Hot weather snacks and smoothies!

Hot weather means no more eating stodgy, keep-me-warm meals! I'm sharing ideas on my Pinterest boards. I'm a smoothie-addict so if you have a tried-and-true recipe, share it with the Core Integrity With Cat FB followers!

Berry Smoothie

Source: kblog.lunchboxbunch.com via Cat on Pinterest

Fruity kebabs Americana

Source: cynfullyfit.com via Cat on Pinterest

Tropical fun fruit

Source: dontcallmebetty.tumblr.com via Cat on Pinterest

Weekend Challenge: Gladiator Glutes

Ok, Nat and I did this one this morning. It's tough - I won't sugarcoat it. 

GLUTE KICKBACK WITH CABLE

• You need to drag a bench up to the cable machine and make sure there's an ankle strap attachment on the lowest setting
• Pick a LOW weight - trust me, pick a weight that allows you to do 12 repetitions before you need a rest.
• Sit, count slowly to 20, then set up again and work the same leg. Do this 3 times and then change sides.

• Brace your abdominals
• Do NOT arch through the back!

Keep your eyes ahead on the ground
Do NOT drop the head or arch head back

Flex the foot and keep your hips straight
Do NOT lean in to the kneeling leg

Grip the edges of the bench for stability
Heel only needs to rise JUST above hip level

Hold at the top for one count and release SLOWLY!

Do you love it? I swear it works!

Two Week Challenge: Spread the Love!

One of my personal training clients, Miss Y has taken on a 2 week challenge to drink no alcohol - not for anyone but herself. She's reported back that already she feels lighter, more energised and proud of herself! Not only that, her partner friends and family have been inspired to join her for the two weeks. Not easy - we have a culture of going to the pub or meeting at a bar for most socialising occasions. Miss Y has suggested that she meet with friends for a walk, coffee or tea instead.
 
So here's my challenge to you: what can you change in the next two weeks to feel better, improve your health, fitness and wellbeing?

Walk instead of sitting on a bar stool

Here's some ideas: let me know what you're doing on the Facebook page so we can be inspired by your idea and support you!

• give up meat three nights a week
• give up soft drink (even diet soft drink)
• change your fitness routine - less running, more weights?
• take up a yoga class once a week
• book a session with a personal trainer to get a tailored resistance program
• go for a walk on your lunchbreak instead of eating at the desk
• replace your morning coffee with a glass of milk (protein + calcium!)
• go for a walk around the block with the partner/kids/flatmate before dinner instead of TV

Resistance Training

Yoga Jaguar Pose

Goodbye coffee + cravings, Greetings Green Juice

Replace your morning coffee with this one and sure, you won't feel wired if you like that sensation, but you will feel energised and alert for much longer than you would with coffee. Plus you don't get the inevitable crash and "must have sugar, more coffee, NOW!" feeling around mid-morning. You require a juicer - if you are Melbourne based and prepared to pick it up from me, I am happy to make you a bottle! Just get in touch via Facebook and we'll organise a time. Lasts 3-4 days in the fridge.

Green juice

 WHAT YOU WILL NEED

• 4 large kale leaves (or spinach)
• 2 large English cucumbers
• 1 head fennel (optional)
• 2 Granny Smith apples, cored
• 2 lemons, skin removed (see note)
• 2″ piece fresh ginger root, quartered

Wash all produce thoroughly, but do not trim. Cut the kale leaves in half crosswise to make them easier to feed into the machine. You may need to halve the cucumbers as well depending on your juicer. Cut the fronds from the fennel (but hang onto them) and quarter the fennel bulb.

Turn your juicer on. Feed the ingredients in slowly, using the pusher to help control speed. Pour juice into a large jar with a tight-fitting lid.

Quick Tips
1. To get the skin off the lemon, cut both ends off then stand the lemon upright. Following the curve of the fruit, cut away the peel and pith using a sharp knife.

2. You can easily substitute or add on here. Other things I like to toss in: carrots, spinach, celery.

3. Try this juice in the morning instead of coffee. Or try it in the afternoon instead of diet soft drinks. You may be very surprised by how great you feel.

Preparation time: 10 minute(s)

To organise a time to pick up pre-made juice: Facebook or Email

An Oblique start to your week!

Two moves to hit your oblique abdominal muscles - those ones that suck you in and give you a waist just made for bikini weather.

Oblique raise

Side Lying Reach:

1. On a mat, or towel, lie on your side with the arm closest to the floor stretched out straight in line with your chest for support
2. Hips, knees and ankles must be positioned in a straight alignment (not leaning back or forward)
3. Breathe in, exhale and reach your upper arm towards your ankles as you raise your head and chest in that direction (body still in a straight line)
4. Release slowly and repeat!
5. Option, as pictured above, to have support under the body. Preferable just to keep your arm outstretched for support. 

Oblique abdominals

1.  Position yourself as in steps 1 and 2 above. Lower arm is stretched out in line with body, palm down
2. Breathe in, exhale - brace abdominals and raise upper leg just above hip height - no rocking forward or back!
3. Advanced, raise both legs to meet, breathe in, exhale and lower. Repeat
4. Option, raise top leg and then reach upper arm and head towards ankle for a double side crunch

 

 

 

 

 

 

 

 

Mermaid stretch

 Stretch! Extend legs as wide as you comfortably can and stretch towards each ankle in turn. Hold for 20 seconds. Repeat if feeling particularly tight through the sides and lower back.

Divarication of the abdominal muscles

What is it?

The six-pack muscles, or "Rectus Abdominus" stretch from the ribs to the pubic bones. They are held together by ligaments, which become more flexible during pregnancy to allow for the belly to expand, separating the six-pack muscles.
Normally, post-birth, the muscles return together, though they may feel tired and stretched. It is vital to avoid sitting suddenly from a resting position or heavy lifting.

Divarication of the recti: image from Miracle Physiotherapy

A physio can assist in diagnosing divarication of the abdominal muscles (may require an ultrasound) and teach pelvic floor exercises that strengthen the deep abdominal muscles AND the six-pack muscles. According to LIVESTRONG,
You should wait three days after your labor to perform the check for diastasis recti. If you had a C-section, you should wait six weeks, or until your incision has healed.

It is recommended that if you have divarication of the recti, avoid sit-ups or leg-lowering exercises. Corrective exercises, as mentioned before, require engaging, strengthening and gaining control of the pelvic floor. If it has been over a year since you gave birth and the divarication still exists, surgery is an option.

I am not an expert and would not like to recommend any exercises as every woman has different needs. Mishfit is a Melbourne-based Pelvic Floor Training business. You can take up a free trial session and read more at Mishfit. You can take your children along to sessions!

Essential Yoga Moves

As promised, Essential Yoga Moves as featured in Women's Health Big Book of Yoga - please be mindful that if you know you're not ready for these moves or they may inflame an injury, don't risk it! If you're up for a challenging abdominals and back-focused session though....here you go:


Window Wiper

Scissors
 



Puppy Dog

Gentle seated twist

Twist Lower Abs



Genious gadgets for your body...

The sun is out, it's heating up and your focus, if it wasn't before, is on preparing your multi-layered clothing-covered body for shorts and singlets. Even bikinis, for the brave.
Hence, I have hunted the tools you need to be prepared on all fronts! Fitness, health and beauty. I have been asked about the self-tanner I use and have included it - works in one hour so you don't need to avoid working out or showering for the usual 12 hours. Efficient.

THE CUTLERY THAT FORCES YOU FIT

 Indeed, everything has been thought of! (Each piece weights 1kg) Firebox.com

SELF MASSAGE

Well, you DID just do a workout - place this palm-sized ball against a wall and get the shoulder and back rub you deserve. I have a blue one, his name is Spike. Available from Healthplus

Massage balls

 PLAYLIST PARTY

Need music to power your walk, or your high-intensity workout or just your vacuuming session? Get free app Spotify and listen to radio, full albums or make your own playlist. The only cost to you is having to listen to a short ad once every three or four songs!

Spotify

THREE STEPS TO THE PERFECT SUMMER TAN

STEP 1 - EXFOLIATE

Hop in the shower and smooth away dead skin and debris with the new exfoliation tool Lé Edge for a clean canvas ready to tan (yup, a quick once over in the shower and you can use it on your face too - not harsh like a scrub)

STEP 3 - APPLY

Pure Tan Pure Bronze Self Tanning Lotion (Dark)

STEP 4 - HYDRATE

Moisturise EVERY day - straight after showering - your tan lasts longer and fades evenly (trust me, this is important)

Pure Bronze Lotion

Le Edge exfoliator

 

Roll out, roll out... pain be gone!

Stretching but still tense? Can't reach to massage that knot in your back? Here's where the foam roller comes in very handy.

The very wise and knowledgeable Matt N from Northcote YMCA provided these handy illustrated guides to using the foam roller to massage out the muscles and tissues that take the strain of your weights and cardio workout. The beauty is - you don't need anyone else to help and you can do it in the gym, at home or travelling. Foam rollers can cost around $45 for a very basic one, but Matt uses a piece of storm water pipe from the local hardware store ($15!)
Images original source: Robertson Training Systems





Rhomboids
 





Glutes & IT Band
 

Calf Muscles

Big Book of Yoga

WH Big Book of Yoga

The Big Book of Yoga arrived by FedEx today and just as I needed it. Authored by the beautiful (inside and out) Kathryn Budig, a full-time yoga instructor and very wise woman.
The first chapter, Ready, Set, Om begins "If you picked up this book, you're probably one of three types of people: either you're curious about yoga, you want to deepen your practice, or you're just a sucker for pretty pictures."
Tick, tick and tick!

There are beautifully photographed guides to poses and sequences by genuine, actual yoga instructors (not bored-looking models!) Here's what I'm loving...
Rejuvenating, uninterrupted sleep with the soothing P.M Yoga workout on p. 170.
Tight or sore from running or cross-training? Ease your muscles with the restorative poses on p. 155.

You can order it at Booktopia

Kathryn Budig

Kathryn Budig moved to LA at 21 initially to get into acting. As a lean, fit yogi she was told to lose 10kg to get any lead actress roles or be resigned to "the best friend". Racked with self-doubt she found that where she really felt peaceful and assured she was beautiful just as she was, was when practicing yoga.
Lately, I've been told I look great, which is a double-edged sword because actually I wasn't well and lost 5kg and I know I need it back on (at least) to function at my best! So, perhaps it's time we all stopped listening to other people and whether on the mat, or in a crowd, learn to be yogis from the inside-out.

Be the Pilot

PILOT Skinny Trackpants

If you, like me, rely on your gymwear to look good and be adaptable to mix and match with jeans/jackets/ballet flats to trek off to brunch or informal meetings, then you'll be thrilled with new Melbourne label PILOT.
I met designer Nat at her warehouse in South Melbourne yesterday. She worked for Mercedes Benz for years before jumping into the challenging world of activewear design.
She describes PILOT as the ideal label for women who want to wear the pieces to cycle class, but just as easily mix the same pieces with high heels and a blazer and hit the town. This definitely justifies cost-per-wear ladies! :) Once I saw the racks, I had to have. Inspired by the idea of a woman who navigates her own path and takes the lead, PILOT is bound to take off (boom, boom) so get in early.

PILOT shorts

PILOT tank top

PILOT tank top

http://www.pilotathletic.com/
http://www.facebook.com/PilotAthletic

Do the Twist

In all my focusing on working front and back for balance, I have neglected to include some really good rotational moves in my routines. I've paid for it with a stiff back and thanks to the very wise Ellie, I am going to focus on rotations through my thoracic spine to increase my range of motion.

Why should you include rotations?

• improves range of motion when twisting from side to side
• strengthens muscles that support the spine
• enhances posture by preventing stiff, overworked supporting muscles
• develops and conditions oblique abdominal muscles

Especially great for swimmers, tennis players, netball and basketball players, surfers and ping pong players! Allows for greater ability to twist and lengthen, increasing your efficiency in these movements - your strength and agility.

Rotational Moves for Core

Top Row: BOSU Ball twist with medicine ball (the instability makes this a challenging core workout - you can do this move without the ball, just keep your palms together and arms straight)
Cable rotation - stand far enough from the cable machine to maintain tension and set the cable with a D-handle at chest height. Use both hands gripped on the handle to pull it across the body. Arms STRAIGHT throughout!
Middle Row: Thoracic/Chest rotation: Start lying on your side with knees in line with hips. Arms straight out and palms together. Open the top arm and stretch it back to open the chest while keeping your shoulders and hips still. Return and repeat.
Swiss ball russian twist: Hard. Place shoulders on the swiss ball and walk out, keeping your hips in line with your shoulders at all times. Using a light medicine ball (or NO weight) rotate to each side slowly, keeping the ball aligned with your chest.
Bottom Row: Single arm cable row requires you to set the D-handle at navel-height. Standing with the handle in your left hand, step your left leg back. Pull your left elbow back, close to your waist, rotating slightly from the waist. Keep hips still. Slowly return and release. Repeat.

Lilac Loveliness

Lilac and pink Nike Free
 

Did I really paint my nails to match my new Nike Free shoes? Yes. Is it shallow to love shoes as much as I do right now? Yes. I'm ok with all of it!


I am forced by nature to wear orthotics which obviously doesn't mix with wearing Frees, so these are for weights-room and home only. Have you embraced the whole "free running" idea? Would you?

If you're more of a Pink Person support the Cancer Council by purchasing a badge, pen or bear-in-pyjamas. This lot is on display at Northcote Aquatic & Recreation Centre.

Support Cancer Council



Lilac nails too

Nails by Pro Nails, Ivanhoe

Shoes by Eastbay

Stray doghairs by Lou nextdoor (Border Collie)

 

Girls, go renegade

The Renegade Row not only sounds really impressive...
So, I painted my nails this morning. Then I did a few sit ups. What did you do?

Oh, I just picked up some 10kg dumbbells and did a few sets of renegade rows. *flick hair*

I don't really talk like that. Most of the time. Anyway! This killer move works:

1. Abdominals: transverse (deep core), rectus (6-pack) and obliques (sides)
2. Triceps 
3. Rear deltoids (back of shoulder)
4. Biceps

Renegade Row

Grab the dumbbells (5kg - 10kg) and get into the top of a pushup position with your hands on the weights and your feet slightly wider than hip-width apart (A). Bend your right arm and raise the dumbbell to chest level, pressing the left dumbbell into the floor for balance (B).Lower the weight to the floor, then repeat the move on the left side. That's 1 rep; do 6 to 8.


Advanced: After 8 reps, move the weights aside and do 8 wide push-ups. Do another set of Renegade Row and continue until you have done 3 sets of each.