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.

Time For Tea - Higher Living Giveaway

One of the highlights of doing my Yoga Teacher Training is the abundance of tea. I go a full day without a drop of coffee. Ok, that's a lie. I drink it in the morning but then the REST of the day, tea tea tea tea tea.
Tea.
I have a thing for licorice - it's super sweet and despite not having a sweet tooth, it's my favourite. That being said, I am also a sucker for ginger and green tea. Not together! I tried hibiscus yesterday and let me just say...No. Don't.


There's an abundance of tea out there but go with Higher Living if you want reliable taste, and the packaging is gorgeous too. From the graphics to the typography to the handy boxes, everything about their tea is spot on.
Because I love their tea, and I love my readers, I'm doing a giveaway. You'll be sent the Chocolate Rooibos and Green Tea & Coconut loose leaf Higher Living teas if you win. It's super simple.
Share this post on Facebook and Like Higher Living and Core Integrity With Cat.
Winners chosen at random and notified via Facebook or email. If you win, I'll notify you and get your address for posting your prize.
www.higherlivingherbs.com



Dear Santa... Top Picks for Fit Fashion & Beauty Lovers

I know there's endless lists of what you need this Christmas, but there's some absolute gold dust sparkled, she'll-love-you-forever, purse bursting goodies worth featuring so here goes. Dear Santa, I've been very good (ok, ok...QUITE good...) and I would like...

philosophy candy cane shampoo, shower gel & bubble bath
Every year we eagerly await the Christmas scented range from philosophy. Don't we all? From gingerbread to snow angels and cranberry, they tick all the boxes on yummy scent, pretty packaging and cute messaging. As the bottle suggests, "we all could use some peppermint cheer this time of year" so if you're done chewing candy canes, your hair and body can smell like one instead. Available at David Jones ($30)

Where's Karl? The Book
Remember Where's Wally? This is the fashionista version with Karl & Choupette located within various fashion cities (Milan, Paris, Dubai...). Behind Kanye and Kim, Anna Wintour, Grace Coddington, Andre Leon Talley and Tom Ford, he will be lurking for you to find. Too much fun! Available at Pan Macmillan Australia ($19.99)

Active Creatures Glamour Puss Shorts
Sure, these are ideal for your pole dancer friend, but they're also ideal for hot yoga. You do not want any unnecessary layers in there, trust me. There's a new range out this week (set your alarm for early Wednesday morning) but I've got these in pink and I adore them. Available at Active Creatures (free shipping, $54)

Pacifica Nail Polish
You've read about 5-free nail polish without the nasty chemicals found in your chemist's $2 bargain bin, right? Well, Pacifica will outdo that! They are vegan, cruelty free and 7-free. No parabens, no formaldehyde. I love Crystal Orchid for a pretty pink, but there's every shade from grey to sunshine yellow. Available at Nourished Life ($18.95)

Bitchin Skin Matcha Green Tea Body Scrub
I think the label pretty much sums this up. Get Bitchin Skin with... bitchinskin. My personal pick is the coconut + peppermint mix. YUM. You will not want the shower to end. It's the ideal prezzie for your Doesn't She Already Have Everything? friend. She doesn't have this. Australian made. Available at BitchinSkin ($14.95)
A Bit Hippy Ho Ho Hamper
What to get the vegan crossfit hippy in your life? I know, real problem. Thank goodness for A Bit Hippy and their hamper. A range of their gorgeous, cruelty free and fab skincare and haircare in a cute box. What's not to love? Contains 
Rice & Fresh Face and Body Wash
Soothing & Improving Moisturiser
Nothing To Smell Here Deodorant
Ditchin' The Itchin' Shampoo
Say No To Silicone Conditioner
Lipbalm
Available at A Bit Hippy ($50)

Dancer Had Double Hip Surgery at 24


Most of you know I had a mini hip replacement last year. Since then, I have met quite a few women - of all ages - who do my barre class with a hip replacement or post-hip surgery of some nature.

I have been very fortunate to teach Kathryn's mum weekly and when Kathryn came to my class, my first observance was that she obviously had dance training. She is super flexible, elegant and disciplined in her moves. Her alignment and technique are so impressive! Kathryn has had a double hip surgery and she's still in her mid-20s.

The beauty of modern hip replacements is that they are for life. No need to go back for "servicing"! And you can still move like a dream. I hope you find Kathryn's story inspiring and if nothing else, that you consider your hips today and thank them for all the things you can do because they work.


Cat: Can you explain what procedures you've had done on your hips?


Kathryn: I started with a physio at a pilates studio to help strengthen my muscles.
One doctor told me I just needed strength training, another sports doctor told me I would need bolts in my hips and put me on the highest dose of Voltaren for a few weeks. 
image from balletballetballet.tumblr.com
Mum wasn't happy with this, thank god, and found my current physio Amir. He suggested to get key hole surgery to tighten the damaged ligaments. My right hip was done first, and I also had to have a bit of bone shaved because it was protruding into my ligaments. And on my left, just had the tightening. 
After both surgeries, I went through 'rehab' strengthening the muscles in my bum which were extremely weak.


When did you first notice a problem and what was the process of diagnosis?


I used to dance but I stopped during year 12 (2009). I decided to take it up again the next year (2010). I initially thought the pain was just because I hadn't danced in a while but then it got to the point where I couldn't do anything without feeling pain. 


What was your fitness and activity routine like prior to surgery?


I used to dance regularly, and go to the gym on weekends. Not being able to do this was very hard. And being told by earlier doctors and physios that I would never be able to move properly again was horrible.
However when I met my surgeon, he reassured me I would get back to full function and I did :) (minus dancing)


I felt I gained a much greater appreciation for my body and my awareness of muscles and movement. Did you experience this, or were you already very aware?


I have so much more awareness of my body and what it can and can't take. Because I have shallow hip sockets which caused they think caused the damaged, I had a great deal of flexibility which I initially thought was normal. However after surgery, after them tightening my hips, it took me a while to get used to it and realise that it was more normal than what I felt before. 


Are there activities you avoid now as a result of surgery?

I avoid running (although this was part of my recovery), only because I don't like it. However the impact on concrete does effect me eventually.
I don't avoid anything I just may not go 'flat out' or to the full extent. For example, in standing lunges, that really deep bend in my hip as well as having to hold my body weight eventually impacts my hip. 
I still have to be careful and conscious of the muscles I use, because I know I still have a tendency to clench the front of my hip rather than activating my bum muscles.


Favourite places and teachers for yoga and pilates?

I go to One Hot Yoga for hot yoga, reformer pilates, and recently started hot mat pilates. All teachers there are great! 


(Cat's note: Check out One Hot Yoga!)

Favourite 3 yoga poses?

I don't do yoga as much as I used to because I'm loving reformer pilates. In pilates I love all the leg and ab stuff. 
In yoga, I like warrior 2, side plank, and pigeon pose


What would you tell anyone with a very active lifestyle (like us!) who may require this operation and feels fearful or confused about it?
It's such a scary thing to confront, especially being young. But I would recommend it to everyone, but also finding a physio and surgeon that will do what is best for you. I still have some pain sometimes, but no where near what I experienced before surgery. It's worth the few months of surgery then recovery for a future that doesn't involve a hip replacement!!

November Reads

I know it's low-tech, old school to still love reading things that don't require an "On" button. I think it's entirely healthy and necessary to get your eyeballs off a screen and embrace the tactile nature of books. Especially when they are as weighty and beautiful as Dr Lisa Cooper's ode to her floral business and lifestyle, The Flowers. I am also inspired and motivated by 2,100 Asanas. What would Mr Iyengar say? I imagine he'd do them all with joy and energy, ultimately.
Thrown into the mix is some fiction. Time spent in another parallel universe is excellent for the mind and spirit. Even if it is a brain-twisting, dark mystery. Here's my November picks (and they also make great Christmas presents. Bonus.)
Sydney florist Dr Lisa Cooper has compiled a beautiful collection of photos and stories from the farms where she sources her flowers through to her unique bouquets. We see the studio, the shop, the growers. Love the stories of the family, friends, artists and florists who have inspired her. The Flowers by Dr Lisa Cooper (Murdoch Books)
Daniel Lacerda (Mr. Yoga) has compiled the complete 2,100 Asanas in this fabulous tome. Each pose is performed in photographs with instruction, the English and Sanskrit names and a guide to modifications. Especially inspiring is the inclusion of the recommended Drishti (focus in the pose) and the chakras affected. The book breaks the poses into 8 categories: standing, seated, core, quadruped, backbends, inversions, prone, and supine, then from the basic to the challenging. 2,100 Asanas The Complete Yoga Poses by Daniel Lacerda (Murdoch Books)
An account of the introduction of Buddhist Art across Asia, especially in India. Author, Dr A. S. Bhalla delves into the architecture and meaning behind monasteries, statues, design features that reflect the spirituality and faith of Buddhist artists and monks as their work appears in different forms of Buddhist art (architecture, sculpture and painting) from Afghanistan, India, Nepal and Sri Lanka in South Asia to Cambodia, Indonesia and Thailand in Southeast Asia, and China, Japan and South Korea in East Asia. Beautiful illustrations of temples, paintings and sculptures. If you have any interest in the Asian landscape, Buddhism or architecture, do this. Buddhist Art in Asia by A.S Bhalla (Austin Macauley Publishing)
Carrie Brownstein, guitarist of punk-indie trio Sleater-Kinney, is a natural writer and author. I suspected as much, being a fan of Portlandia, which she co-writes with the equally hilarious Fred Armisen. I have been guilty of lumping Sleater-Kinney with the riot grrrl movement of the 90s, but in fact this label rubs Brownstein the wrong way and years upon years of journalists referring to the "all girl" band or asking what it's like to have no men in the band has made her quite prickly about that definition. Fair enough. Sleater-Kinney were a great band - whatever the gender! This is a sometimes uncomfortable delve into family, the sacrifices made for creative endeavours and the reality of life on the road. And seriously, I thought my family were weird, but I'm outrivalled here. Between her runaway anorexic mum and her gay dad, Brownstein makes a case that if you're a born creative and you run on passion, intensity and a bit of crazy, there's a tribe of people out there for you. Hunger Makes Me a Modern Girl by Carrie Brownstein (Hachette Publishing)


Sowing The Seeds and Making Your Intention Come To Life

Have you had times in your life where you've deeply mourned the end of something or come to the end of a relationship and thought, THAT was a big chunk of my life wasted!?
I have. But I've also discovered that while not everything has an obvious purpose or meaning, quite often things that I've struggled with at the time have been entry points to opportunities - whether it's jobs or meeting new people or going to new places - that I wouldn't otherwise have known.

I am facing the end of a class that I have adored taking for over four years now and while it makes me very sad to think of it ending, I also remind myself that I've loved it for four years. My teaching style has evolved and I've watched my regular participants get stronger, more flexible, walk taller. I have gone into every class wanting to be there and delivering. I have sown the seeds to be able to move into something else and know that the experience I've had has prepared me for what's next.

I've been excited about the prospect of what else I could do. I'm curious and passionate about so many things. I will always teach - in some way, in some place - but I also want to write, to design, to collaborate creatively and to share my excitement for colour, texture and the incredible universe of beauty and fashion. I've also always been a media junkie. I could edit and write about music, beauty, fashion and design 24 hours, 7 days a week.
These are all things I'm exploring.
I digress though. I wanted to introduce you to a concept in yoga called Sankalpa. In the same few days, I was listening to two podcasts discussing this and both were very different. One was a Hindu yoga practitioner and the other was Jillian Michaels. Essentially, both had the same message though. The actions we take, with the intentions we have, are much more valuable and important than the outcome of whatever those actions are. If you put all your energy and your passion and your focus into your yoga class today - does it matter that you get to the end and you can't get your leg over your shoulder and do a perfect peak pose? For every minute, you felt fully present and every muscle and every thought and breath mattered to you. That has to be enough. Then, because you have applied yourself so intensely and devotedly this time, maybe next class or the class in two weeks' time, you will find yourself in a pose you hadn't even imagined your body would manage. 
Sankalpa translated means resolution, or resolve. It is setting an intention to give your mind a clear direction and focus. It is less about the actual result, than the intention behind it. 

Swami Satyananda, in his book Yoga Nidra, says 'The resolve you make at the beginning of the practice is like sowing a seed, and the resolve at the end is like irrigating it’.

I have gone into every one of my classes with the full intention of informing on safe and effective methods of being stronger and more flexible. With the full intention of inspiring greater body awareness and appreciation for muscles and movement. I have had the full intention of making the environment one of inclusion, and a joyful and challenging space. 
I don't regret that for a moment and I believe that I have sown the seeds in every minute and every hour of teaching that particular class time that have made whatever comes next possible.

Bahia Yoga gives a nice, easy guide to 5 Tips On Choosing A Sankalpa.

If you're up for a bit of homework, have a think right now about a time when you challenge yourself - whether it's personal or professional - and set an intention that you can return to.
Maybe it is to attempt a pose or a technique that you have been afraid of. Maybe it is to be kinder and more patient. Maybe it is to reject the voice that says you aren't good enough or accomplished enough. Maybe it's to sit with uncertainty about your future and your life and to see that as fascinating and a world of opportunity rather than something to be feared. Maybe it is to face something more confronting and scary like an addiction or a habit that you are struggling with and to stop. Keep coming back to your intention until it comes to fruition. Then make another.

Black Yo)))ga Asanas Ritual

A couple of weeks ago, an article in Body + Soul introduced me to a range of new yoga styles. This included aerial and horseback yoga. The most interesting and appealing, though, was Black Yoga. What began as vinyasa yoga set to drone, noise, stoner metal, ambient, industrial and "space doom" meditation music in 2012 has made its way out of Pittsburgh and into the international sphere via the first Black Yoga DVD, Asanas Ritual: Volume 1.
This, as Black Yoga would say, is some #zenshit. I have listened to the soundtrack several times now and practiced to it while awaiting my DVD to arrive. It is ideal music to contemplate life, yoga and the universe to - there's no screaming, no thrashing, nothing Rammstein about this. It's the surprisingly peaceful creation of metallic hippies and doomlords.
It may, initially, seem like a juxtaposition. The ferocity of metal and doom combined with the all-embracing, loving nature of yoga?
In fact, yoga is more complex than that. It asks us to be fully present, right now. Black Yoga does that. It asks us to bring passion, curiosity and intensity to our bodies, minds and practice. Black Yoga does that. It asks us to meditate and to follow some universal truths and values for our own benefit and that of others, and to detach from the actual results of doing so.

So I'd ask you to shrug off those sceptical thoughts, question your preconceived ideas and expectations about yoga and about Black Yoga, and start with the soundtrack. If you dig it, like I do, then venture forth and give the Asanas DVD a whirl. You don't have to be a stoner rock loving hippie peace unicorn. You just need a body that breathes and a readiness to confront your darkness in order to appreciate the light. Check out the trailer for the DVD below. Enjoy.

      

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.





A to Z of Yoga - the Onzie edit

Onzie ("OWN-zee") is my yoga wardrobe staple. For years, I have collected their capris, high waisted leggings, crop tops and tank tops. Not just because they look fantastic (essential for a fashionista yogini) but also because they stretch and move with you. You can do restorative yoga, hot yoga, power flow and still, they will wick the sweat rather than get sticky and uncomfortable.

Made by yoga lovers FOR yoga lovers.

If you are less about the downward dog and more about barre, pilates, dance or weight training - you'll want to get into the shorts and capris. Fancy, functional and fashion forward. The ultimate trifecta!

As dedicated yogis, the Onzie team have gone wild around Los Angeles, posing on rooftops, in backstreets, laneways and iconic landmarks of LA to show that yoga isn't all serious omming and aligning your chakra with your karma. Be inspired. Be curious.

Chakra and Holistic Nutrition - An Ayurveda Exploration

I don't prescribe diets or subscribe to any particular mode of eating so please don't think this is going to be a "This is how to eat" post! It's just an introduction to the ideas around traditional Ayurvedic approach to the body and food and also to Traditional Chinese Medicine (TCM) ideas on meridiens in the body and how certain areas and organs have emotional and spiritual significance.
In both traditions, there is a belief in food as both nourishment and medicine, with the capacity to heal physically and also to address cravings, restrictions and anxieties.

Teri Mosey wrote a fabulous introduction to the idea of Chakra Nutrition in Fitness Journal last year. This is what awakened my interest in the idea. I had already seen the popularity of ayurvedic consultations in Bali and read a little. I can't claim to be an expert at all! But if it gets you thinking and curious...I'd love to know if you visit a practitioner or even study or practice Ayurveda yourself!

According to Chinese philosophy, the universe is made up of two energetic forces: yin and yang. The interplay between these forces creates the five elements:
Wood, Fire, Earth, Metal and Water.
A universal energy enters the human body through the crown of the head and becomes "prana" or "qi".

Along the spinal column, spinning vortexes receive and manifest this energy. Each vortex is a chakra with a defined role and relationship to the body.
While Wesern nutrition is very focused on the macronutrients and calories, the chakra nutrition approach is much more holistic and respects that food is more than a physical fuel. The colours, tastes and source of food have a physiological consequence and also an emotional and energetic one.
Practice forward head to knee bend (Janu Sirsasana) to connect physical movement with the primary, or Root Chakra

We can judge by our cravings or feelings what we are lacking, what needs attention, and how we are affected by the seasons, our emotional state and our physical world. Right now, it's the red chakra - or The Root Chakra - for me that is my primary focus. The root chakra is about balancing, grounding, needing a strong foundation. When it is blocked, the immune system suffers, there is overeating, rigid and anxious thinking, fearfulness and rigidity in routine.
According to Teri Mosey, foods that nourish and support the root chakra are rich in protein - primarily bone, blood and immune supportive nutrients. Root vegetables and red-coloured foods such as tomatoes, apples, beets and radishes are also ideal.

By no means do I suggest you base your entire diet and choices on your chakras. But this is a way to think about food as nourishment for the soul as well as the body. Perhaps it is a way for you to be more mindful of what you desire to eat and how you feel or function as a result.

Being In The Moment

There is no harsher critic than the voice in my head. My family has a history of OCD and I see it in my anxious thoughts over what I HAVE done and what I MUST do.
By no means are yoga, meditation, dance and fitness a "cure", but I know I am a calmer, more aware and more content person when I'm practicing.

As part of my yoga course, I am required to do classes on top of teaching my own. While I struggle with the scheduling of this, I have been gaining so much from listening to, watching and absorbing the methods and delivery of the instructors. From the actual poses, sequencing and cues to their tone of voice, introduction and ending, and their relationships with regulars and new class participants. While some of this is lost in doing online classes, I am still really enjoying the diversity of instructors and classes on Yoogaia.

I have been doing yoga and pilates at local YMCAs and this week I'll be checking out Australian Yoga Academy in Northcote and Xtend Barre in Hawthorn. If you're a Melbourne yogi, let me know what classes you love and where you do them. I have done Power Yoga at MSAC and that was fantastic.

Just as I dipped into Kahlil Gibran's The Prophet for inspiration and soul nourishment, I'm currently flipping open the pages of Rumi's poetry and seeking nuggets of wisdom to hold onto. Not only does this herald the start of Spring, but it also reminds us to be right here, right now because every moment matters. Just because you're here.


Don't flounder in the preambles of the past
Wounded with regrets; don't let autumnal
Nostalgia blind you to the sounds and scents
Of the present's Spring; you're a native of 
The pellucid moent, make it infinite beyond
The curving snake of passing time and space.
Learn to die in the infinitely elusive moment.

 Ruba'iyat

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

Heal Your Gut with Supercharged Food

There has been much research into the mind-gut-hormones connection and the science is compelling and convincing. What, when and how you eat directly affects your hormones and your immune system. Constantly getting infections? Feeling lethargic? Rashes and allergic-type reactions?
There are so many ways that poor diet can manifest in your body. This doesn't just mean eating bags full of jelly snakes during the afternoon slump. This means restricting food groups, severe calorie restriction, binge eating, eating processed and packaged food as replacements for whole foods (vegetables, fruit, legumes, grains).

I am not perfect, just as you (probably) are not perfect. I don't allow myself to read the "latest celebrity diet tricks" in magazines. I don't subscribe to any particular dietary regimen, although I respect ELEMENTS of some! I am not paleo, or vegan, or pescatarian...
There are weeks I will not eat meat at all, or times when that's exactly what my body craves. One thing I can definitely say I'm guilty of is overdoing the caffeine. I know it is behind my poor sleep and ability to get anxious in a heartbeat! So I will aim to reduce my caffeine and heal my gut. What will you do in the aims of healing your gut?

I've got Lee Holmes' (Supercharged Food) Heal Your Gut for inspiration, information and recipes galore. It's not only super informative and well-researched, but gorgeous to look at. Definitely one for the kitchen AND the coffee table.

The book is designed to assist in restoring gut health with 90 anti-inflammatory recipes to heal and nourish. These include warming drinks with ingredients such as turmeric, chamomile and ginger, sustaining vegetable and meat broths & soups and deliciously delicate desserts like baked blueberry custard.
Heal Your Gut: Supercharged Food by Lee Holmes (Murdoch Books)

Just because I love your guts, I'm going to share some recipes with you. Enjoy.

CUMIN DIGESTIVE AID (JEERA VELLAM)

SERVES 4
Jeera is Hindi for ‘cumin’ and vellam in this context means ‘water’. Cumin is 
a powerful digestive aid and a detoxifier for the kidneys and bladder. Drink this shot after eating to improve digestion.
250 ml (9 fl oz/1 cup) filtered water
1 heaped teaspoon cumin seeds
2.5 cm (1 inch) piece of ginger, peeled and cut into thin sticks
Put all the ingredients in a small saucepan over medium heat and bring to the boil. Reduce the heat and simmer for 2 minutes.
Remove from the heat and set aside for 2 minutes before straining. Cool to room temperature and divide between four glasses to serve.

Garden-fresh Asparagus Soup
serves 4
I just love the healthy snap of a bright-green new-season asparagus stalk. Enjoy their uniquely grassy, sweet flavour and their healthy-bacteria-boosting proteins in this fresh and uplifting soup.
2 tablespoons butter
2 tablespoons extra virgin olive oil, plus extra to serve
2 spring onions (scallions), finely chopped, plus extra,
curled in cold water, to serve
1/2 teaspoon curry powder
1/4  teaspoon ground ginger
1/2 teaspoon ground turmeric
grated zest and juice of 1 lemon
2 medium turnips, peeled and diced
750 ml (26 fl oz/3 cups) vegetable stock (see page 151)
270 ml (91/2 fl oz) tin additive-free coconut milk
175 g (6 oz/1 bunch) asparagus, cut into 1.5 cm (5/8 inch) pieces
1/2 teaspoon Celtic sea salt
freshly cracked black pepper, to taste
Melt the butter with the oil in a large saucepan over medium heat. Add the spring onion and cook, stirring frequently, until soft. Add the curry powder, ginger, turmeric, lemon zest, juice and turnip and cook, stirring frequently,
for 5 minutes.
Add the stock, coconut milk and asparagus, and simmer, partially covered,
for 15 minutes or until the turnip is tender, then add the salt.

Remove from the heat and allow to cool slightly, then purée the mixture in batches in a food processor or blender until smooth. Reheat gently if necessary, then drizzle with olive oil, grind over black pepper and garnish
with curled spring onion.
Almond Milk Jelly Cup
makes 250 ml (9 fl oz/1 cup)

Gelatine is a good source of protein and contains eighteen protein-building amino acids. It’s a great ingredient to include in your gut-healing arsenal, as it seals the digestive tract to help boost nutrient absorption.
250 ml (9 fl oz/1 cup) almond milk (see page 123)
2 teaspoons powdered gelatine
1/4  teaspoon vanilla powder
1/2 teaspoon powdered stevia
Put half the almond milk and the gelatine in a small saucepan over low heat. Whisk briskly until the gelatine is dissolved. Remove from the heat and add the remaining almond milk along with the vanilla and stevia, and whisk to combine.

Pour into one or two glasses or jelly moulds and refrigerate until set. The jelly can be stored in an airtight container in the fridge for 1–2 weeks.

#Snoopette - Jen Crescenzo, Yoga Teacher & Power Lifter

My name is Jennifer Crescenzo and I’m a full-time yoga teacher in Melbourne Australia. I’m very passionate about Yin Yoga but when I arrived in Melbourne five years ago everyone was practicing Hot Yoga and Power Yoga so there wasn’t a lot of enthusiasm for a slow, deep stretching practice that emphasizes meditative stillness! Today I teach, write and facilitate Yin and Hatha Yoga teacher training, and travel to lead yoga workshops, trainings, and retreats.   
I think people envision the yoga teacher lifestyle as really relaxed - teach a few classes, spend lots of time practicing yoga, drink some kombucha, talk about chakras - that kind of thing.   But it’s really more like running your own small business with a research and development department, a sales and marketing team, and people who need to get out and deliver the product. Oh - and you are the head and sole employee of all those departments :)  I am often up early to write - whether that is developing material for new workshops or writing content for teacher training.  I don’t like to go straight from bed to sitting at my computer so I move around a bit first.  Some mornings that means sun salutations but other mornings I go straight out to the garden and dig around in the dirt a little.  It sounds a bit yoga cliche but it changes my perspective when I start the day caring for other living beings rather than seeing who has liked me on Instagram.  Also I have discovered that my plants like coffee as much as I do! So, we share a morning ritual.  I make coffee in my French Press  and enjoy my morning cup and then pour the grinds over the plants.  


Part of my job, like any other job, is meetings.  And that means having some cosy meeting spots near my home or the studios where I teach.  Current favorites include Urban Projuice in Albert Park because it’s a family affair run by a mother and her daughters and they make delicious vegetarian and vegan food.  This winter I am especially fond of their Turmeric Latte because it’s earthy and spicy and warming and Turmeric is a potent anti-inflammatory and boosts your immune system. 
Because I don’t have a car, I’m often on the go and I carry everything I might need for the day in my bag, a beautiful hand-sewn creation from my last trip to Thailand.  Inside you’d find whatever book I am reading (currently it’s Connectome: How the Brains Wiring Makes Us Who We Are), my iPad, a scarf (I collect them from all over the world!) some sort of refreshing spray for my face (I picked up Yuli Cocoon Elixir in LA a few months ago ) jasmine essential oil from Jamal Kazura Aromatics in Singapore, YSL Touche Eclat, and usually a random piece of fruit (this week it's mandarins)  

Since I’m on foot or on trams a lot, I’m a big fan of podcasts.  I spent 10 years as a documentary filmmaker so I’m passionate about storytelling.  On my podcast playlist you’d find RadioLab, 99 Percent Invisible, Serial, Invisibilia, Planet Money, and This American Life.  I love how a good story can grab you and turn you in a different direction, compelling you to see the at the world from a totally different perspective. And I think that’s what yoga offers - twisting your body into different shapes gives you different ways of seeing yourself and the world around you. 

Although I have built a reputation as a Yin Yoga educator, those who know me best know that I embrace the cooling, contemplative nature of Yin to balance my fiery, Irish-Italian Yang side. Whether it’s powering across the finish line of a race or facing an opponent in Kung Fu, I love to move!  This year I found a new passion, Olympic Lifting.  Although lifting something big and heavy sounds more brutal than mindful, it’s actually a delicate balance of the two.  Like Yoga, it is all about a union of opposites!  You have to be patient but violent.  You have to be willing to fail but determined to succeed. The moment you put your hands on the bar, you have to coordinate all of your power and intention to lift it.  But, when you take your hands off the bar you have to relax and let go.   My Olympic Lifting coach, Luke Bryan of CrossFit 3000, said I was being “too zen” in a lifting session and that I needed to get a little more violent.  So we created “Nej”, my lifting alter-ego who resembles the fierce Indian warrior goddess Kali. Kali holds a severed head and wears a necklace of skulls made from her fallen foes. I know - it doesn’t sound very yogic.  But Kali represents the erradication of ego.  She cuts through the illusions, forcing us to see things as they are rather than as we want them to be.   And I would describe Olympic Lifting in much the same way.  It quickly reveals where you lack coordination, power, or precision - like the parts of you where electricity doesn't flow. And if you are willing to work on those parts of your body and mind, you can electrify them! 
I wear a lot of yoga clothes - comes with the job!  Since I can spend all day in a sports bra or pair of yoga pants, I need things that are durable but feel good on my skin and can transition from the studio to dinner with friends.  When I’m not in yoga clothes, I’m either in jeans or Melbourne-made Nevenka.  Designer Rosemary Masic blends lace and edge.  It’s like Stevie Nicks meets Lauren Bacall...

Jennifer teaches weekly classes at Ohana Yoga, MOVE Yoga, and Power Living South Melbourne and runs yearly retreats at Le Yoga Daylesford. For more about Jennifer, visit her website yoga.jencrescenzo.com 

Braids, Buns & Twists at the Barre

We're off the barre! Or the bar.
Really, you can wear your hair in buns, braids, intricate plaits and twists either to the gym, yoga studio or bar. Or the office. A waterfall plait says "I'm creative but I am in control here. Don't mess with me!"
I am loving this book by Christina Butcher, Braids, Buns and Twists! Step-by-step tutorials for 82 fabulous hairstyles. 
I discovered it on a Google hunt, naturally.


 I also discovered Power Yoga For Athletes that gives pictures and instruction on 100 poses that are intended to improve sporting performance. It can be difficult to gain the confidence to go to a yoga class for the first time, especially when you are skilled in a particular sport and you have to face being a beginner BUT starting out with a book and streaming online classes is a great introduction. Author, Sean Vigue is a skilled and notable pilates and yoga instructor who also runs online classes and writes for various yoga and pilates journals.

The Good Oil on 3 Budget Buys for Banishing Blemishes, Laundry, Stress Free Sleep and Cleaning

It amazes me that not everyone has cottoned on to the wonders of this cheap, versatile supermarket buy. Eucalyptus, tea tree and lavender oil are all super cheap, potent, easily available, NATURAL and multi-use.
If you only choose one oil - eucalyptus is your friend. I have a bottle that has lasted 6 months. I use eucalytus oil:

  • to dab into my nostrils to prevent inflammation from dust pollens and cold/flu symptoms
  • added to saline solution for a nasal spray
  • dabbed on blemishes to reduce inflammation and blitz spots
  • added to floor cleaner
  • to wipe down bathroom surfaces
  • to wash gym clothing - out, out damn germs!
  • diluted as a spray for the yoga mat. Trust me.
Then there are two more that will go the distance. They have multiple uses and because they are so potent, you'll use only a tiny amount at a time. This is going to be magic for your budget and your health. I use lavender oil:
  • rubbed gently on my temples to relax
  • spritzed on my pillow and bedding before sleep to de-stres
  • added to boiling water for a facial steam (just hold a towel over your head!)
  • added to fragrance-free, basic moisturisers for scent and anti-inflammatory properties
  • massage oil for the muscles
Finally, though the smell takes me back to my teenage years, teatree oil dabbed on spots will blitz them. It's also great for cuts, abrasions and also for cleaning duties.

It's worth buying 3 at a time and saving around 15% - I order online at Bosisto's but these are also easily available at chemists, pharmacies and supermarkets.

#Snoopette : Cat Woods

I’m Cat Woods [@cat13gram] and I author Core Integrity With Cat, teach barre, do some freelance writing and editing, and I’m also doing my yoga teacher training at The Yoga Social in Melbourne CBD. I have been doing yoga for the past 15 years and it is the one thing that remains a constant passion in my life, besides writing, and I know I will never know everything or master every aspect of it. I love that. I will always be a student! Being a writer and a barre instructor means I am not confined to conservative fashion or beauty. That said, I don’t feel like myself with a full face of makeup or shunning makeup completely out of some idea of yoga Puritanism!
I had terrible acne as a teenager and went through two courses of Roaccutane. It cleared up my skin, but it made me extremely conscious of using products that genuinely hydrate, cleanse and nourish skin as opposed to stripping it of natural oils or clogging it and causing spots. My favourite brands for skincare are natural and I flit between using different ones from day to day and week to week. I love Kiehl’s toners and eye creams. Thalgo does great cleansers and serums. At the moment I’m using their Foaming Marine Cleanser (smells ocean fresh) and Hydra Marine Serum. I also love a weekly exfoliation with Goodness Every Week Facial Scrub. It’s a new range that is all about chia seeds. Smells fab and the pastel coloured packaging makes me smile.


I am all about a great sports massage, even though it’s so expensive, which is why I figure if I’m teaching and talking for work – why can’t I find a facial massage therapist? So I did my Google research and contacted the most highly rated Australian facialist, Jocelyn Petroni for her local recommendation. Jocelyn only works in New South Wales, but she said there was no other option than Valli Shubere if I wanted the ultimate facial massage. Valli operates from Herbario and has been doing herbal beauty and health for over 30 years. Valli, Marcel and herbalist Vito Cozza take traditional European Botanical Medicine and apply it to internal and beauty treatments. Unlike most, the herbal preparations are totally pure and potent. It is a little like being pummelled – I won’t kid you, it can hurt to have your cheeks and jawline massaged when you’re a typical tooth-grinder, but it is worth it for the glow you get later. Valli does nutritional assessments and programs too but I haven’t tried these.

I am all about nail colours since I am looking at my fingers and toes all the time as an instructor. I love OPI and Orly in particular. They have great colours and they are paraben, sulfate free with cute names. Especially loving the new Purple Palazzo Pants. I also love Orly Nailtrition as a paint-on treatment for broken, brittle nails that have seen too many colour changes and too much remover! It gives a really shiny, glossy finish too. I paint it on while I’m binge watching The Americans or Game of Thrones.

Daily, I wash and tone then after a few espressos, I apply L’Oreal Lumi Magique because it’s the perfect shade and it lasts through my workout and class without caking or dripping or clogging my pores. It is lightweight but it covers any redness.
I am all about the glow so I love Physicians Formula Powder Palette Mineral Glow Pearls applied with a big brush. I’m an amateur but I know how to wield a brush when it comes to blusher and bronzer. Definitely not with a heavy hand! I don’t spend a lot on brushes. The Real Techniques Bold Metals Collection is available in chemists and beauty shops. It looks much more expensive than it really is! The Flat Contour Brush is my most used. It’s super soft and does triple duty on bronzer, blusher and highlighter.
I love Lancome Blush Subtil in tawny 011 Brun Roche as a bronzer. I sweep it from the top of my ear lobe under my cheekbones then apply a bit of blusher (Urban Decay Afterglow in Crush for true pink or the paler ballet pink of Youngblood Mineral Blush in Zin.
I love lip colours and I find them in my glovebox, my bathroom, my loungeroom, under the bed, in the kitchen, falling out of my iPad carry case... literally, I have lipsticks, lipliners and lipglosses everywhere. I’ve just discovered Bite Beauty from Canada. They do food-quality, all-natural lipsticks that are highly pigmented so they last through a lot of talking and coffee. My new addiction is Luminous Lipstick in Cassis, a deep fuschia.

I find that my eyes get red and sensitive if I wear much eye makeup beyond a simple slick of liner. I don’t make it a regular habit, but I do indulge in eyelash extensions a few times a year because it means I look glammed up without having to do anything! If I’m careful not to use oil-based cleansers and don’t fiddle with them, they last around 3 weeks. I am super fussy about where I get it done though because I don’t want any messing around near my eyeballs! I go to The Lash Beauty Bar in North Melbourne. Aniya started this tiny, gorgeous salon a few years back and has since introduced massage and facials. I had a massage there years ago that was wonderful, but now I’ll just go for lash extensions on the rare occasion. When I flutter them in the mirror, it reminds me of classic film actresses of the 1930s and 40s. theatre actresses and ballerinas.. That big, dramatic eyed flutter that says ‘I’m costumed and I’m bold. Bring on the stage.’

Onzie Ahimsa Tank Top
Having said that, I am not able to be anything or anyone other than entirely myself when I’m teaching. I don’t become any louder or stricter. It’s not a performance, after all. I am really fortunate to share my love and knowledge of pilates and body awareness, barre, dance and soon yoga too. I love it. I love doing it, I love researching and choreographing, practicing and correcting and empowering people to feel flexible, strong and balanced.

Since I spend every day in gym clothes, I have amassed a wardrobe of outfits that is like a rainbow of lycra. There are some $10 Kmart singlets in there but mostly it’s OmShanti , Onzie, and Mika Yogawear for leggings and crop tops.
Purusha People Leggings
I have also just discovered Purusha People for mermaid print, iridescent, highly original yoga pants and there’s also some amazing iridescent, very Australian Gothic “Black Opal” leggings at DivaFit.

Finally, my unruly and naturally curly (but mostly just frizzy) hair responds best to the Pureology brand. They don’t use sulphates, parabens, lots of preservatives and chemical ingredients. My poor scalp reacts to most products by getting dry, itchy and flaky. So I’m careful to stick to what I know works! My latest haircare addition is Pureology Serious ColourCare Strength cure Cleansing Conditioner– it leaves my hair soft and non-greasy or heavy. Smells divine.

Yoga Books For Inspiration

I start my Yoga Teacher Training this weekend, and I won't lie, I'm nervous about launching into it. I'm excited, too. And mostly, I feel that it's the right choice. As someone who questions herself constantly, to feel so sure about something speaks volumes to me.
I want to be practicing, exploring, teaching and sharing yoga for the rest of my life. Flowing, vinyasa, meditation-on-the-mat yoga.

With that in mind, I've added to my bookshelf. Three different but inspiring yoga books.

Yogavataranam: The Translation of Yoga is intended for those studying yoga. It is an exploration of Sanskrit intended for university courses, yoga students and self study.
The Indian method of learning Sanskrit is by memorising texts and then learning what they mean. The Western approach is to learn the alphabet, grammar, syntax and then build the vocabulary (like all language lessons of my school years!). This book by Zoe Slatoff-Ponte incorporates both methods. It promises

  • step-by-step instructions on writing the alphabet 
  • sidebars on Indian philosophy and culture
  • a glossary of Sanskrit terms
  • original translations of passages from classic yoga texts including Yogasutra, Bhagavadgita and Upanisads
There's web-based audio files linked to each chapter so that you can perfect your pronunciation too. I know this is a book I'll be returning to...a lot.
The Eight Limbs of Yoga looks deceptively slender and thankfully, it fits in my handbag so my guilt over not reading what is on my bookshelf can accompany me every day, everywhere. This is "a handbook for living yoga philosophy".
This little volume shows how to apply the principles of yoga to everyday life and our perspective on the big and small issues. This is not designed to be academic or deeply investigative. Perfect for yoga students and also just the mildly curious. 
The Eight Limbs of Yoga by Stuart Ray Sarbacker and Kevin Kimple @ Readings

The Eight Limbs of Yoga are:
  1. Yama: The first limb, yama, deals with one’s ethical standards and sense of integrity, focusing on our behavior and how we conduct ourselves in life. Yamas are universal practices that relate best to what we know as the Golden Rule, “Do unto others as you would have them do unto you.”
  2. Niyama: This has to do with self-discipline and spiritual observances. Regularly attending temple or church services, saying grace before meals, developing your own personal meditation practices, or making a habit of taking contemplative walks alone are all examples of niyamas in practice.
  3. Asanas: These are the postures practiced in yoga, with the ultimate aim of caring for and nurturing the body. Through the practice of asanas, we develop the habit of discipline and the ability to concentrate.
  4. Pranayama: Generally translated as breath control, this fourth stage consists of techniques designed to gain mastery over the respiratory process while recognizing the connection between the breath, the mind, and the emotions. 
  5. Pratyahara: This means withdrawal or sensory transcendence. It is during this stage that we make the conscious effort to draw our awareness away from the external world and outside stimuli.
  6. Dharana: As each stage prepares us for the next, the practice of pratyahara creates the setting for dharana, or concentration. Having relieved ourselves of outside distractions, we can now deal with the distractions of the mind itself
  7. Dhyana: Meditation or contemplation, the seventh stage of ashtanga, is the uninterrupted flow of concentration.
  8. Samadhi: Patanjali describes this eighth and final stage of ashtanga, samadhi, as a state of ecstasy. At this stage, the meditator merges with his or her point of focus and transcends the Self altogether.


Do Your Om Thing is a memoir by Rebecca Pacheco, better known as @OmGal . Bec challenges the idea of the perfect yogi - flawless in their intentions, integrity, every living breath and perfectly executing every pose every time. It is an exploration of what it is to love yoga and to approach it as it ought to be approached, as a road to wisdom that isn't about striving to be the best, or to master everything, stop and pin a badge on yourself... Yoga is going to be different things at different times of life and circumstances. The idea of yoga off the mat is really explored. How to merge ancient philosophy and traditions from an Eastern world into a hectic, constantly evolving Western world is the cause of much angst for yogis (isn't it? I find it is!) and to read Bec's memoir is to find humour and joy in being imperfect but deeply curious and passionate about yoga as a practice and a school to learn about your everyday self and your infinite self.

Mulga's Magical Colouring Book Finally! This one is for fun. An exercise in mindfulness, this colouring book is by Sydney artist Mulga, a freelance illustrator, poet, mural painter, t-shirt designer and market stall master. He draws quirky animals, zombies and bearded ragamuffins. I am starting with the seahorse, because...well, why not start with the seahorse?



Crazy over Coconuts - 100% Coconut Water

I am coming to this whole coconuts for health thing a little late in the game, sure, but I'm going crazy for coconut water. The paleo peeps can keep their bone broth but they are definitely onto something with this pre yoga, post barre tonic. So fresh.
The selling point for me is the purity. I don't want any sugared up, chemical additives and flavours loaded mass-market junk. Raw C coconut water is 100% pure green coconut water, totally natural and no added sugar or sodium.

Pete Evans bought into Raw C as part owner and has since had his name and image associated - but coconut water is not just for the paleo and superfood geeks. It is a great basis for smoothies and it is a much smarter alternative to diet drinks, soft drinks and sports drinks which are often full of sodium and preservatives.

Most supermarkets and health food, organic stores and cafes are stocking Raw C - but to save yourself the hunt, you can look up stockists by postcode or buy online.

This recipe is republished from the Raw C website. Happy digestive system, happy brain, happy days. Mint, cucumber, coconut water are the basis. Substitute the kale for spinach if you prefer. I like kiwi fruit rather than mango. Have fun working out your own signature blend.

Minty Fresh Green Smoothie

1 big handful of Spinach
1 big handful of baby Kale leaves
3 inch piece of Cucumber, peeled
6 (or more if you like) Fresh Mint leaves
2 Mango Cheeks
1 Frozen banana
1 Cup of Ice Blocks
2 Cups Natural Raw C coconut water
Blend, Drink and Enjoy!
Recipe by: @cookcleancusine

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I Am A Real Woman & So Is Every Woman Even In Yoga Pants

I fully endorse the feelings expressed here by the wonderful yoga teacher, Kathryn Budig. I wear tight, fitted clothing for teaching and working out and I yet I feel like I need to wear a big logo warning people not to give me their opinions on my body.
I'm not wrapping myself up like chopped meat that you can scan and decide if you'll buy me. I am human in yoga pants. So keep your opinions to yourself. That goes for all men and women in tight pants. We're human, too.
Also - if you love barre but you're sick of all the airbrushed models on Instagram that are apparently the "summer bodies" or "barre bodies" you're going to achieve if you pay to do classes, don't subscribe. I have had to let a few go. Barre is amazing for your body - both how it looks and feels. And it's fun. Be selective with the images and messages you subscribe to.