Help support kids with a disability!!!!!!!!

Help support kids with a disability today


Giving kids with disability a chance to play

Giving kids with disability a chance to play

Can you imagine a life without physical activity or being able to play? A life without a hit of tennis, a kick of the footy or simply being able to play with your mates? A life without connection, hope and purpose?

Many of us take playing sport and being active for granted

For Victorian kids with disability, it’s a very different story.

Mitchell has cerebral palsy and longs to take part in school sports days with his classmates. But he’s not allowed to take his wheelchair onto the court at the local gym and he’s always made to be the score keeper. He spends a lot of time on the sidelines instead of playing with the others and that makes him feel pretty worthless. Now he goes home instead of taking part.

Rita’s family is super sporty and love regularly doing activities together. But Rita’s accident changed all that. Her acquired brain injury means she gets tired easily, her body is weak and she can’t balance very well. Now she feels left out when her family competes in athletics together and desperately wants to find an activity that she can do with her mum.

Harry has trouble fitting in because he has autism and is non-verbal. He doesn’t have any friends to play with and taking part in sport is nothing more than a dream. When Harry found his big brother’s skateboard, he soon discovered that skating is his special talent. But he has nowhere to skate and no one who understands his needs to mentor him.

Give kids with disability the chance to play

Without your help, kids like Mitchell, Rita and Harry will always miss out.

You can make sure kids with disability have the opportunity to live active, healthy lives by donating now.

Your donation will help Rita and her family find an accessible sport that they can all enjoy together, near their home. You can help Harry find a mentor that understands autism and a safe space for him to learn how to skate. You can help Mitchell and his classmates to play together.

Help kids with disability achieve their dreams

We’ve set ourselves the challenge to raise $30,000 in 24 hours to give kids with disability the chance to play. Every donation will be doubled, thanks to our generous matcher donors.

That means double the amount of support so that kids with disability have the chance to play and be part of their community.

$500 becomes $1,000

$250 becomes $500

$100 becomes $200

$50 becomes $100

$25 becomes $50!

Disability Sport & Recreation

We are a Victorian charity, committed to improving the health outcomes of Victorians with disability through sport and recreation. Health is a basic human right. Everything we do is to help Victorians with disability live happier, more active lives.

There are 1.1 million people with disability in Victoria – that means we have many people to reach and a lot more lives to change.

This video explains what we do and where your donation will go.



Without your help, thousands of kids with disability won’t experience the same thrills, mateship and love of physical activity that are part of an ordinary Australian life – one that we all deserve the chance to live.

Please help us reach our target today, and give kids with disability the chance to play.

Show kids with disability that it’s ok to dream.

* Mitchell, Rita and Harry are members that shared their stories with us. We’ve changed their names and photos to protect their identity.


Cheers everyone, please help support this cause.

Do something today you can be proud of tomorrow.


Nice Article on Comm Games site

Thanks to the Commonwealth Games Association for putting together this great article.


2017 Aussie Para Powerlifting Nationals

Hi everyone!

It’s been a while between posts, but don’t worry – I’ve been plugging away at the Bench-Press the whole time.

This last year I’ve been focusing on my education and career in diabetes education, and also dealing with some health issues, but it’s all coming together now – I’m healthy, strong and ready to put in a solid 6 months of training leading up to the Commonwealth Games in April 2018.

Two weeks ago we had the 2017 Australian National Para-Powerlifting Competition at the Gold Coast Sports and Leisure Centre, Nerang-Broadbeech road, Carrara, Queensland.

The competition was held in the newly developed stadium that will be hosting several different sports during the Comm Games period next year, and was kind of a test event to give the organisers a chance to set up and get an idea of how to plan for the big day – all powerlifting will take place on the 10th of April, so if you haven’t got tickets, you better get onto it!!!

I lifted in the under 73kg Womens weight class and had four attempts, with three successful lifts, finishing on a new Australian Record of 86kg. I placed first overall in the Women’s category – hooray!!

It was a busy competition, quite a few new lifters turned up, and its always nice to have more people involved. Crissy Ashcroft placed 2nd, and Kelly Cartwright made a great effort for her first Para-Powerlifting competition to place 3rd, making the switch from athletics where she has previously won Paralympic Gold! I think “all-rounder” is an understatement!!

Following my competition I was keen to watch the men compete, but I almost missed the whole lot due to spending almost 3 hours in a room with an extremely patient ASADA rep who had to wait for me to provide a sample… Apparently girls get stage-fright too 🙂

It was a great competition overall, thanks to the APC and Powerlifting Australia for running a smooth event. Also big thanks to Bill Nancarrow and everyone who helped set up and pack up for the event. Looking forward to having Bill as my team leader at the ‘Games next year.

Thanks to everyone for their support, especially my husband Harley Gray, who did a fantastic job coaching me on the day so I didn’t need to think – just lift!!!


Success at the MS Melbourne cycle

Have a look we had a great day, have a look at my Instagram photos on at the event

2017 Melbourne Cycle Highlights video &2017 Melbourne Cycle Thank you to Volunteer video

Have a great day guys.

#eatbetterlivebetter #onesunrise #quickie #blackandblue #bodyworldbalaclava #nextgenerationsupplements #nextgenathlete #teamnextgen #oakleigh #cantstop






Success in Dubai

Hey all,

Dubai was a huge success for the Australian team, we had 4 athletes and 1 volunteer and everything ran very smoothly.

Chrissy Ashcroft and Rod Watson competed internationally for the first time. The judging was extremely strict but they both managed to score a successful lift in an extremely difficult competition. Paul Tesoriero also put in a great effort at 140kg but unfortunately missed out on getting in a lift.

I also had a great performance – my previous international PB was 68kg. I opened on 70kg, which I got 3 white lights for, and followed up with a successful 75kg lift! For my 3rd I attempted 77kg and just missed out, but I’m very happy with my new International PB!

You can watch my 75kg lift here:

This now qualifies me for the Worlds in September being held in Mexico City. Unfortunately I will not be going to this event at this point in time because we do not have the funds. I’ve decided to now focus more on saving money for a home for our family instead of putting all of our money into powerlifting.

This somewhat saddens me because I know that I would be able to do much better with some government support.

Our next main competition from here on out is the Nationals on the 27th of May in Brisbane, Bowen Hills, being held at Sporting Wheelies Disabled Association who kindly hold this competition every year for our national athletes to help prepare them for international competition. These nationals are particularly important as they will help refine our Commonwealth Games team for 2018.

Thanks everyone for reading!

Check my Facebook for tons of pics from the competition =)

come participate the melbourne cycle this Sunday it will be totally awesome, i will be guest speaking, should be good.

Melborne cycle

#MSMelbourneCycle #Ride4MS
come join us at th Melbourne cycle on Sunday morning, be totally awesome. ill be there speaking and cheering everyone on -info
also find maps at…
#livewithoutlimits #eatwelllivewell #nextgenerationathlete #blackandblue #MSAC
#eatbetterlivebetter #loadedlifting #onesunrise #msac #quickiewheelchairs #livewithoutlimits #teamnextgen #nextgenerationsupplements #nextgenathlete
Melbourne Sports Hub Quickie Wheelchairs Next Generation SupplementsAchieva – by Next Generation Supplements,Dineamic Bodyworld Balaclavathumbnail_MSL 0097 Instagram 1200x1200_Register Today [v2d]

Getting Ready for DUBAI

It has been too long since my last post, unfortunately my MS hasn’t been very good causing me to be extremely tired.

But at the end of Febuary a team of athletes, including myself, will be going to DubaI for the-

8th Fazza 2017 World Para Powerlifting World Cup from 25 Feb to 04 Mar 2017. 

I will be in the under 73kg weight class, yes I have gone up a class. I am feeling a little pudgy around the edges at the moment but I would like to get an Australian record in this class at the nationals this year. Therefor I decided to also compete in Dubai in this class. I have records in the 2 classes below- under 67 kg and under 61kg. I defiantly feel stronger and my little injuries are much more manageable and less painful with the extra weight and NO DIETING, yay.

I had a wonderful experience in Dubai in 2014, so i am extremely happy to be going back there in 2 weeks. It had a great atmosphere and the other teams were very friendly.

My lovely friend Robin will also be accompanying me as a volunteer for the team. There will be 4 other athletes from Sydney, Melbourne and Newcastle. This will be absolutely fabulous as I prefer to go as a team rather than by myself.

This will be my only international competition before the Commonwealth Games  (2018) as I have officially and unfortunately run out of money. Competing internationally carries a heavy cost burden to the athletes to the point where it makes you question weather it is a possibility to continue, looking at my options I think that the next Commonwealth Games will probably be my last competition unless I am able to find a more substantial sponsor. To be able to be selected for the Comm Games I must compete internationally once during 2017 and attend the Australian Nationals for selection. I cant wait for the Comm Games as they will be in AUSTRALIA (the Gold Coast), which means my family may be able to come and watch this time.


I would also like to take this opportunity to thank my husband and coach Harley for his support and encouragement and to my sponsors for their much appreciated help.

Thank you for reading and for your support, over the years I have had many wonderful messages of support and encouragement from friends and followers. Every positive message  helps when most days are a struggle at the moment.

So Dubai here we come!!!!


Jessica Gray


What are the best exercises to do at home if I can’t get to the gym?

Exercise can be done anywhere and without any equipment, it can be achieved in 5 min or an hour, you can do it outside or in a tiny apartment.

There is no excuse not to do it, if you are someone who keeps saying I don’t have time or I don’t have any equipment then maybe you just don’t want to try. And that’s fine, but think how good you would feel if you did?

Many people do not like gyms or don’t have much time to spare but if you have a small space the length of your body and the width of your arms and 5 min to spare anytime than you can achieve your exercise goals.

I have been in the exercise industry for about ten years now and many of the exercises that I do with my wonderful ladies (or men, not to discriminate at all) are things that can be done at home. I have even used things at peoples homes like chairs, cans of fruit or baked beans for weights or even children! Some times doing exercise with your little ones is great because you can use them as weights and you also get more bonding time together.

The Australian Bureau of statistics states that In 2007-08, around 62% of adults did not meet the recommended physical activity guidelines, with a higher proportion of women not meeting the guidelines than men (64% and 60% respectively)(1). That is a huge number of people doing not very much. As you can see the Australian guidelines for physical activity below are not asking for a whole lot.

Physical Activity Guidelines for Adults 18-64 years of age


  • Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
  • Be active on most, preferably all, days every week.
  • Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
  • Do muscle strengthening activities on at least 2 days each week (2).


Just 5 minutes a day is enough to get a good start to a healthier, leaner and more toned you.

As you can see below I have located some great workouts that have been designed by Women’s Health that you can utilize for yourself. They have great pictures and demonstrations for you to follow. Their level of difficulty is also not too high so they should suit many different fitness levels. If you are just starting take it slow and have good rest breaks when you need it. If you are at an advanced level have less rest and always hold the positions for a longer time- for example do your squats slowly with a pause at the bottom making it harder.


Good luck and have a great time with the work outs  and thank you for reading.



Easy 10 Minute Workout for Busy Moms


The Total-Body Circuit Workout You Can Do While You Travel


The Short-on-Time, High-on-Intensity Circuit Workout


6 Moves That Lengthen and Strengthen – exercises (1) (2)



Mrs Jessica Gray

Div1 RN (Specialising in Diet Related Disease and Nutrition)

MS Australia Ambassador

Australian Para Athlete

The Most Important Meal of the Day

What should we be eating for breakfast and what are the best options?

This morning when I dropped off my son to child care we sit together and have breakfast before I leave. Whilst I was sitting with Jimmy I overheard another parent that was quickly dropping off her child say to him “you can’t have rice bubbles because they are full of sugar”.

When she left her son didn’t waist any time getting a big bowl of it.

This made me think, did she know that there isn’t any added sugar in rice bubbles?

The toast with jam has more sugar in it but she didn’t say to him “you can’t have any jam!”

May be we need to help educate people on the best choices to make in regards to breakfast foods.

I then spent a few minutes talking to the lovely lady making the breakfast for the children. After a few minutes she understood which were the best options and why. The concept that people didn’t know what was healthy the healthiest choices shocked me.

Also felt that the way she approached the topic with her son actually had the opposite effect she was hoping for.

So what is the best option?

The first step is to make sure we EAT BREAKFAST.

Breakfast is considered an important meal because it breaks the overnight fasting period, replenishes your supply of glucose and provides other essential nutrients to keep your energy levels up throughout the day(2).

The Kraft Foods ‘Aussie Breakfast Report’ researched the breakfast eating habits of Australians. The study found that despite 42 per cent of Australians acknowledging that breakfast is the most important meal of the day, more than half (56 per cent) are missing out on their morning meal at least once a week, and almost a third are skipping as many as three times per week (1)

 Totally unacceptable, this is the most important meal of the day and this many people aren’t having it at all!!!!!



The reports reveal a number of reasons why people sometimes skip breakfast, with the main ones being that they don’t feel like eating first thing in the morning (with 65 per cent of participants citing this as a reason), being disorganised (49 per cent) and sleeping in (40 per cent). Many Australians also blamed skipping breakfast on being short of time (36 per cent)(1).

 Are these actually good enough excuses? Can the people that are dissorganised just prepare something to eat the night before if they know that time is an issue?

When you look at the reasons it is easy to see that there are many things we can do to ensure we get a good start to the day.

  • Prepare a shake blended up with the usual contents of a bowl of oates with fruit. This will help you get in plenty of nutrients in a quick drink already prepared.
  • You can prepare some fruit salad- usually a hit with both adults and children, and add some youghurt and nuts on top for extra nutrients (calcium, protein and some good fats in the nuts).
  • Overnight oates- The night before, combine 1/2 cup milk (any type), 1/3 cup rolled oats, 1/2 a banana (mashed/ sliced), 1/4 cup chopped nuts, a tea spoon of linseeds and a sprinkle of cinnamon in sealed Tupperware container. By morning, you’ll have delicious overnight oats! These can be heated in the microwave for 1-2 minutes if in the mood for something warm.
  • Make some quick eggs in a muffin tray one night. I started doing this because I wanted to get more protein in my breakfast. I would get a muffin tray and add some shaved ham or cooked bacon in the bottom (about a table spoon full) and crack an egg on top. Then add it to the oven for about 10 min on 200 degrees. And there you have it, eggs for breakfast. They heat up really well and can be frozen (see photos)
  • “You want to aim for a breakfast that combines good carbs and fiber with some protein,” says Erica Giovinazzo, MS, RD, a nutritionist at Clay Health Club and Spa, in New York City. So things like whole-wheat or wholegrain breakfast cereals, such as muesli or bran cereals, porridge, whole meal or multigrain bread to toast without added sugar would be a good start combined with some protein- which could come from anything from eggs to dairy products or nuts. 2 pieces of multi grain bread with peanut butter and a banana would be an easy quick option that meets the needs of our bodies.
  • If you are someone who doesn’t like to have breakfast till you are awake like myself, make your meal portable so that you can have it as soon as possible after waking up or arriving at work.
  • If you often forget breakfast put some UP&GO’s, fruit and nuts in the fridge at work so that you wont go without if you forget. An UP&GO has more added sugar than ideal but its better than not having breakfast. Even keep these at home for an easy grab if you forget to prepare. There are also some healthier breakfast/protein bars out there now that could be a great occasional easy fill in snack if you are rushed. Make sure there is no added sugar and that it contains fiber and protein.


There are heaps of options out there and I’m sure you will find one that suits you and your family.

The following is a great link with some recipes that are really yummy or everyone and hit the spot for what we need to start the day.

 So start embracing breakfast and you will feel a lot more energized and satisfied in the mornings.




Thank you for reading.


Mrs Jessica Gray

Div1 RN (Specialising in Diet Related Disease and Nutrition)

MS Australia Ambassador

Australian Para Athlete (1) (2)


SBS World News Interview

Attention everyone!!

Hooray we made it onto the SBS World News discussing the lack of support for Para Sports in Australia, and the struggle to achieve international success.

The public perception seems to be that once you’ve got a top 10 World Ranking and compete at an event like the Commonwealth Games, that you’re looked after and supported 100%, and it’s just not the case.

I’d like to re-iterate that my recent International efforts are only possible due to the support of my sponsors – support them!

The interview was captured at our home and Body World gym, and will be broadcast on SBS World News tonight at 7:19pm (Melbourne time).

You can also catch it online with SBS On-Demand at …

A big thank you to Abby Dinham and Tom “Camera Man Extraordinaire” for helping to get the message out.