Killer Do-It-At-Home Sculpting

You know I love Tracey Mallett. Why? She's challenging, but the exercises can be done safely even if you can't do every repetition. Great instructions and hell, the woman looks heavenly in lycra. Surely that's the inspiration to keep going you need!
So, here's an abdominals workout to love:

Pilates Super Sculpt:


What you need:

  • Yoga mat
  • Semi-soft ball ($3 pool toy ball from Kmart, Target, $2 stores does the trick!)

Gym Bunny Hair - Bobby Pins Mania!

 
As an instructor and a gym bunny, as much as I'd love to let my hair down, literally, it just isn't practical. So! I admit the messy up-knot is my staple. Bobby pins, snag-free elastics and a headband seal the deal.
I have noticed that constantly tying my hair back has weakened the hair around my face so I'm conscious of using a headband that doesn't pull on the hair. I'm also putting my faith in the products Liv Tyler swears by (have you seen her hair? You will too!):L'Oreal Volume Expand. Speaks for itself!

Products I have tried and rated: LOVE!
Lady Jayne Vibrant Monochrome Headband (flexible so it doesn't pull!), Snag free elastics, Vibrant Monochrome Bobby Pins, Bun Style and ponytail cuffs

Terax Shine Leave-In Conditioner (NO stickiness, just glossiness!)

Lady Jayne available at Priceline. Terax available here.

L'Oreal Serie Volum Expand available via Hairhouse Warehouse, Petra and salons.

Disco Balls and Perfect Pink

First of all, I am ALL for combining disco with fitness. I can't promise anything, but down the track...a studio with disco balls and a great sound system for Ballet Sculpt is on my bucket list!
Maybe we could make do with some silver balloons in the meantime? Any ideas most welcome. I'll run it by the Powers That Be at Kew Recreation Centre!

On another note, I am testing the limits of etiquette when it comes to manicures. Is it ever okay to take your OWN nailpolish? I have found the perfect Ballet Sculpt approved pink (Essie Fiji) and I'm just not prepared to compromise! Wrong? Right? Help!
 

Save your Skin AND your Dollars!

Two beautiful women recently admitted they use expensive skincare and asked me what I use because those premium brands are
a) difficult to find
b) super expensive

Here's the truth. I use affordable, easily available, everyday brands that I know are:

  • gentle on the skin
  • non-comedogenic (no blackheads and breakouts)
  • come in squeeze tubes rather than tubs (less chance of contamination)
  • smell good
  • genuinely going to improve my skin appearance and feel
I recommend weaning yourself off the luxe stuff and saving the extra dollars for massages, holidays and sportswear! 
Here's what I use and recommend:

Neutrogena Mulberry Foam Cleanser
Neutrogena naturals range
Smells divine, cleanses thoroughly and the moisturisers are light and easily absorbed. Plus the packaging is gorgeous. It matters!


BB Creams - Garnier, Sanctuary Spa and Rimmel
Perfect coverage, just like a foundation, but NO blackheads and pimples because the formula actively fights blemishes and uneven skin tone. Plus there's SPF 15+ - essential!

Essie Illamasqua & philosophy

The little extras! You all know I'm Illamasqua obsessed. The colours and the intensity are unbeatable - I challenge you to try it and not go back. Loving Essie nailpolish because there are an insane range of colours and it's so affordable! And why Philosophy? Shower/Shampoo in the one big bottle and there are scents including Coconut Frosting, Pumpkin Pie, Cinnamon Buns, Chocolate Brownie....you will want to stay in the shower forever!



Pilates Pedi Ready!

As you know, Ballet Sculpters, Pilates, Yoga and dancers, you spend a lot of time looking at your tootsies during practice! So it might not make your downward dog or your forward fold any deeper, but it will be a helluva lot prettier if you paint your nails a beautiful colour.
Pilates Double Leg Lift:
Stack hips, knees, ankles
Rest cheek on extended lower arm
Upper hand on the floor for balance
Brace abdominals and raise both legs
Hold for a count of 5 then lower

Also, let's be honest. A dancer and gym bunny's feet are taking a lot of sneaker action so any quick, affordable, do-it-at-home pedicure is top priority. I have been scrubbing my tired little feet with Sally Hansen Pumice Polish. It smells like lavender and works like an exfoliator. So my feet smell like a lavender garden and they're all soft and smooth.



Finish off with either a deep, dark colour like my new pick, Essie "Carry On" (deep purple) or pick from one of the many beautiful pastel shades (Loving "Fiji" and "Sugar Daddy")
Check out Sally Hansen and Essie's whole range at Priceline

How often should I work out?

I used to go to a big, fancy gym in Richmond that had a multi-coloured disco ball in the spin room. Good times.
This is where I met Kevin. He informed me that he worked his upper body in the morning, went home for lunch, then returned to work his lower body and do his cardio in the afternoon. Presumably, he then had dinner and filled out his exercise journal for fun.
Unless you want to end up as creaky and dull as an old treadmill, do NOT be a Kevin. 
Here's what you need to know:

  • Don't work the same muscle group to fatigue within 48 hours - let the muscles repair after resistance training!
  • Combine resistance (weight training) with cardio throughout the week
  • Three to four times a week is ideal and do things you enjoy even if they're tough!
  • Your workout should last between 45 to 90 minutes including warm-up and cool-down
  • Your fitness and ability to burn off calories depends on how much incidental activity you do - not just your workout (ie. walking, fidgeting, taking the stairs...)
  • How often and how intensely you exercise is dependent on your goals and your current health and fitness
  • If you are experiencing injuries or illness on a regular basis, your exercise program needs reviewing! A skilled personal trainer can assess your routine and work with you to make sure your time and effort is paying off
  • Change it up. Roughly every 6 weeks, try changing your routine - whether it's a new set of weights exercises or a new class, this is essential for optimum physical benefits and for the mental challenge
  • Never, never, never go to the gym more than once a day. If you are, there is more at issue than your fitness. You need to consider why you are spending so much time in the gym because it's not necessary, or healthy*! *Unless you are an elite athlete with a program of fitness and nutrition that enables you to exercise safely and effectively with adequate recovery periods

Good Morning Yoga

Dior Dolce Vita
I have a new summer scent (Dior Dolce Vita!) A new pair of sunnies and I'm ready for the good weather. It seems Melbourne hasn't caught up with me!
"Dolce Vita, the fragrance of happiness recalls the carefree, heart-lifting nostalgia of driving a convertible along the Italian Riviera..."
Dior

I also just bought an armful of fancy crop tops from Cotton On Activewear - and let us be honest...showing off a blue, shivery belly is not flattering.

This is what we're going to do - every morning we are going to do Kathryn Budig's Good Morning Yoga sequence. Three times. The sun must surely appear if we all unite!

Colour Crazy - Hair Prep

As you all know, or most of you, I love colour. Must have been those teenage years of all black that makes me realise how much fun it is to experiment and embrace colour combos.
To that end, I am planning a few bright colours in my hair and my beautiful friend Nat is going to professionally handle the bleaching process (love you Miss!)
Prior to the bleaching process, I'm going to try to nurture my locks so that they don't frizzle and fall out. Here's the plan:
  • Stop straightening for a week (oohhh that's gonna be tough)
  • Use Terax conditioner generously (the celebrities swear by it so of course it is the BEST)
  • Resist overwashing
My pick for the Terax conditioner is Crema+Keratin for the ultimate strengthening boost. And as we all know, Italians Do It Better, so now seems a good time to mention Terax is Italian. And not many Italians have sad hair (ignore Donatella Versace!) You can buy it at http://www.adorebeauty.com.au/
or call (free) 1800 137 480

Post Workout Nutrition

 So the last post addressed what to eat and when.
Now, what to eat for optimum recovery and energy post workout.

 First priority is re-hydration. Water, water, water. How much?
If you have a serious sweat session, you can weigh yourself prior to working out and again afterwards. This is the formula
(Pre-workout weight) - (post-workout weight) x 100
/
Pre-workout weight

 So, if you are 70kg and you weigh 68kg post workout, the equation is:
(70 - 68) x 100
/
70                                          = 2.85% body weight loss

You need to replace more than the fluid loss because you will continue to lose fluid after your workout is over. For athletes, a 1% reduction in bodyweight through fluid loss equals an extra 17 seconds to race time in sprints. For the above example, this person would need to drink roughly 2 litres of water in the hours following their workout. 
Always BEGIN your workoutwell hydrated and avoid sugar-based drinks as they empty very slowly from the stomach. That's right, avoid the Red Bull or Coke!

Dietary Goals After Exercise

  • Adequate fluids, electrolytes, energy and carbohydrates to replace muscle glycogen
  • Protein for amino acids to build and repair muscle tissue
Carbohydrate intake (depending on your body size, workout intensity and duration): 1 - 1.5g carbohydrate per 1kg body weight in the first 30 minutes post workout and again every 2 hours for 4 hours.
Studies have proven that rather than relying purely on high-carbohydrate intake for recovery, a combination of 160g carbohydrate and 50g protein results in optimum glycogen storage.

Examples
  • Rice with chicken/beef/fish
  • Low-salt and high-fibre muesli/breakfast bar
  • Greek yoghurt and chicken/beef/fish sandwich on wholegrain bread
  • Pasta with tomato-based mince sauce (no creamy/cheesy sauces!)
  • Chocolate milk and 2 slices raisin bread + light coating of honey
Want to know more? Download and print this Recovery Nutrition Fact Sheet from Sports Dietitians Australia.




Eating Before You Work Out: What and When?

There are all sorts of theories about what you should eat and when. There's one that persists - working out on an empty stomach burns more fat. This CAN be true, but the consensus from
fitness industry professionals is that if you want a better workout that burns more calories overall, you need a glucose fix to maintain energy and perform at your best. If you work out at the break of day, it's much easier to knock back an espresso and go, but otherwise, working on an empty stomach just isn't realistic.

Here is what you need to know:


  • Choose complex carbs for glucose and lasting energy
  • Bananas have magnesium and potassium - this is a great combo when you're getting sweaty because you lose potassium through sweating and magnesium is essential for healthy nerve function and muscle repair
  • Avoid fats - even the healthy ones! Why? Fats take longer to empty from the stomach, so blood is diverting away from you muscles to your digestive system to break the fats down
  • Combining protein and carbs after your workout is the ideal way to rebalance your glucose levels and start the repair process. Studies have proven that instead of fuelling on carbs alone, the combination of protein and carbs is just as effective for restoration! 10 - 20g
    protein is DEFINITELY enough
  • HYDRATE! Water. If you are working out OVER 90 minutes or really high intensity, sports drinks are ok (select carefully - these are high in sugar and salt)
  • Hydrate well before you workout because it takes 20 minutes for the water you ingest to be absorbed so that water stop halfway through aerobics? You'll be stretching by the time it hits your system. You will feel thirsty ONLY AFTER you are already dehydrated
  • Roughly 600ml to 1 litre of water in the two hours prior to your workout is recommended
  • Caffeine is a stimulant - an espresso before you start is a great idea. Several afterwards? Not so much!
CHOOSE:

Greek Yoghurt 200 - 250g (preferably not sweetened/flavoured) +
apple/orange/banana

Oatmeal with fresh fruit or handful sultanas

Wholegrain cereal with milk

Wholewheat bread with sliced banana and cinnamon or honey

English muffin with jam or almond butter

Water. Water water water.

Raisin/fruit toast with almond butter or honey

Strawberry, banana smoothie


Alternatives to Soft Drink

Guilty admission - when I was working in a media role a few years ago I had a boss who had her own little refrigerator loaded with Coke Zero. I had to know what the attraction was and ended up drinking 3 600ml bottles daily!
There are a litany of reasons why soft drinks, and diet soft drinks, are toxic. They are full of artificial additives, flavours, concoctions of chemicals and often, high in sodium. They will rot your teeth and here's the thing: they DON'T even satisfy you!
So, this is for me a few years ago and for my personal training client, Miss M, who wants an alternative to Coke.

Juice: go for vegetable-based juices because pure fruit juice is all the natural sugar of fruit without the fibre! A mix of both is great

Smoothies: Even BETTER than juice because you get the fibre too. Again, vegetable based juices are ideal. Throw in some ginger and mint for extra flavour

Iced tea: Licorice root tea is super-sweet and tastes fantastic iced. So does mint tea! There's plenty of flavours to choose from. Add mint, lemon juice or stevia to flavour (my favourite is T2 Tummy Time)

Skim milk: High in protein and calcium - this is satisfying AND nutritious!

Chocolate Balls Sugar Free (Plus...WIN!)

Chocolate lovers, this is for you. I bring you an addictive SUGAR FREE chocolate recipe that makes for a healthy treat for you, a blackmail tool for colleagues and friends, and a have-to-hide-from-the-kids goodie!
The recipe comes from Naturopath Mona Hecke, a Queenslander passionate about fresh, nutritious food. Her fabulous book, The Lunchbox Revolution, is packed with recipes for salads, snacks, dips and pestos and an easy-to-read guide to nutrition, deciphering food labels and catering to food intolerances. You can order your copy here for $10.95 postage included.

Some ingredients easily found at healthfood/organic stores!

Chocolate Balls
250g Medjool Dates (pitted)
2 tablespoons Raw Cacao (choc powder)
1 cup Almond Meal
2 tablespoons Agave Syrup
Schredded Coconut for rolling
Tahini if required

Blend all ingredients together in a food processor until well combined.
Roll into approx 22 heavenly chocolate balls, tossing in coconut or raw cacao before refrigerating


While I must recommend you flex your Moderation Muscle in regards to the chocolate balls, you can go hell-for-chocolate with these cocoa cosmetics. Dark, luscious and gorgeous on all skin tones.
Clarins Lipliner Pencil in 04 Chocolate I want it!
Clarins Gloss Prodige in 01 Chocolate I want it!
Essie Nail Polish in Little Brown Dress I want it!
Rimmel Nail Polish 60 Seconds in At Ease I want it!
Sally Hansen Nail Polish in Bittersweet I want it!

To WIN two Rimmel ScandalEyes ShadowSticks, go to Facebook and SHARE this post with your friends! Winners announced on Facebook.
 

October kicks off like this

Fabulous first of October. I dropped by my parents' place to take Buckley for a morning stroll.
THEN yours truly received a fabulous package in the post! Fashion Addict has ensured I'm spring-ready with a flower-fresh ring, glittery mermaid eye shades and a long-lasting liquid liner pen. Sweat, rain and gale force winds but my cat's eye flicks will stay in place!
I also discovered the best coffee I've had in years at Thomson St Foodstore and Cafe in Fairfield, Melbourne. Plenty of newspapers and little pots of herbs outside - the perfect local hangout.



Spring Fresh! Why Don’t You...




·       Embrace a light, floral scent like Marc Jacobs Honey (E) – smells like fresh mandarin and honeysuckle just bursting with freshness! I also love Dot (F)

·       Wear lavender jelly sandals (A)– be a pastel princess and paint your nails lilac to match with white polka dots (Rimmel Brit Manicure in Porcelain) or even blossom design

·       Ditch the foundation for a skin-nourishing BB cream (Rimmel and Clarins do excellent versions – perfect coverage, breathable and long-lasting!)

·       Embrace a sun-free tan

·       Deck the home and office in fresh flowers (jasmine is delicious)

·       Do a wardrobe cull and find space for new spring-ready gear in shades of green (D) , pink, duck-egg blue (C) and white

·       Embrace light, moisturising lips colours like Clarins Rouge Eclat in Petal Pink and Rimmel Nude Blush

·       Be inspired by the colours of spring and dab a sage green shadow on your eyelids (B)




 

Jojoba Goodies Pack - Travellers and Gym Bunnies Alert!

While we're considering natural beauty products, locally made, I couldn't keep this one to myself. The Jojoba Company has a kit of essentials that are IDEAL for the gym bag. Or, if you rack up those Fly Buy points (ahem, Jacqueline O and Dani S!) then this is the investment in your skin that is also super affordable.

With the gorgeously scented and natural goodness of jojoba oil, pack includes a cleanser, day and night moisturiser, lemon & coconut hand cream and the cult-favourite, Jojoba Oil.

The Jojoba Company Travel Essentials Pack is available from September 2013 for $24.95 (actual value RRP $59.00) at pharmacies and health stores. For more stockists and info, go to http://www.thejojobacompany.com.au

Melbourne Naturopath Jacqueline Evans

Rose and Vanilla bath salts, Camellia and Jojoba Balancing Cream, Chamomile and Walnut Scrub, Rooibos Facial Toner.
Is your mouth watering?
These are the goodies Melbourne naturopath Jacqueline Evans is whipping up and making available in the most gorgeous, chic packaging. Not only will they be indulging your skin and body with all-natural goodness, but they are perfect for displaying on the cabinet. Having said that, you won't want your guests to find them too inviting...
As Jacqueline has stated, and proven through the careful selection of ingredients in her wares, "Remember that the skin is the body’s largest organ, and we should treat it with the same respect we treat our other organs – we carefully consider what we put into our bodies, and so we should carefully consider what we put onto our bodies."

It's hard to pick favourites when everything smells and feels divine, but my aching muscles are loving the Rose & Vanilla Bath Salts and a good scrubbing with the Chamomile & Walnut removes the dirt and the day!

Find out more and go shopping for yourself or for gifts (it IS coming up to that green/red/tinsel time...) at www.jacquelineevans.com.au or phone (03)8060 1652. Find her on Facebook too.

The Perricone Prescription – how you can incorporate it into the everyday

I’ve been reading The Perricone Prescription by Hollywood dermatologist and skin guru, Nicholas Perricone M.D.

While his regime is highly appealing, it is also designed for Hollywood women with unlimited money and a troupe of professionals to handle the food preparation, cooking, supplement purchase and organisation!
What I have done is taken the best advice from the Perricone Prescription and made it doable. Rather than follow a strict 28-Day Program, as Perricone advocates, you can make these part of your week.

What are the reasons behind the following ideas? Ageing is caused by oxidative stress, both internal and external factors. This program limits those stressors and actively fights them from within. It boosts muscle and tissue cell rejuvenation and youthfulness. If you are interested in the science behind Perricone’s “Wrinkle Cure” – his books are widely available and he also has a skincare line available at Mecca Cosmetica (PerriconeMD).
Here goes – you should see a firmer, clearer complexion in 2 weeks following these tips. Love to hear your feedback!

  • No coffee – it raises cortisol production which is stressful to the body and causes inflammation
  • Drink at least 2 cups green tea daily – excellent antioxidant boost
  • Eat Wild Alaskan Salmon – preferably fresh, but canned is fine. The high concentration of
    omega 3 fatty acids promotes healthy skin, brain, muscle function and all-round health!
  • Avocado, tomatoes, capsicums are all rich in antioxidants and skin-loving nutrients
  • Keep to a low GI diet (Glycaemic Index – indicating the level of blood sugar elevation in certain foods)
  • Drink water – a lot!
  • Broccoli,Spinach and Berries are superfoods – indulge like they’re going out of fashion
  • Stop scrubbing, acid-peeling and loofah-rubbing your face – breaking the skin down and sensitising it will only make you look like a British tourist who fell asleep on the beach in Darwin

 
Incorporate the following supplements if your diet is lacking in the RDI (recommended daily intake):
  • B Complex, Multivitamin, C, Zinc, Magnesium, CoEnzyme Q10, L-cartinine, Calcium, Selenium

To buy all of these in tablet form is Hollywood-expensive! I recommend you do your research into the daily RDI and food sources rich in these nutrients and plan your brekkie, lunch and dinner accordingly.
Finally, EXERCISE. It is not only going to keep you fit and flexible, but it will boost your beauty. The important thing to remember is, don’t go for long, marathon runs as your primary exercise. Do RESISTANCE training and incorporate STRETCHING. Tight, knotty and constricted muscles and movement only serve to ruin your posture, dampen your mood, and increase your stress levels.

I recommend including yoga, dance, pilates, tai chi and a tailored resistance-training program that enables you to fit 30 minutes of daily exercise in. Walking is great. Light weights in front of the TV at night if that’s all you can manage is great.
Go forth and rewind the clock my lovelies!