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Sharny’s 10 secrets to a pain free birth

 

Too often, I hear women talk of their fear of childbirth, but it is this very fear that causes the pain.  My first baby was a 30-hour saga of pain, stress and ineffective drugs.  It took me 15 years before I had the courage to fall pregnant again, because I was so afraid.

 

Once I realised that giving birth was as natural to us as is eating or breathing or going to the toilet, I decided to eliminate my fear and work towards a pain free birth, which I have had, 3 times.

 

Here are 10 tips I’ve learnt through nearly 5 births for a natural, pain free birth

 

Have a birth plan.

If you don’t have a plan, you will be at the mercy of someone else’s

 

Plan for changes or emergencies

Plan for all sorts of changes (like labour in the car, or your obstetrician being on holiday).  These things happen, include them in your plan

 

Involve your partner in the birthing process

Allow your partner to be your right hand man, he communicates between you and the medical team, while you concentrate on birthing.

 

Stay as fit as you can

Birth is like a marathon; much easier the fitter you are

 

Eat for your baby, not for 2.

Nourish your baby, which will in turn nourish you; don’t fall for the old wives tale of “I’m eating for two”

 

Stretch your perineum

Either by yourself or get your partner to push down on your perineum, stretching it every day or two so that it is supple and ready for childbirth

 

Involve water as much as possible

Water has an amazing calming capacity.  I’ve birthed in the shower and in the bath – each time it has completely relaxed me.

 

Don’t push, breathe the baby out

Pushing has a stressful effect on your uterus, closing it up.  Breathe big, deep stomach breaths and relax your groin, makes for much easier passage

 

Have some calming music

Start listening to some calming music before bed every night, the music you wish to play while you’re birthing.  Both you and your baby will train yourselves to calm down to it.

 

Work with gravity, not against it

Many women find that standing, squatting, kneeling are much better positions to birth in than the old doctors favourite, lying on your back.

 

Have a post birth plan

You’ll be left alone pretty fast, and the shock of this is worse than the shock of childbirth, have a plan for after the baby is born.

 

Sharny is the Author of Fit, Healthy, Happy Mum

 

Have you had a pain free birth?  Share your tips below (or just comment, we love hearing from people – 5 kids means that this is our social life! lol)

Survey reveals teenagers want fitter mums

You thought it was drive in, pick the kids up and drive out?  Oh no mum, that strip of tarmac is a catwalk.

A new survey conducted over Facebook, asking teenagers about the importance of school pick up revealed some startling statistics about what makes a mum cool.

Fitness won out unanimously as the most impactful change in making kids proud of their mums.  “This goes against what we were expecting.”  say bestselling fitness authors Julius and Sharny Kieser who conducted the survey.

Anyone living with a teenager knows that image is their number one priority.

“Image pressure from teenagers is a massive factor in making mums feel good about themselves.  Teenagers can be spiteful and cruel to their mums and are quick to make them feel inadequate.”

Interestingly, looking athletic is more important to your kids than picking them up in a luxury car.

“We’re seeing a spike in obesity among private school mums, along with a booming luxury car market.”  say the Never Diet Again authors.  “We thought that kids were pressuring parents to get the cool cars, but it appears that they would prefer to trade the new car for a fitter, healthier mum any day.”

This unexpected result may be great news for the obesity epidemic.  “This young generation have not given up on health and may be the ones to turn the crippling economic problem around.”

Australians are spending billions of dollars a year on obesity related health problems.  Problems that can all be fixed with a little bit of exercise.

“If my mum got fit again and picked me up in sporty clothes, I’d get so many compliments.  I’d be so proud” wrote Kelsey, a respondent from the Gold Coast.

“The first step is awareness, and the next step is action.  If we are to tackle this problem head on, mums need to talk to their kids, find out what they think and then do something about it.” say the Kiesers

“Finding the time and motivation to exercise is easy, there is a personal trainer on nearly every corner.  Save some money on the car and visit one.”  It could be the best investment you ever make for your kids.

Survey Statistics
Survey date: 16 – 22 April
Survey method: online
Targeted age: 14-16 years
Targeted Gender: none
Resulting gender: 61% female, 39% male
Geographical targeting: Sydney, Melbourne, Brisbane, Sunshine Coast and Gold Coast private schools
Number of respondents: 7,634
lead generation: Facebook ad to icontact survey
Facebook ad: “Click here if your mum picks you up from school”
Survey question: “what would make your mum cooler at pick up today?”

Survey results:
•    a new luxury car        28%
•    new designer clothes    3%
•    a new haircut            2%
•    looking fitter            67%

Interesting comments:

“I have to run to get in the car, because every time mum picks me up she smells like KFC.  It’s embarrassing because she’s fat but I can’t tell her because she’ll get angry at me.” Jerome – Sydney

“I’d rather walk up the street than get picked on for her weight” Angie – SCGS

“mum is fit already.  All my friends like her more than their own mums” Maddie – Sunshine Coast

The World Needs Heroes

FITlosophy 2 coverThis is an excerpt from the book FITlosophy 2.

In every generation, a special few will be born to the right family with the right upbringing – be it love or abuse, something has led them to the realisation that there is more to life than this. There is more the their lives than this. From those obscure places will come our heroes. Our superheroes. Our leaders.

OOC knows no class boundaries, no age limits, no sexism nor racism. Sweeping across the world like a blanket, it turns day into night. Earth into hell. Hope, into despair.

By the end of the decade, 99% of the population will be infected or partially infected with OOC. We know we are infected by our collection and hoarding of possessions. We eat and drink and spend to excess. We live outside of our means. We obsess all day over this imaginary thing called money.

And we continue to breed. 3rd and 4th generation OOC’s are being born every day. Born into families where the talk is excess, the action is laziness and the excuses are in the form of blame.

These children have little hope. Parents and grandparents too far gone to know they are infected themselves, let alone being able to help their children.

You may feel a slight pull on your heartstrings, or an overwhelming tug on your soul, but if you feel anything from reading these few pages, you may be one of the few. The only hope we have left.

You can help the world. No matter how small you feel right now, or how deeply infected you might be, you can help. Imagine yourself as a harp. If you can feel us plucking your strings, if you can feel the tune we’re playing deep inside you; you’re probably the hero we’ve been waiting for.

The hero the world has been waiting for…

Your time, my friend… has come.

Mummy Wars

 

It was brought to my attention yesterday that there is some kind of war going on in the mummy body image space and normally I wouldn’t bother, but the more I look into it, the more I’m afraid that it’s all just a media grab, and the people supposedly being helped are becoming victims, torn between messages.

Last night, Today Tonight revisited the Maria Kang story, saying she is “the world’s most hated mother.”  Point number one, media stories need catchy headlines, it’s what they have to do so don’t be hating on them when you realise that it’s not rape or murder that has earned her this title, but a picture of herself with her kids.

 Hitler ain’t got nothin’ on dis woman – she’s pure evil.

I read through a lot of the comments from the keyboard warriors and most of them were negative.  Variants of “I’d rather spend time with my kids than look like that.” were the most popular.

That is such a clever argument point, because nobody wants to deny a child the love of their mother, she definitely should prioritise her kids over gym time, right?  But I have one question for them…

“How did you find time to post a comment?”

 

Deadshitting

 

Julius calls it deadshitting.  Smart phones make people dumb.  Instead of interacting with their kids, we see so many mothers scrolling through the news feed.  Kids on the playground, kids in the swimming pool, kids asking life affirming questions… and what is said mum doing? Deadshitting on her phone.  A few kilometres down the newsfeed.

 

Swimming? playground?  Both perfect places to exercise.  In fact, if you’re not playing or swimming with your kids, I’d go so far as to say that you’re emotionally abandoning them.  Put your phone in your bag and climb the equipment with them!

 

Which brings me to my next point.

 

Health isn’t found in the gym

 

Health isn’t something you go away to do.  It happens at home.  It happens in your mind, it happens every day in every choice you make.  Don’t for once believe that you need to go to the gym to lose weight.

 

Get healthy with your kids.  Get fit with your kids.

 

Our fitmum online community (a group of mums who have abandoned excuses to become the best mothers and wives they can be) all agree that the single hardest, most exhausting but rewarding challenges is to follow your kids around a playground, doing exactly what they do for as long as they do it for.

 

And when we say health happens at home, we mean all day every day.  One hour at the gym (or playground) isn’t a cure for spending the rest of the time gluttonously eating.

 

In fact, exercise does very little to directly burn fat.  It provides structure and purpose.  Fat gain comes from food.  Fat loss therefore comes from less food.

 

But before we worry about less food, try better food.

 

“Oh, but I have no time to make better food.”

 

Yet you’ve got time to read this article?

 

Better food gives you energy.  Shit food makes you tired.  Make the switch and you too will see that the net result of spending a tiny bit of extra time preparing a salad is a day of higher energy and motivation.  More energy and more motivation equals more time with your kids being present.

 

Being present is the opposite of deadshitting.

 

The more you are present to your kids, the better they will behave.  Someone once said kids spell love T.I.M.E. I would preface that with the word “interaction.”  Interaction time.

 

Be present, interact, pay attention

Kids want attention and will get it in any way they can.   Most parents have attention all ass backwards.

They yell at the kids when they are misbehaving

Give them attention when they are misbehaving

They sneak off to do chores when they are behaving

Ignore them when they are behaving

 

Switch it up.

 

But it doesn’t mean you’re going to play Barbies all day, you can control the interaction.  My kids love helping me with chores, or just being around me while I do chores.

 

It may take a little extra time, but it’s time spent with them developing motor skills and a love of work, along with a sense of achievement and an understanding of teamwork.  I also get to have fantastic conversations with them.

 

Fat loss is only a result.

 

Think of it like a bank balance.  If you spend more than you earn, you will end up broke.

 

If you eat more than you burn, you will end up fat.

 

Being broke is being restricted – you become financially incapable of doing what you want.  Being fat is being restricted – you become physical incapable of doing what you want.

 

If you don’t spend anything for a week, you’ll have a higher bank balance, which will look healthy, but you’ll be stressed out and unhappy because you’ve missed some bills.  Not healthy.

 

If you don’t eat for a week, you’ll have a lower body fat, which will look healthy, but you’re starving, nutritionally exhausted and emotionally stressed out.

 

Here’s the good news.

 

No matter what your current cashflow situation is, it can be improved by cutting out mindless spending.

 

In the same vein, no matter what your current body composition is, it can be improved by cutting out mindless eating.

 

If you have no control over your eating, the result is excess body fat.  Reword that to say, if you have excess body fat, it is a result of having no control over your eating.  Something you did in the past.  You can’t change your past, but you can change your future.

 

Once again, if you have no control over your finances, you’ll be broke.  Reword to “if you’re broke, it is because you have no control over your finances.”

 

The only difference is that financial income and expenditure is for most people dictated by someone else.  You don’t control your pay, you don’t control your rates or your rent.

 

With body fat though, you control both sides, income and expenditure.  Nobody force feeds you.  You feed yourself.

 

So, if you are broke, you need to gain control of your finances.  If you are fat, you need to gain control of your food.  Every cent should be accounted for, just like every calorie should be accounted for.

 

It’s simple.  Get control.

 

Until you feel you have a firm grip (control) over your consumption (financial or physical), you’ll need to account for everything.

 

I guess there is one other distinction between financial loss and weight loss.  Most people who are broke, know they are broke.  Most people who are fat, don’t know they are fat.  Most people who are broke, know that they made themselves broke.  Most people who are fat, blame everything but themselves.

 

They even start petition groups.

 

With the media frenzy going on about Maria Kang, we’ve seen a lot of body shape lobby groups come out of nowhere to slam her, and they have a lot of support.

 

Most of these lobby groups have a slogan along the lines of “love yourself at any weight.”  There are two conundrums with that.

 

Firstly, an obesity lobby group like that could never have been started by a thin person.  That would be condescending.  It’s like a man starting a single mother’s lobby group – people would be offended.

 

Secondly, you wouldn’t start an organisation like this if you were happy with what you looked like, would you?  “Life is so damn good, I’m gonna start a lobby group for big women.”

 

I’d imagine it would go something like this: “I hate myself so much right now, I’m gonna start a lobby group and surround myself with other victims so we can all celebrate being fat together.”

 

I thought long and hard about a more sensitive way to say it, but couldn’t.  So sorry about that, but it brings home the next point.

 

If you are a fat woman, who has started a lobby group for fat women, what happens when one day you decide you want to lose weight?  What happens when you decide you’d like to complete a triathlon, but your knees can’t take the weight?

 

Let’s take it further.  What happens when you get told your thyroid is overworked and you have to lose weight?  What happens when you get type 2 diabetes and get told that to cure it or survive you have to lose weight?

 

You should lose weight, right?  You would lose weight, right?

 

But what about the millions of other fat women you’ve preyed upon, gained followers from, that you are a spokeswoman for.  Women who think it’s OK to gain a couple of kilos a year (20kg in a decade).

 

What message are you going to send them if you lose weight?

What are you going to do?  Are you going to stay fat and suffer to protect your herd, or are you going to save your life by losing weight and turn your herd against you?

 

What if your daughter grows up and gets type 2 diabetes and you know you have to sit down at the dinner table with her and talk about it.  You’ve spent her entire life lobbying, chanting, blogging and preaching about how it is OK to be fat, and now you need to go back on your word.

 

If you own a lobby group that promotes the concept that fat is beautiful, please spend some time looking at the big picture.  Look further than your own nose.  You want to make a difference and you have the motivation.  Surely there is a better way to combat the body issue.

 

How about stopping it at the source.  If you weren’t fat (the result of an unhealthy past), you wouldn’t feel the need to lobby (defend yourself).

 

If there were no more fat people, there would be no more fat shaming.

 

Go to the school and help in the canteen, influence the menu there, give people healthier options.

 

Setting up a body image website just seems like the lazy way to make a difference.  It’s easy.  There are thousands of women who binge eat and want you to say it is OK.  Just like there were thousands of smokers who wanted to believe it was OK.

 

“It’s OK to be fat” websites and lobby groups are selfish.  Don’t kid yourself, you’re not helping anyone but yourself.  You’re like the alcoholic who organises parties so she doesn’t have to drink alone.

 

Fat is a result

 

To finish, I think it is important to reiterate the point that body fat, or lack thereof is a result.  A measure.  Just like a bank balance.

 

If your goal in life is to have a large bank balance, you’ll end up falling short, or missing a lot of what life is about.

 

Make a positive difference in people’s lives while you reduce mindless spending, and you’ll see your bank balance rise.  If you only goal is the big bank balance, you’ll hate yourself every time you spend money and you’ll never feel like you have earned enough.

 

Transfer that logic to body image.  A “thin body” is not a sustainable goal.  If all you think about is losing weight, then you’ll hate yourself for every bit of food you eat and you’ll never be happy with how much exercise you get to do.

 

Change your goal to “reducing mindless eating and exercising to make a difference in your families lives. “

 

It’s hard to grasp unless you’re doing it, but of all the FITmum graduates, the ones who have lost the most weight are the ones who do the course to become better mothers and wives… All of them say that they never started for weight loss.

 

The journey to being the best mum starts with self control, time management and putting yourself first.  Once you work this out, you’ll be amazed at the result in your body composition.

 

And so that I don’t miss out on the most important issue here, having excess body fat is a result of overindulgence in food.

 

The more body fat you carry, the worse your experience of each day (daily health) and the higher your risk of traumatic disease or death.

 

Just like cigarettes.  Having excess tar on your lungs is the result of overindulgence in cigarettes.  The more tar you carry around, the worse your current health and the higher your risk of traumatic disease or death.

 

So please, on behalf of your children and the children of the people who love you, stop trying to accept excess body fat (self inflicted illness).

 

Change your habits.

 

Lobbying to stop “fat shaming” because of anorexia is immature and lacking sense.

 

Telling an obese young girl that she’s not that fat is like telling an anorexic young girl that she’s not that thin.

 

Can’t we just focus on habits?  Your habits are unhealthy.  Let’s start replacing them with healthy ones.  We can’t say “you’re fat, stop eating so much” but we can say “until now, you’ve eaten dangerous foods – let’s change them for healthy foods.  In a few hours you’ll feel better, in a few days you’ll look better, in a few weeks you’ll be better”

 

Quality before quantity.

 

Just like a lobby group.  Just like facebook comments.  Before saying anything, think about standing in front of your daughter and explaining it to her.  Imagine explaining it to her if she were dangerously thin, and then imagine explaining your comment to her if she were morbidly obese.

 

There’s strength in numbers, right?  But a million cowards (deadshitting keyboard warriors) still haven’t got through to Maria Kang, because she has integrity.  She’s done it.  She’s sacrificed TV time for exercise.  She’s sacrificed drinking with her mates for a Sunday morning at the playground with her kids.

 

If you’re spending the weekend hung over, you’re sacrificing your kids for your social life.  If you’re spending the day exhausted from eating junk food, then you’re sacrificing your kids for your addiction.

 

But you guys know that.

 

The reason I am writing this is because I know you want to make a difference, I know you know how these people feel.  For most of us, it’s like looking into the past.

 

We could get up in arms and fight back with our own spiteful comments, but war never worked for anyone.  Even the victor.

 

All we can do is let people know that it’s ok to be healthy.  It’s not that hard.  Like riding a bike, it takes a bit of effort to get momentum, but once you’re rolling you click off the miles with very little extra effort.  But you’re flying.

 

Fly girls.  Become that shining beacon of possibility for other mums.  Play with your kids at the park, join in with their swimming lessons.  Do it enough and people will believe it is normal.  Once exercise and health become normal, the result (fat loss) will be evident.

 

It will be something we talk about like interracial marriage or homosexuality.  Something we all got so worked up over a long time ago, but so normal now.

 

Save the world?

 

Let’s start with ourselves.

 

And please, can we stop the girl on girl hate speech.  I though tall poppy syndrome was left in the boys locker room.  We’re better than that!

How to cure Morning Sickness

In the first 4 pregnancies, I was a basket case – I’d dread going to bed because I knew I was going to be sooooo sick in the morning.

This time, when I felt it coming on, I decided to see if I could in fact stop it altogether.  I did… and so can you!
To cure my morning sickness, I first had to look at what made the morning sickness worse.

Problem 1: Not eating right.

If I had one of those days where I didn’t eat right, meals were badly timed or skipped, I’d guarantee a horrible morning the next day, which would in turn cause me to roll into another day of not eating right.

Solution:
 control your meals as a matter of priority.  Look at all the things that are getting in the way of you eating, then fast forward to tomorrow and you’ll see that all those things will be so much easier without morning sickness.

Problem 2: Going to bed full

I actually discovered this after birth number 4, eating a big meal before bed feels comfortable and normal (or is that expected).  But Every time I do it, I feel tired and heavy in the morning.  I can only assume that it is because the body needs movement to move food down the pipes, so a big meal sitting in the stomach just stays there overnight.  Morning sickness kind of feels like you’ve eaten something that has gone off.  Combine this with a meal that has been sitting undigested in your gut for 8 hours and you’ve got a recipe for a hard morning.

Solution: Eat an early dinner.  Our kids eat at 5, so we do too.  By the time we go to bed the meal has moved past the stomach to where it is needed.

Problem 3: Low blood sugar in the morning.

Growing a baby inside you requires quite a lot of energy, and blood sugar levels drop steeply in the night, giving the same sick feeling a diabetic has.

Solution: If you wake up for a toilet stop early in the morning (after 1pm), have a shot of my morning sickness smoothie before going back to bed.  After a while you’ll get used to waking up 30 minutes before you actually have to wake up, just so you can take the shot (and it works miracles).

Sharny's Morning Sickness Smoothie
Morning sickness smoothie: blend half a green apple, handful kale/spinach leaves, half a cup ice and a small piece of ginger
leave in the fridge overnight.  30 minutes before you’re meant to wake up, have a shot and go back to bed.

Problem 4: Staying in bed sick

I used to lay in bed and spend most of the morning sick.  But laying in bed seems to just make it last longer.

Solution: The body needs to know that it’s woken up, so immediately upon waking, do some relatively intense exercise (like 50 quick squats, or run around the block).  Morning sickness generally tend to be in the first trimester, when you’re not even showing, so you don’t need to exercise like you’re 9 months pregnant.  Get up and crush a quick workout.  Even if you’re feeling a little woozy, kicking your heart rate up does wonders for your morning sickness, and is the best start to the day!

After your workout, finish the rest of the smoothie and enjoy being pregnant, without the sickness!

SUMMARY:

So, to recap, here’s your 5 step process to curing morning sickness:

  1. Prioritise your eating for the day.  Whatever your ideal eating plan is, stick to it religiously.  Don’t miss meals. 
  2. Have an early, light dinner (DON’T go to bed on a full stomach)
  3. Half an hour before waking up, knock back a quick shot of morning sickness smoothie (See recipe above)
  4. Immediately upon waking, get out of bed and exercise.
  5. After your workout, replenish your body with the rest of your smoothie.

How far would you run for your favourite food?

YOU might rethink that chocolate bar or can of softdrink if a new push to display the amount of exercise needed to work off food and drink on labels is successful.

Cancer Council Queensland have voiced their support for the idea which was first suggested in the British Medical Journal and so has fitness experts Sharny and Julius Kieser.

"I like the idea," Julius said.

"It's similar to cigarette packets showing the damage of smoking.

"People often don't realise how much effort it is to burn something off."

Julius said the labels could be particularly helpful in shining a light on foods that are labelled as healthy but aren't really.

"I think it should be on everything because some healthy foods are actually pretend healthy or healthy junk.

"It'd be a good basis for comparison on foods."

Julius was sceptical though on whether it would actually result in people making healthy choices.

"I think people who see that the chocolate bar they want will take 5km they might choose something else but it'd be if they were going to have a Boost Bar that took 5km they might instead choose a Kit Kat that takes 3km. I don't think they'll say I'll go get a cabbage. That'd be ideal but I don't think that'll happen."

  • One slice of pepperoni pizza - 272 burpees
  • 50g chocolate bar - 27-minute run
  • One M&M - walk the length of a footy field
  • McDonald's cheeseburger - 26-minute run
  • Meat pie - 53-minute run
  • Can of Coke - 20-minute run
  • Glass of white wine - 28-minute swim
  • Pint of beer - 1-hour 4-minute walk

WHAT DO YOU THINK ABOUT THIS IDEA TO DISPLAY THE AMOUNT OF EXERCISE NEEDED TO WORK OFF FOOD AND DRINK ON LABELS?

JOIN OUR DAILY WATERCOOLER BY LEAVING A COMMENT BELOW.

What you're saying on Facebook:

Ash Man Nuske: "In the end, our bodies use a lot of calories merely to function just at rest. This paints the picture that you will need to do this amount of exercise to not get fat if you eat the product. It doesn't take into account the daily intake just to function at rest. It will only breed obsession and an unhealthy relationship with food."

Laura-Lee Stutt:" This made me chuckle. No more pizza for me, 27 burpees kill me

🙈
its a good idea though, would work for me!"

Lewis Beckman: "It'd be so impossibly inaccurate, that you may as well tell people to educate themselves about nutrition."

Overtha Hill: "Clever idea but realistically just like cigarettes, it won't alter all peoples consumption behaviours if they aren't willing to make things better."

Eleah Jude Cregan: "I don't know.... But that Mc Donald's I had today was totally worth it."

Dan Sullivan: "People who have never done a burpee will not equate the effort of a burpee to calories."

Karen Campbell: "Awesome idea!"

Hsat Ttocallev: "Hell yes. Would make me think twice."

All you need is a baking tray and 6 minutes

They're commonly used to bake biscuits, but the humble baking tray can actually help you lose weight.

Personal trainers and husband and wife duo Sharny and Julius Kieser have shared a video of a six-minute full-body workout - using two baking trays in place of gym equipment.

Mrs Kieser told Daily Mail Australia if the workout was done everyday it would only a few weeks to start seeing results.

Ab slider: Persona trainers Sharny and Julius Kieser have released a video that shows you how to do a full-body workout using two baking trays

Mountain climbers: The trays are placed under the hands or feet allowing you to slide across the carpet

Lateral slider: The workout shows a series of six exercises, including hamstring sliders, that are performed for one minute each

'You would start seeing results in a few weeks in terms of fitness,' she said.

'By eight weeks time you would have a major difference in body tone.'

And when it comes to working out at home, baking trays are just the beginning.

Hamstring slider: Mrs Kieser said anyone who did the workout everyday would notice a change in their fitness levels after two weeks

Working up a sweat: After eight weeks of doing the workout daily you would see a change in your body tone

Muscle mass: But Sharny says that when working out at home, baking trays are just the beginning

Bath towels, pillows, tins of spaghetti and drink bottles can all be used as workout equipment, saving you time and money on expensive gym memberships or weights.

The baking tray video showed Mr Kieser perform ab sliders, lateral sliders, knee tucks, mountain climbers, hamstring sliders and sliding lunges by placing his hands and feet in the trays and sliding across the carpet.

Each exercise is performed for one minute each.

Fitness duo: Mr and Mrs Kieser share workout videos and fitness tips online and have a number of books

Home workout: Use pillows or towels for an uneven squat (left), or a mop bucket for a bicep curl (right)

The video of the simple workout has since gone viral, with more than 46,000 views since it was uploaded on Monday.

'We have to try these when we are to broke to afford gym membership,' one person wrote.

Others voiced their concerns that a baking tray would scratch their tiles or wooden floors - but Mrs Kieser had a solution.

'People who don’t have carpet, who have wooden floors and tiles, you can use socks on your hands and feet to do the same sort of movements,' she said.

'You could even use hand mops and clean the floor at the same time.'

A common exercise performed at the gym is tossing a medicine ball from side to side.

Mrs Kieser said you could perform this exercise at home using a pillow.



'It's not about the weight ... but about the way you do the movement,' she said.

Body weight training: You can perform a pull up by hanging underneath the table

Training together: 'You don't need expensive gym equipment, you don't need a gym,' Mrs Kieser said

Towels or pillows piled on the floor can be used to perform an uneven squat that allows you to activate your core and leg muscles.

Another trick is to use tins of spaghetti or bottles of water as hand weights or to lay under the table and perform pull up.

'You don't need expensive gym equipment, you don't need a gym,' Mrs Kieser said.

Multi-tasking: Mrs Kieser is known for her fit approach to pregnancy and was pictured exercising while breastfeeding her two-week-old son

Transformation: The Queensland resident is a mother-of-six who previously gained 30 kilograms during pregnancy (left) before taking a fit approach to pregnancy (right)

Mrs Kieser, who is a 35-year-old mother-of-six, is known for her fit approach to pregnancy.

The Queensland resident has previously gained 30 kilograms during pregnancy, and plagued with severe morning sickness and post natal depression, vowed to make a change.

Through what she calls a 'fit pregnancy' - exercising regulalrly and eating well - Mrs Kieser said she had no morning sickness or post natal depression.

This Mom Breastfed Her Baby While Exercising—and People Are Freaking Out

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A proud husband's photo of his wife working out while breastfeeding has sparked controversy on Facebook.

Exercising is nonnegotiable for 35-year-old mom Sharny Kieser, who is also a fitness trainer and the author of the

Healthy Junk cookbook

, which was inspired by her own journey losing the 66 pounds she'd gained after her first three children.

It's no surprise, then, that she's already back to doing lunges just two weeks after popping out another baby—her sixth!. What is surprising is the reaction Sharny received after a photo of her breastfeeding while working out went viral.

"I caught Sharny multitasking today. In public. ‪#‎breastercising‬," her husband Julius wrote on Facebook, captioning an image that showed his wife lunging while nursing their two-week-old son, Magnus. "I don't get the whole breastfeeding in public problem. It's not disgusting at all."

We couldn't agree more!

But the proud husband's photo apparently sparked controversy for a different reason. "Don't have an issue with breast feeding at all, I think it's wonderful, but for the little time you have them as tiny tots could you cut the multitasking crap for 10 mins and enjoy the one on one time with your child," wrote one commenter. "We are/were all busy mums but I think our children deserve us to be completely in the moment with them."

Added another: "I honestly don't understand why it's necessary to exercise whilst breastfeeding? Is it even comfortable? Can you concentrate on doing the exercise properly?"

Apparently she can. "A lot of people think it's gross or strange or that I should be bonding with Magnus, but I feed six times a day, I'm not exercising every time and when I do I'm also watching the kids ride around on their scooters and play outside,"Sharny told the Daily Mail Austrailia. "It's not like I'm running or leg pressing or doing weights, I'm doing squats and lunges as they are the easiest things to do while feeding. Then at night we sit quietly and feed."

A perfect response! Though it's sad that in this day and age, the mom of six even felt the need to have to defend herself. To each her own, right? Go get 'em, Sharny!

Breastercising: The New Time-Saving Workout Move for Moms

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A photo of a woman exercising while breastfeeding, or breastercising, is going viral—it's definitely genius, but why is this workout move eliciting so much hate?

When Julius Kieser posted a photo of his wife,

Sharny Kieser

, breastfeeding while lunging during a workout, we were pretty much in awe. Any mom knows that when you're raising kids, time is a precious commodity. And since this particular mama is raising

six

children, it's a small miracle that she's even able to sleep, let alone exercise regularly.

Kieser dubbed the move "breastercising," and we're in favor of both the act itself and the term given to it, provided it's carried out in a safe way. After all it is so easy for parents to neglect their own bodies and needs in the first few years and we think it's incredibly important for moms to keep up with the things that make them feel great. If you can get in a workout while also taking care of your child, what could be wrong with that?

But viewers of this picture don't all feel the way we do. Naysayers were quick to criticize Kieser, who is a personal trainer, for not focusing solely on breastfeeding. The comments below the photo include things like: “Cut the multitasking crap for 10 and enjoy the one-on-one time with your child. We are/were all busy mums but I think our children deserve us to be completely in the moment with them.” And: “I honestly don’t understand why it’s necessary to exercise whilst breastfeeding? Is it even comfortable? Can you concentrate on doing the exercise properly?”

But Kieser defended herself against the hate. “A lot of people think it’s gross or strange or that I should be bonding with Magnus, but I feed six times a day, I’m not exercising every time and when I do I’m also watching the kids ride around on their scooters and play outside,” she told the Daily Mail Australia. “It’s not like I’m running or leg-pressing or doing weights, I’m doing squats and lunges as they are the easiest things to do while feeding. Then at night we sit quietly and feed.”

We say that as long as Kieser is keeping her kids safe, she's not doing anything wrong by taking some time to do something that's good for her own health. And beyond that, it's high time women stop judging other women for the personal decisions they make for themselves and their families.

What do you think of this?

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