluggish digestion and constipation. During pregnancy however, your body is undergoing many changes which may make you more prone to suffering from constipation and it's sidekick hemorrhoids (swollen veins in the rectal area). Although both are uncomfortable and sometimes painful, they can be easily prevented or relieved through diet and lifestyle.
Full article here:http://mazzamoller.blogspot.co.nz/2014/06/7-tips-for-preventing-or-relieving.html
Tuesday, June 03, 2014
How to get through 6 months of pregnancy without knowing
Here's a cracker of an article written by my daughter, Mary-Ann:
About this website
The advice in these articles is given freely without promise or obligation. Its all about giving you and your family the tools and information to take control of your health and fitness.
Candida and Fungal Infections? Gary Moller recommends you explore this programme:
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How to get through 6 months of pregnancy without knowing
1) Have an 'expert' or person in authority tell you you're not pregnant. This is incredibly powerful and will throw everything off course despite it being the most logical and correct answer. Go to the Doctor in the first couple of months complaining of severe lower abdominal pain and nausea. Have them do a pregnancy test which comes back negative and send you on your way with a diagnosis of Gastroenteritis.
2) Have irregular periods for the couple of years leading up to pregnancy. Have Doctors switch you around on different contraceptive pills, messing with your natural hormone balance and throwing everything out of whack. Decide to go off the contraceptive pill completely to try get your natural cycle back, and stop getting your periods completely for a few months prior to pregnancy. Ask Doctors if you should be concerned that you haven't had a period in months, but have them dismiss this since you have low body fat and are training twice a day. Loss of menstrual cycle is common among female athletes so you leave feeling upset that you may be infertile rather than considering you might be pregnant.
3) Be in top physical condition prior to pregnancy. Be fit and healthy with good abdominal muscles. Your tight abdominal muscles will mean
2) Have irregular periods for the couple of years leading up to pregnancy. Have Doctors switch you around on different contraceptive pills, messing with your natural hormone balance and throwing everything out of whack. Decide to go off the contraceptive pill completely to try get your natural cycle back, and stop getting your periods completely for a few months prior to pregnancy. Ask Doctors if you should be concerned that you haven't had a period in months, but have them dismiss this since you have low body fat and are training twice a day. Loss of menstrual cycle is common among female athletes so you leave feeling upset that you may be infertile rather than considering you might be pregnant.
3) Be in top physical condition prior to pregnancy. Be fit and healthy with good abdominal muscles. Your tight abdominal muscles will mean
Tuesday, July 16, 2013
How I got my body 'contest ready'
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| Dolled up, starving and exhausted. Let the binge begin! |
After stepping off stage at about 4pm, this is what I ate in the evening to follow. Nothing was measured as it was an uncontrolled and guilt-free binge on whatever I wanted.
- 3 Powerades (2 red, 1 blue...only the best colours!)
- Lots of orange juice!
- Lots of chocoloate
- Burger King: 1 x BK chicken burger with extra mayo, 1 x whopper junior burger with cheese and extra mayo, fries with ketchup, coke
- Chocolate cake
- Chocolate ice-cream
- Nutella sandwiches with Molenburg bread, lots of them
The next morning I woke up and feasted on more chocolate for breakfast, followed with 8 pieces of toast with Nutella, then went out for pancakes with bacon, banana and maple syrup. I put on about 1kg overnight and expect that has gone up further since, although part of this will be to do with rehydration.
Friday, February 15, 2013
Protein shakes as a dietary supplement
by Mary Ann Moller
I use protein shakes as a dietary supplement, as part of a healthy diet and to assist with my training. In order to maintain a hard training schedule and get the most out of my workouts, it is crucial to supply my body with a nutrient dense diet in order to recover from training sessions and increase lean muscle mass. While protein is an energy source, its main role is in tissue repair and growth. Unlike fat and carbohydrates, the body does not store protein so its role as an energy source is limited.
Protein is comprised of 20 amino acids, 9 of which....
Tuesday, December 25, 2012
How to measure your body composition and what it all means
"Measuring your body composition is helpful for tracking your progress with any fitness or lifestyle changes, as a measure of health status and to motivate you with your goals. Weighing yourself on a set of standard bathroom scales only provides you with your weight. People can become obsessed with numbers! The number on the scale is not the most important thing here, what's important is what that weight is made up of and how this is changing over time......"
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Saturday, December 08, 2012
Mary-Ann Moller's Fitness and Nutrition Blog
If you are a "younger" person, working on improving your fitness, you might want to follow my daughter's blog about her
quest to become super fit.
quest to become super fit.
"My plan for this blog is for it to be a way to share my progress with my friends and family and also to motivate and keep myself on track. I will be posting my goals, photos, progress, training sessions, nutrition, motivational quotes and random thoughts!"
Mary-Ann is at home, here in Wellington, training as hard as one ever could, ably partnered by Step-Mom, Alofa. Mary-Ann has one year to complete at Otago University to become a nutritionist.
She already has written many articles which help the reader make sense of training and nutrition, including how to keep healthy.
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Friday, May 25, 2012
Exercise prescription experts are disempowering their patients
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Here's the statement that she had to respond to:
Increasingly exercise is being advocated as a treatment strategy for a range of medical conditions. In response, a new field of 'clinical exercise prescription' has evolved. Clinical exercise specialists aim to prescribe safe and physiologically sound programmes. These specialists working with clients in clinical settings often create a dependence that effectively changes the client's perception of physical activity or exercise. We encourage this dependence by over-complicating exercise prescription.
Consider the above statement and provide well argued support for your interpretation of the statement.
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| The clinical relationship as it should be. |
Exercise prescription experts working in the clinical setting overly complicate exercise prescription creating a dependency. This tendency to encourage the individual to brainlessly defer to the “expert” is symptomatic of what is happening throughout modern society: The insidious process of disempowerment of the individual and the granting of their power of choice to both the State and to the professional Expert. The two drivers of this process are the desire of others to get their hands on the hard-earned dollars of the individual and the ever-growing need by the State to have total control over every aspect of its citizens’ lives.
An expert is a person who belongs to a secretive organisation, called a “profession”. For a group to be a profession it must have, in addition to rituals of initiation, such as exams and internship, it must have its own secret language in the form of special acronyms and long-winded words.
In the profession of orthopaedics, for example, indecipherable acronyms abound. These leave the prostate patient in a state of confused awe and helplessness before the God-like specialist.
The diagnosis,“IDKJ”, is authoritatively pronounced by the orthopaedic surgeon and recorded for posterity upon the “God-Sheet”. Upon viewing this pronouncement from On High, all those down the priestly line of command obediently respond with appropriate mutterings of agreement and the patient is anointed with ritualistic treatments, such as ultrasound and core conditioning. “IDKJ”, if you would like to know, is priestly code for “Internal derangement of the knee joint”. That still does not mean much at all to the unwashed. There are actually codes within codes. IDKJ has three meanings. Translated from professional orthopaedic jargon, “IDKJ” actually means “You have something wrong with your knee”. But wait - there’s more to this code. It really means “I Don’t Know Jack-shit”. Only those high up within the orthopaedic priesthood know that one! So, if they don’t know jack-shit about what is going on with a person’s sore knee, why don’t they say so? The reason why they do not is because doing so would be giving away some of the power they have over the individual.
This process of disempowerment is in evidence within clinical exercise prescription. The average reading age of New Zealand adults is 13 years, so why use words like “biceps” or “abdominals” when working with a patient when “upper arm” and “tummy” will suffice? Why teach incredibly complex and potentially dangerous exercise routines that involve teetering on an over-sized ball that requires constant supervision to prevent complete confusion and inevitable injury from falling off when the same could be achieved with mowing the lawn with a hand-mower or digging the garden with a spade? Which is better when it comes to real practical rehabilitation? Unless the patients are in training for the next Swiss Ball Olympics!
Further complicating matters for the patient is the drive by over-inflated egos which require constant pumping. Experts need to totally bamboozle their patients to create a dependency which will keep pumping hard to ensure their ego doesn't deflate. Utter complexity with the aid of exclusive props (very expensive exercise machines), along with not really understanding a single word of the professional language ensures patients keep coming back. And this of course equals profit!
Exercise prescription must of course address the health issue at hand, but needs to be in a form that the individual can apply to their unique personal circumstances, relevant to their everyday life. It must be based on their lifestyle and what they prefer to do, without reliance on expensive and fairly inaccessible exercise equipment. When a patient goes to a rehabilitation clinic they are expected to leave their brain in the carpark. Instead, exercise prescription should empower the individual. Experts should be telling the patient “when you get out of the car, don't forget your brain, because you will be needing it!”.
The diagnosis,“IDKJ”, is authoritatively pronounced by the orthopaedic surgeon and recorded for posterity upon the “God-Sheet”. Upon viewing this pronouncement from On High, all those down the priestly line of command obediently respond with appropriate mutterings of agreement and the patient is anointed with ritualistic treatments, such as ultrasound and core conditioning. “IDKJ”, if you would like to know, is priestly code for “Internal derangement of the knee joint”. That still does not mean much at all to the unwashed. There are actually codes within codes. IDKJ has three meanings. Translated from professional orthopaedic jargon, “IDKJ” actually means “You have something wrong with your knee”. But wait - there’s more to this code. It really means “I Don’t Know Jack-shit”. Only those high up within the orthopaedic priesthood know that one! So, if they don’t know jack-shit about what is going on with a person’s sore knee, why don’t they say so? The reason why they do not is because doing so would be giving away some of the power they have over the individual.
Knowledge is Power: with Ignorance it is Control
This process of disempowerment is in evidence within clinical exercise prescription. The average reading age of New Zealand adults is 13 years, so why use words like “biceps” or “abdominals” when working with a patient when “upper arm” and “tummy” will suffice? Why teach incredibly complex and potentially dangerous exercise routines that involve teetering on an over-sized ball that requires constant supervision to prevent complete confusion and inevitable injury from falling off when the same could be achieved with mowing the lawn with a hand-mower or digging the garden with a spade? Which is better when it comes to real practical rehabilitation? Unless the patients are in training for the next Swiss Ball Olympics!
Further complicating matters for the patient is the drive by over-inflated egos which require constant pumping. Experts need to totally bamboozle their patients to create a dependency which will keep pumping hard to ensure their ego doesn't deflate. Utter complexity with the aid of exclusive props (very expensive exercise machines), along with not really understanding a single word of the professional language ensures patients keep coming back. And this of course equals profit!
Exercise prescription must of course address the health issue at hand, but needs to be in a form that the individual can apply to their unique personal circumstances, relevant to their everyday life. It must be based on their lifestyle and what they prefer to do, without reliance on expensive and fairly inaccessible exercise equipment. When a patient goes to a rehabilitation clinic they are expected to leave their brain in the carpark. Instead, exercise prescription should empower the individual. Experts should be telling the patient “when you get out of the car, don't forget your brain, because you will be needing it!”.
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About this website
The advice in these articles is given freely without promise or obligation. Its all about giving you and your family the tools and information to take control of your health and fitness.
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