Big Book of Yoga

WH Big Book of Yoga

The Big Book of Yoga arrived by FedEx today and just as I needed it. Authored by the beautiful (inside and out) Kathryn Budig, a full-time yoga instructor and very wise woman.
The first chapter, Ready, Set, Om begins "If you picked up this book, you're probably one of three types of people: either you're curious about yoga, you want to deepen your practice, or you're just a sucker for pretty pictures."
Tick, tick and tick!

There are beautifully photographed guides to poses and sequences by genuine, actual yoga instructors (not bored-looking models!) Here's what I'm loving...
Rejuvenating, uninterrupted sleep with the soothing P.M Yoga workout on p. 170.
Tight or sore from running or cross-training? Ease your muscles with the restorative poses on p. 155.

You can order it at Booktopia

Kathryn Budig

Kathryn Budig moved to LA at 21 initially to get into acting. As a lean, fit yogi she was told to lose 10kg to get any lead actress roles or be resigned to "the best friend". Racked with self-doubt she found that where she really felt peaceful and assured she was beautiful just as she was, was when practicing yoga.
Lately, I've been told I look great, which is a double-edged sword because actually I wasn't well and lost 5kg and I know I need it back on (at least) to function at my best! So, perhaps it's time we all stopped listening to other people and whether on the mat, or in a crowd, learn to be yogis from the inside-out.

Be the Pilot

PILOT Skinny Trackpants

If you, like me, rely on your gymwear to look good and be adaptable to mix and match with jeans/jackets/ballet flats to trek off to brunch or informal meetings, then you'll be thrilled with new Melbourne label PILOT.
I met designer Nat at her warehouse in South Melbourne yesterday. She worked for Mercedes Benz for years before jumping into the challenging world of activewear design.
She describes PILOT as the ideal label for women who want to wear the pieces to cycle class, but just as easily mix the same pieces with high heels and a blazer and hit the town. This definitely justifies cost-per-wear ladies! :) Once I saw the racks, I had to have. Inspired by the idea of a woman who navigates her own path and takes the lead, PILOT is bound to take off (boom, boom) so get in early.

PILOT shorts

PILOT tank top

PILOT tank top

http://www.pilotathletic.com/
http://www.facebook.com/PilotAthletic

Do the Twist

In all my focusing on working front and back for balance, I have neglected to include some really good rotational moves in my routines. I've paid for it with a stiff back and thanks to the very wise Ellie, I am going to focus on rotations through my thoracic spine to increase my range of motion.

Why should you include rotations?

• improves range of motion when twisting from side to side
• strengthens muscles that support the spine
• enhances posture by preventing stiff, overworked supporting muscles
• develops and conditions oblique abdominal muscles

Especially great for swimmers, tennis players, netball and basketball players, surfers and ping pong players! Allows for greater ability to twist and lengthen, increasing your efficiency in these movements - your strength and agility.

Rotational Moves for Core

Top Row: BOSU Ball twist with medicine ball (the instability makes this a challenging core workout - you can do this move without the ball, just keep your palms together and arms straight)
Cable rotation - stand far enough from the cable machine to maintain tension and set the cable with a D-handle at chest height. Use both hands gripped on the handle to pull it across the body. Arms STRAIGHT throughout!
Middle Row: Thoracic/Chest rotation: Start lying on your side with knees in line with hips. Arms straight out and palms together. Open the top arm and stretch it back to open the chest while keeping your shoulders and hips still. Return and repeat.
Swiss ball russian twist: Hard. Place shoulders on the swiss ball and walk out, keeping your hips in line with your shoulders at all times. Using a light medicine ball (or NO weight) rotate to each side slowly, keeping the ball aligned with your chest.
Bottom Row: Single arm cable row requires you to set the D-handle at navel-height. Standing with the handle in your left hand, step your left leg back. Pull your left elbow back, close to your waist, rotating slightly from the waist. Keep hips still. Slowly return and release. Repeat.

Lilac Loveliness

Lilac and pink Nike Free

Did I really paint my nails to match my new Nike Free shoes? Yes. Is it shallow to love shoes as much as I do right now? Yes. I'm ok with all of it!


I am forced by nature to wear orthotics which obviously doesn't mix with wearing Frees, so these are for weights-room and home only. Have you embraced the whole "free running" idea? Would you?

If you're more of a Pink Person support the Cancer Council by purchasing a badge, pen or bear-in-pyjamas. This lot is on display at Northcote Aquatic & Recreation Centre.

Support Cancer Council



Lilac nails too

Nails by Pro Nails, Ivanhoe

Shoes by Eastbay

Stray doghairs by Lou nextdoor (Border Collie)

 

Girls, go renegade

The Renegade Row not only sounds really impressive...
So, I painted my nails this morning. Then I did a few sit ups. What did you do?

Oh, I just picked up some 10kg dumbbells and did a few sets of renegade rows. *flick hair*

I don't really talk like that. Most of the time. Anyway! This killer move works:

1. Abdominals: transverse (deep core), rectus (6-pack) and obliques (sides)
2. Triceps 
3. Rear deltoids (back of shoulder)
4. Biceps

Renegade Row

Grab the dumbbells (5kg - 10kg) and get into the top of a pushup position with your hands on the weights and your feet slightly wider than hip-width apart (A). Bend your right arm and raise the dumbbell to chest level, pressing the left dumbbell into the floor for balance (B).Lower the weight to the floor, then repeat the move on the left side. That's 1 rep; do 6 to 8.


Advanced: After 8 reps, move the weights aside and do 8 wide push-ups. Do another set of Renegade Row and continue until you have done 3 sets of each.

Bright Pink for Women's Health!

September 28th 2012 is Bright Pink Lipstick Day. Not just because I say so...because 22 year old Krystal Barter established charity, Pink Hope, in 2009 when she discovered she was genetically likely to have the breast cancer gene that both her mother and grandmother had. At 25, she had a preventative double mastectomy.

What does wearing bright pink lippy on the 28th achieve? It raises awareness - it acts as a reminder that women need to be vigilant in checking for any signs and symptoms for ovarian and breast cancers. Women need to ask their parents about family history of cancer too.

Revlon have joined forced with Pink Hope to get the message out there - so make it fun: take a photo of you and your friends in bright pink lippy and post it to the Pink Hope Facebook page or Revlon Australia (#brightpinklipstickday).

Find out more about Pink Hope and the Self Checks and Symptoms to be aware of.

Click to find out about hosting an event

The Wall

I hate to brag...oh ok, it's not so bad. I got voted Kew Recreation Centre's Instructor of 2012! That's a lot to live up to...I think I can keep it up for another couple of months. Here's the wall of winners this year. Let me have my moment - I don't see myself on the Emmy stage any time soon :)

Kew 2012 Awards

The trophy!

Tone your glutes, wear neon runners!

Leg moves

I have managed to cull my magazine hoarding habit to about 20. Looking back through some past issues I found some awesome leg and glute exercises! And as you know, strong glutes are essential to good posture, protecting your hips and back, and enabling you to run like a demon.

So, I scanned some leg moves I love and you don't need a gym. You could add dumbbells to the calf carver and total leg toner if you desire. My suggestion? Turn it into a circuit so that you're doing all four moves until fatigue, alternating from doing 12 of one move to 12 of the next and so on...

Also, I have been spotting some super bright sneakers around Melbourne and snapping them! I have been convinced white isn't always right. So...for your inspiration...

Fuschia Nike Free

Neon yellow Nike Free

Turquoise New Balance

Pink Asics

Curls curls curls!

Katy Perry rockin curls

Madamoiselle has a new toy...and it is super fun, so I suggest you either get one or allow me to share it with you. It's a hair curling wand - and it's magic (wand, magic...god, sorry). Plug it in, turn it on, and you're good to go. My weapon of choice is the Hair 2 Day X3 - it looks so chic. Too bad it's a little big to be carrying around as a fashion accessory. Ah well. I went to Sam Overton from TIGI for the expert tips on creating and keeping curls. I've been using it to make beachy waves - I'm all ready for sunny weather, whether Melbourne brings it or not!

Hair2Day X3

Sam also tells me the X3 is made with a tourmaline barrel that excretes natural oils while you're using it so even if you murder your hair, like I do, it doesn't do any damage. 

• Pick up random sized sections of dry hair and wrap around the barrel, hold between 10 - 20 seconds to ensure even heat penetration then release
• Continue around the head, twisting the sections in different directions and making some curls bigger than others for a less "forced" look
• Lightly spray hair with a medium-strength hold spray
• Once hair has cooled down, flip head and shake to loosen up curls
• Make sure you turn off the curling wand and allow to cool before you store it away

Beachy waves

Just want to add the Hair 2 Day tools are Australian - extra brownie points for supporting local business :)

Fitzroy - land of crazy hair colour

Fitzroy Hair

Shout out to the ladies and gents of Fitzroy who are rocking some awesome hair colours and styles! How could I avoid going manic-panic-purple at the ends when I get inspired by gals like Emma from Breakfast Thieves and Mizuno from...well, Fitzroy :)

Vitamin C - kick the supplements, go to market!

Strawberries

Vitamin C pills are a common staple of the family home and YET, their effectiveness is questionable as research shows that supplements are not absorbed nearly as effectively as vitamin C in food. My weapon of choice? Parsley. Seriously. I put it on everything. I even chop it up and use it as a base for side-salads! Thankfully, I have a neighbour with a crazy amount of continental parsley and she adopts me as a lawnmower or sorts.



Why Vitamin C?

• maintains healthy body tissues
• supports immune system
• aids absorbtion of iron (a squeeze of lemon juice on your steak or downing an iron tablet with orange juice!)

Vitamin C foods

I admit, these are American guidelines, but the recommended daily allowance (RDA) of vitamin C for adult men is 90mg and for women, 75mg. There is research suggesting supplements are not effectively absorbed, but with so many delicious ways to hit your RDA through diet, lose the expensive pills and add some of these to your daily meals:

continental parsley

• parsley
• red pepper
• oranges
• broccoli
• strawberries
• kiwi fruit

The Great Outdoors

I had a great morning - walking in the sunshine and some sun salutations in the park with the smart and entertaining Vetti. Melbourne is a bit stingy with sunshine, but she came good today. If you're usually an indoors exerciser, why not pick a day to challenge yourself and take it outside? Vitamin D is essential for calcium absorbtion and muscle growth. Plus it makes you feel good, breathing in air that you're not sharing with an open-plan office. Next time you're at the park or even at the beach, think about how you could use what's around you to make your own workout...

Walking lunges

Walking lunges - just 10 paces thrown in here and there and you've made your average walk into a major glute-toning workout. Easy. Make sure you're not lunging forward. Your front knee is directly in line with your ankle as you lunge down. Keep looking ahead to avoid toppling over!

Bench step ups

Step ups - never will you fear a park bench so much as after you've done this! Go for 20 alternating at a brisk enough pace that you're not waiting between switching legs. And FULL foot on the bench when you step up - of course.

Bench push-ups

Bench push-ups - the higher, the easier. But this is a great point to challenge yourself with some shoulder-width-grip tricep push-ups.

Two steps at a time

Take two steps at a time up a staircase. Glute burn. You'll know what I mean...

Beauty and style doesn't fade with age

Iris Apfel

Generation Q

Generation Q has arrived! No, it's not some new demographic you need to roll your eyes at. This is a style - a fashion and beauty mini-revolution. As you know, I am addicted to cult Brit-brand Illamasqua and if you haven't ALSO heard, they have radically slashed prices of their products in Australia after a people-power campaign. The release of Generation Q is nicely timed with the release of a book by Ari Seth Cohen that celebrates New York's most stylish "grand dames" or..."ladies of a certain age". His blog, Advanced Style, proves that you don't need to put a purple wash through your locks and wear a lilac jogging suit into your senior years. He did a gorgeous feature on Iris Apfel (zany writer, designer, muse and fashion icon, RIP!) recently - highly recommended for all ages. My advice? Ignore the number and embrace the colours and fabrics and patterns you love! My personal fave from Generation Q? Lippie in Underworld (iridescent purple - yum)! Find Illamasqua on FB and come share your style tips for any age with me at Core Integrity With Cat!

Help! Carb craving and coffee withdrawal!

I have been set a challenge! And I don't need to sweat to complete it. Love. So here it is: "let me know if you come across any good idea for snacks that are not chips but satisfy carb cravings, I'm cutting down on coffee (little bit) and my hands keep reaching for chips"

Here goes my advice.

Roasted chickpeas

Grated ginger

• Excellent that you are cutting down on coffee! Me too. It gets easier. Your appetite doesn't suddenly go up and down like a rollercoaster after a few weeks.
• Stay hydrated. If water isn't fun enough - grate some ginger, pour boiled water over and leave to cool...add to water bottle. Easy! Or, try cucumber, lemon, lime...
• Omega 3 fatty acid supplements have been shown to reduce carb cravings - if you don't want to take capsules (fish oil/flaxseed oil), make sure you're adding avocado to your lunch, eat a handful of raw walnuts mid-afternoon and NOT the salted kind!
• In Safeway, I have spotted snack-sized bags of roasted chickpeas. Low calories, healthy and YUM. Did I say yum? Seriously. Get on that train.
• Don't buy the chips. Just don't. Avoid that whole grocery aisle if you need to. Do not fall for the ridiculous protein bar thing - high calories, disgusting flavours that mimic chocolate - be adventurous! Wasabi peas? I once added wasabi paste to a vodka shot. That'll clear your sinuses super fast. Anyway...

Here's a recipe for roasted chickpeas that is super fast and easy (involves garlic and paprika: you KNOW it's good)

Avocado sandwich

Turkey and avocado sandwich, you know how to make one!

Stability for a Sprightly Spring

Too many S words? Sorry! Oops. Did it again. Anyway, here is a fit ball workout from Women's Health Magazine online. A brilliant source of workouts that are searchable and printable. Please, set up near a mirror if you don't have a friend who can check out your form during these exercises. If your belly is sagging, you are going to STRAIN your spine. Now that is two S words together that you never want to combine.
* These exercises CAN be done with a foam roller or medicine ball. Talk to a trainer!

1. Draw your belly muscles inwards and upwards towards your navel - think abs of steel
2. Hold
3. Breathe in through the nose
4. As you exhale with control through the lips, draw your belly in a little tighter
5. Only hold as long as your technique is spot-on. Don't pretend.

Body Pump Guide to Weights

This post is by special request and it's a really good topic. Which tracks do you go up and down with in Pump?

• There is a generic rule that I will run you through
• There are modifications for everybody depending on age/injuries/health conditions, etc.

Body Pump weights guide

Pump is designed to be both a lean muscle-building and strengthening workout, while also being an effective cardio blitz by moving through fast repetitions and taking minimal rest between tracks. Following the warmup track, the first three tracks target the major muscle groups, which means you'll be using the heaviest weights throughout the whole class.

About mid-way through the class, we switch to arms, shoulders, core primarily. These muscles have already been used as supporting muscles throughout the first half of class and require less weight.

1. Warmup: Light weights - only preparing the body for range of motion
2. Squats: Double to triple your warmup weight - depending on experience and leg strength - you need to be able to complete the track but feel fatigued by the final set
3. Chest: Remove half your squat weight or a little less. Still a major muscle group so again, you need to use enough weight to feel fatigued by the final set
4. Back: Increase your weights from chest - generally, somewhere between the weight you use for squats and chest
5. Triceps: Lower your weight to either your warmup weight or slightly heavier
6. Biceps: Lower your weight or remain with tricep weight - depending on your strength
7. Lunges: Generally, the same weights you used for chest if you want to go heavier or the same weight as your bicep track if you want to go lighter. Many options with lunges include no weights, hand-held weights or using the bar for balance
8. Shoulders: You have already used shoulders throughout the class so a lighter choice of weights is advised - usually 2.5kg hand weights are standard but this depends on your individual strength. 

I hope this is what you requested, Miss H! Like I said, there are so many modifications depending on your individual goals and state of health. The weights you use in Pump will be lighter than the weights you use on the gym floor because we do HIGH REPETITIONS with minimal rest.
Never continue an exercise if you feel pain and ALWAYS inform the instructor of any reason you may need to modify an exercise. Pump is designed to work most effectively if you do it on non-consecutive days. Your muscles need time to repair adequately.

Calcium = strong, beautiful body + bones

As you know, I have osteoarthritis through the left hip due in part to a history of poor eating when I was in my teens/twenties and lack of vital nutrients and minerals. So while osteoporosis is not reversible, it is VITAL that you protect your bones. Women especially!

Women need calcium

Assuming that you are reading this blog, you are probably a regular exerciser. Exercise requires calcium and if it is lacking in your diet, your body will start sourcing it from your bones - over time, weakening them. There are more sources of calcium than simply dairy. Mind you, it is the best and most easily absorbed source of calcium, so if you are not genuinely lactose intolerant, go for dairy.


Print me and pin me to the fridge!

TGIF - hair goes berrylicious!

Friday - today I have packed my schedule with things I LOVE to do. Which means raiding my bank account, showering love on the people I love (happy birthday little bro!) and doing the following because sometimes it takes a rockstar overhaul to reward oneself:



X10Me Salon

Purpleberryicious

1. Going to X10Me for a massage and eyelash extensions additions (if I can't sweep you off your feet from a metre away, NOT ENOUGH!)

2. Getting my hair purpled at Xiang in Fitzroy - the spunky and super stylish Chris is going to take my boring ends and make them KatyPerryPurple-ishious!


Chris @ Xiang Hair Fitzroy

What are you planning or doing to reward yourself for just getting through? Comment here or on the FB site!

Lesson in patience and faith

Update: Everything is good. I just discovered Yeasayer's "Damaged Goods". The world just made friends with me again. ;)

So, I don't usually affront you with my personal issues (apart from the whole hip thing!) but I wanted to share something with you because I know most of you and I know you're all wise and thoughtful (well, that's been MY experience) so I want you to help me out.

Less intense: I'll try

 I know I need to dial down the intensity that I approach EVERYTHING with! Except Pump - sorry peeps.

I think it's just this fascination and curiosity for everything and everyone that makes me want more and more and yet...
I think some patience and true faith that I don't need to force everything to happen at once is going to make the world of difference to me.

Faith - the real thing

So I'm going to try to not just talk faith in the world being good to me, but trust that it will be and B, I hope that even if you never speak to me again and my intensity has exhausted you, that you know I am grateful because I needed to be taught to slow down.

Giveaways and Competition!

Hi lovely readers - spring is gradually sunning up Melbourne and what better way to embrace warmer weather than in less clothes with a super hot bronzed bod?


Use Vani T Rapid Mist

Get bronzed in no time



I am a shameless fan of Vani-T tanning products:


• salon quality colour (not orange!)
• easy to use spray application
• option for fair, medium or dark shade
• maximum development time is 3 hours!

Vani T Velocity Rapid

• not to mention STREAK FREE and gorgeous pink bottle

So, join me in pretending we've been sunning ourselves in the Caribbean for a weekend and enter the competition to WIN a Vani-T Velocity Rapid Tan Mist.
Here's what you need to do:

1. Like Vani-T on Facebook
2. Like Core Integrity With Cat
3. Find the post on Vani-T on my FB page and leave a comment on your ideal summer outfit
4. Winner picked on Saturday 25th and MUST pick up prize from Kew or Northcote YMCA

Organix Hair Samples Giveaway

As promised, your Organix Cherry Blossom hair samples are ready to give out on Monday at 9.30 BodyPump. To be eligible for a sample, go Like the Organix Australia FB site!