Dance Medicine: Preventing Injury & Strengthening VMO

I saw the physiotherapist yesterday and he was very impressed with the strength I've built in my VMO (Vastus Medialis Oblique), the front thigh muscle that stabilises the knee. So many turn-out, straight leg lifts. It has made my abs burn like crazy to do them properly too. Bonus.
As they say though, the best cure is prevention. I don't want to put my joints at risk when I work in fitness and when I love training, teaching and the independence of free movement.
I also want to always be learning more about the body and how it works - the muscles, the bones, the brain. To that end, I have collected my tools and I want to share them with you.

Stretch and self-massage: So important when preventing an injury or just being able to move more freely, to stretch and also to massage and work into muscles that are feeling really tight. I have very tight glutes and hamstrings - especially after a couple of classes in a row. This can pull on my knee joint and also result in compensation with other muscles so that I'm feeling tense and sore.
While a foam roller is great for the ITB, I prefer a massage ball for glutes, back and feet.
My favourite way to use it is to come into a squat with my back against the wall. I place the bakball towards my mid-back and then I slowly come to standing and squat again, allowing the ball to roll up and down my spine. Eases out all those little niggles between the shoulder blades!
There are videos of how to use the bakballs for particular areas. I also take mine in the car and sit it either under my shoulder blades or into my lower back and press back into it. It presses into sore spots. If Drake or Diplo comes on, I end up doing a bit of a dance in my seat, which results in a mini massage. Recommended! 


Understand the muscles you use: Yesterday I asked my class to be curious about their bodies. I think we ought to be in wonderment every day at what we're capable of and the incredibly engineered machine that our body is! Having been through surgery and illness, I have so much appreciation for how the body wants to heal. It wants to perform. It loves movement. 
On my desk is Liane Simmel's Dance Medicine in Practice: Anatomy, Injury Prevention, Training. This is a guide to self-analysis, basic anatomy and injury prevention techniques. It also provides advice around training, nutrition and technique.
Liane Simmel is a former professional dancer who now runs her own clinic in Germany specialising in osteopathy and sports medicine. She also supervises strength and training programs for dance students and professional dancers. Dance Medicine $52.95 @ Taylor and Francis

I'll be attending to the chapters on hips and knees very closely! I'll also be continuing my VMO strengthening. Now, I have popped this video below to encourage you to work your VMO too. It not only helps with stabilising your knee but it also gives you great muscle definition in the front of the thigh (priorities?!) By the way, this is a very appealing trainer with a cool accent. You're welcome - my pleasure.




Gym Bag Essentials for Summer

Hello Sun - nice to have you back in Melbourne at full freakin' strength.
Time to rejig the skincare, food and drink choices, makeup and gymwear options. Yes, full length tights aren't always suitable for more humid weather. And heavier, warm foods aren't always conducive to a comfortable sleep on humid, hot nights.
So pour yourself a cold brewed coffee (super strong plunger coffee left in the fridge overnight? Ideal morning greeting!) and add these summer staples to your own gym bag. If it makes you feel good about working out and looking after yourself, it's an investment in your wellbeing and maintaining healthy, body happy habits!


Om Shanti Clothing Power Capri in Fractal Spiral Cleft and Yoga Heart Crop Top are ideal summer yoga, pilates, barre, dance and gym fashion. I have tried and tested this brand in hot yoga, outdoor yoga, barre, weights and cardio sessions and also hardcore supermarket workouts (stretch, grab, lift and squat!). Functional AND fashionable.
The Little Alchemist Pineapple & Zeolite Micropolish is cruelty free, natural, certified organic and 100% Australian made. And it smells like a tropical cocktail! You'll be counting down the workout seconds until you can hit the shower and polish up.
The Little Alchemist Cacao & Cardamom Body Serum combines acai and goji berries, wheatgrass, chocolatey cacao and spicy cardamom to nourish your skin with all natural, certified organic ingredients. You'll smell like a fruity dream as you float from the steamy studio to your coffee date.
Medik8 CE Tetra (from Facial Co) is a high quality, concentrated vitamin C serum that will last for ages. You only need to apply a few drops to your face, wait a minute, then apply your skincare and makeup. Vitamin C retexturises and brightens the complexion. It fights acne, blemishes and protects against environmental damage. I apply it ritually morning and night!
Maybelline Fit Me Dewy + Smooth Foundation with SPF 18 sunscreen. Affordable, non comedogenic, hydrates skin and comes in so many tones, you will definitely find a perfect match. I'm 220 Natural Beige. If you're less about a liquid foundation, try...
Maybelline Fit Me Stick Foundation with SPF 15 sunscreen (I'm 130 Buff Beige) which is perfect for spot-prone skin because it's:

  • oil free
  • natural and matte (no shiny face!)
  • easy to keep subtle or build for fuller coverage
W3LL People Bio Brightener is an all natural, cruelty free illuminating stick. The creamy formula is lightweight and easy to apply quickly and effortlessly. You could keep it in your handbag or the glovebox for touch-ups! Try applying it under the outer edge of your eyebrows, on the height of the cheekbones, and a dab on the cupid's bow. The spots where the light naturally hits your skin. I also adore the W3LL People Bio Bronzer. Again, this is a creamy formula that you can draw on (I feel like Tank Girl!) then blend with your fingers, a sponge, or a brush. With extracts of aloe, green tea and chamomile, you're nourishing your skin as well as looking gorgeous. Both available at Beautiful Because (all about natural beauty products).
KMS Tame Frizz De-Frizz Oil is lightweight, non greasy and creates a barrier to prevent humidity attacking your perfect #gymhair #ballet topknot! Use on wet hair OR dry hair. 
VS Sassoon Straight & Curl is cheaper than some of the hair styling tools out there, and having used it for several months now, I would entirely recommend it for straightening AND creating curls. I especially love that you can adjust the heat settings so that if you have thinner strands, you're not blasting them with full bore heat, whereas coarser hair might require a bit more oomph. Plus the same tool gives you dead straight style or gorgeous mermaid waves and curls. BONUS! By buying from the VS Sassoon The Power of Pink collection, you're supporting VS Sassoon in donating to Breast Cancer Network Australia.





Online Yoga Classes - Let's Do It Together

Most of you know I'm currently doing my Yoga Teacher Training. This requires 3 extra classes a week, which doesn't sound like much, but I'm already teaching 10 barre classes a week and it's physically exhausting!
Then there is the financial and logistical issues. As you can imagine, there isn't a yoga class every hour of the day at a convenient location. Most of them are running at the same time as I'm teaching. SO.
I admit online yoga classes do not have the same communal atmosphere of a real yoga class, with the awkward smile you get when you almost trip over someone's mat or the teacher gently adjusting your hip or foot... but:

  • there are a diversity of classes from "Relax" through "Energy & Sweat" options
  • there are  Master Workshops
  • instructors are highly qualified, experienced and come from all over the world
  • if a class doesn't work for you, stop and change without causing any offence!
  • your dogs, cats, rabbits can stay for class
Most of all though, it's super convenient. Do it before work, after work, in the middle of the night or the early hours of morning. There are live classes you can book for as well as pre-recorded classes. 


It's much cheaper than signing up to a studio too. In fact, you could do both in an ideal world. Being able to do your meditation at home, in your own time and space might suit you best. Perhaps you're not much of a team player and you'd prefer to do pilates in your loungeroom. Perhaps you'd just prefer to do it in your loungeroom on Tuesday and go into a busy class on Thursday. That's the beauty of Yoogaia. I have signed up for the length of my teacher training.

I am aiming to go to actual classes the majority of the time, but when I'm struggling to fit it into my schedule alongside recovery time (essential for body and mind!), I will be using my Yoogaia membership to explore meditation, power yoga, core strength, pilates and Yin yoga. In fact, I did my first Yin Yoga class last week! It was difficult, as a restless soul, to hold long poses (4 minutes...of stillness...) but it became easier with every minute and actually, time passed pretty quickly once I got past the first 10 minutes. I did Heidi Poon's class. I'd love you to try some classes and give me your recommendations! I started with the free 7 day trial. Do it! Yoogaia.com

Scholl Be Right!

The issue of hygiene in the gym and studio is confronting when you end up getting a nasty case of athlete's foot. Those shared yoga mats really should be cleaned but I have been to countless gyms and studios where they get stepped and lunged and sweated all over and then thrown in a heap.
However.
So, a little request please. Consider a trek to the supermarket to pick up a Hard Skin Remover, Anti-Perspirant for the feet and...if you need, Anti-Fungal treatment. I can personally recommend Scholl's but if you are going to get a pedicure at a salon, choose a VERY VERY clean and sterile one!

BEFORE Gym Time is Pedicure Time!

Match your Yoga Pants with your Nails

It's as simple as the title suggests. I'm not going to tell you anything hugely deep and insightful. The world is a big, difficult and troubling place. But it's also full of tiny little joys and for me, nail polish and a kickass pair of yoga pants will make me ecstatic.

Find the little joys.

I do feel guilty over waving pom poms around when I find rainbow zebra print leggings (ahem, Dharma Bums!) and polka dot print with ROSES (thanks, Om Shanti!)... but really, if I am able to be so easily thrilled by something SO simple then I know I am blessed to be alive and to be me.

Maybe you find your joy in taking yourself for a coffee and people watching, or reading TV Week, or getting a pedicure, or watching that Disney movie for the 500th time... whatever it is, stop feeling guilty. Life is too short. And if there's haters? Well, haters gonna hate. This is how we roll!
Find your inspiration on Instagram - and then just try getting off it...
Om Shanti Clothing
Onzie
Fifth Element
Dharma Bums
Orly
OPI

10 Minute Booty Barre Workout

I love Tracey Mallett. An ex-dancer who has a whole range of barre DVDs and online training videos, she does fun and TOUGH workouts. You don't need to do an hour - you can feel a burn through the abs and thighs in this 10 minute workout. Maybe you do it once in the morning then again in the evening. Just an idea. Did you do it? Do you love it? Come and tell me on Facebook!

Yoga Wear New Prints Colours Shades & Designs

Two of my fave brands from the US both offer EASY, AFFORDABLE shipping to Australia and internationally, so don't think you can't get these fabulous fit bits on your fit bits.
Both Mika Yoga Wear and Om Shanti Clothing make clothing for yoga girls who are serious about yoga. Their yoga pants are built to move and to last.

They're also made to look amazing, feel amazing and stand out from the humdrum, boring yawn of black and the mega sportsmarket brands everyone else is wearing.

Mika Yoga Wear has just released the awesome Kaya Legging (High Waisted!)  in new prints. Check out their gorgeous campaign shot in the beautiful desert wilderness. I've got the neon green Kaya Legging full length leggings, the Blackberry capris and the beautiful Bluebee Print Ella Top.


Go to www.mikayogawear.com



Om Shanti Clothing is a totally new discovery for me and it is ROCKING MY WORLD! The high cut waist, the amazing fabric, but most of all...the knockout prints. Whether you love florals, animal print, galactic cosmic wonderlands or geometric designs, there is something to suit. I have the Pink Galaxy Aztec Cluster Power Leggings and the Navy Floral Power Pants. They are getting so many compliments! You must discover this brand. Super, super affordable to ship to Australia.
https://www.omshanticlothing.com/


All Black Yoga Wear Edit

You know I freakin' obsess over Onzie! So for my upcoming trip to Barcelona and Paris, I want to look Euro Chic in all black everything. I also want to be ready for yoga and barre at the flip of a Euro coin! I don't want to look like a sweaty mess on the Saint Germain though. Black. Mesh. Print. Dots. This is the All Black Edit.


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    • Black mesh, black magic print and the tri coloured black, silver and futura print leggings are all in my suitcase. I plan on doing yoga, barre and whatever other fun fitness classes Parisian and Spanish girls are loving. That's between trekking the beautiful streets of Saint Germain, Barcelona and stretching my pins while watching the countryside from the train from Barcelona to Paris mid-May. A girl has to invest in her fitness gear. You know it. I've even been super prepared by buying black sneakers to match  my outfit. It was necessary! The second pair? Well, that was just fun. Stay tuned for photos. 



    Fifth Element Yoga Wear - From Melbourne With Love


    My new obsession! Melbourne made, designed for yoga by a yoga lover. Fifth Element is the design brand of the gorgeous Alissa, who has taken the time to answer my questions about her yoga wear and her yoga practice. Get into these leggings - they are amazing. My personal faves? The purple Lalitha full leggings!

    Alissa from Fifth Element
    Why did you name your brand Fifth Element?

    The idea for the name is based around the theory of five elements. It is said that we are an embodiment of 4 major elements of nature - fire, water, air and earth. And we are striving to balance these elements when practicing asanas. The fifth element is known to be space. Which I understand as being everything that we get in contact with physically and/or intangibly. 
    Fifth Element is a collection of items that aims to fill space of a yogi with colour, comfort and harmony! Each item is designed individually and hand-crafted in Melbourne with love and care, and charged with positive energy. 

    What is your favourite yoga style and how long have you been practicing yoga?

    I've been practicing yoga for the last 10 years and started with Ashtanga which taught me a great deal on discipline and helped me to build basis for further exploration. I still do Vinyasa Flows when I feel that I need to build up strength. But I much prefer yoga classes that are not routine-based, but more of a free flow sequences with focus on various types of poses each class. I'm trying different styles of yoga and enjoy learning new things. I mostly practice Hatha & Iyengar on day-to-day basis. But also amongst my favourites are - Anusara, Arial Yoga (yoga in suspended hammocks), Acro Yoga. I'm hoping to soon try the new Ballet Sculpt classes I've heard so much about!!! Excited!

    What makes a pattern or colour a definite must for your collection?

    I've always been fond of colours, textures and patterns. I collect and draw patterns all the time! For this range of Fifth Element leggings I focused on patterns that are complex and encourage observation, and yet flattering to body curves. I've tried to make this collection versatile with some patterns that are more graphic, some more folk, some more delicate, some on classic black background or tonal, some bright and patchy. In other words - there is a legging for any yogi! I've also got a lot of help on choosing patterns and feedback on testing the prototypes from my yogi friends. So it is true to say that Fifth Element leggings is designed, tried and tested by real yogis :)

    How often do you add or vary your range?

    I've only had one range so far, as Fifth Element is literally only 2-month old. I'm going to add new things/garments as I get inspiration. I don't want to tie myself with strict deadlines and range plans, as Fifth Element endeavours to bring joy and positive energy and thus designing has to be approached with creativity and passion.
    At the moment I'm prototyping simple crop tops/bras and tanks to complement leggings and complete outfits. I'm also planning to work on trans-seasonal cover-ups and autumn/winter type of yoga pants. 
    Like us on Facebook to stay in to date with the releases of new products! 

    Where do you do yoga in Melbourne?

    Oh heaps and heaps of great studios Melbourne has to offer! Some of them are - The Yoga Social, Breathe, Bridge Yoga, Yoga Corner, Union Yoga, The Yoga Lab, Body Flow Yoga, Vibes Yoga in Fitzroy - these are just a few of my favourites to mention!

    Favourite post-yoga cafés or juice bars?

    This is a hard question...Frankly, I tend to forget names of the places. The only one that comes to mind is a small Cafe Bambino in Docklands. This is not what you'd call healthy yoga food...but it is run by passionate Italian guy and offers the freshest and tastiest food I've even tried! Not to mention plenty of Italian speech on the background to make you feel like you are magically transferred to sunny coasts of Italy! 

    Where is Fifth Element available?

    Fifth Element leggings are sold at The Yoga Social studio on King street. And the full range (which also include canvas totes and meditation pillows) can be viewed and purchased from www.fifth-element.com.au 

    Bear in mind that we can also create custom-made leggings to suit your body perfectly - special size, body length, curve, crotch-rise, or any other speciality - enquire via Facebook or alissa@fifth-element.com.au 


    Best Ballet Sculpt Moves For Thighs and Bum

    Not just to gain that sculpted muscle that looks fab, but to ensure you are strong from every angle and really challenging the biggest muscles in your body to be fired up, able to endure and support great alignment, posture and balance.


    Thigh Stretch: Kneeling with knees directly under your hips. Shoulders back and chest open. Without tilting your hips, maintain a straight line from top of the head to the knees as you lean back to 45 degrees. Keep your chin parallel to the floor and eyes ahead! Hold 2 seconds. Repeat 10 times.

    Plie in 2nd: Whether you use a barre, or a chair, or a desk for support, make sure you are only holding lightly. You want your body to do all the work! Bend at the knees and make sure your knees are in line with your middle toes. At the lowest point, your hips are in line with your knees and your knees are directly above your ankles (don't stand too narrow!). Avoid hunching forward. Raise and lower in a straight line for 20, holding at the bottom for 2 seconds. Extra challenge? Raise your heels the whole set.

    Frog Press: Lying on the mat, bend your knees and take them wide. Keep your heels locked together and toes pointing outwards. Press your legs out straight at 45 degrees then return. Make sure your lower back doesn't raise off the mat! Repeat for 10, rest for 30 seconds and do another 10!

    Frog Press Reverse: Lying on your tummy, take your legs out wide and bend your knees. Keeping your knees wide, lock your heels together and flex your feet. Without raising your head, squeeze your bum to lift your thighs off the mat and hold for 2 seconds before returning. Repeat 10 times, rest for 30 seconds and repeat again.

    Warrior 3 or Arabesque: Pushing into every edge of the foot, make sure you are standing firmly then reach forward with the arms as you raise one leg to hip height behind you. Hold for 10 seconds then return. Swap sides. Repeat on each leg 3 times.

    BODY BEAUTY TIP! Bare your legs and arms with pride. After a shower, generously spray Vaseline Intensive Care Spray (Fragrance Free) all over. No dry elbows and heels happening here! Buy it at Priceline.

    Fashionably Fit on a Super Budget @ MRP

    I discovered MRP through Instagram and I am addicted now. It has a great activewear range and it is AMAZINGLY budget friendly. Ain't no $99 yoga pants here.

    I've got racerback tanks, capris, leggings (gold pineapple print, anyone?) and socks/undies for the price of a couple of coffees. You must check this out if you're into your workoutwear but you don't want to mortgage the house to keep your wardrobe full!

    The Drop It Like A Squat tank and similar singlets are $9.60, capri pants $12.40, print leggings $17.80 and cheeky shorts either $5.60 or $6.80.

    I've done two orders now and both have arrived fast and fuss free - wrapped up and in perfect condition! Totally recommend you get shopping. You can see me rocking my MRP gear on my Instagram @cat13gram and follow MRP on Instagram, Facebook, Twitter and Pinterest