As a mother of three children and women's health and fitness coach, and an expert in pre
and postnatal fitness -  I understand how hard it can feel to make the time to prioritise our
health and fitness. Certainly, now with the world of social media, many fitness influencers are
sharing their online fitness programs without any clue of the challenges we mums face on a
day-to-day basis but also the physical changes our bodies go through during pregnancy and
beyond.

It is a topic I am extremely passionate about; I want all mums to feel empowered to become
their fittest, happiest, and most confident selves without sacrificing time with their children,
foods they love and their social life which is so important for the mother's mental health. You
can achieve a healthy lifestyle without doing a hard and fast unrealistic program, trust me, as
a mum of three, what I tell my clients to do, I breathe every day.

Firstly, it is important to recognise and accept the physical changes our bodies have gone
through during pregnancy and beyond. You may have diastasis recti and pelvic floor
dysfunction, but this is not a reason to stop you from achieving your goals. We need to
consider this and ensure the foundation work is done first. Having a baby is the most
precious, exhilarating yet challenging time of our lives. To grow a baby and birth to a baby
requires so much strength and energy. I strongly believe you can become your strongest
self-following childbirth when you know how to start.

Here are some tips to support you to prioritise your health, fitness, and wellness as a busy
mum:
1. Set realistic goals - understand that your fitness journey may look different now than
before children and that’s ok. Focus on the things you can do and then set realistic
and achievable goals which align with your current lifestyle and schedule.
2. Create a schedule - Plan your workouts just like you would do with any other
important task you have to do for work or other areas of your life. Add this to your
diary commit yourself to do it and tick it off your schedule. When setting the time into
your diary, be realistic. Don’t try and do a workout on a day when you know there is
already very little time (less than you would normally have) and less support around.
You are likely to not do it- then this feeling will cause self-criticism.
3. Short and effective workouts - you may not have the time now to go to the gym and
do the 60-minute class you enjoyed before having a baby. Don’t let that be an excuse
to give up. Rather swap for at-home express workouts. Focus on shorter, high-
intensity workouts, which can be slotted into your busy day for example when the
baby is napping or during a lunch break at work. My FIT MAMA powered by Mari
Carmen Fitness app has many at-home express workouts perfect for the busy mum
and if you are new to exercise following having a baby you will find a safe 6-week
postnatal program on the app.
4. Get the family involved - Make fitness a family affair. Include your children in walks,
bike rides or family workouts. Getting outside during the weekend to the park not
alone has many health benefits but will also save you money.
5. Meal planning and prepping - Spend some time at the weekend planning and
prepping your meals. Where possible try to plan and prepare lunches and snacks for
those busy days. For example, when cooking your dinner cook more, which you can then store in a container for lunch the following: super easy and effective.
6. Prioritise sleep - I know this one is challenging as busy mums and something we
have no control over but there are a few things we can try to do. If your little one goes
down at 7 pm, try getting an earlier night to catch up on sleep before the early hour
night feeds start. If you are lucky enough to have sleeping children, then ensure you
make the most of this and prioritise a good evening routine. Remove devices at least 90 minutes before bed and create your bedroom the perfect space to catch up on
sleep; darkness, right temperature, and no electronics. If you have the time reading
before bed is a great habit to get into as will not only support your mental
health/personal development, but it will also promote sleep.
7. Practice self-care - Remember that self-care is not selfish. Where possible take
breaks to be alone by yourself to reflect, process and breathe easy. It may only be 5
minutes or so over a cuppa but use this time wisely to just sit with your thoughts with
no distractions.
8. Seek support -Motherhood is one hell of a journey. Seek support from loved ones
and friends who are also on a similar journey to you. Choose wisely and make sure
they are giving you the support you need. Having a support system can make a big
difference.
9. Be kind to yourself - Understand there will be days that do not go to plan and accept
that this is life and it’s ok. On days when you are not feeling yourself be conscious of
where you spend your time on social media as remember comparison is the thief of
joy. Do not compare someone's ‘reel highlights’ with real life. Perfection does not
exist.

Starting with one or two of these tips may just help you prioritise your health, fitness, and
mindset. FIT MAMA powered by Mari Carmen Fitness app, is not just another fitness app.
This app has been designed by mums for mums to give you all the tools you need to
become the best version of yourself throughout motherhood and beyond.

By Mari-Carmen Sanchez-Morris
Insta: @maricarmenfitness
Website: www.maricarmenfitness.com
​

​

There’s a reason I lost my shit the last time (because this has happened many times) a well-meaning fellow mum said to me, “Just arrange the vegetables in smiley faces, that worked for our son who was *really* fussy”. Genuinely, I’ve wanted to smack the smirk off every single person who has said that to me over the past 3 years (and I’m not generally a violent person), because Braxton isn’t “just fussy”.

I have known this for a long time, that our situation is more serious than just fussy / picky eating. I’ve known that the dark circles under his eyes are likely the result of not having enough iron in his red blood cells, and that the sporadic pains he experiences in his body are because there isn’t enough glucose circulating his muscles, that the bursts of hyperactivity are spurred on by the spikes in his blood sugar-levels, caused by the only foods he will eat, and that his immune system is lower than it should be for the son of a holistic wellness coach and nutritionist, because he simply doesn’t get enough nutrients and what he is eating is damaging his gut, and therefore, his immune system.

I have known all of this, but after pursuing numerous approaches that bore no results, I kept being told by well-meaning family members that he’ll grow out of it as kids usually do, to just “give him what he wants” in the meantime, and that I am being too “stressy” and highly-strung about his eating. So I tried, in vain, to “relax” about his eating in the hope that less resistance from me would reap results.

I didn’t do a great job of relaxing, because deep down I knew that he wouldn’t just grow out of it, and we have now, at four years and three months old, been given a diagnosis of ARFID – avoidant restrictive food intake disorder – and anaemia, which may not sound particularly serious, but as I have discovered throughout the course of my own life with chronic illness and subsequent remission, the body offers warning signs. The onset of deficiencies that aren’t dealt with can be the catalyst for any number of conditions that we may be genetically predisposed to. It’s a slippery slope.

Though I certainly cannot blame anyone else, I am angry at them for continuously telling me “let it go”. But mostly, I’m angry at myself for not being firmer in my resolve to the well-meaning family members and friends. I suppose that after trying everything we possibly could (at least everything we knew about), the only other option was to wait and hope that things would improve. But with each passing day that Braxton’s eating got worse, as did my anxiety surrounding the situation.

It began early on - It all started when he hit a year old. If I’m being honest, he never loved food, even for those 6 months that he was on solids before he reached a year he was never the baby who ate everything in sight, and I can only recall two occasions where he reached for what was on my plate, but at least he ate. He always had a very strong gag reflex, and around the time he turned 1, he would gag each time he tried something new, and the gag reflex would lead to projectile vomiting. This happened on many occasions when I was in public places, without my husband as it was always during the day, as I navigated new motherhood with this child who would just vomit wherever we went, other mothers swiftly gathering up their young to escape the vomiting child, lest it be contagious. One time I was in a soft-play café when it happened. It went everywhere – absolutely everywhere. He was drenched from head to toe, the high chair was drowning under the weight of the vomit, and I was covered in the stuff myself. Not one of the mums around us offered to help, and that was the last time I took Brax anywhere at mealtime for a long while.

After a few months of this happening, I took him to the doctor to see what was wrong with him, not yet connecting the dots myself, because surely this wasn’t normal.

After ruling out allergies, reflux, gut issues and anything more sinister (which I admit I didn’t allow tests for because I knew it wasn’t sinister), I managed to look back over those months, put things into perspective, and realise that it was nothing more than the fact that he was a child with a very reactive gag reflex. The cause may not have been sinister, but its consequences certainly were.

As Braxton’s brain began to connect eating new foods with being violently sick, he trained his brain to believe that food was bad, and over time, his dietary repertoire decreased and decreased, and as he became more verbal, he even taught himself to say things like “that will make me sick” or “this is dirty food” – these were NEVER things he’d heard us say.

And that’s where we are today. A mother who is a nutritionist, health-food blogger and wellness coach – the annoying kind who makes homemade jam and vitamin gummies, homemade gluten-free bread and dips, weekly soups and beetroot burgers, healthy cookies and crumbles, not to mention coming from an Israeli / Moroccan family where being a foodie isn’t a choice, it’s a given – and a son, who, as of January 2020, will eat only: jacket potato with beans and cheese, plain pasta, pizza or pizza bagel and, what can only be described as a blessing from God, his daily morning smoothie, into which I’m able to put a load of superfoods and some essential vitamins. THANK. GOD.

Our lowest point came recently when he stopped eating fish fingers and nuggets when he could “see the white”. The foods I vowed I’d never give my children are now things I would be happy to see him eat again. Fish fingers would at least mean him getting some protein. Bolognese was given up around 4 months ago, with no explanation, because it’s “dirty”, but give the kid a chocolate and he’ll Bruce Bogtrotter the whole thing up.

Try and give him the chocolate in a bribe if he eats a vegetable, however, and he’ll forgo the chocolate. He has a defiance in him that I have never seen on a child before, and that all my friends who have kids of the same age, agree is unusual. “If you eat just one pea, just ONE,” I plead, “you can have that whole chocolate you chose!” Braxton’s response: “I won’t have the chocolate then,” and he’ll walk away. Like a calm, self-assured Mafia boss who rests in the knowledge that the other person will always relent, because he’s the one that does the negotiation, no one else. I’ll make you an offer you can’t refuse, he’s thinking, and that offer is that he’ll eat chips or he’ll go hungry. Don Corleone has nothing on Braxton.

And yes, bribing was also something I vowed before becoming a parent that I’d never do. It’s easy to stick to the list of non-negotiables that you compiled before you had kids when you have children who you know won’t let themselves starve. Braxton is a whole other kettle of fish, and changes in our approach to parenting have come from a place of utter desperation. You do what you have to do to get by.

No stone is left unturned - When we realized that bribing and negotiating wouldn’t work (nor would the smiley faces or different colours or nice plates or eating on the floor or outside or in the car or in fucking outer space), and two doctors had said he was healthy, we took him to a homeopath we know and have worked with before (not our usual homeopath), one who is also a GP. “Just leave food out for him, don’t force it, and he’ll eat eventually when he realises he’s not getting anything else. Give him healthy foods he likes and nothing else.” She gave us some remedies to try, to no avail. We then took him to our usual homeopath who spent hours figuring out which remedies would be right, but again, nothing changed. (I’d like to note here that this is the first thing homeopathy hasn’t worked, for me.)

The next step was to take him to our naturopath, who has five healthy children of her own so any advice from her is always welcome, but after she’d exhausted the checklist of generic questions: does he eat better at nursery because they usually do, does he eat better at your mum’s house – she basically said the same as the homeopath. It was as if people, even professionals in our life, were not acknowledging that this wasn’t a child who would just decide one day that he now enjoyed the food. I couldn’t imagine it happening – even though I constantly prayed it would – because I knew my son. I knew that it went deeper and that his defiance is part of his innate character. Even as a baby he was independent beyond comprehension; nothing could be in his cot – teddies, books, muslins or anything else that usually offer babies comfort, and he would never accept any sort of comforter such as a dummy, toy, or blanket – he rejected anything and everything that would have made life easier for us. And yes, these qualities will stand him in good stead as an adult – his confounded, unmitigated self-assurance and awareness of self – but parenting a child like that, well, saying it’s challenging is more of an understatement than saying that Oprah is a bit successful. He may grow up to be this independent, self-assured adult, but if I haven’t dropped down dead from the stress of it all before then to witness it, I’ll eat my hat (or my vegetables).

Because our children are here to challenge us to the very core of our beings. They strip away the ego until we are forced to bare ourselves naked and acknowledge our truest selves in the most raw, exposed, humanness of our shadow self. And that’s where I’m at now.

So after the practitioners who always solved all my problems before this couldn’t help, we took him to a child psychologist who also happened to be a gastroenterologist – the perfect combination for our situation, I thought (if not a little more mainstream than we’re used to). But, alas, we essentially spent £250 for him to send us an email of ‘tips’ after the consultation – all of the same ilk as the aforementioned suggestions. Oh, and have we tried letting him cook alongside us so he can see how the food is made? No, genius, I’m a food blogger but have never had my son in the kitchen with me.

Along the way, we also took him to a paediatrician and our cranial osteopath, and I started having sessions with a spiritual life coach to unblock anything in my own energy that might be causing this. I’m still on that journey.

More recently, a friend whose son stopped eating following a sickness bug suggested EFT (emotional freedom technique). She said her son had stopped eating everything because of the fear that he might be sick again. Although her son was 7 and remembered a time in his life when he did eat and food was ok, we thought we’d give it a go as we hadn’t tried it yet, and it was gentle.

The EFT practitioner was also a colour therapist. She did the tapping on him without him knowing what it was about, and she worked with the colours. She explained that Braxton is a ‘red’ child. We are all made up of colours but very rarely is someone fully ‘red’ without that red being muted down a bit with other colours. She’d only ever treated 2 red children before him. She said it explained his infernal defiance, and that simple bit of information helped me emotionally. As someone who advocates a personalized and individualized approach to healthcare, I’ve spent years trowelling through information about what makes us all unique, more recently delving into the modality of Human Design, so this helped me to understand why things that worked for other children (like bribing with chocolate, a method which will see most children submitting their principles), never works with Brax. I had a session with her myself, once again trying to take responsibility for the situation we find ourselves in, aware that it could be something in my own energy and willing to play my part and put in the work.

The practitioner came for 2 weeks in a row, then said to wait for 2 weeks and in that time not mention the food at all – just give him what he wants and lay off, and in 2 weeks there should be some minor improvement. But, as I feared (and I wish I wasn’t shrouded by this total pessimism surrounding this situation but I suppose I’ve lost all hope), nothing changed.

And as the heaviness under his eyes morphed itself into an altogether deeper and more terrifying hue, and the complaints about sporadic joint pain became less sporadic and more frequent, I knew I had to do something fast.

We’d already taken him to a paediatric rheumatologist after the first few times he’d complained of knee pain before he was 3. I was diagnosed with juvenile rheumatoid arthritis aged 2, so it’s always at the back of my mind and I whisked him off to the doctor at the first mention of knee pain even though I could see there was no inflammation. At the time the doctor said he looked healthy, I was doing all the right things (supplements etc), and that he’s sure things would improve. But over a year later, here we are.

Our genes determine which illnesses we are predisposed to, our lifestyle determines whether they get triggered…The thing is, I’ve spent my entire career advocating the fact that our genes are not our destiny and that our lifestyle determines which genetically pre-disposed illnesses will get triggered and when. The fields of epigenetics and nutrigenomics leave no doubt that this is the case. So we may have grown up with a debilitating chronic disease that even others in our family might have too, but with the right lifestyle choices for our children, this illness need never be triggered in them.

Which meant that my entire approach to parenthood coming into it was to do everything I possibly could to strengthen my children’s immune systems. I pushed myself through a 24-hour back-to-back labour with no pain-relief to bring my son into this world in the calmest, most natural way possible to ensure that not only did he come into contact with all the essential birth microbiome that comes with a natural delivery, but that he would not start his life with trauma that could lead to physical difficulties. I placed immense pressure on myself to breastfeed both children through excruciating damaged milk ducts to ensure that their guts were as strong as they could be from the beginning, which would lead to a strengthened immune system, not faltering on this for a minute when postpartum arthritis flare-ups (that only happened after birth when otherwise in remission) left me unable to walk and some days, hold my babies. I knew that stopping breastfeeding would probably help me heal quicker, but I wasn’t prepared to risk any autoimmune response in my children triggered by gut issues from formula. (Just to be clear, I don’t regret any of these choices and would make the same decisions all over again.)

But then, came weaning, and I was ready and prepared – excited even – making absolutely everything from scratch with the finest quality organic ingredients, absolutely sure that nurture would lead the way over nature, and that my children would be great eaters because of what they saw at home and I’d be able to say to people who told me about their fussy kids, “Oh, you have to let them see how it’s done at home”. Smug bitch.

And yet. And yet… of all the things that could happen, my child chose to hate food. And with all my qualifications and experience, it all remains futile and redundant and none of it matters because if he won’t eat, there is nothing I can do to help him, and that has rendered me useless. For all the homemade vitamin gummies, 48-hour cooked bone broths and homemade elderberry syrups (the things I try to offer when he’s unwell), they simply sit, desolate, on the shelf in the fridge while I ponder the utter irony of the position I find myself in.

Food. The very thing that mothers pride themselves on providing to nourish their children, staring at me in the over-qualified, used-to-be-smug face, and there’s absolutely sod all I can do about it.
Food. The very thing that mothers pride themselves on providing to nourish their children, staring at me in the over-qualified, used-to-be-smug face, and there’s absolutely sod all I can do about it.
Because our children are here to challenge us to the very core of our beings. They strip away the ego until we are forced to bare ourselves naked and acknowledge our truest selves in the most raw, exposed, humanness of our shadow self. And that’s where I’m at now.

We were given the diagnoses of ARFID and anaemia caused by malnutrition, and through the bloods were thankfully able to rule out anything inflammatory, autoimmune or coeliac, and we have since found a therapist who specialises in ARFID. She works closely with patients over a long period of time through child psychology, psychotherapy, play therapy, cognitive behaviour therapy (CBT), mindfulness-based CBT and trauma-based CBT. We begin on Monday. Though we will see this lady for the time-being, there is a specialist clinic for ARFID at Great Ormond Street Children’s Hospital, and we’re trying to get in there as they offer a whole dedicated team with psychologist and dietician.

I suppose the diagnosis, or label – something I shunned the idea of myself growing up with a chronic disease in an attempt to not be defined by something I did not choose – almost came as a relief to me. It validated my belief that this is a serious situation that could lead to long-term, chronic health issues, and also helps me to be able to illustrate to people who may trivialise the situation that Braxton is not “just a fussy eater”.

I’m going to document our journey with ARFID here, so that relatives and friends can keep abreast of what’s going on, for others going through similar to feel less alone (I won’t say get tips as I clearly have none left, though I hope in time I will build up an arsenal of tools based on results), and for myself, so I can look back on this one sweet day, when Braxton is no longer malnourished, perhaps when he’s that self-assured, confident adult I know he’ll be, and see that this was all part of my learning journey.

Until then, I’m still working on myself through meditation, inner-child and unblocking work, and with the spiritual life coach, as, though I am not blaming myself for this condition my son has, I am pretty sure that as parents, with our children being an extension of us (or to go deeper, us all being an extension of one another), our energy contributes to our children’s choices and ultimately, to their health. To that end, I have to do as much work as he does. So here I am, vowing to do that.

By: Lauren Vaknine
Insta: @laurenvaknine
Website: www.laurenvaknine.co.uk

As a holistic psychology expert, I've witnessed the profound impact that
nurturing our inner child can have on our emotional wellbeing. Our inner child
represents the essence of our early experiences, shaping our beliefs,
emotions, and behaviours. Unresolved childhood wounding can often stay
hidden within us, influencing our daily lives. The way we interact in our
relationships, our own inner voice, whether we adopt unhelpful coping
mechanisms or habits that we no longer serve our best interests.
Understanding and nurturing our inner child is a beautiful way to foster
personal growth and healing.

Understanding Our Inner Child:
The inner child represents the emotions, needs and experiences we had
during our formative years. Unresolved childhood traumas, neglect, or unmet
needs can result in the inner child carrying emotional wounding into
adulthood. These unresolved emotions can manifest as self-sabotaging
behaviours (ummm hello binge drinking, working until burn out or high levels
of perfectionism), repetitive relationship challenges or emotional distress.
Meetings your inner child with compassion, identifying what she needs and
meeting those needs or visualising giving her a big hug are all great places to
start.

The Importance of Inner Child Healing:
1. Self-Awareness: Healing the inner child fosters self-awareness, allowing
us to recognise patterns and triggers rooted in childhood experiences.
Offering her understanding and compassion soothes the emotion attached to
those unmet needs and empowers us to respond rather than react to present
situations.
2. Emotional Healing: Addressing the wounds of our inner child enables
emotional healing. Acknowledging and validating past pain allows us to
release the emotional charge attached to those experiences and enables us to
move forward with greater insight and emotional freedom.
3. Improved Relationships: Bringing awareness to our inner child positively
impacts relationships. By understanding our triggers and emotional
responses, by offering ourselves compassion for the needs we had that went
unmet, we can build healthier connections in our adult life. We no longer need
to rely on our partner to soothe attachment wounds from childhood.

Practical Steps for Inner Child Healing:
1. Self-Compassion: Practice self-compassion by acknowledging and
validating your inner child's feelings. Speak kindly to yourself and offer the
same nurturing care to a visualised younger version of yourself that you would
to your own child.
2. Inner Dialogue: Engage in inner dialogue exercises. Write letters to your
younger self or inner child, offering love, understanding, and reassurance.
This helps bridge the gap between past and present selves.
3. Inner Child Visualisation: Visualisation techniques can be powerful.
Visualise your inner child and wrap your arms around her or imagine kissing
her forehead. What does she need? Try some activities that bring her joy and
healing. Spend time in nature, engage in creative pursuits, or simply offer your
inner child moments of guilt-free playfulness and relaxation.
4. Therapeutic Support: Consider seeking professional guidance. Holistic
therapists, counsellors, or psychologists specialising in inner child work can
provide tailored techniques and support your healing journey.
5. Mindfulness and Meditation: Cultivate mindfulness practices to connect
with your present emotions. Meditation can help you observe thoughts and
emotions without judgment, fostering healing and acceptance.

Healing your inner child is a profound and transformative journey. It's about
acknowledging past pain, embracing vulnerability and nurturing yourself
toward emotional wholeness. By tending to our inner child with compassion
and understanding, we pave the way for profound healing, empowering us to
live more authentically and wholeheartedly in the present.

By: Charlotte Lewis
Insta: @MyPsychologyCoach
Website: www.mypsychologycoach.com

Join us on October 10th at 11:00 AM at Shoreditch House for an extraordinary event that will guide you on the path to discovering your soul's true purpose. Hosted by Mothers Meetings, this inspirational gathering promises to be a transformative experience.
Event Details:

• Date: October 10th
• Time: 11:00 AM
• Location: Shoreditch House

Are you prepared for a journey of self-discovery like no other? Our powerful trio of guest speakers—Alice Rickard, Coral Golding, and Steph Douglas—will lead the way. Each speaker brings a unique perspective on purpose and motherhood, helping you navigate the beauty and chaos of parenting while prioritizing self-care, unleashing your creativity, and embracing adventure.
Meet Our Guest Speakers, and host Aisha Carrington!

• Alice Rickard: A Transformation Coach for the Empowered Woman, Alice specializes in overcoming self-doubt.
• Coral Golding: A multi-talented individual passionate about health, fashion, wellness, and homeschooling, she is also a Diet and Nutrition Coach.
• Steph Douglas: As the founder of the Thoughtful Gift Company, @dontbuyherflowers, and a mother of three, Steph offers a distinctive viewpoint on purpose in life.

But that's not all! We're thrilled to announce that Carine Moko, the founder of Eléngé, will be with us as well. Eléngé offers 100% natural, multi-use skincare that embodies the essence of youthfulness. Carine will share her insights on balancing motherhood, self-care, and creativity. Plus, she'll be offering mini speed facials to add a rejuvenating touch to your day.
This event is an opportunity to connect with like-minded individuals and build lasting connections as you embark on this wild and wonderful journey to find your true self.
Don't miss out on this chance to unlock your soul's purpose. Reserve your spot now and join us at Shoreditch House on October 10th at 11:00 AM. Let's explore the depths of self-discovery together. See you there!

APPLY FOR GUESTLIST - [email protected]

A summer holiday survival guide by twin mum and leading life coach Alice Rickard
Website: www.themotherofmind.com
Instagram: @motherofmind

Let’s be honest… as much as we all love our children, the summer holidays can fill us with dread. Endless weeks of juggling, entertaining, spending, and coordinating. And to top it all off, during the longest days of the year.

The tiny little squares of the calendar suddenly seem to have expanded. How the hell am I going to get through this? What am I going to do with them? How am I going to get my work done? These recurring yearly thoughts echo around the minds of mothers EVERYWHERE.

As a self-employed, twin mother, living in London, I get it! It’s a lot.

I’m sure you've already been bombarded by endless WhatsApps stating who is doing what, which camp is the best, and the top days out for your children, which personally just fuels the anxiety and comparisonitis we mothers can often feel.
​
This guide is not about them. It’s about you. Let me take you from surviving to thriving on the countdown journey to September.

Here are my THREE top tips when it comes to managing the summer holidays: 
PREPARE. PRIORITIZE. PRIZE.

PREPARE

If you can win the first 5 minutes of your day, you can win the first hour. If you can win the first hour, you can win the day. How you start your day will determine whether you will respond or react to whatever the day throws at you.

If you can start your day calmly with some breathwork or even set an intention for how you want to feel that day, you are literally guiding your central nervous system on how to feel. I am aware this sounds wishy-washy, but trust me, this works! It is the difference between me taking a beat to quietly respond to my children fighting over who is getting in the car first or screaming at them and slamming the door.

When we start our day by scrolling our phones, checking the gram, or some overactive WhatsApp group, we are telling our brains, ‘Hey, this is how you are going to get your dopamine today,’ and your brain is going to search for it throughout the rest of the day.

When we give it calm and peace, our brains search for more of that. We literally instruct ourselves on how the day will go. Before you cuss me out with the ‘well, your children clearly don’t jump on top of your bed at 5 am demanding their iPads’ - they do! And when they do, those are the days it is even more paramount that I prepare my mindset.

If you are starting the day thinking this is going to be sh1t. Your mind LOVES to be right, so it is probably gonna be sh1t.

You don’t need long, you don’t need crystals and candles and some whole meditation ritual. You need to lock yourself in the loo for 5 mins while you sit your children in front of the TV and do these three things.

1. BREATHE - Start your day by calming your central nervous system with 5 really long, slow, deep breaths.
2. INTENTION - Set your intention for the day. This is honestly the difference between existing and living. Is it to be calm? Is it to be present? Is it to be fun mum? Is it to be organized? Give your mind directions.
3. QUESTION - The quality of your life is determined by the quality of the questions you ask yourself. What do I need to do today to make today a success? What do I need to do today to make me feel happy?

PRIORITIZE

Something I had to learn the hard way when I became a mother was understanding the IMPORTANCE of prioritizing myself.

As a mother, prioritizing yourself is so important for both the well-being of your family and your sanity. It may seem counterintuitive at times, as your natural instinct is to put your children's needs first, but it is essential for both your energy levels and emotional capacity to survive listening to the same song on repeat in your car for 8 weeks.

Prioritizing yourself doesn't mean neglecting your children; rather, it involves carving out moments for yourself. It doesn’t matter what that time entails, but make sure it's something that brings you energy. What do I mean by that? Going for a walk listening to a podcast that makes you laugh, rather than scrolling a feed on the sofa that makes you feel inferior. Spending time with someone that makes you belly laugh so hard it tests your pelvic floor, versus someone who sucks the life out of you. Whatever it is, it should feel great.

By nurturing yourself, you set a positive example for your children, teaching them the value of self-love, balance, and resilience. You know the classic saying men have “happy wife, happy life” - I like to remind this one to my children: ‘A mum that has rest is the mum that’s the best.’

PRIZE

Hear me out. A lot of jobs give you a commission-based bonus. A lot of tough endurance races give you a medal. It’s a supportive way to acknowledge your performance. How often do you acknowledge your performance as a mother? How often do you say, ‘Do you know what I really nailed that meltdown, I handled it calmly, with no support, and got the job done’?

My best mum friend, Mary (you know the type that you wouldn’t have survived motherhood without), came up with a brilliant idea that we needed some sort of reward system for getting through various stages in our kids' lives, or in particular school holidays! Rewards have included spa trips, drunken shopping sprees, and my favorite one to date, a trip to go and see exotic dancers who pick you up and throw you around some dirty room in North London.

The prize itself is not the point. The logic behind it is. We are all so good at focusing on the negative, the things we’ve failed at or forgotten, the difficulties and the struggles. By having a prize and end goal in mind, it not only helps us move forward, but it also teaches us to look back and give ourselves the recognition we deserve.

My hope when you read this is you come up with your own, end-of-summer holiday reward system for all the bloody stars you have earned over the summer holidays. Let me know what your reward is going to be (Instagram @motherofmind) - I seriously want to know. One because I'm sure it will inspire me, but two because if you are taking the time to message me what it is, you are 10 times more likely to actually implement it. And I want that for you.

IN SUMMARY:

• Preparing your mindset is the MOST important factor when it comes to managing the summer holidays, more so than filling it with entertainment. Small tweaks to starting your day can have huge impacts.

 

• Prioritizing yourself is just as beneficial for your child or children as it is for you. You need to charge your batteries and take care of yourself. There is a reason we are told to put oxygen masks on first on an airplane.

 

• Prize - Acknowledge what an incredible human, person, and mother you are. What you do on a daily basis is not easy, and you deserve to be recognized for that. It took me about 28 years to recognize my parents for their efforts, so until they do, make sure you do.

You can find me on Instagram @motherofmind - come and say hello!

Good Luck and have a wonderful Summer Hols. See ya on the flip side.

Mother of Mind

Alice Rickard x

A massive shoutout and heartfelt thanks to all you incredible ladies who rocked our mind-blowing mothers meeting today at the exclusive Shoreditch House, featuring the sensational Siobhan Mears from the legendary Mears Collective! The room was bursting with fierce women determined to turn motherhood into an exhilarating chapter rather than the end of a dusty book. Our phenomenal Mothers Meetings Founder Jenny scott aka @chatwithjenny, as always, poured her heart and soul into making everyone feel welcome, encouraging us to share our stories, ask questions, and unleash our full potential. Her boundless inspiration and kindness are downright infectious!

Siobhan took us on a wild ride, revealing the secret sauce of unleashing our professional lives as women through a plethora of online tools. But here's the kicker: she didn't stop at that. She emphasized the crucial role of nurturing our families' well-being and safeguarding our precious mental health along the way. We collectively acknowledged the power of establishing an unshakeable foundation, paving the way for us to work smarter instead of harder. No more falling prey to the allure of fleeting social media highs. It's all about setting sky-high standards and constructing a rock-solid groundwork that sets the uber-successful businesses apart from the rest. pic by the wonderful @charlottegrayphoto xx

​When it comes to free platforms and online tools to assist coaches, there are several options available that can support various aspects of coaching. While free solutions may have limitations compared to their paid counterparts, they can still provide valuable resources for coaches. Here are some great free platforms and online tools for coaches:

1. Google Workspace (formerly G Suite): Google Workspace offers a range of free productivity tools, including Gmail, Google Calendar, Google Docs, Sheets, and Slides. These tools can help coaches manage communication, scheduling, document creation, and collaboration with clients.
   
2. Trello: Trello is a popular project management and organization tool that can be used by coaches to manage tasks, create workflows, and track progress. It offers a user-friendly interface and allows for collaboration with clients or team members.
   
3. Asana: Asana provides a free plan for task and project management. Coaches can use it to create and assign tasks, set due dates, and track progress. It offers basic automation features and integrates with other tools.
   
4. Zoom (Free Plan): Zoom offers a free plan that allows coaches to conduct one-on-one coaching sessions or group meetings virtually. It provides reliable video conferencing, screen sharing, and recording capabilities.
   
5. Canva: Canva is a graphic design platform with a free plan that coaches can utilize to create visually appealing coaching materials such as worksheets, social media graphics, or presentations. It offers a wide range of templates and customization options.
   
6. Slack (Free Plan): Slack provides a free plan for team communication and collaboration. Coaches can use it to communicate with clients or team members, share files, and organize conversations into channels.
   
7. Mailchimp (Free Plan): Mailchimp offers a free plan for email marketing, allowing coaches to build email lists, design and send newsletters, and automate email campaigns to engage with their clients effectively.
   
8. SurveyMonkey (Free Plan): SurveyMonkey provides a free plan that allows coaches to create and distribute surveys for gathering feedback, conducting assessments, or researching client needs. It offers basic survey design and reporting features.
   
9. HubSpot CRM: HubSpot CRM offers a free plan that includes contact management, deal tracking, and basic automation features. It can help coaches organize client information, track interactions, and manage sales pipelines.
   
10. Evernote (Free Plan): Evernote is a note-taking and organization tool that coaches can use to capture and organize coaching session notes, ideas, or resources. It allows for syncing across devices and easy searching.
    

These free platforms and tools offer valuable functionality to support coaches in various aspects of their practice. While they may have limitations compared to paid options, they can still provide a solid foundation for coaches starting out or on a budget.