Fitness and Health Podcasts To Inspire and Inform

I have to admit, I used to be a massive advocate and consumer of fitness and health podcasts. I loved Jillian Michaels and Janice's witty, smartass banter that covered types of plant based milks, the reasons particular exercises and routines paid dividends and mindset adjustments. As the length of episodes increased and it became more about Jillian's parenting, it became an exhausting test of patience. So, I took a lengthy break but I'm back listening to pods for inspiration and here's my  pick of what you should get your earbuds wrapped around.

My own Core Integrity podcast, featuring interviews with gut, mind, body and spirit role models and practitioners.

Hurdle, in which Emily Abbate chats with wellness entrepreneurs and leaders like the co-founder of Headspace.

YogaPeeps is a lifelong love affair. Though it's no longer producing new episodes, every single episode is eminently listenable and full of yoga wisdom from teachers who live, breathe and love the practice. Lara Hedin is a wonderful host.

TEDTalks Health gets across astonishing facts and information in bite-sized podcast episodes. This will make for excellent conversation starters if nothing else.

Nutrition Matters takes a no-bull approach to food and the mental, physical and spiritual approach to a nutritious life. Paige Smathers is a registered dietitian and nutritionist who interviews experts.

The Nutrition Diva's Quick and Dirty Tips For Eating Well and Feeling Fabulous

Oh I love this one so much and it's so short and easy to listen to. It really is a quick dive into a topic, ingredient or trend. Monica Reinagel is a joy to tune in to for advice, intelligence and simple, memorable tips.

The Free Apps & Tools I Use

There is no debate over this. If you don't have a digital space where you communicate your work, your ideas, your services and how to get in contact with you, then you aren't being realistic about what it takes to run your own business. If you think you don't HAVE a business, then you're wrong. As long as you have knowledge, experience and something to express, teach or offer, then you have a business.

It took me much longer than I desired it to, but I finally organised my own website last year. My site CatWoods.me is home to information on Ballet Sculpt, my writing portfolio, my blog, my business as a content creator and my podcast. It also enables people to communicate directly with me and also links to my social media platforms. I designed it using Squarespace, which is super simple to use and enables you to embed existing content from blogs to podcasts, YouTube and so on. It makes the process of choosing a domain name and publishing your site simple for non tech people.

I use Canva to edit and create images for my website, social media, blog and and events. It is an easy-to-use layout with drag and drop function. Again, you don't need to be a whizz to choose a template then add your own elements. Canva has a new function in enabling video editing (great for Instagram short videos!).

I use Mailchimp to create email newsletters. Like Canva, this is a simple template-based site where you can choose how you want your end product to look and then take your own images and content (video, audio, text) and drop it in the right places. When you're done, you can track how people interact with it from how many people open it, to how many people click on the links and also, how many people unsubscribe! You can also choose whether to send the newsletter to a select group from your email contacts or to an entire list. You can have multiple lists. So perhaps, you have a list for the yoga participants who you want to update about your workshops for the month, and you also have a list of friends and family who you need to update about your travel plans.

I use Audacity and Voice Recorder to make my podcasts and my music comes from Creative Commons, where artists specify how they'd like their work to be credited when you use it and whether there are any limitations or restrictions around how their work is used (ie. only for personal use, or only for commercial use where they are openly credited).

I use Issuu to publish my work as PDFs that are readable online and this is also a great way to ensure your articles are stored somewhere beyond your hard drive.

Need a fancy new font and Helvetica just isn't rocking your boat any more? I go to DaFont. Icons are at DryIcons. 

When you need some creative inspiration or a tutorial, try Creative Bloq. 

If you would like me to set up your website for you, assisting with content creation, or even setting up your podcast or YouTube channel, let's talk. You can reach me via the form on my website.

Beauty & Wellness October Obsessions

Who doesn't need stirrup barre pants, grippy ballet socks, one-piece leotards and flattering, high waisted capri pants in their life? WHO?

I discovered Zakti Activewear via a British Health & Fitness magazine and haven't looked back. Not limited to UK customers, obviously. They have done a brilliant collaboration with dancer Kimberly Wyatt. Ideal for barre, pilates, yoga and dance classes and - bonus! - you won't see 20 women with the same pants as you in class.

Research backs up the many health benefits of fish oil omega 3. It isn't naturally produced by the body and needs to be consumed, either through fatty fish, walnuts (ideal plant based omega 3!) or supplements. BlackMores Fish Oil is my daily joint, skin, heart, gut, muscle and overall wellbeing supplement of choice.

On the path of essential muscle, joint, bone, skin and gut health, did you know elite athletes and ballerinas take collagen supplements? The alternative is bone broth, but a tasteless collagen powder like GelPro Advanced Marine Collagen in your water, nut milk smoothie or even your acai bowl in the morning is an ideal way to boost your protein intake and feed your cells essential nutrients to build and maintain bone, muscle and skin tissue.

Recovery time demands magnesium. This mineral is present in most cell functions within the body so if you are stressed, getting sweaty a lot or post illness, you're likely in need of a magnesium boost. Taking capsules is okay, except that it's likely you're just going to pee them out rather than really benefit. If you apply magnesium as a cream, spray or even soak your feet in a magnesium salt bath, you absorb a great deal more and the massage effect has additional benefits. Go for pure, high grade stuff like Elektra Magnesium Spray & Flakes

Michael Kors Wonderlust because life is too short to stay in one place and also too short to not smell like heaven in a glass bottle. Plus...Christmas Is Imminent. Time to make a wishlist.

BYS Highlight Palette is my key to GLOW - like a beacon of beautiful good health and because a little bit of contouring (not Kardashian level everyday...) will always be welcome.

Sukin Shampoo & Conditioner because this organic company and their products are all about no toxins, no nasties, no animal testing. Also because it's affordable, Australian and gentle on your skin, scalp, hair and the earth.

My Froothie Blender is the B O M B. I can whizz up my protein smoothie in the morning (try roast pumpkin left to cool overnight with cinnamon, almond milk, big spoonful of marine collagen and a little shake of nutmeg) and also make a whole lot of raw food goodies like purees, dips, sauces and even mashed sweet potato and carrot/turmeric soup. Oh the endless possibilities! 900W or go home.

Last, but not least, my bathroom cabinet is a mecca of wonderfulness. At the ready every week is my Medik8 Clay Mask to nix the nasty stress/pollution and sweaty-face spots that occasionally appear. My nails always benefit from a layer of super glam - loving the cult brand Smith & Cult. Because it's a cult thing, and it's the goddess queen that is Kat Von D... on the daily, long lasting lip colour demands Kat Von D Liquid Lipstick (either Lolita or K-Pop).

Burn at the Barre (or Chair, or Kitchen Bench...)

I'm often asked what resources I recommend for my barre, pilates and yoga participants when they're on extended holidays, travelling or just working irregular hours that mean a consistent class attendance just isn't gonna happen. Without fail, I always recommend Sadie Lincoln from barre3 and the divine, funny, challenging and inspiring Tracey Mallett who posts regular pilates and barre videos that enable you to workout at home.

You don't need a barre - the back of your chair will do the trick. Try this one. If these attitude "in-out-tap" moves don't give you the burn, I will fall onto my barre-toned bum in amazement.

My Muscle Chef Food Delivery for Fitness Foodies

I'm no stranger to food delivery services and I've had the good, the bad and the ugly (ahem, see last post on food delivery experience!). My Muscle Chef is one I've returned to twice since my initial order and the only one I've actually returned to wholeheartedly. I can honestly affirm that they are always bang on time with delivery, notifying the night before via SMS to remind us forgetful types, and every single meal tastes freakin' amazing.

Since they began, the plant based and vegan options for meals has expanded and I can swear by the green curry tofu and brown rice. I could eat that at every meal for weeks and not crave anything else. There's a real misconception that if you want to maintain a fit, lean, athletic body you need to restrict and retreat from anything enjoyable. That's about as old-school as leotards, legwarmers and headbands in an aerobics class.

What joy would there be in living to 100, strong, fit and flexible, if you were counting out the almonds and turning down invitations to dinner and dessert? Food is not purely a fuel. It's a source of nourishment the same way that movement, nature, studying, work and relationships nourish. And just as any relationship comes down to quality over quantity, finding the right balance and knowing what works for you, so you need to find foods that you love to eat, have the nutrients that keep your body energised and satiated, that are available and affordable.

I'm a big fan of having staple meals that you can always rely on - even if you only learn to make 4 things in your life - there's always small ways to vary those meals by adding herbs or changing the condiments you use or the brand of rice or fish or lentils!

The real beauty of a meal delivery service - beyond having every meal perfectly portion controlled (for those who could easily polish off three servings without pause... ahem!) - is that I'm challenged to try new flavours and combinations I wouldn't necessarily put the time and effort into creating myself. Salmon and brown rice with a mushroom sauce, for example. Vegetarian frittata. Tofu curry. I'm inspired to crack open one of the zillion recipe books I own and keep on turning my meals into a rainbow of colours and flavours.

If you're thinking that food delivery is a luxury you can't possibly justify, then see it more as an investment in expanding your flavour and taste repertoire for life. Think of this as one week where you readjust your palate to desire and crave nutritious foods like tofu and brown rice, to anticipate the spicy curry sauce or veggie stew you'd never bother to make for yourself. Think about what you normally spend on all the raw, unprocessed ingredients throughout a week and how many snacks or wasted food you throw money at. Then decide whether having portion-controlled, easy to heat-and-serve meals for one week is actually not such an indulgence at all.
Check out My Muscle Chef.

Instructing Versus Teaching: Delivering Lessons That Last Beyond Class

In over 12 years of group fitness training and personal training, I have come to recognise the vital role an instructor can play in delivering lessons that go beyond the hour you spend with students. It is the difference between instructing while holding attention for a single class, and delivering knowledge that lasts a lifetime.

A teacher has many opportunities throughout class, and via social media, newsletters, online videos and digital channels, where they can sow a seed of curiosity, build a relationship with students and instil appreciation for our bodies. Instructors can also play a part in cultivating mental strength and resilience, the ability to take ownership of our fitness, and our cognitive processes around movement, mobility and endurance.

After two recent classes, the highly skilled and highly respected teachers admitted to me that they worried they may have spoken too much or used anatomical terms or energetic cues that might be “too much” for participants. In fact, I have learned that many – perhaps all – students attend group fitness classes because they ARE curious about their own bodies, they ARE passionate about movement and fitness; they want to know more. People don’t necessarily need to understand the myofascial system or the insertion and origin of muscles to fully appreciate when you tell them to work the full range of a muscle or give a cue regarding physical or energetic systems of the body (ie: in yoga, relating the breath or areas of the body to their spiritual or traditionally held beliefs around where emotions are held or the spiritual aspects of breath relating to movement).

Spark curiosity.

Sow a seed that enables the curious students to consider. Don’t be afraid to share what you know and to do so confidently and invite interest.

There will always be instructors who have 10 years more experience than you. There will always be instructors who are labelled “Master” instructors in what they do, but that doesn’t mean your experience and knowledge and particular approach is not relevant, meaningful and impactful. When you enter the room as an instructor, you are charged with the responsibility and credibility to teach what you believe is right and valid. Just as in any discipline from quantum physics to medicine to sculpture, there are constant discoveries and developments so it is only natural that there are differences between teachers as to approach and ideas.  As long as you can explain the what, how and why, you are doing your job.

What: The movement, sequence or pose (ie. Wide squat)

How: The cues, alignment and technique (ie. Stand with heels outside hips, sit weight back and down with knees wide)

Why: The purpose and benefit of the move (ie. To work the glutes, postural chain of muscles, engage strong thighs and challenge core strength and raise the heart rate)

Think about your role as a value proposition. There are thousands of instructors who could teach under the same label (yoga, pilates, BodyPump, step, etc) but what experiences have you had, and what particular strengths and interests can you share and communicate with your class? Have you rehabilititated your body after an injury? Have you found a particular cue or mental focus during exercise really invigorates and motivates your own activity? Share that. Students want to connect with you. Let them!

Think of different classes as being like different languages. While each language, from Japanese to Inuit, has its own rhythm, sound, cadence and calibre there are universal laws of communication. Listen to the people you’re speaking to, measure your expression and delivery for your audience, consider what your body language says just as much as what you’re saying, and pay attention to the timing, volume and message of your words and actions.

Find the right balance though and take into consideration the different venues and classes you take. There is definitely no place for “over-sharing” or giving lectures as if it’s an Anatomy 101 class, unless of course you are taking a specific workshop or advanced class that is prepared and open to this sort of teaching. Consider context and circumstances, always.

There is a balance to be found between giving the standard instructions (timing, direction, alignment) and then building the blocks that really deepen the effectiveness of your teaching and the actual structure and sequence of your class.

This is where you develop your teaching beyond the a) What; and

b) How;

to explain the essential Why.

Why does a particular pose or sequence work? Which muscles are being activated and what role do they play both in the class and then in life? Why does it matter to have strong glutes?

Armature Pilates owner, Pilates teacher trainer and herself an instructor, Stephanie Glickman identifies an “ability to keep a large and diverse group  moving and in good form with attentive and individual correction” as a skill key to memorable and inspiring instructors.

“It’s important that an instructor is able to give constructive feedback and cueing because they have a good eye, not just saying “good work” all the time...but giving corrections that the client wouldn’t get elsewhere,” she elaborates.

The key to having a good eye can come back to having a strong commitment to your job but also, importantly, your own personal practice and experience.

Good instructors “have their own solid personal practice and commitment to what they are teaching; they truly know and understand the work in their bodies themselves,” Glickman says.

She nominates the following qualities as those that make a teacher stand out from the rest:

• relates to clients personally - knows everyone's names, asks how they are, remembers their "issues" and injuries and is attentive to them; goes up to clients they don't know and talks to them, finds out about who they are and what they need
• technically clear and accurate cueing, not too complex to be confusing but still challenging exercises
• considered pace and control of exercises throughout class
• programming that considers participants' weaknesses, make them do things they need but may not like
• a mix of giving the clients what they need and what they want
• making clients feel good about themselves and excited to come back to class
• friendly, nice, humble, not rude, pretentious or precious

Glickman also emphasises the importance of knowing your own strengths and interests so that you can master what you’re especially good at rather than trying to cover all the bases or mimic other instructors. Her essential lessons for instructors seeking to elevate their “instructor” role to “Teacher” as follows:

• Find your own "thing"/style/way of teaching and just stick to that and keep improving on that; don't be pressured to follow fads or trends
• err on the side of solid basics rather than high complexity and try to extract the best from your clients without over cueing or correcting them or making them feel overwhelmed
• have your "set" things that you know work that you can always draw on and then add to that more creative  or different things
• have some jokes up your sleeve
• don't wear low waist leggings and demonstrate cat stretch - embarrassing wardrobe malfunction!

Fit Fuel Home Delivery : Thr1ve meals

This isn't the first time I've explored meal delivery services to support and encourage eating portion controlled and nutritionally balanced meals.
Why would a trainer and instructor, with thorough knowledge of how to buy, prepare and plan healthy, delicious meals opt to have them delivered to me? For several reasons.
Despite having enough recipe books to build a small community library, and also having the time to prepare meals, I often find that I fall into routines of eating the same meals, day after day after day. It's boring.
It can also be easy to opt for making the same, boring meals I know when I don't have the incentive of preparing meals for anyone other than myself!

Here is where Thr1ve has come to my rescue. I first saw the promotions for Thr1ve at the fitness centre I work at. Curious and dreading the inevitable dinner that would be exactly the same dinner I ate lastnight and the night before, I looked up the website. The founder of Thr1ve is the entrepreneurial fitness and fashion industry veteran, Josh Spark. This is a man who knows how to move, live and eat fit. Goal. I also looked through the menu and thought, I WANT to eat that, and that...and definitely that. Goal two. It could all be delivered to my door without fuss. Triple goals. Sold!

Now, there are various plans to opt for but here is the approach I took. I have ordered a 7-day week of meals along with probiotic water to support digestion. My prime goals are:
balanced macronutrients with wholefoods, plants and lean protein as the prime ingredients!

• flavour rich, simple meals that I can be inspired to recreate in my own kitchen on an ongoing basis
• well proportioned meals - tiny frozen blocks that are masquerading as lunch and dinner are a no go. I won't be sitting around watching netflix all day so I need food that fuels my active life
• FRESH, non-frozen meals ready to eat (Thr1ve is one of the rare meal delivery services that delivers food freshly made, non-frozen so that if you don't get through it in the 7 days from delivery, you can choose to freeze it yourself)

My Thr1ve options are also intended to maintain my weight but for anyone who has a tendency to eat high-carb, multi-servings or excessive portions or desserts, you'll lose weight on these meals (if you're not eating extra meals between the planned meals!).

The Thr1ve meals are paleo and ketogenic friendly.

What's a ketogenic diet? High in protein and fats, low in carbohydrates and gluten free.

As you all well know, I do not advocate for strict diets of any nature. While I see the health benefits of kickstarting a healthy approach to meal planning and nutritious eating with a low-sugar, minimally processed food approach, it is not ideal to maintain a high-protein, low carbohydrate diet in the long term. While some fitness and bodybuilding fanatics will swear black and blue the ketogenic diet is the ultimate way to eat, the high protein and fat content is violently unhealthy on the liver and kidneys and the extreme lack of complex carbohydrates (brown rice, wholewheat bread or pasta, fruits) can cause fatigue, lethargy, poor function of the nervous and hormonal system.

Fortunately, Thr1ve meals are well balanced to include smart, wholefood carbohydrates with thorough nutritional density (brown rice, quinoa, root vegetables, potato) and even the classic Atkins' diet advocated eating sweet potato, moderate servings of fruit and complex carbs after the initial week or so of high protein meals. The meals I've opted for, and the meals generally, are moderate carbohydrates, lean and moderate protein and low-fat. As a healthy-fats advocate (they promote vitamin absorption, hormonal balance and appetite fulfilment!) I have been adding sweet potato and raw cashews and almonds to my meals but you must read your own appetite and decide what you want to add. Unless you're trying to shed weight, you'll want to be adding smart snacks between meals as they are small serves.

Disclaimer: Of 14 meals (over a 7 day trial) FOUR meals went rancid by the fourth day and had to be thrown out. The "fresh greens" in two more also went bitter, flaccid and were inedible. I let Thr1Ve know and they made the excuse they were new to the meal delivery business and offered no remedy. Hopefully this issue is resolved but be warned.

How Your Eating Affects Skin and Physical Signs of Ageing

The typical Western approach to exercise and eating is geared towards a More Is More approach - but unfortunately, not more joyful, more mindful, more considered and more strategic. Just More. However, well intentioned as your ambitions to run a full marathon, train for 4 hours a day, eat a gluten free, dairy free, carb free diet and exfoliate three times a day, you may win medals but you could also be asking to look like a mouldy prune by 40.

What best benefits your body and mind is some perspective. 
You have a functioning, well body. You have the intelligence and awareness to be seeking and open to information on how to move and fuel it. Everything begins and ends with that desire to be well. Consider that everything you do must stem from the intention to look after your body because you love it and want it to function, look, feel and BE fit and well throughout your whole life.

A restrictive diet can result in bone loss, nutritional deficiency and an onset of physical signs of ageing and illness.

The vegan diet in particular can be short on protein, iron, B12 and calcium if these nutrients aren't knowingly enhanced in dietary choices. Similarly, if you are genuinely allergic to foods, it is vital to have your levels of iron, calcium, vitamins B & D and iron measured. It would also be worth seeing a nutritionist or dietitian who can advise on dietary sources of essential nutrients based on your age, lifestyle, level of fitness and your goals (whether that's running a marathon, travelling the world, having a child or addressing particular symptoms).

Consider also that combining particular foods can enhance their nutritional power. Many vitamins are fat soluble, including A, D, E and K. Even a drizzle of coconut oil, a handful of nuts or some avocado in your salad will immediately boost the value of these nutrients in your veggie intake. Iron and vitamin C are known partners (a little citrus addition to your spinach in the form of lemon juice or sliced up oranges in your salad...)

My pick for Australian Certified Organic, all natural, tasty coconut oil is The Whole Foodies. Coconut oil not only adds island fresh flavour to salads and sauces, but is ideal for frying, roasting and ALSO as a beauty tonic. Comb it through the hair for an instant mask, or apply it as a moisturising balm to the skin.

Plant-based healthy fats are an excellent addition to your diet for more than vitamin and nutrient absorption. They take longer to digest than carbs and protein and therefore act to fulfil the appetite and regulate hormones such as insulin, ghrelin and leptin which - when imbalanced - can fuel hunger and cravings whether you require fuel or not. Go for avocado, coconut, olive oil, nuts, seeds, milk and yoghurt (obviously not fat-free versions!)

Adequate calcium prevents the face and body from ageing signs.

A lack of calcium can show up in weakened and vulnerable bones. This doesn't just result in the dreaded "hunchback" appearance of osteoporosis and osteoarthritis at its most potent. Consider that the face is a thin layer of skin over...bone.
If the bones are weak and deteriorating, this impacts the cartilage in the nose, eye sockets, chin and forehead. Weak bones leads to an early onset of shrinkage of the bones, wrinkles, a concave effect on the forehead and no amount of fillers and botox will disguise a lack of good nutrition and genuine glowing health. Protect and feed the scaffolding so that you glow for your whole mortal life. If you don't do dairy, consider another calcium rich source of milk such as soy and almond. Check the level of calcium as not all "milk" products are calcium-rich. Don't even bother with rice and oat milk if calcium is your concern.

One major calcium secret for vegans and foodies? Unhulled tahini! It contains four times the amount of calcium in full fat cow's milk. My pick is the organic unhulled tahini from Aussie brand The Whole Foodies which is Australian Certified Organic, paleo, gluten free and 100% vegan.

Facial Wrinkles Linked to Bone Density (WebMD)
Calcium In The Vegan Diet (The Vegetarian Resource Group)

Adrenalin-fuelled exercise leeches calcium from the bones. Extended cardio - from cycling, running, climbing or whatever you may be doing - as well as caffeine and stress are all sources of calcium robbery from your body. While you can ensure a higher intake of calcium through diet, it is also worth replacing some of the cardio-based exercise you do with weight-bearing exercise that builds bone strength (this can be weight-lifting or reformer pilates, circuit training or BodyPump).


Probiotics and Prebiotics for a healthy immune and digestive system

A happy belly is related to more stable mood and appetite, having positive benefits for sleep, relationships, energy for exercise and just living generally.
A healthy gut and immune system are also the basis for healthy skin. The process of shedding the outermost layer of the dermis and allowing new skin to be revealed that is radiant and well nourished depends on a healthy diet, stress management, balanced hormones and adequate sleep. Fuel your healthiest gut with pre- and probiotics found in kombucha, miso, tofu, yoghurt and kefir.

I've been delighted by Adam Liaw's recent book of recipes that embrace fresh, seasonal produce in creative and flavour loaded combinations. Here's a recipe for Sushi Sandwiches - they look so fancy and yet they're so easy to make! The Zen Kitchen by Adam Liaw is published by Hachette Australia ($49.99).

SUSHI SANDWICHES

おにぎらず

SERVES 1, BUT MAKE AS MANY AS YOU LIKE PREPARATION TIME 10 MINS COOKING TIME 0 MINS

INGREDIENTS

1 cup cooked rice per sandwich

1 sheet nori per sandwich

Your favourite sandwich

or sushi fillings (some

suggestions below)

METHOD

1 Place a sheet of nori on a piece of plastic wrap on a cutting

board with the shiny side facing down. Spread ½ cup rice in a

10cm square at 45° to the nori. Top the rice square with your

choice of filling and cover with the remaining ½ cup rice.

2 Fold the corners of the nori sheet into the centre to create

a square with the filling inside. Gather the plastic wrap around

the sandwich and leave wrapped for at least 10 minutes for the

seaweed to soften and stick to the rice. This will help hold the

sandwich together. Use a sharp knife moistened with a little cold

water to slice through the centre of the sandwich to reveal the

filling, and serve.

SOME FILLINGS WE LIKE INCLUDE

Prawn and avocado

Ham, cheese and tomato

Teriyaki chicken and green beans

Salmon, salmon roe, egg and lettuce.

Just like the rice balls, don’t keep these sandwiches in the fridge.

Eat them straight away or pack them in plastic wrap or foil at room

temperature to eat later

Stress Relieving Practices regulate hormones, increase energy and counter a busy lifestyle.

Many people claim their yoga practice is their stress relief. I understand - but it is really only effective if the style, environment, accessibility and cost are all feeding into your practice being a stress relief rather than a source of agitation.

If you feel that doing class is a chore rather than a joy, or you are pushing yourself to do a vigorous and athletic form of yoga when everything else you do is busy, competitive, adrenalin-fuelled and physical then it's hard to imagine this practice is genuinely stress relief for your body and mind.
This is not to say you shouldn't do this type of practice - only that you may also benefit from including other types of yoga practice such as yin yoga, restorative, iyengar, slow flow or pure meditation and pranayama practice.

Other forms of moving meditation that attune your mind, body and spirit and create a sense of peace that you carry beyond the practice itself and into your daily life include anything outdoors - surfing, walking through parks, beach and gardens, tai chi, swimming and sailing.

Use Good Quality Skincare. Incorporate It Into Your Stress Relief Practices.

I don't mean apply your avocado and coconut face mask and get into a headstand, although I am partial to applying my face mask and...getting into a headstand. Because, why not?

Make skincare part of a routine and ritual that calms and grounds you daily. I always wash my face as soon as I get up - it's my wake up call. I wash off my day when I get home too. If I'm in need of some down-time, I slather on a face mask, crack open a book and sit on my balcony to allow the wind and elements to soothe me. A streaming reggae playlist also helps.

My latest discovery is Bobbi Brown for skincare - as a long time fan of her makeup and Bobbi as an entrepreneur and force of good in the world of beauty, skincare and women in business, I am not surprised (but still thrilled) her skincare is worthy of devotion and dollars too.
Try her Coral Grass & Green Algae Skin Nourish Mask

I'm also big on peels but nothing too harsh because being violent with the skin only inflames the blemishes or ageing signs. Rather, do a weekly at-home glycolic peel.  Try cult beauty brand StriVectin LABS 5-Minute Glycolic Peel.

Fresh Fit Food: Which Meal Delivery Services I Recommend

I know how to cook, prepare and serve delicious, nutritious meals.
I can also talk macronutrients, energy, allergies, vitamins and minerals.
In short, I'm not in the dark when it comes to food and how to look after myself. There are other reasons for using a meal delivery service.

Good Reasons To Use Meal Delivery:

• Being caught up in a hectic, unpredictable time where shopping, planning meals and feeding yourself and your family or housemates just isn't possible (ie. new job, illness in the family)
• Experiencing injury or illness that can sap you of energy and the physical ability to get out and about to shop and then to do the preparations also.
• Feeling caught in a rut and eating the same meals over and over again
• Struggling to find inspiration for new ideas at meal times and wanting a kick in the butt
• Curiosity

Why I Use Meal Delivery

I am guilty of being caught in eating the same meals all the time because it's easy. I know exactly what I need to buy in advance, I know how long it takes me to prepare and I know I like it. Only, I get so bored and if I'm bored, so is my body! Variety - just as in the classes you do, the friends you have, the places you go - is fuel for the soul. The body also benefits in every way from a variety of flavours, nutrients and just the mental effect of discovering something different and inspiring.

Which Meal Delivery Service To Use

There's already some really great services that deliver around Australia, and there are new ones popping up every week. This is both fabulous and also overwhelming if you're not sure where to start or you've had a bad experience. 

I've used the following and I highly recommend them. None of them require contracts or an ongoing relationship. You can order a one-time-only delivery and never do so again if you want!

This is for the person too busy to shop but not completely inept in the kitchen. This is for people who enjoy the preparation factor, but don't want to walk through supermarket aisles for the sake of a few meals. The box arrived for me on Tuesday morning (delivered silently in the very early hours of morning!) and had each meal packaged in a separate large paper bag.

In the box, recipe cards that described the preparation of each meal including cooking and prep time. I was provided herbs, flavourings, raw ingredients and ultimately, I had to cook and prepare. The great thing about this is that I felt like I had control over the level of flavouring I could add, and I could be a little creative as far as presentation and making any little adjustments like changing the choice of herbs or adding different vegetables.

I heartily recommend the chicken and fish meals as well as the superb Superfoods Veggie Bowl. I did add extra protein to this one but if you didn't, it's ideal for vegans and vegetarians.

Marley Spoon

Kate Save is a clinical dietitian with a true passion for food and it shows in the delicious menu options she offers. She designs meals with a real focus on balanced amounts of protein, carbs, vitamins and micronutrients to ensure hormonal balance, weight control and VERY importantly, flavour. From frittata to curries, chunky soups, chia pods, protein ball snacks through to vegetarian friendly tofu dinners, there is no skimping on quality and yumminess.

Kate has worked with eating disorders, obesity, diabetes, juveniles and adults in her clinical role of dietitian and it was this, combined with her genuine love for preparing healthful, flavourful foods, that acted as the catalyst to start her own business. She has raised her children on these same meals and it is imperative to her that they are well fed, nourished and loved. This comes across in the food that arrives on my doorstep. It is full of flavour, perfectly balanced for a fit and weight-conscious individual, and also full of love and soul. There is nothing dry and boring about Kate's meals and even though they are perfectly measured as far as macronutrients (safe for anyone looking to lose or maintain weight), there is nothing boring about Kate's menu.

You can put in an order as late as Sunday evening and be assured of delivery the following Tuesday - everything is prepared and delivered fresh and clearly labelled.

I totally recommend the chia puddings - in fact, I'd put in an order for these alone! - and the frittata with kale and chickpeas. Delicious. Definitely don't skip the Berry Bliss Chia Pudding and the Blueberry with Chia Seeds.
I also loved the South American Chilli Beef And Beans for lunch on the go.

Be Fit Food

My Muscle Chef was the very first meal delivery service I tried and it is not at all what I feared it might be: tiny portions of NASA-grade food for body sculptors who subsist on a couple of almonds and a lettuce leaf. THANKFULLY these are divinely tasty and the fact they are energy-controlled and designed with the ideal ratio of protein to carbs is an afterthought once you dig the fork in. The meals range from vegetarian through to kangaroo, fish, chicken and beef.
I'm a big fan of the kangaroo with brown rice. It's so easy to overcook and dry out kangaroo meat but this is perfectly prepared and delivered for maximum flavour and texture. I admit, the meals are not nearly as big as I need for dinner. As a lunch option, perfectly portioned. I add nuts, extra rice and loads of vegetables to the dinner portion and occasionally, extra protein depending on my appetite. They deliver weekly to Melbourne and Sydney.

My Muscle Chef

Other delivery services I recommend trying include Aussie Farmers Direct, Woolworths Online and Nourished Life for supplements and healthy meal preparation tools.

Be Truly Well and Truly Fit - Free Download

If you have decided - especially coming up to the end of one year and the beginning of another, that now is the time to overhaul your mindset and to embrace a life of being well and fit, I can't do it for you. But I can give you the tools to make it happen. 

I'll be creating some free workout guides in the coming weeks, but this is the ideal place to start. With reflection and setting your intention.

Print Me & Keep Me Close (PDF)

Basic Health Hacks

No matter how healthy, well, fit or fully spiritually evolved you are. there can always be little tips and ideas you haven't considered or that you ONCE practiced and forgot about. Without further ado, some basic health hacks you may already be aware of (applause for you!) and some extra ideas you can keep in your arsenal for Living 101.

Keep frozen veggies stocked up

This one is so simple. Mixed vegetables, diced up and ready for cooking. They bulk up any meal from simple steak and veggies to a hearty soup or stew. It's not always convenient to go shopping for fresh veggies and fruit when you're under time pressures. Fail safe!

Flavour with organic herbs and spices instead of chemical laden, sugar and MSG rich stuff

It can be easy to reach for those cheap bottles of "Thai" "Indian" "Moroccan" flavourings in the supermarket, but if you read the ingredients list, chances are they are full of sugar and random ingredients like "chicken flavour" (what IS that?!).

My favourite find is Australian made, ALL NATURAL, gluten free, no additives and preservatives Pinch Spices. The Hunter Valley Rub is delicious on meat dishes and the Spicy Caribbean Rub is amazing with eggs and veggies, pulses and rice based meals. And fish. And pretty much anything really. Yum.

Look for free gym trials and yoga/pilates/dance studio special offers

Try a Google search for local gyms and studios and if they don't list trial offers, don't be afraid to ask. Many studios and gyms understand that you don't want to sign up for a membership or even a month of visits unless you get a good feel for their offerings on the initial visit. 

Keep teabags in your handbag

Found yourself stuck in a meeting or the office for a deadline-based issue and stomach rumbling? Is your colleague offering you Instant Coffee as the only option? You will thank me for this! I take them on flights too. It's like a little bit of home you can indulge in anywhere. 

Stock up on long-life milk and  basics like tinned tuna and salmon, brown rice and quinoa

The best way to avoid indulging in the 2-minute noodles your flatmate has conveniently stocked up on in case of armageddon or even eating Cornflakes for dinner (guilty - but Special K, surely that's a TAD better?) is to ensure you have some basic staples that are adaptable. Since you've already got a cupboard full of Pinch Spices now, any rice and fish, or chickpea and quinoa meal is going to taste delish.

Coles does a range of 2-serve rice, quinoa options. These are genius for the pantry at home and at work. I swear by brown rice/quinoa combo. Zap it in the microwave (or don't, if you're me) and combine it with whatever pulses, veggies, proteins you love and voila! 

Use Facebook groups to buy, sell and swap fitness gear 

There's plenty of location and product/services based Facebook groups where you can buy, swap and sell. This is a convenient and affordable way to pick up new fitness gear, from DVDs and sneakers to leggings and fitness trackers, while also being able to swap or sell what you no longer use.

Learn how to create some basic, healthy meals so that you're confident to cook for yourself

This may be watching YouTube or it may be asking a friend or family member to share recipes and cooking tips with you. For some of us, boiling an egg is a complete mystery. If you're feeling a bit braver and want to make your cooking lesson a bit more of a social affair, see if your local market runs cooking courses. Some councils, food stores and natural health stores run classes too. As per any major life decision, Google is your friend. I love these zucchini fritters with smoked salmon and poached eggs.

Use a meal delivery service for a week to introduce new flavours and recipes to your palate

I can wholeheartedly attest to the quality and reliability of My Muscle Chef. I became addicted to the kangaroo-based meals but the basa fish fillets and chicken were also fabulous. They come in different sizes but all labelled and securely packaged in separate trays ready for the fridge. Pick your meals for a week or longer, and you can take some to work, keep some for home and know that you don't have to worry about shopping or preparing food if you're under enough pressure with work, family or personal issues. Also fabulous if you're injured or post surgery or just unwell. Everything is done for you! These are also ideal if you can't manage to get beyond the same old ritualistic meals - egg and lettuce roll from the cafeteria every day? Steak and potatoes every night? Change it up!

A new player is Marley Spoon. I'm about to give this a whirl as they are releasing a whole new super healthy range of meal options. Their current options look fab too though so go check it out. Never hurts to try something new.