Wednesday, 27 March 2013

Easter Fitness Fun

Are you in Melbourne over the Easter long weekend? Join me on Monday for BodyPump at 9.30 or Ballet Sculpt at 11.30am at Kew Recreation Centre.
If you're looking for other ways to work on hot buns (or just work some off), try barre3 online workout options, go for a walk outside and add some push-ups, stair runs, lunges and sprints for strength!

Stair runs
Squat with towel overhead

Friday, 22 March 2013

Piercing Not A Plaything!

Sam and assistant at Hairhouse Warehouse
Piercing has become so ubiquitous it's almost astonishing NOT to see someone with a ring or stud. I still remember having to plead my case for pierced ears at the age of 12. Anyway. This is important - if not for you, then for your friend or child or partner who is considering getting a piercing.
I went to Hairhouse Warehouse because I'd done my research. Every tool and item of jewellery is sterilised using a high power autoclave system. They have won several awards for body piercing and their pricing is really good.
Two ear piercings
I went to Northland Hairhouse Warehouse and Sam did my piercing. He was funny, friendly and explained the whole procedure and hygiene/safety processes. Though it did hurt (well, there's needles involved!), the pain subsided quickly afterwards and I was given thorough aftercare instructions (antibacterial wash and spray twice a day, no bumping or agitating the area).
Why is this timely and important? Because it's essential not to end up with an infection or worse as a result of poor hygienic standards or training. ASK QUESTIONS!
Big thanks to Sam - love your work!

Tuesday, 19 March 2013

Activating Deep Abdominal Muscles: Flat Belly

After my Ballet Sculpt class yesterday, a participant (the Lovely Ms Lydia) admitted she struggled with the abdominal exercises that required raising the feet off the ground. Her lower back arched and she felt a strain. This is common when you're not relying on your deep abdominal muscles to stabilise (transverse abdominus or TA). TA is like a corset of muscle that encircles the spine - ensuring alignment from the ribs to the hips.
How do you know if you're using TA and how can you strengthen it?

Here are three methods - maybe one works for you, maybe all three!

Lie on your back with knees bent and feet on the ground hip distance apart.
Slightly tilt your pelvis up towards your ribs and sink your belly button towards your spine.

Standing tall, feet hip distance apart.
Imagine you're trying to zip up your skinny jeans.
Draw your navel in and imagine lifting it towards your ribcage.

This last one is barre3 founder Sadie Lincoln's advice:
Place your own hand on the low belly. 
Without gripping or pushing the abs out, sink your navel back. 
Your hand will follow like it is sinking in wet sand. 
Once you have accomplished this think of the navel scooping in and up towards your sternum. 

Monday, 18 March 2013

Superfood Treat: Raw Choc Incaberry Rumballs

Being fit, lean and eating chocolate aren't usually the best of friends but all treats in moderation. Plus, raw cacao is actually amazingly rich in antioxidants. This recipe has no butter, no milk and no sugar. Vegan, vegetarian friendly! This is originally a recipe from Australian model and raw chocolate addict, Abigail ONeill. Where can you get incaberries? These high-potassium, high-fibre babies are available here plus more sweet and savoury recipes!

  • 1 270g tin coconut cream (I used ‘ayam’ brand)
  • 1 teaspoon natural vanilla
  • 3 tablespoons organic rum
  • 2 tablespoons organic coconut oil (I use ‘Niugini’)
  • 1 1/2 cups coconut sugar
  • 1 cup ground coconut (coffee grinder)
  • 1/2 cup rice bran (fine)
  • 1 tablespoon finely chopped incaberries (superfood from health food stores)
  • 1/2 cup organic sultanas
  • 1 cup organic chopped raisins
  • 2 cups ground (blender) rice puffs
  • 1/2 cup organic cocoa powder
  • Cacao powder, for rolling
Mix it all up! Refrigerate to chill a little, say 10-15 minutes. Then roll them in cacao powder. Keep them in the cold. YUMMO.

Abigail ONeill's Model Chocolate

Thursday, 7 March 2013

Spots and lines you are OUT!

Aspect Fruit Enzyme Mask
This hot weather has turned my apartment into a sauna! I've also been naughty and not been cleansing straight after a workout - I was trying to pretend that post-workout sheen looked healthy rather than lazy. The price of that is my normally clear skin has cursed me with spots around the nose and chin. So, on the recommended advice of a skin doctor, I'm bringing out the big guns! If guns were loaded with coffee, green tea, acai berry and pomegranate, that is. Are you tempted, like me, to want to eat the Aspect Fruit Enzyme Mask? Don't. Slather it on, let it peel off the nasties, wash and radiate.
NO pesticides. NO parabens. NO perfumes and NO dyes! NO animal derivatives or testing on animals. Australian made.

Very happy to note that there's change from $50 too! 
Read more: Aspect Skincare 
Available at Salon Duval, Northcote but find your closest clinic here

Tuesday, 5 March 2013

Best Barre None

barre3 workout dvds
I am the thrilled recipient of Sadie Lincoln's collection of barre3 DVDs. I know some people are adamant they can only do classes when surrounded by others, but if you find the right instructor, and you make a ready space to work out at home, it's ideal if
  • you're busy
  • your budget doesn't permit gym/classes
  • you like training alone
  • you're self-motivated enough to do it regularly!
Luckily for you, Sadie's workouts are available online and you can pick HOW you want to work out (standing, lying, both) and for how long. Recent research has shown that three 10 minute sessions a day actually increases strength and calorie burn to a greater degree than a half hour session. The beauty of this is, you can do 10 minutes before work, 10 minutes when you get home and 10 minutes in the evening.

For my Ballet Sculpt class, HAPPY DAYS! You will experience all the moves I pick up while watching the Sadie the master barre instructor at work on Mondays at 11.30am, Kew Recreation Centre (plug, plug).

Sadie online
For those who want to get long, lean and strong and can't make my class or see me as a trainer: Sadie's online workouts! My favourite is Candace Ofcacek's Ballet Boot Camp.

Sunday, 3 March 2013

Cable Time!

Sunday a day of rest? Pah! Get yourself to the cable machine, connect the ankle/foot strap to the lowest point on the bar and set the weight at around 3kg to start with.
Cable Kickbacks
Angle forward with a long, straight back and hold on to the bar for stability then simple start doing donkey kicks - nothing severe. Two counts in, two counts back with control! After 12, your glutes and hamstrings should be exhausted. Swap sides. Repeat 3 times.
Outfit: myescape
Shoes: The North Face

Friday, 1 March 2013

Embrace Imperfection

Illamasqua Imperfection
I saw a poster up the other day that said "Strive for Progress, not Perfection" and I thought - hell yes! Because what is perfect?
I used to hate having curls, freckles and felt self-conscious about whether having defined muscle meant I didn't look feminine... but actually, I LOVE those things now.
So - I was DELIGHTED to discover the new Illamasqua Imperfection collection (you all know I'm an Illamasqua fanatic!): the idea is they want you to highlight the features other brands encourage you to cover up. Because life isn't about finding yourself, life is about celebrating who you really are. So I'm not going to cover my freckles, or conceal under my eyes or any of that business. I'm going to wear the colours I love and know that for every person who finds a flaw in me, there will be 2 others who think I'm amazing!
Favourite picks of the collection:
Illamasqua Speckle
Nail Varnish in Speckle!

Find Illamasqua at Myer and Facebook

Denise Payne: Fearlessness And Mercy

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