"I don't want to bulk up"

Woman lifting weights

This is a common refrain from women who don't do any weight training. I won't pretend that weight training doesn't change your body composition. Perhaps you'll like the effects and perhaps you'll need to change how you're training to get the results you need. But don't be afraid to start.
Here's why.

• Firmer muscles help to improve the appearance of "saggy" skin with ageing
• Increased lean muscle mass improves metabolic function and burns calories even at rest
• Increased lean muscle mass maintains healthy hormone levels
• Weight training improves strength, posture, balance and bone density
• From the age of 30 onwards, due to hormonal changes, it is harder to build bone and muscle mass. Weight training is the "fountain of youth" in this regard - start now and update your routine every few months
• A qualified personal trainer can advise on the safest and best exercises to improve your posture and build strength that is tailored to your body and your lifestyle

Marilyn Monroe

Not only does weight training improve your appearance, your metabolism and hormonal balance, it is a proven mood-booster! You don't need to overdo it - three to four days a week of moderate resistance training (hard but not fall-on-the-floor hard) is ideal. Classes like BodyPump, circuit training and CrossFit are all fantastic ways to up your weight-training quota
Even Marilyn Monroe appreciated the power of a chest press!

Start lifting weights

REF. Sweden produces a winner!

Big hello to the beautiful Swedish members of my BodyPump class!
Sweden has excelled in many areas: beautiful tennis players, The Knife, Ikea....but I've just discovered the best thing from Sweden - REF haircare.
I have naturally curly, frizzy dark hair that sees humidity and throws a party so I've been through a shipload of different high-end brands and products to tame it but nothing has worked so quickly (and smelt SO ADDICTIVELY GOOD!) as REF.
I leave the Treatment Mask 550 in for 15 minutes, but for intense repair to damaged hair, it can be left in overnight. I also straighten my hair a few times a week and the Heat Protection Spray 230 is my investment against breakage and that straw-texture effect.
So here's my Winter Haircare Tips and the products you must seek out.

• Use warm water but not HOT when washing hair.
• Use a wide tooth comb when hair is wet to avoid pulling and breaking.
• Use a quality-mask once a week (REF Repair Treatment Mask 550, trust me!)
• Always use a thermal heat protectant spray before straightening or curling (REF Heat Protection Spray 230)
• Leave-in conditioner is your investment against frizz and indoor heating (REF Leave-In Treatment 532)
• Eat quality protein and limit your caffeine

Stockists or call (03)9510 6051

Samantha meets David Wolfe: Raw Cacao Ecstatic Dance Party Report

Samantha is a nutrition student and life coach. She does my BalletSculpt classes a couple of times a week and I will be keenly awaiting her graduation so that I can recommend her professionally. She's making two F-words something really positive to talk about: Fitness and Food.

Herewith, her rundown of going to David Wolfe's raw food seminar and party in Melbourne.

Samantha and David Wolfe

For those of you who have not heard of the man himself, David ‘Avocado’ Wolfe is known to be one of the most leading recognizable experts in modern nutrition and raw food.  Wolfe does not believe in diets, he believes ‘what’s really important is what makes you feel good – it’s not a theory, it’s a feeling’. Coming from my own personal journey with food, I have to say I do agree with him.

At the beginning of this month I was lucky to be able attend David Wolfe’s all day seminar and Raw Cacao Ecstatic Dance Party. It’s inspiring to see him as so open minded to just about all topics. It is a great trait to posses. He covered many subjects such as government and politics, universe and fate, belief systems, food nutrition, illness, conspiracy theories, medicinal foods as well as listing many films and books on these topics.

On this note, there were a few things I jotted down on my notepad that were relatively simple but really did stand out for me. A few of them being ‘the universe is not rational’- meaning there is no logical explanation as to how and why things happen to us. The second one is ‘believe nothing and entertain possibilities’ – for instance he stated “I have many things attached to my cell phone which supposedly stop radiation, there is no evidence that they work, but MAYBE one of them does”.

We were continually reminded about how mandatory it is to ‘Stack the odds in your favour’. Through this he means eat, drink, live and exercise with intention behind every action you take. He touched base that many of us don’t really have true meaning and intention behind our everyday self care routine and daily tasks. An example he said was if your going to make your self a superfood smoothie for your breakfast, know that you are doing it to make yourself feel amazing and set yourself up for an awesome energetic day. I have always believed that your mood, energy and mindset you experience throughout the day are a direct result from what you ate for breakfast. It is known that our first meal of the day influences your brains neurotransmitters heavily.
Overall, David Wolfe is such an incredible man doing amazing things for our world. He is a true inspiration and sets incredible examples for today and future generations to come. I believe he and many others are creating a paradigm shift in our world, which really is a true blessing, because it is what our world needs.

WAIT! there was more, off course Mr Wolfe would not finish his time in Melbourne unless it was with THE ULTIMATE RAW CACAO MOST ECSTATIC DANCE PARTY YOU HAVE EVER BEEN TO!

I and many others were lucky enough to score a golden ticket to this rare event he was hosting. As it was a drug, alcohol and smoke free event there were endless supply of superfood drinks and nibbles all containing the theme of the night, Raw Cacao.

Towards the middle of the evening there were some surprise guest African dancers who were incredibly talented. The fact that they can swallow fire still blows my mind!


On the whole, it was such a full on exciting day which I learnt so much from and have used a lot of what he told me to continue my own personal journey of growth, development and continuing in understanding our world and why it is the way it is. I feel so honoured to have met and heard him speak in person after years of watching him on my TV and computer screen. I cannot speak highly enough of him and recommend his events in the future.

Gymigration: moving out of your routine

Get out of your comfort zone. 
As you know, that old saying goes 'The definition of insanity is to do the same thing repeatedly and expect a different result'.
That is absolutely true when it comes to exercise! If you do the same classes, lift the same weights, run the same route at the same pace, your body will adapt and learn to store energy rather than expend it on the brainpower and physical strength and stamina needed to tackle new tasks.
You don't have to give up what you do now - just incorporate change in bits and pieces. Start by trying a do-it-yourself circuit. Set your phone timer to 10 minutes - grab whatever you have available (hand weights, skipping rope, step) and just keep moving until the timer goes off. Aim to get sweaty! If you want some ideas, ask a trainer, look through fitness mags or watch what other people are doing. Just make sure you do it safely! Being in the eyesight of a good trainer is a good idea for this one.
Doing it differently is how you make yourself stronger. Don't wait for tomorrow.

Purple Reign: Paranormal Power

From my nails to my shoelaces, I am smitten by purple. Suitably, it is the colour of royalty and it suits everyone, whether you are a soft lavender lady or a dark, aubergine goddess. Nobody does a powerfully pigmented lipstick like Illamasqua so I am thrilled to add two new shades to my palette: Posture and ESP from the Paranormal range, just released! Illamasqua Australia on Facebook.

“The Paranormal collection was inspired by unbridled kinetic energy, spectral light and transcendental emotional forces. The things we can't explain, that we can only feel, the place between dreams and reality; the door of perception is open and is beckoning you through, step into the light!”

Creative Director, Alex Box

Illamasqua Posture and ESP

In honour of royal purple, and being paranormally powerful, I encourage you to whip up a purple power smoothie. Fresh berries are fabulous, but I actually prefer frozen berries for extra thickness! You can substitute the acai berry for cacao powder (raw chocolate). Packed with antioxidants, this is a beauty and body tonic for royalty. computer and net not happy this morning.


Berry Smoothie

Paranormal Purple Smoothie

Ingredients
 1 cup greek yoghurt
 1/2 cup acai berries (frozen or freeze-dried)
 1/2 cup frozen mixed berries
2-3 teaspoons stevia for extra sweetness!

Method: Mix all ingredients in a blender until smooth. This tastes so exotic, you’ll think you’re drinking a cocktail!