Workout Music - The Guide

Just like I cannot dictate exactly what you should DO for your workout, I cannot dictate what you should listen to.

I can direct you to where to find music though. I'm very eclectic in my tastes and it's important to match your music to your mood, your workout goals and importantly, your music taste.

I can't tell you how many times I've kept running/pushing/holding on because a really killer track comes up in my playlist and I just have to get to the end...of...that...track (phew!)

So.

Here's some picks.
Also, have to give props to the Philips ActionFit Jetkit - earphones that stay in your ears while you're working out. Essential. 

Major Lazer is Diplo's reggae/dubstep/trap project. It's very bleepy, loud, banging and great for:

• running
• high intensity intervals
• rowing
• kettlebells

Listen to Major Lazer The Workout Mix on Soundcloud. Find Major Lazer on iTunes Podcasts

I love Sascha Fitness on Soundcloud for consistently reliable dance/electro mixes - they're continuous so you can just keep on going without going "Is that another 3 minutes down? I wonder if the next song is 4 minutes and 15 seconds... is this over yet?"

Listen to Sascha Fitness on Soundcloud

The last time I did my own vinyasa yoga practice (eep, over a week ago. Where is my discipline?!) I listened to Outkast. It's not for everyone, of course. I'd opt for something that connects me with the history and spiritual roots of yoga - chants, traditional Indian instruments - but also with a beat that enables me to get lost in the rhythm. Love Durga Dub by Playadusta on Soundcloud.

Got any recommendations? Share them with me in the Comments!

Rickys NYC Beauty Haul

New York is a city of landmarks. From the Empire State Building to the Sex and The City style fashionistas, yellow taxi cabs and of course, the Manhattan skyline at night.
What beauty addicts in New York already know, and what I’m a new inductee to, is that New York is also the home of Rickys NYC. Sure, Jay Z and Alicia Keys didn’t include this in their ode to the city, but little known is that they wrote a WHOLE ALBUM about this place! (this is a lie, but they should have. Maybe I will.)

From cult beauty to the most insane, incredible walls and aisles of colours, textures, serums, lotions, lipsticks, paints, shadows, powders, hair extensions, eyelash curlers... you name it, it’s there in fifty shades and sizes. Get me to New York, New York!
So my travel budget has been chewed up for this year, but thankfully, you can order online. In fact, getting a box of beauty goodies plonked on your doorstep for delayed gratification is one of the most rewarding and exciting occurrences known to beauty junkies.

Nugg Facemasks
 Deep cleansing cucumber extract and jojoba, soothing shea butter and chamomile, exfoliating cranberry seed and jojoba beads, and revitalizing flaxseed and peppermint oil. Every mood your skin pulls (like a cranky toddler, right?) has a fix in these masks. Colour coded and smelling delightful, of course, these are high-tech masks using natural oils and promise not to dry out skin with their gentle formulas. Perfect for stashing in your travel case, gym bag or handbag for post-workout or just post-work skin revival.

Petite Bunny Gloss Bar, RickyCare Soft Touch Eyelash Curler, RickyCare Cleansing Wipes
It’s a gloss with a bunny head. What more do you want?
Eyelash curlers for those girls who need a bit more oomph to their eyelashes. Thankfully I was blessed with dark and naturally curly lashes, but they’re pink. What’s a girl to do?
I feel so Marilyn Monroe wielding them too. Cleansing wipes are an obvious call. With a lipstick collection at least the size of a small island, I feel it’s necessary to use at least 4 shades per day. This requires cleansing and starting over. There’s also the small issue of that “Glow” from post-workout face that is definitely nothing like sweat. It’s a glow. Cleansing is good, regardless, if you don’t want your glow to result in a whole lot of spots and blackheads.

Z Palette, Makeup Blender, False Eyelashes, Hair Clips
While a girl can never have enough makeup, obviously, there comes a time when you need to travel with it and you need to make that decision: What To Take and What To Leave?
This is where the Z Palette comes in handy. Get out a spoon or a scooping utensil of any description, take travel size quantities and put them in your little customisable palette with magnets. Then arrange. Voila! All your favourites, in an orderly, neat little package! Also perfect for gifting.
False eyelashes for the butterfly effect. Save them for a big occasion, or do as the most stylish women in the world do and decide that any day, any time is a big occasion and don them today.
A makeup sponge previously seemed to me to be purely for Makeup Artists. But since everyone is doing the selfie, instagram star thing these days, it appears that we are all amateur makeup artists! So the playing field is levelling a little and the tools the professionals wield can be ours. It’s cute and blue and makes my foundation flawless. You don’t absolutely NEED one, but if you wear foundation regularly and you love your tools, do it. Hair clips for pinning your tresses out of your face for makeup and eyelash application. And they have bows! Who could resist? Also good for avoiding the fringe-in-face during your workouts.


Lip Tar, Lip Stain, Lip Gloss, Lip Paint
For all the amazing makeup products out there, I will NEVER never tire of lip colours. Any. All. Gloss, shine, matte, neutral, dark, light...I love it all.
One might say I’m obsessed. Which is particulary fitting, because my biggest haul is Obsessive Compulsive Cosmetics vegan lip tar, lip gloss, and lip stains in matte and metallic shades from mauve and orange to neutral. SO good. I didn’t want to be totally one-track minded so I also have a lip tint mousse from LA Splash in Nymphaea which is suitably Kylie Jenner-lips worthy. There is a colour for you. Check out the below swatches of OCC Lip Tar.

How to Stick To Your Workout

• Dress For It
• Prepare Tunes To Get You Ready and Keep You Going
• Be Accountable (Make Friends, Go To Classes)
• Set a Routine
• Keep A Class Timetable in Your Bag, On Your Fridge

Pictured: Nike sneakers, Onzie tank top (black), Pointe Studio "Sanity Not Vanity" tank, Pointe Studio grip socks, Om Shanti leggings

Dress For It

Just as you have a wardrobe for your work life and your weekend life, you need one for your workouts. This isn’t something to dread! This is the really fun part. Everyone from Dotti and Supre to Chanel has workout options so you are spoilt for choice. Spend on workout gear that will last through lots of washes, plenty of stretching and sweating without losing colour, elasticity and shape. My favourites are perfect for yoga, pilates, barre, BodyPump and then running around town to meetings and chores.

We can’t all live in sneakers (I try, I really do) but since you’ll be wearing them day in, day out – buy ones you love and that suit your activity. I used to think the Nike Free were a great alternative to thongs but in fact, they are great for low-impact workouts like BodyPump, weights, elliptical trainer, Spin and so on. I order from Eastbay because there’s a zillion options to choose from and if you order two pairs at a time (or hook up with a friend who wants to order too) the postage is worth it. For really flattering fit and eye-grabbing prints, my fave brands for yoga and barre workouts are:
Onzie (LA based yoga brand that is spot on for fit, colour and prints)
Om Shanti (always gets me noticed - can't go out in these without someone asking about them! Great prints, great cut, eco friendly)
Pointe Studio (if you love barre, you need this brand. Grippy socks and cute slogan tank tops are a must - equally good for pilates and yoga)
BrasilFit (some say Italians Do It Better, but when it comes to leggings and bikinis, Brazilians Do It Better By Miles)
DharmaBums (Aussie, Chic, yoga gear for surfer girls)
and DivaFit Sportswear (because who doesn't need sparkly mermaid print leggings in their life?)

Keep an eye out for a Pointe Studio barre/yoga/pilates grippy socks giveaway!

Prepare Tunes To Get You Ready and Keep You Going

I love SoundCloud. As I’m gulping down coffee and responding to emails in the morning, I’m also madly seeking new music to power my own workouts and my classes. I share what I really love on my own SoundCloud profile 

Some mixes you can download, but there’s an endless number of streaming lists and stand alone tracks. You might also subscribe to Spotify or Pandora, Apple Music or Google Music. Whatever your predilection, stock up on tunes that you WANT to listen to. Don’t feel you need to listen to grinding, ear splitting drum n bass just because you think that’s what you’re meant to run to. I have racked up my best times listening to Hole, Faith No More and even ABC Radio National Breakfast.

Attach your music to you. Carrying your phone around is bound to end in either losing it or damaging it. One dropped dumbbell and bam.

While out shopping for a hands-free car kit for my phone (one fine later...), I discovered Belkin ALSO do kickass fitness accessories. I snapped up the new Fitness Belt and Armband for iPhone (what chance did I have of refusal? It comes in pink!). The belt is a good alternative if you don’t like wearing an armband while working out and vice versa. The bonus with the belt is that you can also put your locker key, car keys and ID cards in your belt and feel secure knowing your valuables aren’t vulnerable.

Do you need those fluffy, furry Dolce & Gabbana headphones? Probably not. Find headphones or those behind-the-ear hooks for your earphones to prevent them constantly dropping out (so frustrating mid-run/weights set).

Be Accountable

It took me years of gym time before my curiosity and desire for more diversity drove me into a group fitness class. As someone who prefers to workout alone, it was a revelation to walk into a class (feeling totally intimidated!) and find that about 10 people wanted to help me set up, whispered little tips when I was doing things that were easily fixed, and cheered me on when I got through the tougher tracks. This is what got me addicted to BodyPump and later provided the catalyst for me to train as a BodyPump instructor and become a group fitness devotee.

No matter whether you thrive in communal situations generally or you’re a lone wolf, there’s something really uplifting about being part of a united effort if only for an hour a few times a week. There’s so many options too – from CrossFit to Yin Yoga, Latin Dance to Animal Flow to the classics of Step Aerobics and BodyPump.

Be adventurous – resolve with a friend to try at least 3 new classes in a month. It might be how you discover a class you become hooked on for life.

The other great thing about classes is that if you go regularly for more than 2 weeks, you’re considered a regular and people will wonder where you are if you don’t show.

 Introduce yourself to the teacher. Teachers love knowing your name and your reason for coming.

Feeling really adventurous? What about enrolling in a short course of classes in trapeze, circus skills or martial arts? The beauty of searching on Google!

Set A Routine

There’s no ideal time to go to the gym that applies to every single person everywhere. Just as there is not a single workout style and length that is uniformly effective. That said, establishing a routine is the best way to ensure you maintain your workouts. Especially when you first start out, or you’re returning after a break, having a set time and place helps. How?

You don’t need to wait for that elusive motivation to appear. It doesn’t. You just do it. Sometimes it feels fantastic, sometimes it feels like a grinding horrible never ending lifetime of yuck. But you do it and if nothing else, you’ll feel accomplished afterwards.

You don’t need an expensive Training Diary or 20 Apps to track your workout, calories, mood, sleep, heartbeat, bowel movements and whatever. A simple weekly/monthly calendar where you pencil in the classes you’ll go to is ideal. Put reminders in Google Calendar to pop up an hour or so before your workout or class so you can get your water bottle, your sneakers on and your hair up.

Preparation is key.

Pictured: Goodies from my new obsession, Ricky's NYC - so much makeup. So New York.

Not everyone advocates makeup to the gym. That’s cool. It’s part of my routine for getting ready and having a routine to prepare puts you into the mindset of “this is my routine, whether I feel excited about it or dreading it.”

I get onto Soundcloud, put on whatever I feel like listening to, drink my coffee (make sure you leave half an hour between last coffee and starting your workout – tummy will thank you) and then when I am suitably caffeinated and emails have been responded to, I put on my foundation (very fussy about this – since I’m gonna be sweating, it MUST not make me break out or melt into my clothes!) and lip colour. If I’ve got another 5 minutes to spare, I go all out and brush bronzer and highlighter on too. Life is too short not to make use of all the colours. If you are a makeup junkie too – I recommend mineral makeup and using lip stains or long-lasting rather than goopy gloss. Since it’s likely to blur and go shiny – don’t overdo the bronzer, blusher or highlighter if you’re doing that. Just between you and me, Maybelline Dream Liquid Mousse, Dior Star and L’Oreal Lumi Magique are safe bets for no spots and irritation during and post-workout.

Keep A Class Timetable in Your Bag, On Your Fridge

Do I need to explain this? I don’t think so... keep a printed copy on the fridge or pinned up behind your screen at work or at home. Circle the classes you can make. Look up timetables online. Keep links to them on your desktop or phone.

Reward Yourself and Don’t Deprive

Not with food.

I am utterly and entirely against linking workouts to food. It’s just not mentally healthy to “allow” yourself A,B,C foods because you did a certain type or amount of exercise. You will hear people doing this all the time. Don’t buy it.

Working out requires adequate fuel and if you want to feel good generally and look good too, eat a variety of foods in moderation and go for vegetables, fruit and lean meats, seafood or whatever your protein of choice is as your staples. Don’t think you need to give anything up that you really like. Not even the half a bag of jelly snakes at 3.30. Working out and being fit isn’t about depriving yourself and abstaining from anything joyful. Equally, it isn’t license to eat like you’ve been locked up and starved for the past 2 years.

If you’re totally bewildered at how to eat well for your body – see a dietitian. Find an accredited dietitian on the DietitiansAssociation of Australia site. 

Get a manicure – you’ll be seeing those nails a lot while you’re lifting dumbbells.

Get a massage – looking after your body is essential to your wellbeing.

Buy another pair of leggings. Can you ever have enough?

No.

A Good Night of Sleep

What We All Really Want for the New Year

Apart from world peace, naturally, I think we can all agree a restorative and rejuvenating full night of beauty sleep is top of the list.

Not only is it vital if you are a fitness junkie, but really if you want to look half alive, you'll want to prioritise sleep quality AND quantity. Essential for hormonal balance, muscle building and repair, skin cell renewal and mood stabilisation, you just can't replace this with a pill or compensate with some other activity!

So, having stocked up on beauty addiction-worthy products (have I raved about Deciem yet? Let me get to that..) and having more lipsticks than your average Sephora store, I am going to tell you the SINGULAR products you need to make all this beauty product mania not a total waste of time and money.

Silk pillowslips (that's right, your cheek and forehead are not going to freeze into a wrinkly Picasso-esque nightmare overnight) and silk eye mask.

While a silk pillowcase costs more than your average Kmart cover, you need to factor in how much you value your hair and face. Not only does silk mean your skin and face won't stick to your bed covering (hello wrinkles and spots) but your careful blow-dry and straight locks won't get hot, messy and knotty overnight. True.

100% mulberry silk pillowcases are recommended by dermatologists to improve complexion and avoid friction, dry skin, overheating (leading to rosacea inflammation and acne) and also to protect the scalp and hair from tearing and dryness.
I have a pillowcase and eye mask from The Goodnight Co - an Australian company founded by the beautiful and super friendly Shea and Danielle. These ladies are fabulous businesswomen and genuine champions of wellbeing and health.

My silk pillowcase and eye mask fit easily into my hand luggage for a flight. If you are a regular traveller, you need these!

Benefits:

• Pure mulberry silk repels dust mites 
• Prevents hair damage and friction
• Prevents friction and bacteria build-up clogging skin and causing blemishes
• No overheating which can aggravate rosacea and other skin conditions
• Looks super luxurious - so Hollywood starlet!
• Makes a great present

Check out The Goodnight Co on Facebook, Twitter and Instagram.

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.

Isa Brito - Brooklyn via Brazil: Handmade Herbal Skincare

Isa Brito is a photographer, herbalist and skin guru.

I first spotted her skincare line in a US magazine and when I went to do some research, I discovered photos that prove her skin is flawless. The beauty of natural products and Brazilian heritage!

Isa grew up in Minas Gerais Brazil, on a self sustained farm owned by her family.
Like so many brave and artistic souls before and after, Isa moved to New York in 1984 with barely any money or contacts. Not only did she build the photography collection that was exhibited as "Passengers"  but she also established Isa's Restoratives. This is an all natural, herbal and plant based beauty line that has a cult following in the US.
I also love that Isa is a music fiend - we are both digging The Weeknd and she's also a fan of James Blake, Blood Orange, Chilly Gonzales and Warpaint.

Determined that if I cannot buy Brazilian genes, I can at least invest in the skincare products and regime that Isa swears by. Mind you, she is also dedicated to eating organic, plant-based meals that are rich in antioxidants and quality protein. A balanced, plant-rich diet and high quality, natural products go a long way to giving you the glow. in all my email deletes i've freakin deleted isa brito! GODDAMN!
I absolutely love the Liquid Clay Cleanser - a blend of volcanic ash clay, french green clay, green tea, lavender and papaya enzymes has a cooling effect on the skin.
The blue beauty balm is a must too - honestly, I woke up with seriously glowing skin and in this humid, typical Melbourne weather and disrupted sleep, that's a miracle.
The Coconut Charcoal Face Mask draws out all the nasties while also nourishing with mineral, enzyme and natural oils of coconut. So hydrating and detoxifying. I totally recommend this on a Friday night or a Sunday night when you have to say goodbye to the day, the week, and start afresh.
I am double-timing that mask though! I am also adoring the Matcha Mask. As a matcha green tea drinker, I have experienced the desire to smear all that green, vitamin-infused goodness over my face. Now I can.

Visit Isa's Restoratives

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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

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

Indulge in Pink Lipstick

How to indulge a taste for sweetness without a speck of sugar touching your tongue? Pink lipstick. It was frosted in the 80s, traded for power red and black in the 90s, but it has always been a staple of any beauty lover's makeup kit. There is, regardless of your skin tone, eye colour, hair colour or facial structure, a colour that will make your complexion pop and your face glow. These are my favourites. Indulge, my pretties. Pink lipstick is an investment buy.

Bite Beauty in Cassis is a deep, romantic and vaguely purple kissed hue. Available at Ry.com.au

Lavera Matt'n Pink is a paler pink shade that is nourishing to the lips. Available at Nourished Life

Too Faced Melted in Fig is a long-lasting liquid lipstick that acts as a stain. I discovered it in Barcelona and I still associate it with Barcelona and Paris. Available at Sephora

You may just want this for the luxe gold packaging. Don't miss out on the flattering, glossy candy pink shade though. Addictive. YSL Fetish Pink available at Myer.

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!!

Dance Medicine: Preventing Injury & Strengthening VMO

I saw the physiotherapist yesterday and he was very impressed with the strength I've built in my VMO (Vastus Medialis Oblique), the front thigh muscle that stabilises the knee. So many turn-out, straight leg lifts. It has made my abs burn like crazy to do them properly too. Bonus.

As they say though, the best cure is prevention. I don't want to put my joints at risk when I work in fitness and when I love training, teaching and the independence of free movement.

I also want to always be learning more about the body and how it works - the muscles, the bones, the brain. To that end, I have collected my tools and I want to share them with you.

Stretch and self-massage: So important when preventing an injury or just being able to move more freely, to stretch and also to massage and work into muscles that are feeling really tight. I have very tight glutes and hamstrings - especially after a couple of classes in a row. This can pull on my knee joint and also result in compensation with other muscles so that I'm feeling tense and sore.

While a foam roller is great for the ITB, I prefer a massage ball for glutes, back and feet.

My favourite way to use it is to come into a squat with my back against the wall. I place the bakball towards my mid-back and then I slowly come to standing and squat again, allowing the ball to roll up and down my spine. Eases out all those little niggles between the shoulder blades!

There are videos of how to use the bakballs for particular areas. I also take mine in the car and sit it either under my shoulder blades or into my lower back and press back into it. It presses into sore spots. If Drake or Diplo comes on, I end up doing a bit of a dance in my seat, which results in a mini massage. Recommended! 

Firm (black) BakBalls $29.99 @ BakPhysio

Regular (red) BakBalls $29.99 @ BakPhysio

Understand the muscles you use: Yesterday I asked my class to be curious about their bodies. I think we ought to be in wonderment every day at what we're capable of and the incredibly engineered machine that our body is! Having been through surgery and illness, I have so much appreciation for how the body wants to heal. It wants to perform. It loves movement. 

On my desk is Liane Simmel's Dance Medicine in Practice: Anatomy, Injury Prevention, Training. This is a guide to self-analysis, basic anatomy and injury prevention techniques. It also provides advice around training, nutrition and technique.

Liane Simmel is a former professional dancer who now runs her own clinic in Germany specialising in osteopathy and sports medicine. She also supervises strength and training programs for dance students and professional dancers. Dance Medicine $52.95 @ Taylor and Francis

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

Beauty School: Cult Beauty Buys and Vitamin B

YSL Touche Eclat is a cult beauty buy worldwide. Not just a concealer in a wand shape, but a brightening pen that works wonders on tired eyes and sallow skin. Models, makeup artists, beauty editors and beauty addicts all have at least one of these magic pens. See image below for a guide to where to conceal - make sure that "teardrop" area inside the eyes is on your radar. It instantly brightens and wakes up the whole face!
Mecca Cosmetica ($59)

L'Oreal True Match Blush in Baby Blossom was a chance discovery. I won the Garance Dore x L'Oreal Beauty Box competition and it arrived along with a bunch of other goodies. It is a pale ballerina pink that I absolutely adore. So subtle and with a naturally pale complexion, this is ideal. Rather than sweeping the apples of the cheeks, it is much more flattering to take blush to the upper cheekbones and towards the upper ear.
Vitamin Grocer Australia ($24.27)

Youngblood Creme Blush in Champagne Life is oil free, cruelty free and enriched with Vitamin C and E. I tend to use this shade as a highlighter rather than a typical blush because it is so glowy. Applied to the centre of the eyelids and the cupid's bow of the lips, it gives you a gentle burst of light where the sunshine would naturally illuminate your face. Glow, my pretty, glow!

Ry.com.au ($35.20)

Dior Air Serum Foundation is a luxe buy - no doubt. Entirely worth it if you consider cost-per-wear though! This goes on and stays on (through yoga, Pump, barre and meetings) while also being non-comedogenic so no nasty spots as a result of all-day, everyday wear.
David Jones ($79)

Here's another tip. The most vital really. No matter how much makeup you have or use, unless you are caring for your skin, hair and organs by eating well and sleeping, there can be no beauty mecca for you! To paraphrase Roald Dahl. If you are smiling and joyful, sunbeams will radiate from your face and make you truly beautiful.
In addition to joy, I am taking Vitamin B# - the new super dose from Blackmores. Vitamin B3 is essential for DNA repair, energy, digestion, skin and hair strength. It can't replace a balanced, healthy diet and this is your first priority - but if you are vegan or vegetarian, you may need to find out if you're low in Vitamin B generally. Totally recommended. Blackmores ($16)

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.

My Frown Leaves Town and Microhydrodermabrasion for Flawless Skin

I have been getting Botox to my forehead frown lines for the past four years. I am careful to have enough to smooth out the lines without “freezing” my face!

As an instructor, I need some expression and it doesn’t appeal to me at all to look false or to fundamentally change my face.

I have a habit of raising my eyebrows and tensing my forehead constantly. If I’m lying in bed, I notice myself doing it before I go to sleep and first thing when I wake up. I do it when I’m at the computer, or reading, or focusing during a workout. It makes the world of difference to find myself NOT tensing and frowning without having to check in and force it!

It also makes me feel better about myself. I don’t feel any pressure from anyone else. I do it for me.

I am very fussy about who I allow to apply injections to my face. These days, a GP or the local beauty salon can advertise injectables with seemingly very little training or understanding of facial anatomy and biochemistry. Be warned – you want someone who has been practicing long enough to know their business, has a loyal clientele, proven qualifications, and someone who will explain to you what the process is, what the risks are, and what the time frame is around effects taking place then wearing off.

I go across Melbourne to Elwood to see Michael Clague at Facelove. Not only is he exceptionally skilled and experienced (conducting training on cosmetic injectables around Australia), but he is funny, friendly and genuinely loves his work. He understands that I don’t want to look frozen or like the sixth Kardashian sister! I just want to smooth out the forehead creases. I have 12 units of Botox, after which it takes about a week before I notice I’m not tensing and frowning.

Facelove is a small salon located on Glenhuntly Road. There is parking galore around the side streets and it is in a little haven back from the shops and upstairs. Unlike another centre I’ve been to, there is no video running that tells you all the things you could and should do to your face and body! There is a deep respect here for working with what you want and what you don’t want. Having said that, Michael has a portfolio of his work to give an indication of what results can be expected from treating different areas of the face whether with fillers or anti-wrinkle injections.

He is all about natural looking results. You can check out pictures of his clients and there’s also a guide that answers the most common questions.

If you’re more about skin treatments, Facelove also does IPLPhotorejuvenation, laser hair removal, and microhydrodermabrasion (SO SO SO GOOD! Joni B does it - see picture) .

The celebrities are all about their lips and one of the most popular treatments is lip augmentation. Mike insists on balance, symmetry and ensuring that there is no “overtreatment” and falsity about the look. There is a good indication of what to expect on the Facelove website. It’s not cheap, but it does last 9 – 12 months and if it makes you feel more confident and you’ve done your research and decided this is what you want, then make sure you book in with someone who you trust.

Now, I do have to admit I haven’t ever watched The Batchelor (which might make me the ONLY person in Melbourne!) but I know Facelove treat Joni and she is absolutely gorgeous so I’ll have what she’s having! As a major fan of microdermabrasion, my next appointment is the 7 step microdermabrasiontreatment 

Disclaimer! A doctor should always check that you are medically fit for this treatment.

You can book online 

Or call 1300 458 491

DIY Manicure and Pedicure - Hello Yellow!

I know some people love getting their manicure and pedicure done in a salon, but it's just not for me. I'm not a fan of making small talk or sitting around being forced to listen to other people making small talk!
I also like throwing on a back-to-back TV series for binge watching, or putting on a long, intriguing podcast episode and flicking through the latest international Vogue editions while I'm waiting for my nails to dry.
I also don't mind getting into a headstand during nail drying time. Not something you'll see encouraged in your suburban nail salon.

Having said that, I only discovered CND through a salon and it is awesome. Along with OPI and Orly, I have a new go-to nailpolish label.

I managed the long, difficult task of choosing my colours (it had to be Vinylux because it promises to stay the distance: one week, no chips...your time starts now.)
No base required. The colour coat goes on, followed by the Weekly Top Coat and you're all clear to go lift weights, exfoliate like a madwoman, peel oranges, garden and grab stuff without needing to remove and reapply only days later. Phew.

Because life is too short for boring nails, I went with Bicycle Yellow and Sultry Sunset.

Also, because life is too short to smell like anything other than fruit and spices and flowers, I couldn't skip the wash and moisturiser in Black Cherry and Nutmeg. This is my full home spa experience after all!

I've got the 100% soy candle burning (Lux 400, made in Victoria!), the latest Vogue Italia (hey, it's free! My local library recognises a fashionista magazine addict and indulges me), my nail polish remover, Nurse Jackie Season 6 and a big plunger of coffee. And some free carpet space for headstand. Just in case.

If you are not able to paint inside the lines, or you want to be pampered, you can find a CND Spa via their site.

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.

You can find Satyananda Yoga in Ballarat and Melbourne

Listen to The Jillian Michaels Show on iTunes

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.

      

ABC of Skincare & Retinol for Acne, Wrinkles & Pigmentation

If you're serious about skincare, you are familiar with retinol. It's a form of Vitamin A that is used in both prescription and over-the-counter skincare products to alleviate acne and also to refine and plump ageing skin. It is found in high concentration in Accutane, which I did two rounds of as a teenager with terrible acne. It is a powerful ingredient and skin is highly sensitive to sunlight, tends to dry out easier and the lips need constant balm application.
Is it worth it? Absolutely. It completely cleared my skin.

For the past few years I have used a prescription Retinol (try Retin-A) but, through my strict research (Elle, Harper's, Vogue Paris, Vogue Italia, etc) I kept coming across a few dermatologist-recommended skincare brands using high-grade, proven ingredients.
So I had to have what the Italian, French and UK fashionistas are having, of course.
SkinCeuticals does two speeds of Retinol. Because I have been using a prescription retinol for so long, my skin is primed for the more powerful 1.0% formula. If you are new to retinol use, start with the less intense option (0.5% formula). Retinol has been proven to reduce acne, diminish wrinkles, fine lines and pigmentation. It is magic for clearing up blackheads and promotes collagen production for a more dewy, plumped appearance to the skin. Applied overnight, I use it three times a week. In this weather, I avoid direct sunlight and always apply SPF. Also, it is essential to avoid retinol if you are pregnant. This is true of any Vitamin A formula.

My current issue is uneven skintone. I'm naturally pale and for me, it's highly noticeable around my chin and jaw. So in combination with retinol, I'm using the Metacell Renewal B3. It sounds super scientific and promises to "re-clarify skin, reduce wrinkles, re-tighten surface elasticity, and even skin tone". I apply it 15 minutes before makeup in the morning and it leaves my skin smooth and primed for concealer. I have also used Medik8 Hydr8 B5 serum and it is awesome. You only need a few drops at a time. Worth every penny!

Since we've done Vitamin A and B, it's only fair to bring in the final factor. Vitamin C, when delivered in a highly stable and concentrated solution, is a powerful antioxidant. It protects against environmental damage (pollution, excess heating and cooling, dirt and grime) as well as repairing damage from sun exposure and pigmentation. I am a convert to Medik8 CE-Tetra. Medical grade Vitamin C and you only need a few drops at a time so it will last you for ages. Think of cost per use!

I highly recommend that your first port of call, before you consider clinical lasers or other interventions, is to invest in retinol and skincare that is suited to your skin (both the tone and texture). This might be pharmaceutical grade, like SkinCeuticals and Medik8, or it may be all-natural and organic. Do your research and only be satisfied with results that work for your skin. Some of the cheaper, supermarket ready skincare makes big promises but the concentration of vitamin A, B and C is just too low to have any effect. Be warned.
Full range of Medik8 and Skinceuticals available at FacialCo.