Glad to Be Back From Phuket

I'm back! Or, as the pilot said on landing... "G'day".

I have had the wonderful opportunity to teach barre and flow yoga and also to do some personal training with men and women of all nationalities, ages and abilities.
While I admit, Phuket is not for me as a non-drinker with no interest in seeking massages, beer, manicures and $1 thongs and singlets daily, ever day. If this is your deal on holidays, you will love it. Beer, pedicures, massages until you collapse...perhaps from the heat, perhaps from the drinking.
Anyway, I digress.

Teaching yoga and barre to men who have never done it before and speak only French or Korean is not a piece of cake, but it was a fabulous challenge and one I really rose to. I had my class in perfect wide plies, pilates single leg extensions and Warrior 2 positions daily and it was incredibly satisfying! I was also able to schedule some one-to-one sessions and work on more difficult poses, or even perfecting squat and lunge technique.

I would recommend the opportunity to teach overseas - to challenge your cueing and sequencing, adaptability and demonstration skills - to any and all fitness instructors. It is a deep joy to discover that yoga, dance, barre, pilates and training in general are universal to a degree. Find the right WAY to show and explain - using hands-on and demonstration - and you'll discover new ways to teach and a new appreciation for the body and spirit.

In future, I would do more consideration of WHERE I was teaching and the rules, regulations and approach to classes and teachers. While I appreciated the great respect shown for my style and ability as a teacher, the approach to fitness was "whoever shows up, whatever they're wearing, they're paying guests so they can do the class".
While I was very fortunate to have committed and enthusiastic class members, I also had people wandering in with 4 toddlers "just wanting to watch" or dressed in jean shorts and filling in time before the bar opened.

I would also opt for somewhere I really wanted to explore and feel part of during my stay. I felt in my natural environs when travelling in Ubud and Barcelona recently and I would easily and enthusiastically teach in both cities again. The mix of architecture, artistic and expressive individuals, great food, coffee and vintage clothing and music boutiques, outdoor fresh fruit, veggies and seafood markets and sacred sites all in one big mix was so appealing.

Having said all that, again, the opportunity to teach to international participants and to make use of some very basic French and German (thankyou high school!) skills was fabulous. I also completely ignored my stern note to self: No More Ink. If you're in Phuket, I highly recommend Hanuman Tattoo Studio.

Fab Abs

I'm not going to spruik you bikini bodies or any of that crapola. The truth is, you need strong abs for life. They are essential in good posture, in maintaining your spine and hips and body in safe and optimum alignment for all activities (and at rest!).
The idea of "flat abs" is brilliant marketing, because it's not realistic for most people. That said, if you have a disproportionate amount of fat around the waistline, this can be a risk factor for diabetes, metabolic syndrome, PCOS and more.
No amount of planks or pilates will compensate if you are not eating well - that doesn't mean restriction and dieting (nasty cycle that will only make you feel awful!) but that you are aware of eating a decent serve of veggies (especially green), fruit (so many choices!), legumes, wholegrain carbs (love rye bread or wholegrain pasta) and lean protein (fish, skinless chicken, prawns, tofu).
This time of year it's tempting to overdo everything but try to keep your workout routine. Not just for the sake of your abs, but your sanity.
10 To 2
Lie on your back, pressing your whole spine into it. 
Slightly tuck the chin down to lengthen the neck and press the shoulders to the mat.
Raise both legs, pointing toes with a slight turn-out (like a mini plie) to the roof
Keeping legs pressed together, take them to the 10 o'clock position.
Centre, then direct legs to the 2 o'clock position.
Repeat x 10 each direction

Double Leg Extension
Again, press spine into the mat firmly.
Curl the shoulders up away from the mat and lift the knees over the hips.
Inhale to extend the arms and legs as straight as you can.
Exhale to return knees over hips and arms reaching for toes.
Repeat x 10 - 15
Single Leg Teaser
Lie on your back, knees bent with heels aligned with hips. Raise one leg with thighs parallel.
Inhale to prepare and reach the arms up.
Exhale to curl the shoulders up away from the mat and reach for the toes of the raised leg.
Inhale to curl back down (don't drop!)
Repeat 8 on each side

Plie with Elbow to Knee
Get into a wide plie position, making sure your knees are tracking toward your 2nd toe.
Knees aligned over the ankles.
Maintaining your lower body in perfect stillness, take fingertips to ears. 
Lower the elbow towards the knee then return to centre before reaching to other side.
Repeat 10 on each side

Single Leg Extension
Stand with feet hip distance apart.
Draw the belly button towards the spine and contract the shoulders to open the chest.
Maintaining the hips at the same level (don't hitch up on one side!), extend one leg back as you reach forward.
Hold for a count of 3.
Return to standing on one leg. 
Repeat 10 times each side
Beware: Don't twist at the hips! Think about maintaining the hip bones in the same direction at all times

Tabletop Elbow To Knee
On your hands and knees, with wrists directly under shoulders and knees under hips.
Draw belly button to spine and avoid arching the back or rounding up.
Lengthen the back of the neck and direct the crown of the head forward.
Extend alternate arm and leg to make a long straight line.
Hold for 2 seconds then bring elbow to knee in the centre.
Repeat 10 times each side


How to Cope With Injury and Illness When Fitness And Dance Are Your Life

Alongside death, moving house, losing a job and divorce, dealing with physical injury is considered one of the major threats to mental health.
Many, many years ago at the height of my manic hours of running, I would force myself to work through injuries to the point of being incapable of walking from my car to the kerb. I have come to a genuine appreciation of my body and what it can do now and forcing my body into a regime it can't cope with is a foreign idea to me, thank god.

For many who have a daily routine, who work in fitness or play a sport, injury can be isolating. Especially if you can't make the classes where you normally see the same people and it's a social communion that lifts your spirits.


Having strained both knees at the moment, I'm struggling with the mental and physical
consequences. I can't do my usual training routine and I've had to reduce my classes to enable recovery and healing time. Here are my coping strategies and whatever your injury, whatever impact it has on your professional or personal life, I hope these ideas help you.

1. Be sad! Don't feel like you have to puff your chest out, smile and shrug it off. You're not overreacting. This is your body and when it isn't performing as you want it to and it's even causing you pain, that IS sad. This is part of healing.

2. Get the information you need from a professional. Don't self-diagnose (oh, it's probably a twisted ankle, I think I fractured my... etc). See a physiotherapist, a doctor, a sport physiologist and diagnose exactly what the issue is. Then you can determine the best way to rehabilitate.

3. Plan your rehabilitation. Don't set exact timelines. You won't know for sure that your body will follow a set plan. But work out what you can do and what will still make you strong, flexible and able to spend time with others while not compromising your health and fitness.

3. Use the skills you have gained as an athlete, yogi, weightlifting pro in every other aspect of your life. Be strong, be determined, be committed.

4. Don't isolate yourself. Attend classes that you can participate in - even if you need to modify moves and even skip parts of.

5. See a counselor, psychologist, compassionate GP. Being able to talk about your fears, your struggles and your plans with someone who is trained to listen and support is so valuable.

As a barre instructor, I found this site fascinating. Common Dance Injuries by body area. As a hyper-extender (where I lock my knees back), I need to think about keeping flexion or a slight bend in the knees. Trying.
The following info comes from Harkness Centre for Dance Injuries.

Genu Recurvatum (Hyperextension)

" My knees extend way back, and now they’re painful."

Knee Injury Prevention Tip for Dancers

  • Strengthening the knee and hip muscles are critical to preventing overuse injuries. Strong, balanced muscles will help take strain away from the knee.
  • Stretching the knee and hip muscles are equally important in preventing overuse injuries. Stretching the quadriceps, hamstring, and hip muscles will help to make your muscles long and lean, and will reduce pull on the different knee structures.
  • Give your body time to rest and heal itself, otherwise damage can build up and cause chronic pain conditions.
  • Listen to your body! If it hurts after class, rehearsal or performance, the chances are you’ve irritated something by over-use. Ease off it, and give it time to heal, otherwise you may end up with an ‘–itis’ type overuse injury.
  • Fatigue sets in at the end of a long day of class and rehearsal. Continued strengthening of the knee and hip muscles is of the utmost importance to prevent injury when the body gets tired.
  • Use proper technique. Alignment in a plié should always be maintained such that the knee goes directly over the second toe. When the knee falls inside the second toe, it can put increased stress on structures in the ankle, knee, and hip.

Lean Green Superfood: Matcha for Weight Loss

As a green tea lover of many years, I know of the reported benefits: high in antioxidants, energy boosting, appetite stabilising (no riding the serious ups and downs of coffee!), but matcha green tea is a new beast. Entirely more intense than your standard green tea.
Matcha is touted as being the anti ageing ingredient the Japanese have been indulging in for centuries. American, UK and Australian holistic health practitioners are raving about its benefits and while it isn't going to cure cancer or immediately see you drop 2 dress sizes, it DOES have research to back up some serious health and fitness benefits.

  • Rich in trace minerals and vitamins, matcha is consumed by adding hot water (NOT boiling!) to powder and drinking the entire concoction, ground leaves and all
  • The vital ingredient in matcha is a substance called EGCC (epigallo-catechin gallate), which has shown weight loss benefits in numerous studies.
  • Levels of EGCC are 137 times stronger in matcha than green tea
  • Like all green superfoods, matcha contains chlorophyll, minerals and vitamins that support the immune system and deliver powerful antioxidants
  • L-Theanine levels in matcha green tea can have a calming effect within 30 - 60 mins of consuming the tea
The greener the powder, the higher the quality of the tea. While EGCC has been shown to prevent the growth of new fat cells and to aid in weight loss, this is only of benefit as part of a healthy regime of eating and exercise overall. You can't drink matcha while you're gobbling KFC and expect miracles. Try replacing your second coffee, or your afternoon Diet Coke with matcha to avoid the jittery caffeine effect. A great post-workout beverage as well - stabilising your energy and appetite before your next meal.
Matcha Maiden Matcha Green Tea Powder from Nourished Life
Izu Japanese Matcha Green Tea from Tealyra

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

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!

5 Best Self Tan Must Haves for Golden Skin Status

Remember the Oompa Loompas in Charlie and the Chocolate Factory? Remember Twisties? You don't want to look like you just rolled around in their chemical cheesy powder.

You want to look bronzed, beach ready, naturally like you've stepped off the sand in Ibiza. There's so many products out there. Here's my tried, tested and best.

Fake Bake Flawless: I was first introduced to this by a friend from the UK who said she would never trust ANYTHING else! She was right. The professional-level mitt included in the kit is fantastic. Applies evenly and you can see the colour it will be straight away.

St Tropez Dark Spray/Mousse: streak free. No nasty chemical smell. Works overnight. Kate Moss fronts the campaign. This is a long time fashion editor favourite. Totally reliable.

J Bronze Medium Tanning Mousse: Jennifer Hawkins knows her stilettos. She also knows her self tanning products, fortunately! She does a killer range of gold-packaged self tanning cream, mousse and specific face formula. Totally dependable for next morning bronzed body.

PureTan Spray/Mousse: Need to be bronzed NOW? PureTAN is the salon-level range that is all the rage for gym bunnies. If you are new to self tan, try the Gradual Tanning lotion with SPF to build up over a few days with daily application.

Mecca Cosmetica Sunless Goddess Tanning Lotion: If you haven't used self tan before and you want a really natural, long lasting glow, this is it. So easy to apply and so natural looking. If you're a bronzed goddess of many years, this is also a great top up that is nourishing and gentle on skin.

All Australian Activewear Shop Online

 
As we all know by now, I am obsessed with all things activewear. I could talk yoga leggings for hours. Don't get me started! I like a great fit, strategic pockets, fantastic colours and prints, and long lasting fabric and colour.
No oodles of zips or bizarre lace inserts, major brand logos plastered all over my clothing, and no need to mortgage the house to afford an outfit.

The wonderful and very savvy Julie from Be Activewear started her online store to "create a place where women could come to one place and find affordable, fashionable activewear and compression clothing," she says. "This would allow them to not only feel great working out, but to spend the rest of the day in their outfit without spending a fortune on it!"

Be Activewear offers a library of exercises as well as articles on healthy eating and maintaining a fit lifestyle for women. Proudly Australian owned, stocking Australian brands.

My recent additions to the activewear wardrobe include Ellebie Coral Jacket, Purple Full Length Leggings and Navy Frill Tights. I've also nabbed a Mandy BR Neon Orange XLong Tank!

EXCLUSIVE OFFER FOR CORE INTEGRITY WITH CAT READERS


Yoga, Blood Oranges and Fuschia Pink Lipstick in Barcelona

Yoga isn't yoga for Barcelona natives. It's "Joe - Ga" so if you get confused looks when enquiring about a studio...that little difference makes everything clearer!
I was literally walking, mapless, through the alleys of Barcelona when I saw a curly-haired, tanned, super stylish hipster Spanish girl about to enter her (enviably city central) apartment and I tapped her tattooed shoulder and asked if she knew of a nearby yoga studio. She was hugely generous in recommending Yoga Studio and going through directions 3 times for me. Located through a hidden side door inside a children's shoe store, I would never have found it without her help!
The classes were extraordinarily cheap, especially for Europe! Just 12 Euros for 3 classes a week. Perfect for the short term traveller. The classes are entirely in Spanish, but I kept up in the three 1.5 hour classes I did without an iota of  Spanish literacy. I loved it. We started each class with the Om, then a rejuvenating vinyasa flow and strength moves, followed by meditation. I met some wonderful women and I hope to remain in touch with all of them. I highly recommend doing yoga there and if you can, attending Maria, Beatriz and Reitxu's classes. They are incredible instructors who provide excellent instruction and assistance with alignment and technique. They're also beautiful people with a quick laugh and generous spirit.
Yoga Studio
Pza. Universitat, 4 - 1º - 2ª
T. 934512928
Website: http://www.yogastudio.es/
Facebook: https://www.facebook.com/pages/Yoga-Studio-Barcelona/

Bonus! If you love raw food or you have a curiosity for it, Reitxu has a mouth-watering blog at http://rawtxukitchen.com/

 Also, before the LONG LONG flight, I shopped Kiehl's at Mecca Maxima for the skin perfecting toners and super hydrating serum. Don't skimp on quality skin products when you're spending 20 hours in a tiny, compressed air space. My pick? Cucumber Herbal Alcohol-Free Toner and Hydro-Plumping Re-Texturizing Serum Concentrate

Get the Barcelona Look

Lipstick: Flat Out Fabulous by MAC
Skin: St Tropez Self Tan Dark Mousse and MAC Strobe Cream for highlighting brow, cheekbones and cupid's bow (instant GLOW!)
Fragrance: Orange & Bergamot Aroma Reed Diffuser by Molton Brown and the enormously tropical and summery Frangipani by Demeter (available at MU in Australia)
Drink: Organic Birch Juice (it's the new coconut water!) by Weleda
Eat: From the fresh food market! Fruit salad with tiny plastic fork will make you right at home.

Yoga pants: Ellebie purple tights (available at Be Activewear)
Yoga top: Mandy neon orange tank (available at Be Activewear)

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/


Protein for Body, Mind and Muscle

Protein is essential for building, maintaining and restoring your muscle, especially if you're active.
There's a lot out there about what types, how much and the timing around it. So I'm going to make it simple and you can take it or leave it, but do read it.

Eat protein in the morning to recharge with nutrients. Protein also satiates the appetite so you are less likely to find yourself craving jelly beans at 10am. This can be as simple as milk (protein fortified is good), a handful of nuts, miso soup or soy-based cereal. Rolled oats (WHOLEGRAIN) or eggs (boiled or poached!) are also a fabulous source of protein.

Consuming protein before a work out kickstarts muscle synthesis (repairing and building muscle) throughout and even after hitting the weights.

Drink chocolate milk after a workout. Eat within half an hour of your workout. A milk-based smoothie is an excellent choice. Throw in some berries and you've got an antioxidant fix too!

Eat a fish, lean meat, soya/tofu based lunch. Go heavy on the protein in the middle of the day to ensure you have the energy to restore from your morning and have ongoing energy through the afternoon until evening. Don't ruin your meal by choosing high-fat, overly processed foods and please don't think a protein bar is a healthy choice. Yuck. Choose lean meat with a high protein content, like chicken, beef, lamb or kangaroo. Trimmed of fat, these are power foods.
Combined with fresh vegetables and a healthy choice of fat, you have a well-rounded and nutrient rich fuel for living. Healthy fats might include avocado, walnuts, coconut oil or inherently omega-3 rich foods like salmon and trout.

Snack on protein before dinner. A 250g tub of yoghurt, a smoothie, a handful of walnuts... your body will use the protein to repair and rebuild overnight.

Eat a protein-rich dinner. All the lunchtime protein options are great. You might also include a chickpea or kidney bean salad, quinoia or boiled egg.

Great picks: Salmon, Skinless Chicken Thigh, Wholegrain Rolled Oats, Kangaroo fillet, Quinoa, Eggs, Steak, Chickpeas, Homemade Protein Balls or slices.

Try this recipe from The Naked Kitchen: Chocolate Almond Protein Bars


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

    Fighting the "Hip Drop"

    Know what is driving me up the wall? I really like walking mindfully - thinking about just "heel, ball, toe..." and thinking about engaging pelvic floor, standing tall...it calms me. It helps me focus.
    At the moment, I'm walking with a pronounced limp and while I know it's noticeable (thankyou for pointing it out people - yes, I have a LIMP...mind your own business!) that doesn't bother me as much as the idea that I'm teaching my body to continue it.

    I also think I need to be a little gentler on myself. However. I have found an exercise to improve my hip and pelvic strength. I intend to try it today - not too many, just to see how it feels. I will also be calling the physio centre at the rehabilitation hospital I attended to ask their feedback on what I should be expecting at this point and whether this is a safe move for me. So, while I'll be trying this, I DO suggest you talk to your physio and check this is safe for you if you have any sort of hip complaint.
    Pelvic Drop Exercise
    From Physiotherapy site