New Program: Legs Go to Battle

Jump squat

So, I got my lower body program from personal trainer, Aaron, yesterday. Hard. This is good - nothing is as satisfying as a challenge. What am I doing for the next two weeks, 2 - 3 times a week?

Leg Press: Heavy

• Step ups (full range, high-step)
• Walking lunges 
• Jump squats (they burn, but that's the price of building explosive power)
• Leg press (heavy heavy heavy)

This is about building strength!  What's your goal?

Coming up...

Talk to me readers! What do you want to read about? Go to my Facebook and post a comment - no suggestion will go unconsidered!

Dance with Cat

Coming up, I'll be trialling dance classes in Melbourne and putting Beyonce to shame (at least in my head).
(Don't forget Jungle Body on Thursday!)

Cat's legs go boom

I have asked a very tough and knowledgeable personal trainer at the local YMCA to give me a new and interesting leg routine that MUST result in jelly-legs/near-collapse and exhilaration. There is some SERIOUS WINTER EATING to be dealing with here. I'll let you know how it feels. My clients? Beware. Taking notes.

Power your workout

More "add-it-now" moves for your workouts and music ideas too.

xoxCat

Barry Hall : Fitness Insight

Barry Hall

I was very lucky today to be able to chat to Barry Hall about his current workout approach. We didn't get into the nitty-gritty of sets/reps and so forth, but that's because while what other people do, no matter how effective, every individual needs to cater their workout to their body and goals.
So!
Here is what Barry shared about his fitness/health:
Cat: How do you structure your workout?
Barry: I do two weeks of a push pull program, say chest and biceps, then I change it up for the next two weeks, and so on. I do three days of cardio between weights sessions, including running, cycling and I've just started using the arm grinder.
That grinder is so hard!
It is hard! After a minute, my arms are killing me.
So, how long does your weights workout take?
45 minutes. I just put in my iPod and I really enjoy it.
What do you listen to?

Barry on the ground

Coldplay, Pete Murray, all that easy stuff.
How do you recover after a weights session?
I focus on getting plenty of protein. I don't have access to the ice baths anymore, so I just walk.
Did you find it hard to stick to a healthy diet after AFL?
No, I got into good habits and I haven't had any problems so far, knock on wood! Without being really fussy about it, I look at labels when I'm in the supermarket and I know what's good for me and what's not.
What advice would you give to amateur footballers looking to gain strength and agility?
I'd say focus on full body exercises. What I mean by that is push-ups, chin-ups, squat jumps, lunges. Anything where you're holding your own body weight is going to put you in good stead.
What's your favourite move? I know I'm a sucker for tricep kickbacks - I love it.
The shoulder press.
What are you lifting for that?
85kg.
Nice.

Barry Hall

Barry was really generous with his time, so a big thankyou.

 Listen out for him tomorrow, commentating the game at the MCG. I'd also like to wish him luck in his mission to find "a purple velvet suit" during the Op Shop $30 challenge on the weekend!  

Barry Hall Op Shop Challenge

Don't Use Common Scents!

Demeter Blueberry Muffin

Gingerale

Demeter Fragrances

It started for me four years ago with a chocolate-chip scented candle - heaven. My daily scent is (cult-favourite) Demeter's Gingerale - like a zingy lemonade spiced with ginger!
As you know, if you know me, I like to embrace the original, the colourful, the tastemakers. I have just added Cinnamon bun to my collection (dangerously fresh-out-of-the-oven good), Tomato (mmm, nothing supermarket about this) and Wet Garden. I intend to wear a combo of Wet Garden and Tomato to bring alive a luscious garden scentfest in my very non-grassy apartment!
Other available scents include blueberry muffin, rain, thunder, play-doh, bamboo, vanilla cake batter, earl grey tea...
Go to MU Australia's Facebook Page or contact info@muastralia.com

Tomato by Demeter

Ambika: dancer, yogi, traveller

Ambika

I am really pleased to introduce you to yoga instructor, dancer and traveller, Ambika. She has been a full-time yoga instructor at Breathe Wellbeing in Lt. Collins Street, Melbourne.

I first went to one of Ambika’s vinyasa flow classes a few months ago and struggled to find space on the floor! She draws a dedicated and admiring group of yogis to every class, and understandably!

What I love is that she changes the poses (asanas) from class to class. There is no strict regimen so each class has a different character and focus. Ambika chalks this up to her background as a dancer: “I love the creativity to be able to create a flow of asanas that depend on the day, the time, how I feel,” she says.

Originally born in England, she studied dance in Adelaide and it was during her studies at Centre for the Performing Arts, that she discovered her love of yoga (funnily enough, it was a compulsive subject!)

Yoga asanas

“In 1995 I made my first trip to India. Then again in 2000 to visit various ashrams and learn more about Yoga,” she tells me.

For years after she studied in Adelaide, she travelled the world as a dancer.

“Theme parks in Tokyo, Croatia, Greece, London...” she recalls. All types of dancing, including cabaret and burlesque. The natural love of rhythm, music and sound is evident in her classes, as we move from pose to pose with ease and you can see in peoples’ faces the tension of the working week just unknotting and releasing.

“I studied in Dorset, England initially, with the SivanandaYoga Vedanta organisation. It was at a very classical school of yoga, so there was no vinyasa! They have ashrams all over the world. I did my advanced teacher training later, in New York.”

After returning to Adelaide (where her parents and sister live), Ambika discovered The Centre Om – a yoga centre, run by Wendy Samek, that combined studios with a cafe and retail space. Fabulous! I have dreamt of opening a holistic studio that incorporates a juice bar and communal space with practitioners dedicated to nourishing the body and spirit – whether massage, ayurveda, naturopathy or beauty.

Ambika moved from Adelaide to Melbourne four years’ ago and began working at Breathe almost immediately.

“i started working at Breathe 4 years ago and it's my dream job. I love to teach Yoga, and now I get to coordinate the Yoga too. I get to develop lots of workshops, retreats events etc... so much fun!”

Ambika  plans to open her own studio in inner Melbourne. “I want the people who come to the studio to appreciate that yoga is much more than the asanas. I'm a little bit worried about Yoga on the mat these days as it has become quite a competition to many Yoga students to see who can take the asanas to where they believe is a deeper level.  I want to educate people that it’s about your mind space in an asana, not how flexible you are! To master the forward bend isn't to touch your head to your knee, it's to still the mind ... whilst practicing the physical pose. That is Yoga.”

I hinted, not so subtly, that I would love her to consider combining forces on the studio/wellbeing centre idea and I hope that in the future (either near or a few years away) we’ll be able to work together.  During the course of our interview, Ambika mentioned that go-go dancing is the latest rage in Melbourne. I’m always up for something new – stay tuned on that front!

Jungle Body in Kew

Class launch at Kew

I know I'm ridiculously biased, but Kew Recreation Centre is one of the best leisure centres in Melbourne. The participants in my classes make it a joy to be there - fun, diverse and always up for a challenge. I'm also thrilled to have been able to assist Tara from Jungle Body to host an event exclusive to Melbourne. She'll be introducing Konga, a core-focused class with a mix of pilates/dance and driving beats.There are a limited number of places available - it's free - all you need to do is go to the Kew website for booking details! Any questions - post a comment here or on the Core Integrity With Cat Facebook Page!

No tools required Bikini Booty Workout

Good morning Saturday - sure, it's not bikini weather, but it is never too soon to prepare. Yup, I'm even going to waxing appointments despite wearing full length pants. That's dedication.

I would like to share with you a fitness inspiration of mine, Suzanne Bowen. She's a pilates instructor in the US and one of the original barre teachers. Her Bikini Booty Workout focuses on body weight exercises you can do anywhere with enough space.
Leave a comment on the blog or Facebook if you do this or you have any questions about moves/modifications!