Body Beyond Birth + Caramel Protein Ball Recipe September 04 2015 by Simone Denny

Hello there, 

This week I'm delighted to have a Q&A with the lovely Jackie Steele and Becky Dyer from Body Beyond Birth. I have been fortunate to have the opportunity to trial the Body Beyond Birth program over the last couple of months. From the day I logged in I realised this program is so much more than an online resource to help Mummas get back in shape. The website is a panacea of amazing educational videos (i.e. a pelvic floor workshop you can do from your own living room), delicious recipes from their nutritionist and dietician, workouts specifically designed for your capability, meditation and more. 

I know after having babies many of us are left wondering what the heck just happened to my body (I'm still wondering this!) . So I asked Jackie and Becky about common concerns such as bladder control, recovering form abdominal splits, getting in shape with just 20 minutes of exercise a day from home. I also ask about their top tips on nutrition and wellbeing after having kids and how to fit exercise in the our busy lives. Whether you are have just had a baby or have teenagers, Body Beyond Birth has a tailor made program for your level of fitness. 
Becky Dyer and Jackie Steele from

Body beyond birth is not just an online exercise program;it is a way of living. Can you share more about this?
We didn't want to just create a program that mums feel they have to rely on forever. We want to share our knowledge and expertise to help mums create healthy habits for themselves and their families for the future - it's about creating a healthy lifestyle and a way of living. It's about looking at what we feed ourselves (ie nutrition), then using this information to create delicious meals that our family loves, understanding safe and effective ways to exercise (that you love and want to do)... It's about creating some precious "me time" in our day. After all a happy, healthy mummy makes a happy and healthy family!

Becky you are a trained Physiotherapist and Jackie you are Pilates instructor, how has training this helped you to create a safe program for women coming back into exercise after birth.
We approach exercise and all aspects of health from a clinical/medical perspective. Whilst being pregnant is completely "normal", a mum's body experiences many changes through pregnancy and birth. We use our experience and expert knowledge to develop exercise programs to specifically helps mums exercise effectively and safely to restore their bodies and create long and lean muscles.

What do you hope to offer women through the Body Beyond Birth program? 
We are really passionate about helping mums to get healthy and strong by giving them all the tools and resources they need!
Jackie, after the birth of your twins you had an 8cm abdominal separation, now your muscle separation is almost non-existent. How is this possible? 
Honestly, following the birth of my twins I never thought I'd be able to wear my "regular" clothes again. When I lay on my back in bed, I felt like my abdominals lay on either side of me - that was how large my separation actually was! I knew I had to do something so that I could function normally - and so I didn't have people asking me if I was pregnant! Becky made me believe that I could repair my separation through exercise. She prescribed me specific core strengthening exercises (which we use in the Body Beyond Birth program) to really help draw in my waist. Just as important as doing the right exercises safely, was also understanding what movements/activities could potentially make the separation worse. 
I didn't always have the energy to do a full workout every day, but my philosophy of doing a little each day of the "right exercises" really paid off. It took nearly 18 months to close my separation, but as they say, "it didn't happen overnight, but it did happen".
  Beyond Birth Program

Is your program just for new Mum’s or can anyone benefit from Body Beyond Birth? 
The program includes three levels to therefore suit both new mums (regardless of whether you've had a natural birth or caesarean), and more experienced mums. We have members that have just had bubs, and we also have members that have teenage children. We have mums who are new to exercise and pilates, and we have mums who are really fit who benefit from our program.
Many women with children are time poor, do you think it’s possible to transform your body with just 20 minutes of exercise per day? 
Absolutely - I'm proof of that. I had 3 children under 3 so I was lucky if I got 20 minutes a day to exercise and if I did get 20 minutes to myself, I may not have had the energy to actually workout! I just kept going with the philosophy that 5 or 10 minutes of doing "something" each day was far better than doing 5 or 10 minutes of "nothing". After doing this for a little while, I gradually created a healthy habit so that eventually I could fit 20 minutes of exercise into most days - I stress "most" days. When you have kids, things happen; life happens. The main thing is, never beat yourself up about what has or hasn't happened today, dust yourself off and start again tomorrow with a smile on your face and love in your heart!
Bladder control after birth is a big issue for many women – can your program help this? 
Yes... Yes.... Yes!!! We have a strong focus on improving your core strength in the Body Beyond Birth program. One of the key muscles of your core is your pelvic floor. Strengthening your pelvic floor helps with your bladder control and prevents blade leakage. 
Can you share 3 exercise tips for Mums
Dress for success - to give yourself the best possible chance of fitting exercise into your day, get dressed in your workout gear as soon as you get up in the morning. That way, as soon as you find you have a few minutes to spare, you're ready for action! Get that workout done!
Love what you do - choose exercise and activities that you really love and/or find fun. You are way more likely to want to do it if you know it's going to put a smile on your face and put you in a good mood for the rest of the day!
Let's stick together - sometimes it seems nearly impossible to fit exercise into your day when the kids are around. If that's the case, then include them in your workout! Turn on the stereo and have a disco, dancing vigorously for 5 or 6 songs; or chase each other in the backyard; kick around a ball; go for a bike ride... the possibilities are endless!
 Becky Dyer and Jackie Steele

Can you tell us more about the workshops you have on your program 
The idea of the workshops is to share expert advice that you'd normally get when you go to visit a health professional - without actually having to leave your house! Sometimes it's too embarrassing to ask questions about your pelvic floor - well on the Body Beyond Birth program, you're lucky to have Becky - a women's health physio with over 20 years experience. She's seen it all and knows the questions women have and problems they suffer. The workshops have been based on her experience of treating mums and mums-to-be. We are continually adding more workshops based on feedback from our members. We also love people sending us questions through our website and Facebook page.
You have a nutritionist who provides some wonderful tips on being a healthy Mumma, can you share 3 nutritional tips for busy Mummas? 
We are extremely lucky to have Meg - an Accredited Practicing Dietitian who is also a mum of 3 beautiful boys - working with us. 
Plan ahead - plan ahead to ensure you have healthy meals and snacks organised for the week
Watch your portions - it's really important to understand the correct portion sizes... and stick to them!
Keep your fluids up - drink 6 glasses of water every day. It's totally fine to "count" your beloved tea or coffee in this as you're still getting fluid. However, if you're only just getting to 6 glasses a day even with the tea or coffee, you may find you're not as hydrated as you could be and may feel better (or clearer head, less prone to constipation, fresher mouthfeel) if you increase your water intake a little especially when exercising.
What would be your words of wisdom to a new Mum thinking about doing your program? 
Just start. Try our 7 day free trial and just start. That's often the most daunting thing - starting something new. If you're looking to make some changes, create some healthy habits, create a stronger and healthier you, or just do some exercise, then give it a go. The time is now; this is your time.
Thank you Nadia Felsch, who the resident foodie on the Body Beyond Birth program, for sharing this delicious recipe from the site. 

salted caramel protein balls

Thank you so much Becky and Jackie for sharing about your wonderful program. 
To join the 12-week online health and fitness program for mums: visit or email
Body Beyond Birth programs are priced at $165.00 for 12 weeks. The system is personalised and affordable, and is designed to encourage women to invest in their health and wellbeing, which in turn, benefits their families. The program has been created by Physiotherapist and Women’s Health Specialist, Becky Dyer and Certified Pilates Instructor, Jackie Steele.
Social Media
Instagram @bodybeyondbirth
Facebook Body Beyond Birth
Have a lovely weekend.