Bayside MamaMag Aug/Sept 2018 by MamaMag

BAYSIDE

mamaMAG Aug/Sept 2018

WIN 1 OF 5 PICTURE POSTIE FRAMED COLLAGE PRINTS WORTH $99 EACH Celebrating Dads Sam Wood Daniel Flynn Fun run mum Thriving on foods

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a mILLION REASONS TO SMILE There really is a million reasons to smile. Can you believe this issue marks our 1,000,000th copy of MamaMag! No I can’t believe it either! It’s seems like only yesterday I was trawling the streets of Bayside selling ads for an idea of a magazine I had with some rough mockups in a plastic folder. Never in my wildest dreams did I think we would become Melbourne’s most popular local magazine, or even that it would cover all of Melbourne. Who knew!? Of course there have been plenty of other reasons to smile. School holidays were amazing. Mama took her first proper holiday since starting this little mag. And by proper I mean I didn’t work. Yes I took my laptop and checked and replied to a few emails, but the rest of the time I spent relaxing. I’ve never taken a holiday where I didn’t work. Oh, and I didn’t take kids either! Blessings of a good divorce, the opportunity to travel alone. I spent 10 blissful nights relaxing by that dreamy pool with a view just there>> in the Tuscan mountains with my fabulous step mum. Four years growing a business and 6 years tackling the single mum thing, it was exactly what I needed. I got back to Melbourne refreshed and happy, just in time to celebrate my son’s 10th birthday and we had a gorgeous week doing fun things like ‘Skating At’ Crown and staying up late watching movies like you should on school holidays. There truly were a million smiles. But besides my kids and my legend step mum, it’s time now to turn our attention to the other heroes in our lives. The Dads! That’s me and mine just there>>! With Father’s Day just around the corner we decided to chat to a few amazing dads of Melbourne about their lives, kids and businesses. Plus we also tackle the topic of health and fitness this issue. It’s so important to look after yourself as a mum. It’s ok to put yourself first sometimes (like I did in Tuscany!!). Hopefully you find some inspiration and fun in this issue. And I look forward to bringing you a million more! @localmamamag

Local fun for everyone • Bayside • Eastside • Northside • Westside

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Contents Fun run mum

Great spots to run in Melbourne

Fit mama

Must have fitness items

Parklife 12 Checking out Cheltenham Park

Fit to be dad

Chatting with new dad Sam Wood

Turn the page

Party books from Story Mama

Thankyou dad

Speaking to the amazing Daniel Flynn

Fresh air and free

The joy of trampolining

Good food kids

6 ways to make them eat well

Mama can cook

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Tasty ideas from THR1VE

We love a mother Jennifer Roberts, Picture Postie

Nature’s way Access the goodness nature provides

Let’s rock

Rockclimbing for the family

A mirror model

Role model for your daughter

Colour to WIN

Win Mister Maker tickets

Hello undies Toilet training tips

10,000 copies per issue across the Bayside area: Bayside, Glen Eira, Kingston and Port Phillip. 40,000 copies across all four areas/magazines: Bayside • Eastside • Northside • Westside. Editor in Chief: Sarah Cavalier sarah@mamamag.com.au Local Bayside Advertising: Daniela Simonetta: daniela@mamamag.com.au Melbourne-wide Key Account Manager: Clare Betts: clare@mamamag.com.au Want to write for us or have an article idea? submissions@mamamag.com.au The opinions expressed herein are not necessarily those of the publishing staff. Reproduction in whole or part is prohibited without permission of the publishers.

MamaMag Aug/Sept 2018

Health related articles are designed to be informative and educational. They are not intended to provide specific medical advice or replace one-on-one advice from your health practitioner.

fun run mum Mama loves a good run and with so many great fun runs coming up what a great time to rug up and start training and exploring some different locations around our beautiful city. Here are Mama’s top picks around town.

1. The Tan. Probably the city’s most popular and well known running track, The Tan consists of a lap of the Botanic Gardens and Kings’ Domain. You’ll catch glimpses of the city, jog past The Shrine of Remembrance and journey along the beautiful tree lined Alexandra Avenue alongside the Yarra River. The track is made from compacted granitic sand, so a little softer under foot than paved footpaths. Most people run this track clockwise, but beware of the Anderson Street Hill. If you can run to the top of that baby without stopping you’re doing amazingly well! Distance: 3.82km per lap

Always mama’s go-to, there are so many options along the beach running/cycling tracks, and lots of sneaky spots to grab a coffee along the way! Pick a spot and just start running. I like to start at the bottom of North Road, Brighton (handy parking) and head to Point Ormond, Elwood, such a treat to take in the view from the top shown below (4km return) or take it a little further along to St Kilda Pier (10km return). Further down in Port Melbourne you can take in the sights of a cruise liner or two a the docks or the kite surfers at St Kilda. The possibilities are endless. You can run as far as you like, just remember you need turn round and go back again, so factor this into your plans. Distance: Varied

4. Yarra Bend Park and Abbotsford Covent.

The perfect run for some swan spotting (or pretending you’re an F1 car on foot!). Albert Park is a flat surface wrapped around the famed Albert Park Lake. There are 500m signs dotted around the track which makes it easy to know how far you’ve run and how long till you can stop! Perfectly picturesque, the lake makes a stunning backdrop for a run with the towering buildings of Queens Road and the city looming in the distance, although it can get a little windy at times.

The twists and turns of the Yarra River are certainly highlights on this track but the stand out for me is the beautiful peaked roofs and decorative windows of the historic Abbotsford Convent where we start (and finish off with a yummy lunch!). Following the Main Yarra Trail the running track winds along Merri Creek before crossing then looping around and back along the Yarra River. Leafy trails and the occasional views of the Melbourne skyline make this longer run a stunner. Meet hubby and the kids afterwards and pop into the Collingwood Children’s Farm to make it a family affair.

Distance: 4.69km per lap

Distance: 11km approx.

2. Albert Park Lake.

3. Bayside/Port Phillip bike track.

Great up-coming fun runs to get involved in: The Bloody Long Walk: August 26 YMCA Father’s Day Fun Run: September 2 Sandy Half Point: September 9

Connor’s Run: September 16 Melbourne Marathon: October 14 Carmen’s Woman’s Fun Run: December 2

5. Princes Park.

7. The Dandenongs.

We love a nice flat track and Princes Park, just north of the city, certainly fits the bill. A great beginner track, it’s super flat, easy to get to and it’s not too long. It’s well lit if jogging after hours is your thing and there are 500m makers along the route so you can mark your progress as you go. Try and race the trams heading along Royal Parade before heading up and around Melbourne Uni (we turn off at Tin Alley) before looping around along the cemetery. Up your kms with a double lap if you fancy.

It doesn’t get much more picturesque than The Dandenongs, but it you don’t like hills, this might not be your spot. There are a number of runs to chose from including the infamous Kokoda Memorial Walk best known as the 1000 Steps (which let’s be honest you are more likely to walk than run!). This 1.4 km flight of stairs is a testament to the tenacity of Australian soldiers who trekked the Kokoda Trail in World War II. Your calf muscles will be screaming, but the views will make you forget pretty soon. The foothills of the Dandenong Ranges also have a wide variety of scenic trails — take your pick! Mama loves the 4.8 km Sherbrooke Trail.

Distance: 3.2km per lap

6. Solar system trail - Port Phillip The Solar System Trail from St Kilda Beach to Sandridge Beach, Port Melbourne combines both art and exercise with sculptures of the Sun, Mercury, Venus, Earth, Mars, Jupiter, Saturn, Uranus, Neptune and our old friend Pluto, scaled down to the length of this seaside path. The accurately distanced markers keep you inspired as you try to reach the next one. Step it up a notch and get in some sand running around the Middle Park area without even missing a planet! Distance: 10km one way

Distance: Varied

8. Maribyrnong River Loop. The Yarra isn’t the only river in Melbourne worth following. The Maribyrnong River is bordered by a lovely paved shared use path which is separated from the water by nothing but a row of trees. Clyde Street and Raleigh Road is a great place to start out — allowing you to explore first the west, then the east bank of the river before returning on a set of footbridges. This route encompasses the Maribyrnong Reserve, Aberfeldie Park, Fairburn Park, and Pipemakers Park, but the highlight is the stretch of path known as “The Boulevard” along the east side. Distance: 6.8km

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fIt mama

Mama’s peachy keen for some of these goodies!

Hummingbird porridge: Healthy breakfast oats made easy. For you berry lovers out there, this porridge is right up your ally. Filled with delicious blueberries, raspberries and goji berries you can see! www.hbird.com.au $8.90 for 5x50g pack Fitbit Versa: The brand’s lightest smartwatch, 24/7 heart rate tracking, onscreen workouts and automatic sleep stages tracking meet smart features like wallet-free payments and on-device music. $299.95

PE Nation Active Duty Tee: Offering a relaxed tomboy fit, the Active Duty Tee is a super soft-washed jersey tee that you’ll be wearing from workout to weekend. pe-nation.com $99

Lurv Against the elelments short: A lightweight running short featuring mesh lining , elastic waistband, 2 front zipper pockets, a rear hidden pocket, rose gold hardware and a feminine silhouette. www.lurv.com.au $47.40

Running Bare Lotus tie side workout tank: Take it from studio to the street in the Lotus Tank, a must-have for all yogi, designed to tie at the side so you can downward dog with ease. www.runningbare.com.au $69.99

Uppercup: Uppercup is a simple, elegant and functional cup for your after workout caffine fix. www.321water.com $22.50 Protein powder: Looking for something easy to bulk up your morning smoothie that’s made with 100% natural ingredients and Australian made and owned. 28bysamwood.com 1kg $48 THR1VE fresh ready meals: For the days mama’s too busy to shop, prep and cook, Chef-designed and nutritionist-approved meals delivered to your doorstep. Order at meals.thr1ve.me.

Garmin vívoactive® 3 White with Rose Gold Hardware: Make contactless payments right from your watch. 15 preloaded sports apps. Built-in GPS to record distance, pace, location and more for your fitness activities. $499 Nike Odessy React runners: Crazy comfort that lasts as long as you can run. Plus they also come in the always popular black! RRP $180 Spibelt Mama’s been running with this belt for year. Fits an iPhone 7plus, your keys and some cash! www.rebelsport.com.au $29.99

Running Bare Resident Evil Crop Top A workout crop that is worth showing off! www.runningbare.com.au $74.99

Hummingbird Active Blendies: Pop a blendie ball in with your fav milk or water, some fruit and you’re in smoothie heaven. Contains pea protein to keep you energised and full between meals and aids in muscle building. www.hbird.com.au $15.90 for 5 x 25g pack

Puma Basket Heart Sneaker In the 60s, the Basket was one of several PUMA basketball warm-up shoes. Reinvented in a patent leather with fat laces makes this version all style, less play. RRP $120

Crumpler X Obus Dorsal backpack Two iconic Melbourne brands with a shared love of style, form and function created the Dorsal together, for those who want to look good, no matter what they’re doing. www.crumpler.com.au $199 Jaggad Kishi Hoodie: Made from a winter-weight cotton-poly fabric with a cowl neck, ribbed waistband and cuffs to keep you warm before your workout. www.jaggad.com $139.95

Active Truth Yoga4Dignity full length tight: In an awesome collab Active Truth will donate $10 from each sale to Share the Dignity, a charity providing necessary essentials and sanitary items to women in need. www.activetruth.com.au $114.99

Parklife cheltenham park We used to have family picnics at Cheltenham Park as a child and it was just by chance I was brought back here one sunny Winter’s morning when my son played soccer on one of the ovals. It’s such a lovely park set underneath lots of lovely gum trees that provide plenty of gorgeous filtered light when the sun is shining. The main playground is located in a nature reserve between two sports ovals and is heaps of fun. A stand out for some would be the old school long metal slippery slide. A bit damp under bottom on a cold morning, but once it’s dried out it provides some serious speed! Another stand out is the birds nest swing which appears to be hanging from a fun giant bent pencil!

A fantastic flying fox entertains the bigger kids, retro spinning cup if you can handle the dizziness, two sets of swings, an excellent structure with ropes and climbing walls and for the littlies there is a cute red seahorse and blue motorbike springer. There are BBQs, toilet facilities and huge beautiful green ovals to run around on when sports not on. There’s also a cricket batting cage if you want to bring a bat and ball. Plenty of paths to explore through the trees and you’re welcome to bring your pooch, dogs are permitted off leash all year round.

Park Road, Cheltenham

fit to be A dad Since mama first met Sam Wood back in 2015 (when he suggested I test out a new program he was developing then put me on hold for 3 months because he “had to go to Sydney for something”) a lot has happened! Of course Sydney was the filming of The Bachelor where he subsequently met the love of his life. Snezana. His new program became ‘28 by Sam Wood’ which has now helped over 100,000 people across the globe get in shape. But most importantly since then Sam has become a dad with both Eve, the gorgeous teenager belonging to Snez, and with baby Willow who came into their lives 10 months ago!

Wow, what a fabulous few years you’ve had since we first met you back in 2015. Has it been a total whirlwind? Most definitely. The best years of my life so far that’s for sure.

So it’s your first Father’s Day with Willow. Anything exciting planned or will you just let the girls surprise you? Eve has been amazing for the last couple of years and now with little Willow I am sure we will do something special. Knowing Willow, there will be food involved, she’s a little obsessed at the moment!

What has been the most surprising thing you’ve discovered about being a Dad? It might sound cliché but everything changed. The love is indescribable and you just gain perspective on what is truly important in life.

Of course you’ve been ‘ dad’ to Eve for a few years now and she started high school this year. How is it having a teenager and a new born baby in the house? I know, what a combo! And yes, I actually think of myself just as Dad! There certainly has been lots to learn in a short time. Eve is the most beautiful girl. So much curiosity and creativity and so kind. I do feel like I am learning daily about the best ways to handle two very different situations but that is what’s it all about. I don’t over think it, Snez and I work as a team and everything we do is from a good place.

How has Eve adapted to being a big sister? Is she the ultimate babysitter? A little too young to babysit just yet but the bond they have is truly beautiful. Willow adores her big sister and lights up whenever she is around and despite the age gap they play and laugh for hours.

Any funny parenting stories you’d like to share to give us a giggle? Recently I went to the supermarket to do the shopping for about an hour. Pushing the trolley around, talking to people, asking for assistance at the self checkout etc. I returned home and Snez began laughing so hard she was crying. Why you ask? I had Willow’s bright blue bib velcro’ed to my butt the entire time! You can see the reaction on my Instagram @samjameswood

Speaking of stories, you share plenty of your family life on your Insta account which we love, especially exercise. What’s your favourite activity for getting out and about and keeping active with the family in Melbourne?

What’s your favourite recipe or go-to family meal in the 28 program?

We try to get out walking around the Tan or around near home as much as we can and Eve and I ride along the beach track to Port Melbourne and back which we love.

For mums who haven’t tried 28 yet, what’s your biggest piece of advice for them?

The long awaited app for the 28 by Sam Wood program has just launched for iPhones (mama is loving it btw). What sets it apart from other fitness apps?

Give yourself some love. Mums are the most selfless people in the world and they so often put everyone ahead of themselves. Joining my program and putting yourself first will give you strength, energy, confidence and help you to be the best version of YOU.

It really is very exciting. Definitely taking the program to a new level. Android will be very soon too. What sets us apart is the connection and accountability. Most programs are set and forget. I pride myself on connecting, engaging and keeping my 28ers accountable in real time with videos each day, LIVE education sessions and some very exciting gamification coming soon to track progress, challenge yourself and more.

I honestly don’t think I can go past Woody’s Butter Chicken. People want meals that are delicious, healthy, quick and familiar that the whole family can enjoy.

You can find out more at 28bysamwood.com or download the app from the app store for iPhone

turn the page There’s broccoli in my ice cream by Emily MacKenzie Granville thinks there is NOTHING good about fruit and vegetables. He would much rather eat cakes and chocolate. This is particularly difficult because he comes from a family of green grocers. So his family hatch a top secret plan which involves Granville growing something that he and Grandpa can eat together. Granville tries to plant pizza and burgers and cream cakes and biscuits to very surprising results.

Orange pear apple bear by Emily Gravett An orange, a pear, an apple – and a bear. Deliciously simple. Perfectly fun. Recommended for ages 0-2 This multiple award winner is a simple, clever book. Perfect to read aloud to babies and toddlers. Beautifully illustrated by Emily Gravett in pencil and water colour. Start them recognizing fruit early!

I will not ever never eat a tomato by Lauren Child Lola is a fussy eater and won’t eat an extensive list of items for various reasons. Too green, too small…. It is only when her clever brother Charlie disguises the items with clever names that Lola tries and likes them. This multiple award winner is THE picture book for fussy eaters. And their stressed out and frustrated parents. We recommend for ages 2-6

Piranhas don’t eat bananas by Aaron Blabey Brian loves bananas. Trouble is, Brian’s a piranha. His friends are NOT happy about his fondness for fruit. Brian offers them peas, silverbeet, plums, and a banana, but they would rather eat feet. You have got to love a man-eating fish that thinks “fruit is the best” and that a fruit platter can be awesome. This CBCA notable book may encourage fruit eating in small children. It is a very funny rhyming story. Aaron Blabey throws in a few “bum” references, so that is bound to make kids giggle. We LOVE this one – a great read aloud. Recommended for ages 3-7.

Debbie Hatswell is the Founder and Director of Story Mama. Story Mama is an online children’s bookstore featuring a huge range of carefully curated, parent recommended, high quality books for children ages 0-9. You can shop online by age, by interest, by award winners or even by milestone. Buy these titles online or find out more at www.storymama.com.au 16

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thankyou dad By now we all know the amazing work that the brand Thankyou does. What began as an impossible idea, dreamed up by Daniel Flynn, his best mate Jarryd Burns, and Daniel’s girlfriend (now wife) Justine, is now backed by a passionate team of over 50 and a consumer movement of thousands. They’ve given over $5.8m to fund water, sanitation, food and healthcare programs for over 785,000 people in need. What you might not know is that whilst the idea of Thankyou started 10 years ago with three mates, Daniel, Justine and Jarryd have not only grown their social enterprise into something amazing, but they’ve grown their own little amazing families at the same time! Jarryd saw his second child, Josie (sister to Jordan), born earlier this year whilst Justine and Daniel are kept busy with their three-year-old son Jedediah whilst they juggle the start-up of Thankyou New Zealand across the Tasman Sea! To celebrate Father’s Day we chat to Daniel about all things parenting and what’s been happening in the Thankyou hood. Congratulations on the launch of Thankyou in New Zealand. You’ve spent quite some time based over there leading up to the launch. Did you have Justine and Jed with you or were you doing the big juggle/ commute without them? We’ve been back and forth to New Zealand over the last couple of years and Justine and I just fell in love with the place. We’re the type of people that are either 100% in or out so we moved over as we felt it was the best decision for the family (I don’t love all the travel that keeps me away from them) and for Thankyou. How do you manage when work takes you away from family? It’s really important to Justine and I that we maintain a good work-life balance, but when work does take me away, I’ll make sure I keep in touch with Justine and Jed constantly.

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I definitely find it hard but things like Facetime are awesome. It might be between meetings or when I’m on the way to the airport, but my goal is to speak them at least once daily. We’re also really proactive about making sure we schedule in family time and holidays so we can enjoy uninterrupted time together. Jed is three now. How time flies when you’re having fun! What’s been the most rewarding thing about becoming a dad? The most rewarding thing about becoming a dad is being given the privilege of shaping a little human and championing them to know their own unique fingerprint and leave their mark on the world. I’m probably biased but Jed is the best kid. Sure, it’s a little confronting when he says things like, “Let’s make a deal” at 5am in the morning but I love seeing his personality come out. Just the other day he said, “Mummy, Daddy” and we said, “Yes, Jed” then he said, “I just love you”. The introduction of the Thankyou baby range and nappies came as no surprise with you and Jarryd having kids! But it’s much more than that. Tell us about where the profits of these items are being spent and who we are helping. We created our Thankyou baby range to tackle some pretty crazy statistics. Every 103 seconds a mother dies in childbirth (with 99% of these deaths happening in developing nations) and globally 2.7 million babies don’t reach their first month of life because they don’t have access to basic health care. Our Thankyou baby range has just turned two and in that time we’ve funded safe births and healthcare for 94,477 mums and bubs in need including building two new birthing centres in rural Western Nepal. What’s the thing that surprised you most about being a parent that no one warned you about? I think what has surprised me the most are the deep questions I’ve been asking of myself. It’s

confronting being a parent. Jed has curly hair and everyone was always asking where he got it from. Justine, my beautiful wife, would say it was from me and then follow up with, “Daniel straightens his hair”. My best-kept secret was out! But then one day, I saw Jed pick up the hair straightener and I thought - why have I hidden this one part of me for most of my life? What is this really saying to Jed? So now, Jed and I rock the curls - even though some people think I have a perm! I think this one’s going to take years to recover from. You ran a recent campaign (which we loved btw!) promising that if Thankyou nappies didn’t get your child through the night you’d send them a box of Huggies. Genius! And Mums loved your nappies so much that only 344 people claimed it and you ended up with 280 boxes of leftover Huggies nappies! Tell us what you did with these. We launched our ‘We’ll get you through the night’ campaign to really back the quality of our Thankyou nappies. Our research told us that Aussie parents would recommend Thankyou among the leading brands so we were confident with our offer but to see it all unfold with only 0.08% of customers redeeming a box of Huggies was a really humbling win for the team. But it did leave us with one problem heaps of Huggies stock left over! So we decided to donate these to St Kilda Mums, and their sister sites Geelong Mums and Eureka Mums, who will sort and distribute the nappies, along with other essential baby items, to local support services. As parents, we spend so much on baby items and equipment that they quickly grow out of - it’s estimated that parents spend $3,000 on nappies and wipes alone. So to be able to pass these onto families who really need them is something we’re really proud to be part of. Now that Thankyou New Zealand is off and running, what can we expect next from Thankyou? We’ve had such a positive response from New Zealanders so we’re really looking forward to building on this momentum and continuing to share the Thankyou story with our kiwi mates. Check out and shop the full thankyou range, including their new look personal care range, at thankyou.co

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fresh aIr and free Bouncing on a trampoline has long been a favourite backyard activity in many Australian homes, however the health benefits of this lowimpact workout are often overlooked. While kids see bouncing on a trampoline merely as a fun activity, it is actually one of the most active forms of exercise - for the whole family!

A NASA study identified that 10 minutes of bouncing on a trampoline is a better cardiovascular workout than 33 minutes of running. The study suggests that trampoline exercise is 68% more efficient than jogging and perhaps “the most effective exercise devised yet”, which is reassuring for parents whose kids frequently use the beloved backyard object most days. Believe it or not, bouncing has also proven to aid with digestion and improve the gut health of our little ones. The rhythmic up and down motion of jumping increases blood flow and stimulates the contraction and relaxation of the stomach muscles that make up the digestive tract, assisting the body to process and absorb nutrients far more effectively. Arguably though, the best health benefit of trampoline exercise is their ability to lure kids outside into fresh air. Outdoor play increases Vitamin D levels, which help to improve the immune system, muscle function and brain development. With kids in 2018 growing up immersed in more technology than any generation before them, concerns on the health and wellbeing of Australian children have increasingly been raised by health professionals. With 1 in 4 Australian children aged 1-17 reported obese or overweight, the call to action by professionals has been focused on eliminating or reducing technological devices, to result in an increase in physical activity.

The truth is, technology is now so engrained in not only the lives of our youth, but the large majority of households in western countries. So much so that it is now hard to imagine a life without it. With technology stretching as far as in-home assistants through devices such as Amazon’s ‘Alexa’ – and ‘Google Home’, we are more reliant on technology than ever before. Perhaps it’s time to take a different approach? Identifying this growing trend and understanding that the kids of today will not simply ‘step away’ from their screens, Springfree Trampoline – the world’s safest and smartest trampoline company – created tgoma®, an interactive smart play application that can hook up to your Springfree, enabling kids (and adults) to play high-energy games that stimulate the body and brain on their trampoline. tgoma®, which stands for Take Games Outside and Make them Active, aims to bring the indoors, outdoors. The innovative application wirelessly connects to sensors in the mat of the Springfree Trampoline, which tracks movement and turns the body into a controller, encouraging its user to be highly active while enjoying a wide range of math, language, trivia and problem-solving games. With the National Physical Activity Guidelines stating that children aged 5-12 should engage in at least 60 minutes of moderate to vigorous physical activity every day, tgoma® was invented to help parents take an alternative approach, encouraging kids to learn through active play, while still enjoying their coveted screen time. It helps challenge young brains through interactive learning games. Trampoline exercise has naturally favourable effects on stress levels as well as coordination, agility and kinaesthetic awareness. Bouncing on a trampoline requires the individual to use both sides of the brain bilaterally to jump up and down, resulting in strengthened fine motor skills and muscle control.

10 minutes of trampoline bouncing is a great stress reliever for kids and adults alike, which could help to combat depression and anxiety through the increased circulation of oxygen in the body and the release of endorphins from the brain. This in turn helps to produce more energy, better sleep patterns and a clear, happy mind for the whole family. Trampolining has been an enjoyable backyard activity for Australian families for generations, making it an easy solution to increasing physical activity for children living in the digital age. Instead of fighting the screen revolution, Springfree incorporated it into a stimulating and enjoyable activity, to encourage kids to increase time spent outdoors and do their part in promoting healthy, active lifestyles for all Australian families. For more information on Springfree visit www.springfreetrampoline.com.au

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GOOD FOOD KIDS Six simple ways to help get kids eating good food Many families I see are struggling with this very issue and appreciate some easy and helpful tips. Having two children myself we have been through some fussy eating stages. Without a doubt, what goes into our blood, affects our cells, tissues, organs and even thoughts. We feel different eating meat or broccoli, compared to a packet of chocolate biscuits. Fortunately, by making healthy changes to diet and lifestyle, health can be improved and risk factors reduced. 1. Take things slowly. Ideally healthy eating should start when your child is young, but don’t let that stop you with older kids. Take it one food at a time so you don’t overwhelm them and you can track which foods work and which don’t. Making the rule that they have to try something three times before deciding if they like it or not can be helpful. Keep in mind that even if they don’t like it now, they may like it down the track. 2. You may not like it but your kids may love it. My daughter has always been a fantastic veggie eater, to the point she can eat a capsicum like an apple, certainly hard to believe she is my daughter as I didn’t like capsicum as a child and would pick it out of everything. 3. Get your kids involved. Children like to feel included. Get them to firstly help you shop for the healthy foods and then they can help you cook in the kitchen.

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4. Making cooking fun enhances the experience. In my kitchen we love having music on whilst cooking. Remember it usually takes a little longer when cooking with kids, and there might be some extra mess. 5. Watch films together. If your kids are older and have difficulty making healthy changes, watching documentaries such as That Sugar Film together as a family can help them understand what processed foods do to their bodies. Have a family review at the end and see what changes are healthy for you to make. 6. Set a good example. Walk the talk. Kids learn by watching what the significant people in their life are doing. Do you sit down to a bowl of ice cream as desert but tell the kids to grab a piece of fruit? Once your kids find healthy foods taste good, it is easier to continue eating healthier. By Rebecca Screen, Naturopath/Health Coach/ That Sugar Ambassador at Feeling Healthy, Yarraville. www.feelinghealthy.com.au Rebecca’s goal is to educate as many people as possible about the effects of sugar in the body. This includes how to find sugar in everyday food, easy ways to reduce sugar and helping people go beyond nutrition, to discover the many ways to best nourish their body, and make the necessary changes to lower their sugar consumption. That’s right, lower sugar intake. It’s not about quitting sugar!

mama can Cook! Butter Chicken Naan Wrap Serves: 2 Ingredients:

This naan wrap is a fresh and healthy twist on a take-away favourite.

1/2 cup Greek yoghurt

Method:

1/2 tsp ground cumin

Mix together the yoghurt and cumin in a small bowl, then season to taste. Remove the chicken pieces from the sauce, reserving the sauce. Chop into chunks.

Salt and pepper 300g chicken breast, cooked in butter chicken sauce or THR1VE Mix & Match Butter Chicken, heated according to packet instructions. 2 pieces of naan bread Handful chopped cos lettuce Cherry tomatoes, halved Coriander leaves

Warm the naan bread on a grill or in the microwave, then add the cos lettuce, tomatoes and chopped chicken. Drizzle over the reserved butter chicken sauce and yoghurt mixture. Top with coriander leaves, fold up and eat!

Green Nachos Need to feed a crowd or the family? This Green Nachos recipe is a great go-to. It’s simple to make, tastes delicious and only takes about 15 minutes to prep and cook. Now that’s our kind of dish! Serves: 4

Method:

Prep/cook: 15min

Preheat oven to 200°C. Line a baking tray with baking paper. Scatter the baking tray with the corn chips, then top with half the cheese.

Ingredients: 200g bag organic corn chips 1 cup grated cheese, we like a mix of cheddar and havarti or gouda 300g grass-fed beef mince, cooked or THR1VE Mix & Match Mexican Chilli, heated according to packet instructions 130g cauliflower, blitzed into ‘rice’ and steamed or THR1VE Mix & Match Broccoli & Cauliflower Rice, heated according to packet instructions 400g can red kidney beans, drained and rinsed 1 avocado, sliced

Spoon over the Mexican Chilli or mince. Scatter the chilli with broccoli and cauliflower rice. Then top with red kidney beans – you may not need the whole can. Scatter over the remaining cheese. Bake until the cheese is melted and starting to brown. Remove from the oven and top with avocado, dollops of yoghurt, diced tomatoes and a sprinkle of coriander. Season with salt and pepper, plus some chopped red chilli if you want more heat.

½ cup Greek yoghurt 2 tomatoes, diced Coriander, to serve Salt and pepper, to season

These recipes are brought to you by THR1VE. Check out their range of fresh ready meals, perfect for the busy mama, at meals.thr1ve.me

Chopped red chilli, if desired

we love a mother This issue we chat to the clever and diverse mama Jennifer Roberts. Jennifer is the brains behind Australia’s top-rated photo printing app Picture Postie which gives you the ability to print quality photo products straight from your phone. Not one to rest on her laurels, she also started SitA Circle one year ago, which helps parents connect with, book and pay babysitters they and their friends know and trust!

Not only are you a savvy business owner, you are also a mum! How old are the kids?

Tell us about some of the great products you can create within the app.

My two girls are aged 5 and 7!

We’ve designed the Picture Postie app so you can order all products quickly, from prints to 100 page/400 image photo books. We set up algorithms to make sure books and calendars look fantastic from the get go to minimize the work required by customers.

What was your work background before you had the kids? I worked in marketing roles for a few large corporates, then started my first business in the telco space, which I then sold to a mid tier telco. I also managed some small developments between businesses. Since then I have been in the app space with Picture Postie, followed by SitA Circle. What inspired you to create your own app, Picture Postie, 6.5 years ago? The Picture Postie app was born after having 1000’s of photos on my iPhone and no time (or patience) to go to a photo printing kiosk or to be fiddling about uploading photos to a PC to print via a web service. At the time there were no efficient apps for photo printing, however there were plenty of parents with 1000’s of family photos on their phones who wanted the ability to order quality photo products straight from their smartphone, delivered to their door. What were some of the hurdles you had to overcome in the early days? The development timeframe was much longer than I expected. Also getting the balance right between what was necessary in the app and what wasn’t. Getting to the bottom of any undetected issues users were facing was hard when we had tested extensively to understand how customers use the app themselves. Server scalability was an issue, making sure the platform was always ‘up’ no matter how many users.

Users can order lots of quality products straight from the Picture Postie app like prints, photo magnets, photo collages, photo books, calendars, wall decals, canvases and mugs! Starting a business and becoming a mother isn’t easy. How do you balance both work and children? I find the balance through routine and structure, both at home and at work. I’ve got to stay organised! What’s is your favourite thing about being a mum? Watching my girls grow in every way. They amaze me daily. Being a parent has made me more aware of myself – good things and where I can improve, which I value. Obviously motherhood inspired your second app SitA Circle. Did this come about from a personal need for something like this? Yes, I was always asking my girlfriends to share their babysitter’s details if mine weren’t free. I trust their good judgement and there is nothing like a referral. SitA Circle just make this process easier. I now have over 50 sitters in my circle. All referred so I know I can trust and rely on them.

What do you like most about what you do? It’s fulfilling. There are always highs and lows to running a business. Not everything works out, but when it doesn’t, that’s when I’ve learnt the most. I enjoy being able to pull the levers to help grow the business – from advertising to products to app performance. I’ve grown from the experience and learnt a great deal by giving things a go. Any advice you can give to aspiring mums wanting to branch out and change careers, start up a business? Before starting out, understand if there is a need for your product/service. Do your financial model (how many customers, sales etc do you need to achieve your outcome, when can it turn a profit). Consider how you fund it, and if everything is lining up (as well as it can), go for gold. There are plenty of quotes about backing yourself, and they are there for a reason… ‘There is no harm in trying.’ ‘If you never try, you will never know’, ‘why the hell not’, ‘don’t get in your own way’, ‘where there is a will, there is a way’, ‘she believed she could so she did’! Listen to these, they are all true. Any exciting plans on the horizon business wise? We have just launched collage mugs in the app. These would make the perfect gift for Father’s Day with pictures of the kids or family, Plus they come with a T2 tea bag! There will be other products launching pre-Christmas, so keep your Picture Postie app up-to-date to ensure you don’t miss anything new! And finally, where can we find your apps? For all of your photo printing needs, search and download Picture Postie at the App Store and on Google Play. To get your SitA Circle started, search SitA Cirle at the App Store and Google Play.

nature’s way Nature is essential to our wellbeing. Our children live in a world where the influence of technology is ever increasing and where urban density and expansion shrinks our green spaces. It’s not practical or desirable for all of us to make the elusive sea or tree change, away from cities. There are, however, some simple steps we can take to make sure our kids can access the goodness that nature provides.

I am a mum. I have kids in prep and grade 3. Life is full and yet we still get out into a nature - a lot! Almost every other day, through my Instagram feed, I’m asked how I do it. It’s not easy but there are some easy first steps to take. And the good news is that science is proving what we’ve always known intuitively; that nature is good for us. I work as a researcher at RMIT University. In a current project, I’m bringing artists, scientists and landscape architects together to explore the importance of nature to our wellbeing and to incorporate nature design into urban spaces. Why? Because the research confirms just how important exposure to nature is. Nature does good things to the human brain—it makes us healthier, happier, and smarter. Children know this instinctively, they don’t need an untamed forest of mountain ash or miles of

windswept snow gums to shift their thinking. All they need is an ant trail, a ladybug to land on their leg or a caterpillar wiggling on a leaf. It helps them (and us) if we take the time to slow down. To notice what they notice. To point out simple beauty - the storm light on the elm in the front yard or the moon rising over the local park. Florence Williams in her book “The Nature Fix” notes that renewed interest in the science of nature is being motivated by public health problems associated with excessive time spent indoors such as obesity, depression and pervasive near-sightedness. Nature affects our brains and bodies. Cognitive psychologist David Strayer writes that scientists can now demonstrate that playing in - and even simply viewing - nature, benefits our mental and physical wellbeing. Exposure to nature can promote generosity, trustworthiness and helpfulness in children. It can increase problemsolving abilities and creativity and combat depression, anxiety and even chronic disease. Yet at the same time as research is confirming the benefits of nature, it’s also showing our increasing disengagement with it. Some 70% of US mothers reported that they played outside every day as children; only 31% of their children do. In Australia, we scored a D- on the Active Health Kids Australia 2016 report card.

So how do we introduce the benefits of nature, while living our busy city lives? Dr Schranz, lead author for the Active Health Kids report says we need to make sure that from the beginning of children’s lives we give them daily opportunities to develop their physical literacy. We also need to provide opportunities for ‘nature focused play’. This means designing everyday city spaces that bring to the forefront the importance of noticing, discovery and play. Most children, including mine, attend daycare, kindergarten or afterschool care. It’s important that these programs have engaging outdoor spaces for children to play in. Sentia Early Learning, where my son attended daycare, recently engaged Landscape Architect Justin Staggard to redesign their large rooftop space in the heart of Melbourne. Staggard says outdoor spaces provide extraordinary opportunities for children to grow, develop and learn. He consulted with the children at Sentia on his first set of design ideas. Watch this space parents; it’s rumoured to include a mud pit! My daughter loved the Bush Kinder program at Wilson Street Kindergarten in Brighton. Children spend half a day each week in a natural park setting, rain, hail or shine, climbing trees and exploring. The program responds to research showing children today spend much more time indoors, in front of screens and participating in structured activities. Bush Kinder provides deliberately unstructured outdoor activities in a natural environment.

At home, we can help our children be ‘nature aware’ by simply opening the front door, digging out the bug catcher and encouraging them to get dirty doing the gardening. We can grab a gum leaf or wild rosemary as we walk and rub it between our fingers for them to smell. We can help them hear different bird calls, point out a flowering gum or tumble in the autumn leaves. Riding or walking to school is a remarkable way to notice what’s around you and also a great way to have a conversation with your kids. Then we can take it up a notch and head to the Dandenongs for a misty stroll or Werribee Gorge to skim rocks and explore wildness just forty minutes out of the city. Yes, they will resist when you push them outside and they don’t get a warm car ride to school. Stick with it. When you hear “I’m bored” your job is done. The next time you look out the window, they will have built a stick fort from fallen branches or a miniature fairy park from leaves. Nature shouldn’t be another burden, but instead, a beautiful way to calm, inspire and add joy to your mind and theirs. By Kim de Kretser, Creative Producer and Research Associate, Contemporary Art and Social Transformation, RMIT University. www.kimdekretser.com @kimdekretser

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Are you ready to return to work in the city?

Sentia Early Learning is a beautiful childcare and kindergarten program conveniently located in Melbourneâ&#x20AC;&#x2122;s CBD. With an expansive outdoor rooftop space overlooking the river and staff that are like family who love what they do, Sentia is special. Sentia is a space where children are inspired, feel safe and can build confidence in their first steps in a lifelong love of learning. Discover how wonderful Sentia could be for your family. Visit sentia.vic.edu.au and book a private tour to meet us!

450 Flinders Street, Melbourne, Victoria 3000 T: 03 9629 9860 Get more from mama - www.mamamag.com.au | Get social with mama - @localmamamag

Letâ&#x20AC;&#x2122;s rock Have you taken your family indoor rock climbing yet? In 2020 rock climbing will be a hosted sport at the Olympics for the first time. Over the last two decades changes in safety technology and social culture have allowed climbing to grow as a sport with an estimated 25,000,000 people now climbing regularly worldwide. As the participation in the sport continues to grow we are gaining a better understanding as to how the sport is helping people mentally as well as physically. Here are a few ways our customers have been benefitting from getting up for some rock climbing:

1. Becoming more confident One of the great things about rock climbing is it usually starts on the ground, so you can choose how high you want to go. Indoor rock climbing gyms usually have a variety of different difficulty climbs so that there is something suitable for every age and ability. We recommend that you start with something easy and focus on practicing climbing as high as you feel comfortable with and then coming back down. Keep doing this until you feel ready to try and climb a little bit higher or move onto a more difficult climb.

2. Getting physically ACTIVE with way more FUN! Climbing is a full body workout. Every climb is made up of different difficulty â&#x20AC;&#x153;routesâ&#x20AC;? as they are commonly called. Every route is usually different and designed to engage your body physically in different ways - using strength, balance, speed, co-ordination and techniques. Check they type of indoor rock climb venue first as some are better for different ages and abilities. Finding a climbing venue that uses auto-belays means that you can move from one climb to the next and maintain an active and aerobic state throughout the activity! 32

3. Becoming more intelligent No joke! Climbing is a sensory engaging experience for all participants that is not easily replicated in other sports. Dependent on the climbing venue you go to the climbs are often colourful, mentally engaging, physically engaging and tactile. Climbing up and abseiling back down from the climbs is likely to increase the levels of some useful neurotransmitters in your body. This type of sensory engagement activity has been scientifically proven to create and strengthen neural pathways in the brain that help to make us more intelligent.

4. Fun for all the family Climbing is a confidence boosting, physically active and mind growing activity - but best of all it can be AWESOME FUN for all the family. Over the last couple of years there has been an increase in the number of climbing venues in and around Melbourne; and there is something suitable for any age and ability. At UpUnlimited we have had climbers aged from 1.5 to 70 years old (We are only restricted by a 10-150kg weight limit and the ability to wear a climbing harness.) By David Spelman, Venue Manager, UpUnlimited www.upunlimited.com.au

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Talk to Noah's Ark about therapy and education for your child under the NDIS. Noah's Ark recognises the very important role that families play in their child's health and development. Our specialists with professional backgrounds in speech pathology, occupational therapy, education, physiotherapy, psychology and social work, are known as Key Workers and will come to you. For more information on our programs go to our website or call 1800 819 140

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New baby? Feeling sad, anxious, overwhelmed, irritated, tearful or panicky? 1 in 5 new Mums struggle with perinatal anxiety and depression Don't wait to seek help, evidence-based treatment is available in Cheltenham Medicare rebates apply with a GP referral

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â&#x20AC;&#x153;I want to help you learn how to raise a happy, confident daughter who has a normal relationship with food and who is comfortable in her own skin.â&#x20AC;?

info@amandastokes.com.au www.amandastokes.com.au mirrormovementmum Positive body image starts in the home Get more from mama - www.mamamag.com.au | Get social with mama - @localmamamag

A mIrror MODEL Are you a positive mirror model for your children? In May of last year, after 20 long years, I spoke my truth. I am a 43-year-old mother to three children, a teacher by trade, with a Master in Counselling, an educated, informed woman, yet I suffered privately with bulimia from the age of 22. To the outside world I was attractive, confident, quick witted and selfassured. No one, in a million years, would have guessed the shameful secret that was part of my inner world. I grew up as an only child, living with a single mother who dieted; a mother who battled with the size of her body for as long as I can remember. My mum was always on or off a diet. When she was on a diet, the fridge and cupboard were filled with her diet meals, and when she was off a diet, the pantry was filled with treats kept on the upper shelves out of my reach. I dieted for the first time in Year 7, although I had a very strong awareness of my body size from an early age. I can recall feeling shame at my body during school swimming, as I stood normal sized, next to my slim friends, feeling fat and embarrassed. I wore an oversized t-shirt to hide my shape any chance I had.

I had learned from my mum that it was normal to be unhappy with your body and that the struggle to make it smaller was just a fact of life. My mum didn’t speak to me about her diets, but I watched her, I listened to her talk to others, and I made the decision when my mum’s weight put her in the obese weight range (albeit the low end), that I would never look like her.

My weight typically went up and down during my late teens, but for all accounts and purposes I would have been considered ‘normal’.

At 22, after having gained weight living out of home, I vowed to return my body to how it had been before. Months of strict dieting and exercise saw my body return to the best shape it had ever been in, I felt small and I felt fabulous. Then one night on my way home, I drove past McDonalds. Months of restriction had caught up with me as I found myself devouring a couple of burgers and large chips. I could feel the waistband of my skinny jeans digging into my swelling stomach. What had I done? That was the night Pandora’s box was opened, and I would struggle to take control of it for the next 20 years. Early last year, I began noticing changes in my then 6-year-old daughter. I had been eating a low-carb/high-fat diet for some time, when my daughter started refusing pasta because I wasn’t eating it, and only eating the top off her pizza leaving the base because that’s what I would do. I knew in those moments, that if I wanted her to have a normal relationship with food, that I needed to learn how to have one myself.

It was a Wednesday night when I came home from work and told my husband about my disorder and that I needed his support. By the Friday I was sitting in front of my GP telling him I’d suffered with bulimia for 20 years, and by Tuesday of the following week I was talking to my eating disorder therapist.

During recovery I reflected on where I had learnt everything about food and my body, and I’d learnt everything from my mum. I was shocked to understand the truth about the diet industry, diets are designed to fail. I couldn’t believe the lies I’d bought into, it’s a case of once you’ve seen the truth it can’t be unseen. I knew I had to spread the word, I had to share this knowledge with others. I also became incredibly interested in the intergenerational nature of food and body image issues and so I did as much reading and learning as I could. I knew that there was nothing special about me, that if this was my story, it would also be the story of many.

a movement for mothers with food and/ or body image issues who want to become positive mirror models for their children. I also wrote my first book, ‘Mirror Mirror On My Wall’, where I discuss how I changed my relationship with food and my body. After dieting all of my life, I have learnt to become mindful with food, and in the process, I have found freedom. And I hope you can too. By Amanda Stokes- Founder Mirror Movement www.amandastokes.com.au Purchase Amanda’s book, ‘Mirror Mirror On My Wall’ here: https://amandastokes.com.au/mirrormirror-on-my-wall/

I made the decision to leave my full-time teaching job at the end of last year and I took a leap of faith. I created the Mirror Movement,

“When mum was on a diet, the fridge and cupboard were filled with her diet meals, and when she was off, the pantry was filled with treats kept on the upper shelves.”

“My daughter started refusing pasta because I wasn’teating it, and only eating the top off her pizza leaving the base because that’s what I would do.”

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Chris Humfrey’s

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Spend a day with zoologist Chris Humfrey, from Animal Planet’s new series “Chris Humfrey's Animal Instinct”, at his very own private zoo in Mount Macedon, just 50min from Melbourne’s CBD. Get up close and personal with over 2000 animals with this hands-on experience which is offered nowhere else. Chris has personally designed this exclusive program, with strictly limited numbers of children, to ensure your child gets the best WILD experience possible!

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WIN

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HELLO UNDIES! Say goodbye to nappies and hello to undies! Toilet training is a big step for your little one and while it’s an exciting time, it can also fill some parents with fears of tears, lots of puddles and extra washing! But fear not, it won’t be long before you’re cheering on your child and celebrating the little bit of liquid that’s successfully made it into the potty! Here are a few tips to help you to potty train like a pro.

1. Make sure they’re ready One of the best tips is to make sure your child is ready. Toilet training isn’t something you can or should force. While both girls and boys are often ready to potty train around the same time (between 18 months and 30 months), it’s different for every child. Pushing your child to potty train before they are ready might actually delay the process and can create unnecessary stress for both you and your child. If your toddler can stay dry for 2 hours or during a nap then they might be ready to say goodbye to the nappies.

2. Make sure you’re ready too It’s important to invest in potty-training essentials to make the transition as smooth as possible. Pull-up style training pants are the perfect step away from nappies towards big-kid pants! It’s important to make toilet training a fun and enjoyable experience for a toddler, so stock up on designs that are eye-catching and let your child choose which style they want to wear – this will encourage them to love wearing pants. Choose a lightweight and sturdy potty to help boost independence when toilet

training and a comfy toilet training seat will help ease the move from the potty to the toilet. Don’t forget to keep a practical step stool in the bathroom to help your little one get to those hard-to-reach places such as the toilet and sink.

3. Praise them Be your child’s biggest cheerleader and use words of encouragement to keep them motivated and to get them excited about using the potty. Some kids might need more motivation, so rewards might be the way to go. A great idea would be to use a reward chart and each time they use the potty they get a sticker. This is a simple but great way to encourage them to continue to use the potty and understand the journey. But you know your child so use whatever method works best for them. Some parents opt for stickers, small toys or a little lolly as a reward.

4. Keep it consistent Routine is key in this process, so once you start toilet training to keep the momentum going, stay on a schedule. To prevent your child from having accidents and to help them understand the feeling of needing to go, you could try to sit your toddler on the potty at regular intervals during the day and especially after meal times to get them used to the idea. Even though it can be a bit of a repetitive process, it will help familiarise your little one with the routine. Yes, sometimes they’ll have accidents, meltdowns and they’ll probably refuse to go, but at the end of it all your child will understand the process and will start to be more independent and take themselves to the potty. It will be hard at times but remember to give some extra patience as this is all new to them.

5. Help them remember Kids have big imaginations and heaps of energy. After always being in a nappy, it will take them a little while to remember that they have to go to the potty. Let’s face it, it’s not the first thing on their mind. Try keeping the potty in eye-sight and within easy reach during daily activities and then when your child gets into the habit of using it, the potty can be left in the bathroom. While your child is still getting into routine, remind them when they wake up, in between play times, before naps and meals. The more you remind them, the easier it will be for them to remember and they’ll get into the habit of going themselves but take care not to overwhelm with questioning and look for signs in your child’s behaviour that may indicate they need to use the potty.

An important thing to remember is that it’s totally ok if it takes your toddler a little while to become completely comfortable with using the toilet. They will become potty trained at their own speed, so try your best to not compare them to their peers. Most importantly relax, stay calm and try to enjoy this new stage with your child. Your child will succeed eventually and those nappy days will soon be just a happy memory! For more tips and product information head to https://www.bambinomio.com/au/potty-training where you can also find a downloadable toilet training rewards chart! Plus, you can follow Bambino Mio on Instagram @bambinomio for cute content and baby inspo.

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