Do I Need a Program or Can I Go It Alone?

This will depend on a couple of things.

• What are your goals?
• Will you be training in a gym, at home, outdoors or elsewhere?
• Have you been able to get the results you want in the past?
• Are you injured and do you know how to avoid agitating or worsening it?

If you can confidently say you've met your goals before and you know your training ground and how to make the most of it, then I'd suggest you pick up some fitness magazines or browse good fitness sites for ideas and motivation rather than depending on a trainer.

If you end up spending more time looking around your training ground thinking, "What now?" than you do actually working out, get a program from a trainer you have seen in action. You want to know they prescribe workouts that you'd WANT to do!
The more experience you get and the more you understand WHY you're doing particular exercises and for how long, the more prepared you'll be to design your own workouts in the future.

If you want to go it alone, here's my guide to making your own program:

• What are your weaker areas? (ie. many people have a weaker back from sitting and hunching forward)
• What are your time and budget? (this will define how much time your program takes to complete and where you'll exercise)

Prioritise your weaker areas first - and usually, you'll want to work with the bigger muscles down to the smaller ones to make sure you have the most energy to devote to the larger muscles.

SAMPLE PROGRAM

Back Exercises - Number of repetitions - Number of sets 

Chest Exercises - Number of repetitions - Number of sets 

Glutes Exercises - Number of repetitions - Number of sets 

Leg Exercises - Number of repetitions - Number of sets 

Shoulders - Number of repetitions - Number of sets 

Abdominals - Number of repetitions - Number of sets 

Stretches

Dance + Pilates + Yoga

Tracey Mallett is a big influence on my class choreography. I love her barre and pilates workouts - whether 10 minute YouTube options or full DVDs.
She's challenging but just when you are thinking she must be crazy, this isn't POSSIBLE, she introduces a new move and you carry on!
Here is a ten minute option from PopSugar, which offers great fitness content. All you need is a chair that you can hold at hip-height for balance. Choose an even, non-slip surface to work on.

Ballet Sculpt

Gwen Stefani - Abs Ahoy!

First of all, aspiring to anyone elses' body is destined to disappoint, but being INSPIRED is a different animal! Gwen Stefani trains like an athlete - let's not pretend those ab muscles just happened.
If you want strong, defined abs muscles there are a couple of factors. You need to train the abs from different angles and you need to vary your training so that they don't just go "oh, this again? Whatever."

That's right, your muscles have an attitude problem and given the option, they'll just laze about. Give them something new to chew on!

Also, having strong abs is one thing, but if you want to see some definition, that layer over the top is not going to budge just because you're crunching and planking like crazy. You need to focus on healthy fats from fish, nuts, avocado or coconut oil for omega 3s as
well as lean proteins. Cut the fried foods and beware of stress and lack of sleep. Both cause a rise in cortisol production, enhancing the belly fat storage. Also, if you're serious, cut the alcohol. If you can't make my Ballet Sculpt classes, take on the 2-Week Plank Challenge at home! Hold as long as you can, then collapse and start again.

If you're less inclined to cut the booze entirely and plank daily, then join me in getting super excited about the fact Gwen Stefani has joined forced with OPI to release rockstar nail shades. My favourite three are Hey Baby, I Sing In Color, and Over & Over A-Gwen. FOR STOCKISTS CALL 1800 812 663

Hitting Your Thirties: What To Update

When I turned 31 last year, my sister happily congratulated me on now being "the wrong side of thirty".
Since my 20s weren't all that great, I'm actually thinking this is the RIGHT side, BUT there are
some adjustments that need to take place to nutrition, fitness and skincare once you're beyond the invincible 20s.

1. Maintain or START a resistance training program (ideally with weights to protect and build lean muscle 
2. Ensure you are meeting your iron, calcium and vitamin D levels to stave off fatigue, mood fluctuations and disease
3. Learn how to prepare some basic healthy meals and keep these as your staples - invest in a cooking class or cook book! Nina Stabey (right) is a naturopath and clinical nutritionist who runs clinics and workshops Australia-wide. Find out her locations and availability at The Healing Ingredient (health rebates available)

SKINCARE

First of all, get those sun spots and freckles checked out by a doctor or dermatologist - better safe than sorry. Especially if you are 100 shades of pale, like me.

I might be out of my 20s, but I'd like my skin to stay as youthful as possible.
I don't spend up on skincare, instead relying on a prescription retinoic acid cream to act as an exfoliant and collagen booster. My doctor prescribes ReTrieve cream, which I apply around the eyes and on any blemishes. It has the bonus effect of being an acne treatment so blast wrinkles and spots overnight! It's $50 a pop and lasts for 6 - 8 months.

If puffy peepers are more your concern, my favourite organic skincare brand, live clean, makes Fresh Face De-Puffing Roller Eye Treatment. Packed full of lavender, cucumber, vhamomile, milk thistle, mallow, aloe and buckthorn, its my morning eye massage. Hypoallergenic, vegan and totally clear of mineral oil and petroleum. It's the bomb at approx $32.

Once you've done the groundwork - get to know what colours and makeup effects suit you. This will save on the number of products you have lying around the bathroom and bedroom, AND the amount you spend on products! That said, my nan had about 50 shades of coral lipstick and I used to be thrilled to open her makeup drawer and ogle them all.
Your staples should include a lip liner in a shade darker than your lips, an SPF-enhanced foundation or BB cream, concealer, and eyeliner.

If you're me, a whole lot of glitter and lipstick in every shade under the sun will round things off, but you're not me so you're probably much tamer with your choices!

I cannot rave enough about Rimmel ScandalEyes Thick/Thin liner. It makes it super easy to draw a long-lasting, smudge-proof line. You can carry it around in your handbag forever without needing to sharpen it.

Glute Medius: How to Target and Stretch

We've been doing some intensive matwork recently in Ballet Sculpt, focusing on the glute medius which is positioned to the outside, upper part of the glutes (the butt, backside, you get the idea...)
We also rely on the gluteus medius when balancing on one leg - not stretching and allowing it to feel "tight", can lead to back pain and pain when walking.

It is less robust than the big muscle at the back and fatigues easier. It isn't the easiest muscle to target and stretch easily, so take the time to hold these stretches for 40 - 60 seconds.
Do these stretches when you're warm - after a workout or a walk, when your muscles are pliable and you're not risking strain. If you feel any pain, stop! Discomfort is different - grit your teeth!

There are two trigger points for the glute medius - pressing them and massaging into these areas can relieve tension and pain in the back and glutes. Try holding for 10 seconds, releasing and repeating as necessary!

Adding to bag!

In the interests of sharing the best products to boost your skin and hair health and keep the bought-it-never-use-its to a minimum, here is what you need to add. Absolutely loving Jojoba Company antioxidant spray - who can't love a product that requires virtually no time and effort to revitalise your skin whenever and wherever you want? Fantastic to keep it in the fridge on these hot days in Melbourne and spritz every few hours!

I wear the Manicare Gel Toes to relieve my post-sneaker toes in the morning before a workout and afterwards. Totally recommend.

A Kerastase Cristalliste Masque (for long hair!)
B Jojoba Company Antioxidant Mist (with Kakadu Plum and Green Tea)
C Lady Jayne Pony-Cuff - and Max May's How-To Guide - see below video!
D Illamasqua Discipline and Apocalips lipstick (How To Guide coming next week)
E Manicare Gel Toes (spreads out the toes - wear them for an hour or two daily)