Gym Hair: Rock the Stage

Vivian - totally hot hair!
Okay you lazy bones! Vivian S has kicked ALL your asses with a new style and it rocks! Go Viv.

What have you got gang? I want plaits, braids, crazy colours - if you can't make the gym your style experiment, you are missing out on a top opportunity!

Show me what you've got peeps. Viv, I've got some Organix Cherry Blossom samples coming your way.

Perfect fit genes

Mum and lil Cat
For no particular reason, I just wanted to give a massive thankyou to my mum who organised for me to see a fabulous orthopaedic surgeon regarding my hip diagnosis and who has always believed in my writing ability (though I'm not going to write the next great Australian novel mum!) Well, maybe not just yet.
For my blog friends out there, take time today to consider who believes in you and who deserves some recognition. Don't forget to let them know you adore them. xxx

Gym Hair

Instructor Viv does the ponytail
I asked, you delivered me photos of your gym hair! Nobody did anything totally wild - fair enough. It's good enough that you get up and work out at all, right?
Still, I know I need to take better care of my poor over-sweated in, underappreciated tresses, so I asked Brad Tatnell from Queens Hairdressing, South Yarra, how to care for your hair as a regular gym bunny:
Although regular exercise is great for your body, it's not always the best for your hair. There are a number of easy ways to care for your hair while you're working hard on your figure.

Ponytails: Ponytails enclosed in a tight band regularly in the same place can lead to breakage in the banded area. Alternate between high, low and mid height ponytails to give your hair a breather and avoid breakage.

Brad Tatnell

Straightened Hair: Those with straightened hair can often find it difficult to avoid the appearance of kinks once they start to raise a sweat. To minimise kinks, pull your hair back into a high ponytail and twist gently into a bun, fastening with thin rubber band (that will hold the hair without having to be banded too tightly) and securing the ends and around with bobby pins as necessary.

Washing: You might be tempted to wash your hair every time after exercising. If you must wash every time make sure you use a gentle, low chemical and hydrating shampoo and conditioner set, applying a dry oil to your damps hair ends to keep hair soft yet strong. Otherwise let your hats and other hair accessories come to the rescue!

If you do exercise vigorously throughout the week don't leave too much time between washes as sweat, sebum, salt and dirt can clog pores and cause breakouts on your scalp.

Organix Cherry Blossom
Brad recommends Organix hair products - Monday morning BodyPumpers will have the opportunity to try the Cherry Blossom products soon.

The perfect ponytail

Sunday Style

Illamasqua Artist Rebecca Romanin
I couldn't help myself. I was at Myer Melbourne so I had to go and play at Illamasqua. I had a sensible date to see the Australian Chamber Orchestra with mum so naturally, I dolled up with a wash of liquid silver metal over my eyelids first (Phenomina)! Thankyou to artist Rebecca Romanin (wearing lipstick "Box" in picture).
I encourage you to book a free makeup makeover with the artists: Myer Melbourne City (03) 9567 6211

Lady of the Lashes

X10Me Aniya
Last week I had the wonderful experience of being a first timer at X10Me salon in North Melbourne (356 Victoria Street).  The place is a little haven of girliness, gorgeously decked out with flowers, candles and a bright, simple interior that just says: “Relaaaax”.

I chose to have owner/beautician Aniya apply the Twinkle eyelash extensions in mink. She was gentle and attentive, ensuring that I was comfortable under my soft pink duvet.


Inside X10Me

Where the magic happens
The Twinkle flares out at the outer ends of the eye to mimic a more feline effect.
Not only was I thrilled with the gorgeous effect of longer, flirtier lashes, but there is NOTHING false looking about them! It just appears like a very professional application of mascara. Without the effort.  You have to love that!

Aniya is gorgeous – sweet, professional and happy to accommodate days and times that best suit you – from Monday to Friday 10am to 7pm  (03 9329 6648).
Join the X10Me Facebook page for special deals and updates on offerings and products. Next on my list? An aroma body massage...or a relaxation facial...or maybe an exfoliation with tropical oils...oh, the difficult choices!
I have some very special $50 & $20 vouchers for those who are willing to come and pick them up from Kew Recreation Centre! All you need to do is “Like” X10Me” on FB and tell me what treatment you desire!
Flirty Twinkle Lashes


Get a Core to Adore

DO at least one of these moves in the next 5 days then let me know what you think - either comment on this blog (below) or on Core Integrity With Cat on Facebook.
Your core is exactly that - the centre of your body that dictates your strength, posture and stability. Working on your core means targetting your abdominals, back, glutes and hips to ensure that you are strong and balanced front/back and left/right.
The BEST moves you can do to ensure balance are single limb movements but since these require a strong core to ensure control and correct movement, start by adding some of these moves to your next workout. Remember, don't think that doing a whole lot of abs and neglecting the back and glutes is going to do you ANY favours. A sixpack that is hidden by your hunchback posture and saggy butt is not going to impress anyone - especially you.
Plank to row
Plank/Row:
  • Try to set up next to a mirror to ensure that you are keeping a straight line from the top of your head to the heels (ie. a plank) OR ask a trainer to ensure you maintain alignment
  • In each hand, hold a dumbbell (if you feel too unstable, hold the dumbbell in the arm you raise and rest your supporting hand flat on the ground
  • Brace your abdominals, drawing your pelvic floor upward slightly THEN lift the weight by raising the elbow until you reach hip height. Squeeze gently into the rear of that shoulder and slowly release the weight toward the floor. Repeat 10 times on one side then alternate arms.

Hip extension:
  • Rest your body over the fitball, with hipbones just on the edge of the ball and chest supported
  • Raise alternating arm and leg in line with your spine
  • Alternatively, keep both hands on the floor for support and squeeze your glutes to raise both legs
  • The target is the gluteal muscles and lower back
Hamstring Curl
Hamstring curl:
  • Rest both shoulders evenly on the ground and tuck chin SLIGHTLY to lengthen back of the neck and enable easier breathing and better alignment of the spine
  • Position both heels hip-distance apart on the top, centre of the fit ball (it might take a bit of maneouevring to find the right position
  • Brace the abs, squeeze the glutes and draw the ball towards your body by bending the knees and contracting through the hamstrings (muscles down the back of your legs)
  • When you have raised your hips in line with your collarbone and squeezed your glutes to hold for a moment, gradually release the ball back out until you are at the starting position. Repeat 5 - 10 times then rest. This is a great addition to the hip extension exercise above.
Reverse curl on bench:
  • I love this one! Lie on the bench with head supported and take your elbows overhead to grip the end of the bench behind your head - keep biceps close to your ears instead of flaring elbows out wide
  • Brace your abs, draw your pelvic floor up gently, tuck your knees towards your chest and roll your bum off the bench while keeping your heels close to your bum (seriously, no kicking and using momentum - we don't cheat here!)
Questions? Comment below.

Coming up...

Eyelash extensions: this is exaggerated!
I'm going to tell you about my new lash'ediction (that's lashes + addiction - boom!). I'm going to tell you all about X10Me for Melbourners.

I'm going dancing at The Space - nothing crazy now...this hip isn't putting up with anything high-impact I assure you. She is a grumpy little joint.



Top knot - too easy
Will be doing an article on gym hair - what works, looks that inspire and trust me, nothing that takes longer than it does to lace up both your sneakers. I mean there's sweat involved, geez!


A little quirky but sneakers involved
Also, workout ideas to change up your routine. Dani - watch out babe. I've got ideas and I will be using you as a guinea pig. See you on the gym floor soon ;)

CALLOUT! Gym Hair

Hi all - I'm doing a little research - not curing anything or writing a doctorate, c'mon - but I want to know your "go-to" gym hair style and I want a photo. If you cringe at the thought of a photo of your gym-hair, hey, get someone to snap it from the back and remain anonymous! If you are skilled at drawing, send me an illustration.
Get on board. Get your FRIENDS on board. Get the supermarket checkout guy and the postie on board!
Send photos to me with the Subject "Gym Hair".

Ta!

Playing with Pastels

Blue lavender
Dark hair pastel makeup
Fortunately, I am blessed with dark dark hair. Unfortunately, this means it would take a lot of bleach and potential hair loss to try to go pastel-coloured. Since I won't be getting into princess mode with pale pink hair, I'm going to live out my pastel dreams in makeup. Here's some inspiration. Clip-in extensions are your friend but don't party all night, sleep with them still in and expect to ever use them again. Just a warning.
Pastel hair
One more thing! What goes really well with pale, pretty colours? FULL ON LIZA MINELLI IN CABARET LASHES. Stay tuned for how to make that happen Melbourne femmes!
Pink lavender ombre
Pale sunset cheeks

UPDATE: I AM TIP TOP!

Still fit
Thankyou to all who expressed concern over my hip problem. I adore you. I don't want any pity or the wrong idea that I am "unwell" or "ailing"! I am in NO PAIN and there are ways to remedy the issue since I'm not 85. Clearly.
SO! I won't be skipping rope, but I'm still gymming and teaching and looking after my body. xxx

Jeans 4 Genes


FRIDAY AUGUST 3 
Here's your chance to earn some good karma - don't pretend you don't need some! By donating to Jeans For Genes, you're supporting Children's Medical Research Institute - a pioneer in the field of paediatric medical research.

 

How can you get involved?


 

Gary Bigeni design for J4G
  • Wear your jeans (ONLY time "jeggings" are allowable in gym)
  • Get your school/workplace to establish a gold coin donation deal
  • Purchase a designer t-shirt at mycatwalk.com ($29.95) in August
  •  Woolworths supermarkets are stocking products to fund Jeans 4 Genes
Jeggings only this once
Get updates at Jeans For Genes Facebook

Gorgeous glutes - why and how!

Your glute muscles are like 13 year olds lying on the couch - the longer you avoid disciplining them and MAKING them work, the flabbier and lazier they'll get. And they won't support you - ever.
Here are the reasons WHY you need and want strong butt muscles:
Great Glutes

  • protect your back and spine
  • balance out the over-used front of your legs (quads)
  • protect and stabilise your hips and pelvis
  • they look great in shorts
  • they look great in everything
Here's a few moves you can do TODAY:
Deadlift Dumbbell
  1. Deadlift with Dumbbell - maintain a long, straight spine as you lower the dumbbells straight down - only lower as far as you can maintain a straight back and raise SQUEEZING YOUR BUTT

Glute Bridge
2. Glute Bridge: Squeeze butt to raise hips and lower - lower with CONTROL! Don't just drop. Raise, squeeze, hold, lower. Repeat.

Single Leg Deadlift
3. Single Leg Deadlift - go for light weights or NO weights. Maintain a long, straight back as you lower the weights and extend one leg back parallel to the floor. As you rise, bring the leg back in (advanced: don't touch down). Repeat.

4. Go to BodyPump, Pilates, Dance, but whatever you do, FOCUS ON SQUEEZING and USING your glute muscles because they are lazy unless you make them work.

Friday: your inner Vixen is ready to be unleashed!


Theatre of the Nameless
Ever fantasised about who you were in a past life? I wish I'd been Anita Berber - Berlin cabaret star, muse to painter Otto Dix, a writer and actress (oh ok, and a prostitute!) Notorious in the Berlin underground tribes for her black kohled eyes and bright red bob, she died 10th November 1928 of suspected tuberculosis.
Everyone who is truly unique is underground in so many ways, and we all have to find our ways to break out on our own terms. - Deborah Lazaroff, author
While I don't encourage rampant cocaine use and walking around naked bar for your pet monkey in Berlin nightclubs (though I won't disown you if you do!), I DO ABSOLUTELY encourage you to wear:
Illamasqua shades

Metallic, supershiny powder pigment Berber

 and grape-stained (or tuberculosis-inflicted) purply-pink Resist 

Be a vixen.
Be original.
Be a Weimar-era cabaret star!
 

I was fortunate that highly skilled and experienced Illamasqua Key Makeup Artist, Mikele Simone, could tell me more about the collection. Enjoy.

“Each collection revolves around a story and inspiration. The colours we decide to launch are inspired deep within the story we are trying to tell. They revolve around a mood or feeling provoked through the main story.” 

Mikele Simone, Illamasqua Key Make-up Artist and member of the Illamasqua Art team.

How can the shade "Depravity" be applied?
Depravity is from the Illamasqua Cream Pigment family and is quite a versatile shade. It can be applied all over the eyelid using the Illamasqua Eyeshadow brush either as an eyeshadow base or even on its own.

It can be used a gorgeous magenta lip colour by applying on the lip with either your finger or the Illamasqua Lip Brush and also on the cheeks; buff the cream pigment in with the Illamasqua Highlighter Brush to get a gorgeous blush shade.
Illamasqua Berber

What about “Berber”?
The Illamasqua shade ‘Berber’ refers to Anita Berber, German Dancer from the 1900’s. Last year Illamasqua launched the Theatre of the Nameless Collection, which paid homage to the amazing influencers like Berber and her partner, Sebastian Droste.

Can Illamasqua be ordered online and where?
In Australia we are stocked exclusively in MYER and can be found on counter at MYER Sydney City, Melbourne City, Brisbane, Chadstone, Robina & Bondi Junction and of course online at http://www.myer.com.au/beauty_illamasqua.aspx

Anita Berbe
I’m awaiting these books from The Book Depository:

The Seven Addictions and Five Professions of Anita Berber: Weimar Berlin's Priestess of Depravity

WeimarCulture: The Outsider as Insider

EXCLUSIVE COMPETITION ON MY FACEBOOK PAGE

No more jump squats for me...

BEFORE YOU READ THIS: I will STILL be teaching Pump. This is NOT a resignation!

I really wasn't sure I wanted to share this, but what the hell...I had an MRI on my left hip on the weekend after I was feeling a lot of pain about a year ago. I expected perhaps a hip impingement or a tear. I did not expect to find serious osteoarthritis throughout that left hip.
I cried. I blamed myself. I was angry. But in fact, I don't feel that pain since I really began to focus on building strength through my legs, glutes and back. My posture has improved, the pain has gone and I feel strong. I will continue to focus on LOW IMPACT cardio and strength building. There is no "cure" for the damage apart from a hip replacement.
Why do I have damage to my hip that appears as if I've been in a serious car accident?
In my teenage years I had an addiction to running that saw me doing absurd mileage EVERY day, even when injured, even sick, even when I couldn't actually walk afterwards. I wasn't eating healthily and I suffered for this physically and mentally.
Why am I sharing this?
Because I changed. And that took pure strength and support of some really fabulous people and we all have treated our bodies in ways we regret but it doesn't mean we can't change.
Thankyou to my brother, Stephen and his beautiful girlfriend, Billie for their assurances that blaming myself and crying wouldn't get me anywhere!  

And thankyou for reminding me that there are people with all sorts of afflictions and setbacks and obstacles that STILL stay fit as hell and this is just something I will manage.

Supersets: What and Why

Supersets involve switching between two (or more) different exercises with no rest period in between.
Why? Because it means you are:
  1. maximising your gym time (less time, better results, woo)
  2. keeping your heart rate up
  3. burning more calories NOW and for a longer period afterwards
  4. keeping yourself focused on what you're doing by minimising time to get distracted!

What does this look like in action? You have options. You can work the same muscle group in different ways. So...

Set ONE: Chest press from bench with dumbells x 10
Set TWO: Wide grip push-ups on the floor x 10

Push up
Repeat these two exercises three times EACH without resting between sets

Dumbbell Chest Press

Even the slightest change in positioning the muscles forces them to work differently and engage more and different muscle fibres - greater strength and endurance gains.

Working an upper body muscle group and then supersetting with a lower body exercise - this forces the blood to rush from the upper to the lower body and back again, which BURNS more energy and forces the heart rate up  for great cardio fitness gains. So...

Set ONE: Narrow grip deadrows with a barbell x 10
Set TWO: Plyometric lunges x 10 (5 per leg)
Repeat these two exercises three times EACH without rest between sets

Plyometric lunges

True...

To remind myself that really, I need to rely on this much more when it sometimes feels like the world is a big, chaotic place and I get a bit lost. And, as my brother kindly pointed out, if I ever "get over it" - I can add "No More" underneath and give myself some 90s-era-cool cred. Thanks, bro.
Big, big thankyou to Jake at Dynamic Tattoo in Richmond. Totally professional and such a sweetheart. Can't recommend this place enough.
faith

Loving...Fashion Addict

As most of you know, I am a ridiculously talented shopper. I can just pick a good buy like the needle in the haystack (god, that cliche sucks...sorry, last coffee was 4 hrs ago). The haystack being a whole lot of dodgy stuff that looks good and doesn't match up when it arrives (IF it arrives...ahem, Clinique...ahem!)

Top of my list of totally dependable, affordable and super fast delivery? Fashion Addict. It's Melbourne-based (supporting the hometown!) and the range of products is awesome. I have been experimenting with the BYS limited edition shadows which look like neon madness in the package but are ACTUALLY really subtle and easy to wear. True!

Electric Lavender
But honestly? Favourite favourite new colour? Electric Lavender. $3.95 worth of pure, purple joy!

Also - check out the blog for tips, trends and ideas. I am particularly excited about the Victorian Gothic revival in fashion. Any excuse to wear rosary beads and crosses brings out the 15-year-old goth in me. Hey, I still love Depeche Mode. Don't smirk.
Victorian Gothic

Loving!

Neon. Brights. Nobody is shocked, I know! As some of you are aware, there is a no all-black-outfits in my fitness classes. It's just depressing! So here is what I'm loving when it comes to colours right now... how about you? Wearing anything that gives you an energy boost just by looking at it?
Topshop smudge stick

Topshop smudge stick for eyes - mmm metallics!
Eco Minerals bronzer

Eco Minerals Bronzer in Uluru (wearing bronzer to the gym? guilty)

American Apparel leggings in orange
American Apparel leggings
Korres blusher in Peach
Korres Zea Mays blusher in Peach (GREAT as an eyeshadow, very intense for the cheeks...up to you!)
SERIOUSLY coveting:
Illamasqua collection
Some really dramatic Illamasqua eye/lip colours. I'm working on adding these to the cabinet - stay tuned for photos!

BYS eyeshadow
BYS eyeshadow pallette (cheap but I've found their eyeliners/shadows are fabulous)
Nike Air Presto
Nike Air Presto in pink/white (of COURSE)

Swift by name, swift by nature

Jack Swift Olympian 2012
I really hit the jackpot this week. After the pleasure of interviewing Barry Hall I had the great fortune on Monday to quiz a London Olympian and Cleo Bachelor of The Year 2011 (sorry Jack, I think it's awesome - if it were me, I'd wear a sash full time).

Jack Swift is one of the Australian Paralympic Team competing in the 4 x 100m amputee relay team and the 400m individual sprint against South African Oscar Pistorius - a threat that he's not taking lightly.

For the past six months, Jack has been on a scholarship at the Victorian Institute of Sport working with seasoned strength and conditioning trainers, massage therapists, physios and sports psychologists. His training at present is 7 days a week. He soon leaves for Cardiff where his training will taper off and the focus will be on technical issues such as starts.

Jack is a personal trainer at Macleod YMCA and considering doing his Dip. Ed. to teach physical education. He's enormously intelligent and dedicated to training - whatever he chooses to do, I have no doubt that he'll achieve it and more. Here is his week:

Mon: strength & conditioning training (1.5 - 2hrs)

Tue: track work

Wed: strength & conditioning (includes rower/bike/bench press/cable hip extension/Smith Machine single leg squat)

Thu: track work

Fri: strength & conditioning (includes 10 minutes of core work and stretching)

Sat & Sun: track work

On August 9th, he leaves for London - congratulations Jack. You worked to get to the 2012 Olympics and you deserve to win.