Easter Fitness Fun

barre3
Are you in Melbourne over the Easter long weekend? Join me on Monday for BodyPump at 9.30 or Ballet Sculpt at 11.30am at Kew Recreation Centre.
If you're looking for other ways to work on hot buns (or just work some off), try barre3 online workout options, go for a walk outside and add some push-ups, stair runs, lunges and sprints for strength!





Stair runs
Squat with towel overhead

Piercing Not A Plaything!

Sam and assistant at Hairhouse Warehouse
Piercing has become so ubiquitous it's almost astonishing NOT to see someone with a ring or stud. I still remember having to plead my case for pierced ears at the age of 12. Anyway. This is important - if not for you, then for your friend or child or partner who is considering getting a piercing.
I went to Hairhouse Warehouse because I'd done my research. Every tool and item of jewellery is sterilised using a high power autoclave system. They have won several awards for body piercing and their pricing is really good.
Two ear piercings
I went to Northland Hairhouse Warehouse and Sam did my piercing. He was funny, friendly and explained the whole procedure and hygiene/safety processes. Though it did hurt (well, there's needles involved!), the pain subsided quickly afterwards and I was given thorough aftercare instructions (antibacterial wash and spray twice a day, no bumping or agitating the area).
Why is this timely and important? Because it's essential not to end up with an infection or worse as a result of poor hygienic standards or training. ASK QUESTIONS!
Big thanks to Sam - love your work!

Activating Deep Abdominal Muscles: Flat Belly

After my Ballet Sculpt class yesterday, a participant (the Lovely Ms Lydia) admitted she struggled with the abdominal exercises that required raising the feet off the ground. Her lower back arched and she felt a strain. This is common when you're not relying on your deep abdominal muscles to stabilise (transverse abdominus or TA). TA is like a corset of muscle that encircles the spine - ensuring alignment from the ribs to the hips.
How do you know if you're using TA and how can you strengthen it?

Here are three methods - maybe one works for you, maybe all three!

Lie on your back with knees bent and feet on the ground hip distance apart.
Slightly tilt your pelvis up towards your ribs and sink your belly button towards your spine.
Release.
Repeat.

Standing tall, feet hip distance apart.
Imagine you're trying to zip up your skinny jeans.
Draw your navel in and imagine lifting it towards your ribcage.

This last one is barre3 founder Sadie Lincoln's advice:
Place your own hand on the low belly. 
Without gripping or pushing the abs out, sink your navel back. 
Your hand will follow like it is sinking in wet sand. 
Once you have accomplished this think of the navel scooping in and up towards your sternum. 


Superfood Treat: Raw Choc Incaberry Rumballs

Being fit, lean and eating chocolate aren't usually the best of friends but all treats in moderation. Plus, raw cacao is actually amazingly rich in antioxidants. This recipe has no butter, no milk and no sugar. Vegan, vegetarian friendly! This is originally a recipe from Australian model and raw chocolate addict, Abigail ONeill. Where can you get incaberries? These high-potassium, high-fibre babies are available here plus more sweet and savoury recipes!

Abi’s INCABERRY RUM BALLS
  • 1 270g tin coconut cream (I used ‘ayam’ brand)
  • 1 teaspoon natural vanilla
  • 3 tablespoons organic rum
  • 2 tablespoons organic coconut oil (I use ‘Niugini’)
  • 1 1/2 cups coconut sugar
  • 1 cup ground coconut (coffee grinder)
  • 1/2 cup rice bran (fine)
  • 1 tablespoon finely chopped incaberries (superfood from health food stores)
  • 1/2 cup organic sultanas
  • 1 cup organic chopped raisins
  • 2 cups ground (blender) rice puffs
  • 1/2 cup organic cocoa powder
  • Cacao powder, for rolling
Mix it all up! Refrigerate to chill a little, say 10-15 minutes. Then roll them in cacao powder. Keep them in the cold. YUMMO.


Abigail ONeill's Model Chocolate

Spots and lines you are OUT!

Aspect Fruit Enzyme Mask
This hot weather has turned my apartment into a sauna! I've also been naughty and not been cleansing straight after a workout - I was trying to pretend that post-workout sheen looked healthy rather than lazy. The price of that is my normally clear skin has cursed me with spots around the nose and chin. So, on the recommended advice of a skin doctor, I'm bringing out the big guns! If guns were loaded with coffee, green tea, acai berry and pomegranate, that is. Are you tempted, like me, to want to eat the Aspect Fruit Enzyme Mask? Don't. Slather it on, let it peel off the nasties, wash and radiate.
NO pesticides. NO parabens. NO perfumes and NO dyes! NO animal derivatives or testing on animals. Australian made.

Very happy to note that there's change from $50 too! 
Read more: Aspect Skincare 
Available at Salon Duval, Northcote but find your closest clinic here


Best Barre None

barre3 workout dvds
I am the thrilled recipient of Sadie Lincoln's collection of barre3 DVDs. I know some people are adamant they can only do classes when surrounded by others, but if you find the right instructor, and you make a ready space to work out at home, it's ideal if
  • you're busy
  • your budget doesn't permit gym/classes
  • you like training alone
  • you're self-motivated enough to do it regularly!
Luckily for you, Sadie's workouts are available online and you can pick HOW you want to work out (standing, lying, both) and for how long. Recent research has shown that three 10 minute sessions a day actually increases strength and calorie burn to a greater degree than a half hour session. The beauty of this is, you can do 10 minutes before work, 10 minutes when you get home and 10 minutes in the evening.

For my Ballet Sculpt class, HAPPY DAYS! You will experience all the moves I pick up while watching the Sadie the master barre instructor at work on Mondays at 11.30am, Kew Recreation Centre (plug, plug).

Sadie online
For those who want to get long, lean and strong and can't make my class or see me as a trainer: Sadie's online workouts! My favourite is Candace Ofcacek's Ballet Boot Camp.

Cable Time!

Sunday a day of rest? Pah! Get yourself to the cable machine, connect the ankle/foot strap to the lowest point on the bar and set the weight at around 3kg to start with.
Cable Kickbacks
Angle forward with a long, straight back and hold on to the bar for stability then simple start doing donkey kicks - nothing severe. Two counts in, two counts back with control! After 12, your glutes and hamstrings should be exhausted. Swap sides. Repeat 3 times.
Outfit: myescape
Shoes: The North Face

Embrace Imperfection

Illamasqua Imperfection
I saw a poster up the other day that said "Strive for Progress, not Perfection" and I thought - hell yes! Because what is perfect?
I used to hate having curls, freckles and felt self-conscious about whether having defined muscle meant I didn't look feminine... but actually, I LOVE those things now.
So - I was DELIGHTED to discover the new Illamasqua Imperfection collection (you all know I'm an Illamasqua fanatic!): the idea is they want you to highlight the features other brands encourage you to cover up. Because life isn't about finding yourself, life is about celebrating who you really are. So I'm not going to cover my freckles, or conceal under my eyes or any of that business. I'm going to wear the colours I love and know that for every person who finds a flaw in me, there will be 2 others who think I'm amazing!
Favourite picks of the collection:
Illamasqua Speckle
Nail Varnish in Speckle!

Find Illamasqua at Myer and Facebook

Escape Bland Sportswear!

myescape.co.nz
It may sound trivial, but there's something deflating about seeing three other people wearing the same gym outfit as you. And nothing says, 'I worked hard, I deserve it!' like a fresh, new gym outfit. I recently came across my escape - and the best part is, they currently have a sale on exclusive brands so there's no time like the present to deck yourself out in amazing colours and flattering designs.
From bikram yoga, pilates, running and dance - find your perfect outfit. My picks?
Wellicious Flexi band shorts


Miss Yoga tank
Wellicious flexi-waistband shorts in pebble grey and Miss Yoga tank in aqua. I know they'll go from cardio circuits to BodyPump to yoga and best of all? I won't see anyone else in them (unless I decide to go to Pump in New Zealand...)

Go to MyEscape (did I mention a SALE?) and also visit their Facebook site!







myescape.co.nz

myescape.co.nz

Lhami Love your Skin... PLUS GIVEAWAY!

Natalie founded Lhami products to ensure her range of skincare products are human and environmentally friendly. Based in New South Wales, Natalie not only manages to create products that take the best natural ingredients to nourish and enhance your skin, but she also studies and raises two young children. We had a chat about Lhami...

Lhami face products
 Why did you create products that are paraben and sulphate free?  
Parabens are the most widely used preservatives in skincare products. They are a common cause of allergic reactions and rashes, especially in children and anyone prone to develop eczema. They also mimic oestrogen, which is a major breast cancer risk, and are linked with reduced fertility in men, and may affect a developing foetus when absorbed though a pregnant woman’s skin.
SLS – Sodium Lauryl Sulphate or Sodium Laureth Sulphate is found in shampoo, soap, detergent, liquid cleansers, body washes, mouthwash and toothpaste. SLS can cause skin inflammation and drying, hair loss, dermatitis and eczema. It has been linked to immune system damage, and is a potential carcinogen. SLS can be stored in the liver, heart, lungs and brain.

 What ingredients are in your products and why? 
Pure bio-active plant oils and extracts, certified organic (ACO) wherever possible. I use the latest natural anti-ageing ingredients such as seabuckthorn oil, hyaluronic acid, and oils high in anti-oxidants and vitamin c to support the skins own collagen production. I also use Calendula and Chamomile extracts in practically every product as they are wonder herbs for the skin.


Do you have a background in creating skin/cosmetics products? How did you make this happen? 
I’ve been making my own perfumes and creams since I was a kid. My grandmothers got me started – one owned a Health Food Store and the other was a trained Chemist and used to mix up all her own face creams etc. I studied Cosmetic Chemistry with the head chemist from one of the world leading skincare brands, and I have studied Aromatherapy and Herbalism (I am completing a Naturopathy degree)

How do you manage running a business with studying and raising two young boys? 
Being very organised! I like to make all our food from scratch too – so I know my kids are getting healthy, organic lunches each day, and not pre packaged stuff. I only work during school hours so I can bake muffins, walk the dog and hang out with the kids after school. And studying…on the couch at the end of the day with some organic chocolate and a cup of Lhami Wellbeing Tea to relax with.

What else do you do for your own health and wellbeing? 
yoga
Yoga for 30 minutes before I start work, and at least one walk a day with the dog & kids, in the bush or at the beach so we can all ground ourselves and get some fresh air. Lots of fresh organic food and herbal tea, and time out for myself reading good book in bed. Oh, and my Friday night vice…gin and tonic and cheezles!! Ha Ha.

Lhami is available via the website. Competition currently running on Core Integrity With Cat Facebook page to win a Lhami product!

30 Minutes Cardio is Ideal


Stop the looooong cardio sessions - they leave your body exhausted and stressed. RESULTS come from amping up the intensity! For every two minutes of running/cycling, sprint for 30 seconds. Do some kicks or starjumps between weights sets. As long as you keep it to 30 minutes, you're torching calories, building lean muscle and improving cardio fitness!
Other ideas? Boxing, kettlebells, step-ups, skipping, squat jumps, plyometrics....

Vitamin D: The Performance Booster



Vitamin D is an essential element in athletic performance. Not only vital to bone development, Vitamin D allows body cells to utilise calcium, muscle fibre development and growth and optimum immune system function.

Vitamin D Sports Performance
Vitamin D is absorbed through exposure to sunlight, though with many people working long hours indoors, it is common to find that we’re deficient. Dietary sources don’t provide an adequate amount in most cases (unless you’re guzzling litres of fortified milk or taking a dose of cod-liver oil each day!).

Researchers recently tested the jumping ability of a group of adolescent athletes. The results found that those with the lowest levels of Vitamin D tended not to jump as high, leading to the conclusion that low levels of D lead to impaired muscle power. It is also thought to lead to greater risk of injuries and longer recovery periods.

In a Creighton University study, female athletes given Vitamin D supplements recovered from stress fractures at double the rate of those not given the supplement.
Five to thirty minutes of sunlight per week is safe and sufficient in most cases. It cannot be absorbed through sunscreen so ensure that post-sunlight exposure (maximum 30 minutes) you are applying UV protection for safety!

Vitamin D Plyometric Power
Or try supplements. 1,000 IU a day and much more for people who are deficient is probably close to ideal. This, by the way, is about double the current recommended daily allowance. Most experts anticipate that this allowance will be revised upward soon. Consult with your doctor before beginning supplements. Overdoses of Vitamin D are rare, but can occur.

Kula Yoga - Meet Kacey Bennett

Kacey Bennett
Last week I had the pleasure of doing a Flow class at Kula Yoga in Hawthorn East. The delightful founder and instructor, Kacey Bennett lead us through vinyasa flow and the time just seemed to fly by.
The studio is gorgeous - an oasis of peace and calm.
Though busy with running a 30-day Yoga challenge AND opening a new CrossFit gym down the road, Kacey managed to answer some of my questions. I recommend you try Flow, Hot Yoga or Light as you prefer and enjoy the light-filled, professional studios.

What was your vision for Kula Yoga before you opened?
We wanted to create a beautiful sanctuary. A holistic studio that welcomed everyone wanting to explore yoga, health and wellbeing. To offer various class types – Hot, Flow & Light - led by inspiring teachers. And, to be the largest studio in the area and the one to offer specialised FIR heating panels for healthy heat.
How has that idea grown and changed since?
Our studio is almost 5 months old and it has been incredible to watch it build. We have the most amazing group of students coming through our doors. We are thrilled to see our vision coming to life and excited to continue to grow.
Can you describe what classes are on offer and who they best suit?
We offer 3 different class types and all run for 60 minutes. ‘Hot’ is a slow flowing vinyasa style practice that is fantastic for detoxification. ‘Flow’ is a revitalising, dynamic power flow class. And ‘Light’ is a relaxed, gentle class focusing on deep stretches. Our classes are open to all abilities. We offer modifications for beginners and variations to those with a regular practice. 

You are also opening a crossfit centre - how do crossfit and yoga complement each other, if at all?
Yes, we are opening CrossFit Hawthorn East on Saturday February 16. CrossFitters, and athletes in general, have discovered the benefits of incorporating yoga into their training for added mobility, stability, strength, focus and flexibility. Although they appear different on the surface, there are parallels between the two disciplines – the connection with the breath to find your rhythm, the power of the body and mind to get through the physical challenge, and the feeling of freedom and invigoration at the end of a session.
What can participants look forward to in the way of events/timetable additions or offers in February?
At the start of February we increased our number of classes up to 22 per week. Every Friday we offer a ‘Fun Friday Flow’ which we rotate between the teachers and allow them to focus on the theme of their choice. We are also holding Valentine’s Day Partner Yoga workshop on February 14 for those wanting a unique way to celebrate.
 
Find more information on the Kula Yoga website or Facebook page!

Gym Bag Additions AND Isometric Goodness

Summer in Melbourne is turning out to be vicious on hair and skin so I've invested in jojoba products to be gentler on the skin. The bonus is, I can use them on my naturally curly hair to nourish and tame it!
Jojoba and Lady Jayne products

I've also discovered Lady Jayne bun-shaper! Not a fitness tool, sadly, but you wrap your hair around it, secure and BAM, ballerina bun that stays in place before, during and well after your workout.
Pictured, products from Lady Jayne and The Jojoba Company. (Supporting Australian products, especially on Australia Day weekend!)


Isometric Workout
If your workout is feeling stale and you need some inspiration, here are the Most Clicked On Workouts of 2012 from Women's Health magazine - download, watch, print...then DO it! My favourite? The Isometric Workouts - who knew standing still could be so effective?

Summer Lovin'

You know my predilection for all things bright and colourful. Especially makeup and sportswear! So here is some of my favourite finds recently - even if you just add ONE colourful element to your all-black outfit... it might be the boost you need to run that extra 1km, do another squat, smile at a really frustrating co-worker!
Here goes.
L'urv
Local activewear brand, L'urv makes bright, chic and durable pieces that you can co-ordinate or mix and match! Available at StyleRunner.
Illamasqua Rubber Nails
My favourite cult makeup brand, Illamasqua has just released Rubber Nails: super bright, and so beautifully packaged you'll want to keep them on display! My pick? Apple green! Available at Myer
Nike Free Run + 3
Nike Free Run +3 have a slightly thicker sole than the other models and the colours are to die for! There are also some multi-coloured Asics just begging to blind your fellow gym bunnies :) Hit up Eastbay!
Running Bare Rebecca Breeds
I've discovered that you can buy Running Bare at FANTASTIC prices at Surfstitch.com - have gotten so many compliments on my electric orange crop! I can vouch for RB products going through the washer and gruelling workouts for years and maintaining shape and colour. Remember, cost-per-wear? It's like they're FREE! Hit up Surfstitch.
Bondi Sands
If you are ghostly pale without spray tan, let me assure you local brand Bondi Sands is super easy to use, streak free, and best of all, it smells like COCONUT instead of that usual nasty chemical scent! I recently bought up the last of it at my local Priceline because it's on sale. You can find it at Priceline or online at Bondi Sands.
.

Febfast: alternative tonics!

Febfast 2013
febfast is an invitation to break from alcohol for the 28 days of February. This is an opportunity to see the benefits of no alcohol on your body and mood AND a vital community fundraiser: money raised funds programs for vulnerable families and young people tackling serious alcohol and drug issues. Register!

What will I drink instead?

Skim milk has been proven in valid studies to promote muscle growth and repair. Muscle burns fat, supports strong bones and lifts up droopy bits. Plus, skim milk in a blender with some natural yoghurt and fruit makes a delicious smoothie!

Juice: Mix up various vegetables and add additional flavour with a small portion of fruit for sweetness. High in antioxidants and vitamins, juice is ideal alone or with a meal. Green vegetable juice with apple is a great morning tonic and beetroot makes for a supercharged post-workout recovery option. Throw in a chunk of ginger to give your drink extra nutrition points and zing!

Water: it's free. It's good for you. 

12 Weeks: Plan Track Record



Confession: I am a list-maker. There are reams of little notes all over my handbags, fridge and inside pockets! It's not that I have a shocking memory, I just keep imagining things or learning things and jotting them down for future reference.

When it comes to my workouts, I make a plan. I scribble down at least 3 strength/resistance moves I'm going to do. When I get to the gym, I don't just stand there ambling around for 3 minutes feeling the burden of choice - I go straight for what I planned to do.

I have found the PERFECT journal for doing this: The Fit Book. It's stylish, small enough to fit in a handbag/gymbag; has inspirational quotes; space for your daily nutrition plans; a weekly review section (the good, the bad, and the goals for next week).
  • plan for success
  • track your progress
  • reach your goals
whether you're an athlete, a wee little one, or a mum with one on the way, there's a fitbook
designed just for you. At Fitlosophy, there's also a range of fitness products to support your goals - FREE shipping over $50: GET STARTED and don't forget to SHARE YOUR PROGRESS on the Core Integrity With Cat Facebook Page.

Pistol Squat Challenge

Do you have those moments in the gym/park where you watch someone DO something and just think, "Cool. Must be great to be that naturally fit. Back to the same old thing I always do..." Don't. If you're not brave enough to ask that person what they're doing, how and why - go find a personal trainer and describe the move. Ask how you could do a beginner version. You have to start somewhere! I recently flicked through the Men's Health Big Book of Exercises (maybe more than once) and picked out 6 moves I haven't done before. Then I sketched them on a piece of notepaper and trekked off to the gym. Here's ONE of the moves I tried.
Pistol Squat
Pistol Squat: I got through 5 on each leg, switched to an upper body exercise and then did another 5 on each leg. Challenge yourself to get a tiny bit lower every THIRD day. Strengthens and sculpts your quads and core (balancing on one leg = involuntary abs workout!)
Try it with a bench behind you if it makes you feel more secure.


Men's Health

Medicine Ball Workout

The ever-reliable Women's Health magazine provides this whole-body-workout using a medicine ball. This is a weighted ball that you can purchase easily from a Big W, Kmart, Target or sports store. They range from 1kg through to 6kg in gymnasiums so pick a weight that is challenging, but not so heavy that you can't manage to do the workout safely and correctly.
Any questions? Any comments? Visit the Facebook site and share!