"I don't want to bulk up"

Woman lifting weights
This is a common refrain from women who don't do any weight training. I won't pretend that weight training doesn't change your body composition. Perhaps you'll like the effects and perhaps you'll need to change how you're training to get the results you need. But don't be afraid to start.
Here's why.
  • Firmer muscles help to improve the appearance of "saggy" skin with ageing
  • Increased lean muscle mass improves metabolic function and burns calories even at rest
  • Increased lean muscle mass maintains healthy hormone levels
  • Weight training improves strength, posture, balance and bone density
  • From the age of 30 onwards, due to hormonal changes, it is harder to build bone and muscle mass. Weight training is the "fountain of youth" in this regard - start now and update your routine every few months
  • A qualified personal trainer can advise on the safest and best exercises to improve your posture and build strength that is tailored to your body and your lifestyle
Marilyn Monroe
Not only does weight training improve your appearance, your metabolism and hormonal balance, it is a proven mood-booster! You don't need to overdo it - three to four days a week of moderate resistance training (hard but not fall-on-the-floor hard) is ideal. Classes like BodyPump, circuit training and CrossFit are all fantastic ways to up your weight-training quota
Even Marilyn Monroe appreciated the power of a chest press!
Start lifting weights

REF. Sweden produces a winner!



Big hello to the beautiful Swedish members of my BodyPump class!
Sweden has excelled in many areas: beautiful tennis players, The Knife, Ikea....but I've just discovered the best thing from Sweden - REF haircare.
I have naturally curly, frizzy dark hair that sees humidity and throws a party so I've been through a shipload of different high-end brands and products to tame it but nothing has worked so quickly (and smelt SO ADDICTIVELY GOOD!) as REF.
I leave the Treatment Mask 550 in for 15 minutes, but for intense repair to damaged hair, it can be left in overnight. I also straighten my hair a few times a week and the Heat Protection Spray 230 is my investment against breakage and that straw-texture effect.
So here's my Winter Haircare Tips and the products you must seek out.

  • Use warm water but not HOT when washing hair.
  • Use a wide tooth comb when hair is wet to avoid pulling and breaking.
  • Use a quality-mask once a week (REF Repair Treatment Mask 550, trust me!)
  • Always use a thermal heat protectant spray before straightening or curling (REF Heat Protection Spray 230)
  • Leave-in conditioner is your investment against frizz and indoor heating (REF Leave-In Treatment 532)
  • Eat quality protein and limit your caffeine

Stockists or call (03)9510 6051



Samantha meets David Wolfe: Raw Cacao Ecstatic Dance Party Report

Samantha is a nutrition student and life coach. She does my BalletSculpt classes a couple of times a week and I will be keenly awaiting her graduation so that I can recommend her professionally. She's making two F-words something really positive to talk about: Fitness and Food.
Herewith, her rundown of going to David Wolfe's raw food seminar and party in Melbourne.

Samantha and David Wolfe
For those of you who have not heard of the man himself, David ‘Avocado’ Wolfe is known to be one of the most leading recognizable experts in modern nutrition and raw food.  Wolfe does not believe in diets, he believes ‘what’s really important is what makes you feel good – it’s not a theory, it’s a feeling’. Coming from my own personal journey with food, I have to say I do agree with him.

At the beginning of this month I was lucky to be able attend David Wolfe’s all day seminar and Raw Cacao Ecstatic Dance Party. It’s inspiring to see him as so open minded to just about all topics. It is a great trait to posses. He covered many subjects such as government and politics, universe and fate, belief systems, food nutrition, illness, conspiracy theories, medicinal foods as well as listing many films and books on these topics.

On this note, there were a few things I jotted down on my notepad that were relatively simple but really did stand out for me. A few of them being ‘the universe is not rational’- meaning there is no logical explanation as to how and why things happen to us. The second one is ‘believe nothing and entertain possibilities’ – for instance he stated “I have many things attached to my cell phone which supposedly stop radiation, there is no evidence that they work, but MAYBE one of them does”.

We were continually reminded about how mandatory it is to ‘Stack the odds in your favour’. Through this he means eat, drink, live and exercise with intention behind every action you take. He touched base that many of us don’t really have true meaning and intention behind our everyday self care routine and daily tasks. An example he said was if your going to make your self a superfood smoothie for your breakfast, know that you are doing it to make yourself feel amazing and set yourself up for an awesome energetic day. I have always believed that your mood, energy and mindset you experience throughout the day are a direct result from what you ate for breakfast. It is known that our first meal of the day influences your brains neurotransmitters heavily.
Overall, David Wolfe is such an incredible man doing amazing things for our world. He is a true inspiration and sets incredible examples for today and future generations to come. I believe he and many others are creating a paradigm shift in our world, which really is a true blessing, because it is what our world needs.

WAIT! there was more, off course Mr Wolfe would not finish his time in Melbourne unless it was with THE ULTIMATE RAW CACAO MOST ECSTATIC DANCE PARTY YOU HAVE EVER BEEN TO!

I and many others were lucky enough to score a golden ticket to this rare event he was hosting. As it was a drug, alcohol and smoke free event there were endless supply of superfood drinks and nibbles all containing the theme of the night, Raw Cacao.

Towards the middle of the evening there were some surprise guest African dancers who were incredibly talented. The fact that they can swallow fire still blows my mind!


On the whole, it was such a full on exciting day which I learnt so much from and have used a lot of what he told me to continue my own personal journey of growth, development and continuing in understanding our world and why it is the way it is. I feel so honoured to have met and heard him speak in person after years of watching him on my TV and computer screen. I cannot speak highly enough of him and recommend his events in the future.

Gymigration: moving out of your routine

Get out of your comfort zone. 
As you know, that old saying goes 'The definition of insanity is to do the same thing repeatedly and expect a different result'.
That is absolutely true when it comes to exercise! If you do the same classes, lift the same weights, run the same route at the same pace, your body will adapt and learn to store energy rather than expend it on the brainpower and physical strength and stamina needed to tackle new tasks.
You don't have to give up what you do now - just incorporate change in bits and pieces. Start by trying a do-it-yourself circuit. Set your phone timer to 10 minutes - grab whatever you have available (hand weights, skipping rope, step) and just keep moving until the timer goes off. Aim to get sweaty! If you want some ideas, ask a trainer, look through fitness mags or watch what other people are doing. Just make sure you do it safely! Being in the eyesight of a good trainer is a good idea for this one.
Doing it differently is how you make yourself stronger. Don't wait for tomorrow.





Purple Reign: Paranormal Power


From my nails to my shoelaces, I am smitten by purple. Suitably, it is the colour of royalty and it suits everyone, whether you are a soft lavender lady or a dark, aubergine goddess. Nobody does a powerfully pigmented lipstick like Illamasqua so I am thrilled to add two new shades to my palette: Posture and ESP from the Paranormal range, just released! Illamasqua Australia on Facebook.

“The Paranormal collection was inspired by unbridled kinetic energy, spectral light and transcendental emotional forces. The things we can't explain, that we can only feel, the place between dreams and reality; the door of perception is open and is beckoning you through, step into the light!”

Creative Director, Alex Box

Illamasqua Posture and ESP
In honour of royal purple, and being paranormally powerful, I encourage you to whip up a purple power smoothie. Fresh berries are fabulous, but I actually prefer frozen berries for extra thickness! You can substitute the acai berry for cacao powder (raw chocolate). Packed with antioxidants, this is a beauty and body tonic for royalty. computer and net not happy this morning.

Berry Smoothie
Paranormal Purple Smoothie

Ingredients
 1 cup greek yoghurt
 1/2 cup acai berries (frozen or freeze-dried)
 1/2 cup frozen mixed berries
2-3 teaspoons stevia for extra sweetness!

Method: Mix all ingredients in a blender until smooth. This tastes so exotic, you’ll think you’re drinking a cocktail!



Facial Massage Technique

Nichola Joss from Sanctuary Spa (Covent Garden, UK) is famous for her facial massage technique. Before you dismiss the idea, consider how much benefit a massage does for your muscles post-exercise.

 Now think about the fact there are around 50 muscles in the human face and it takes 26 to smile! It's amazing how relaxing it is to gently knead out the muscles around your jaw and cheeks too. Great to relieve puffiness, dullness and I find it also helps when feeling tired at 3pm.
Thermal Detox Mask

Elle UK magazine reported of Nichola's facial:
"Nichola ain't gentle, but she sure as heck gets results - my skin is clear, taut and glowing - I will definitely be booking in again. One visit will see your face toned and taut for about 5-7 days, with regular visits you'll soon have long-lasting, sculpted, facial contours (a godsend for anyone whose muscles have been weakened from too much botox, Nichola tells me)."


Here's Nichola's tips for the most effective method (I recommend Sanctuary Spa 5 minute Thermal Detox mask and the Jojoba Company Ultimate Jojoba Youth Potion)

Lymphatic Drainage Facial Massage

"After cleansing, exfoliating and applying a mask or corrective treatment, the lymphatic drainage massage
Jojoba Company
process starts with small circular motions using the fingertips, working from the centre of the face outwards and upwards, and drawing the thumbs down the sides of the neck and under the ears to stimulate the lymphatic system. Then using deeper massage movements for drainage and also to de-puff, de-stress and relax the muscles. Working on the inside of the mouth, I massage along the inner jaw line to the back of the jaw, up and under the cheek bone area and around the massater muscle and along the upper lip line. This helps to tone and firm the muscle tissue."








 

Heave Ho to Winter Woe

 Little to no sunshine, freezing nights and mornings, all-day heating and a desire for heavy foods. Winter is not doing your body any favours and it will show in your digestion, your mood and your skin. Here's my advice on how you can protect your body, your skin and your hair from environmental ravages!
Update your skincare - oils are perfect for this season (and beyond...)
I can swear by these products for nurturing and being gentle on sensitive skin; improving the texture and clarity; buffering your skin against harsh heating and freezing mornings and nights!
Winter Skin and Body
 
Update your routine
  • Start your day with hot water and the juice of a lemon: kick stars the digestion and gives you an immunity-boosting dose of vitamin C!
  • Make your belly smile with a warm breakfast like oats with a sprinkling of nuts and a big dollop of natural yoghurt for long-lasting energy and satiety
  • Invest in a Vitamin D supplement: this is an essential element in calcium absorbtion, mood and hormone regulation. You can have your Vitamin D levels tested - ask your doctor.Coffee: yes, really. Because if you love it and I advise you not to have it you will want it. A lot. So, try to keep it to 2 daily and before 1pm so that you don't end up undersleeping or using it as a mid-afternoon prop. Don't drink instant - not only is it full of chemicals, but it tastes like bitter twig-juice.
  • Make a batch of healthy, thick soup and take the leftovers to work. Include as many colours of vegetable as possible, barley and lentils and whatever meat you prefer, IF you prefer!

Post-Workout Food for Recovery


Banana post workout
The main aim in post-workout refuelling is the amount of carbohydrate consumed. The amount you require will depend on the intensity and length of your workout and the timing of your next session. If an intense workout is planned within the next 24 hours, consuming carbohydrate within the first hour of finishing is ideal for replacing glycogen stores.
The meal or snack should provide 1-1.2g of carbohydrate per kg of body weight.
The table below includes meals or snacks that provide 50g of carbohydrate.
Carbohydrates are NOT your enemy! They are the fuel your muscle and brain relies on to function.

Carbohydrate-rich recovery snacks (50g carbohydrate)
• 2 slices toast/bread with avocado or banana topping
• 2 cereal bars (preferably homemade, recipe below)
• 2 large bananas
• 1 cup thick vegetable soup and large bread roll
• 1 large fruit bun or scone


Fruit bun post workout

If your goal is weight loss, you can still aim to refuel glycogen stores before your next session. However, it’s important that the post-workout meal is considered as part of your overall energy budget. You may wish to plan for one of your main meals or snacks to be consumed straight after your workout. This meal should provide a nutritious carbohydrate source along with other nutrients such as protein, vitamins and minerals.

Nutritious and Delicious Cereal Bars

Nutritious Cereal Bars
1 and 1/2 cup Whole grain Quick Oats
1 cup Rice Crispies
1/8 cup Flax Seed meal
1/4 cup each Nuts -Pistachios,Almonds
1/4 cup Raisins
1/8 cup Dark chocolate chips
1/4 cup Light Brown sugar
1/4 cup White sugar- (you can use all brown sugar instead)
1 tbsp Honey
1 Egg
1tsp Vanilla
1/4tsp Cinnamon
1tbsp Canola Oil
1 tbsp All purpose flour
1/4tsp salt

* You can add other nuts like walnuts/pecans or fruits like dried cranberries/cherries etc.

Method:
1) Preheat oven to 170C (335F). spread the oats and nuts on a cookie sheet and warm in the oven for 8-10 mins...until slightly toasted. reduce temperature to 160C (325F). Coat a 8*11 inch pan or 9* 9 inch pan with aluminum foil.Spray with nonstick cooking spray.
2) Beat the egg.Mix oil, sugar and all of the above ingredients, stir well.
3) Press the mixture in the coated pan.
4) Bake at 160C (325F) for 15- 20 mins ....till slightly golden brown.
5)Let them cool and then cut onto bars with a oiled sharp knife
6) Store in airtight container.Makes 12 bars.

Taut, Titanium-strong Tummy

Stop doing sit-ups. Especially if you're head is flying forward, your neck is straining and your back hurts more than your abs!

Basic Plank
Incline Plank - Marching Legs

The most effective abdominal exercise is the plank - an isometric exercise, requiring you to hold your muscles in a contracted position to maintain stability. When you have mastered the basic plank (you may need to start on your knees), you can try these modifications to target different muscles and add a new level of challenge to your abs routine. How long can you hold?
Leg Arm Extension


Plank with Row

Side Plank


Mylo-Dee Bespoke Activewear

Two fabulous birthday presents this week! Thankyou to my fabulous personal training client and superstar, Miss V, for the nail art book. I see trouble.
Big big thankyou to Mylo-dee Activewear for the delivery of my bespoke designs! Am thrilled. It was like playing a fashion design computer game, choosing the cut and colour of my tops. Both Miss V and I sat down over coffee and concurred that:
  • I rock at choosing colours
  • The fabric is amazing (French jersey, no less)
  • The designs are so flattering to the body
  • The packaging is very luxe
  • In-built shorts for the skirts are genius
Singlet design mylo-dee
All reasons to gift yourself or someone else. Trends come and go. Sportswear lasts forever! 
Skirt design mylo-dee


Skirt design mylo-dee

Raw Zucchini, Carrot and Cashew Salad Rolls

Could not go past this super-healthy, very yummy recipe for lunch, party food or entrees. Guaranteed vegan and vegetarian friends will have no issues here.
If you're not particular about organics or you like a few shortcuts, quality store-bought guacamole and non-organic fresh produce is your secret.
Raw veg salad rolls

RAW ZUCCHINI, CARROT AND CASHEW SALAD ROLLS

Ingredients:
Salad Filling
3 medium organic zucchini, shaved thinly lengthways
½ organic carrot, julienned or grated
½ organic red capsicum, julienned or finely sliced
1 organic lebanese cucumber, julienned or finely sliced
¼ cup organic coriander leaves
¼ cup organic mint leaves, roughly chopped
Cashew Sour Cream
1 cup raw organic cashews, soaked a few hours or overnight
¼ teaspoon sea salt
½ tablespoon organic lemon juice (or cider vinegar)
¼-½ cup filtered water
Guacamole
1 ripe organic Avocado
2 tablespoons organic red onion, finely diced
½ lime, juiced
Dash of Tabasco, to taste
Salt, to taste

Description:
Salad filling
In a large bowl, gently toss the salad to combine.
* can add rocket leaves to the salad for a peppery bite.
Cashew Sour Cream
drain the cashews, place nuts in a food processor add remaining ingredients then puree until smooth. Refrigerate until needed.
To Assemble…To make one roll… on a clean bench or chopping board lay approx. 8 zucchini strips lengthways and close together, spread a spoon of each sour cream, guacamole and top with a small handful of salad and roll up tightly. Repeat with remaining ingredients. Cut in half and eat straight away!

You make me feel like dancin'

Tomorrow I look forward to instructing Ballet Sculpt at Kew Recreation Centre. If you can't make it, but you're curious, here is a short video from Self magazine that leads you through some ballet-inspired moves. Fantastic for postural alignment, strengthening the stabiliser muscles in your back, legs, glutes and abdominals and increasing your flexibility. From duck to swan in a month? Try it.

Slave to Sneakers

Not mine, I swear!
How to justify upcoming sneaker purchase? I know - I'll convince you to reach for your credit card too. A spending spree shared is a spending spree halved...right? What's your colour pick?
Asics Kayano
Nike Free
Saucony
Nike Air Max
Jeremy Scott for Adidas
Nike Free

Mother's Day the Core Way!

Mother's Day
Mother's Day is a great opportunity to spend time with your mum doing something valuable for your mental and physical wellbeing. Sound too hard? Just sticking with chocolates and a card?
Here are some ideas...
Horse Riding
  • Challenge your mum to download a free pedometer app (or gift her a pedometer!) and join you in meeting 10,000 steps in five days
  • Give your mum a voucher to use at her local gymnasium/yoga/pilates/dance studio (depending on her fitness and interests)
  • Enrol both of you in a one-day cooking course - Thai, Spanish, French, Italian, raw or vegetarian food. The link is for courses in Melbourne but hit Google for your local options
    Cooking course
  • Give your mum three sessions with a personal trainer you know and believe will motivate and encourage your mum, whatever her fitness level
  • Do an outdoor activity together you both enjoy - horse riding, bushwalking, paddleboarding, cycling, going to the zoo or an animal sanctuary...we're so lucky to have fantastic trails within a 2 hour reach of Melbourne
    Pedometer Challenge
If you have a suggestion, I want to know! Share it with other readers on Core Integrity With Cat Facebook.

Sweet and Waistline Friendly!

Apologies if you are not remotely near Fitzroy or willing to travel - this will deeply hurt you. There is a sweet, all natural, low fat and low kilojoule dessert right in the heart of Fitzroy at Berrissimo 360 Brunswick Street. If you're watching your waistline, have no fear. I asked the lovely Nat for the technicalities (fat and kilojoule count).
Berrissimo
"We make our frozen yoghurt fresh onsite with low-fat milk and fat-free yoghurt. Our most popular flavour is the Original which has 370.56kj and 0.98g fat per 100g. The Wildberry has around 460.8kj and 2.08g fat per 100 grams. Our most popular dairy-free and vegan flavour is the Choc Mousse which has 455.5kj and 2.09g fat per 100g. We also have a range of fresh fruits and homemade toppings to choose from!"


Breakfast Fuels Your Day: Dietitian Melanie Guest Blogs!


Melanie McGrice

GUEST BLOGGER: Melanie McGrice, dietitian

The Aussie Breakfast Report found that the average Australian only allows 8 minutes to prepare AND eat breakfast each morning. As a result of our busy lifestyles, one in every two Australians skips breakfast at least once per week. 
As a Dietitian, I am one of those people who chant that ‘breakfast is the most important meal of the day’.  Half of all breakfast skippers admit that it affects their performance throughout the morning.
In addition to improving your performance, starting the day with a balanced brekkie will also help you to meet your nutrition requirements.   
A balanced breakfast includes:

  • a serving of wholegrains, 
  • a serving of fruit and 
  • a serving of low fat dairy.  
Wholegrains help to protect against heart disease, bowel cancer, type 2 diabetes and obesity.  Fruit is rich in antioxidants and helps to protect against cancer and low fat diary is rich in calcium helping to protect you from osteoporosis.
For those who struggle to fit breakfast into their day, I’ve started recommending BelVita breakfast biscuits with a piece of fruit and glass of low fat milk or skim latte.  BelVita are scientifically proven to provide 4 hours of sustained energy release with eaten with a serve of low fat dairy.  They are also low GI and contain 5 wholegrains, so nutritious as well as quick.  I have to admit that I find them handy to throw into my gym bag on days when I go straight from the gym to work.

If you’ve got any questions on this or any other nutrition topics, please contact me on www.facebook.com/NutritionPlusNews.

Thanks Melanie. Other good brekkie options?

  • Wholegrain oats, low fat milk, mixed berries
  • 250g tub of natural yoghurt with chopped fruit, slice of wholemeal toast with avocado
Instructions for one serving oats and berries:
½ cup wholegrain rolled oats
1¼ cups boiling water
¼-½ cup light milk
¼ teaspoon vanilla extract
1 tablespoon stevia (natural plant sugar substitute)
¼ teaspoon cinnamon
¼ cup blueberries
¼ cup raspberries

Instructions
1. In a nonstick saucepan, add oats and cook over medium heat for about 2 minutes to toast. Stir often. Add boiling water and reduce heat to a simmer.  Simmer on low for 5 minutes or until most of liquid is absorbed, stirring occasionally.  Stir in ¼ cup soy milk, vanilla and continue to simmer for about 3 minutes, until desired consistency.  Add more milk, if desired.
2. Stir in stevia and cinnamon.
3. Spoon into serving bowl and top with berries
Makes 1 serving

No Chemical Cleaners! Easy to Make

Got a shelf full of random bottles full of unnaturally coloured liquids? Ever wonder what 99 of those 100 ingredients listed are?
Here's what you need and how you can use the ingredients to clean/scour and create a healthy home.
  • Distilled white vinegar (kills 99% of bacteria!)
  • Eucalyptus or lavender oils
  • Castile soap (vegetable-oil based)
  • Bicarbonate of soda

Bathroom Cleaner
Bathroom Cleaner

Mix 2 cups bicarbonate of soda with 2/3 cup castile soap, 2/3 cup of water, 2 and a half tablespoons of vinegar and a few drops of lavender or eucalyptus oil for scent. Seal and shake ingredients in a spray bottle. Apply with a cloth or sponge before rinsing thoroughly.
Keeps for 1 month

Drain Unblocker

Pour 1/2 cup bicarbonate of soda into the drain before adding a cup of white vinegar. Allow to sit for 15 minutes then pour boiling water down the drain. If it's a stubborn blockage, you can leave the mixture overnight or repeat the process.

Shiny Floor Solution
Bicarb of soda


Mix 1/2 cup of white vinegar with 8 litres of hot water and a few tablespoons of eucalyptus oil in a bucket. Mop or sponge floors. No rinsing required! 

New Sportswear Releases

Stella McCartney for adidas 2013
What Stella McCartney designs for adidas filters into the sportswear designs of pretty much every other collection out there! Sure, it costs a bundle, but it looks FANTASTIC. I can spot someone wearing a piece from miles off! See the collection: http://adidas.com/go/WxAAA

Nike Free Run 5.0
Also, Nike Free Run 5.0 latest releases are out. I'm yet to find better colours and more flattering designs than the Free. Guaranteed you will see these around. Be the first! I recommend Eastbay for the best range and prices. Fast delivery too!

Afternoon Slump - Fix It

Maybe not every day, but most days, do you get that feeling of lethargy and blahness between 2 - 3.30pm?
Here are some reasons why and what you can do to say goodbye to afternoon blues!




  • Quality of sleep: at LEAST 7 hours of sleep is recommended for optimum energy
  • Carbohydrates: Too much and you'll be tired trying to process them but even worse is no carbs at all! Your brain requires glucose so if you skip carbs at breakfast/lunch you are starving your brain of fuel, not to mention your muscles!
    Fruit and smoothies
  • Protein: Lack of protein can result in missing out on vital nutrients and your appetite is likely to surge mid afternoon. Good options are canned fish, natural yoghurt, lean meat
  • Healthy fats: Not only appetite-satisfying but necessary to absorb key vitamins. Also fabulous for your brain, heart, skin and hair. Avocado, olive oil, salmon and walnuts are excellent!
  • Stress: By mid afternoon, all those niggly issues you've been avoiding or postponing can creep up on you. Keep a list of what you need to get done and tackle the tough stuff first. If you are struggling to do it alone, ask for help.
Coffee a peril

  • Caffeine: Keep it for a morning boost but the downside to caffeine is it gives you an instant energy hit and then you rocket back down. Beyond 2pm, go for herbal tea, water, juice.
  • Sugar: Same deal as caffeine. Initial burst of energy and then....bleugh. This does NOT include fruit. Fruit is an excellent snack to have on hand - apples, stone fruits, citrus. All excellent sources of vitamins, minerals and importantly, glucose for energy and brain function.
  • Exercise and posture: If you're slumping over your desk for hours, the tension through your shoulders and neck will have you feeling like you're carrying a load of bricks by the end of the day. Shoulders back, long neck, think about extending through the spine. A brisk walk during the middle of the day gets your circulation going and can reinvigorate you for the rest of the afternoon. Get outdoors and get some sunshine!