A big part of why we do what we do, is we believe that one of the biggest parts to living a healthy life is through balance.
Balance - a definition in which different elements are equal.
Balance to us means a life that includes time being spent moving and being as physically active as possible, eating a diet that is well balanced and full of whole foods, spending regular time on YOU; reading, mediating, being grateful... and time spent just damn well chilling out and enjoying yourself.
Here are three quick tips:
Being physically active: this doesn't have to be completing a marathon or a high intensity workout it just means spending as much time being active as you can each day. So many of us work indoors with artificial light that just does nothing for those vitamin D levels! getting out and going for a stroll, can be a game-day changer.
Meditate: If you want to balance on your head at the peak of a mountain whilst chanting a thousand word Himalayan Buddhist script, then cool.... we more mean, just taking 5-10 minutes a day to centre your thoughts and breathing. This can be done in your car, on the couch or anywhere a little quiet.
Be Grateful: Just be grateful. that is all.
Now go get that balance - you wonderful thing.
There are many reasons why you may not be seeing desired results in your training... The good news is most of the time it boils down to 3 or 4 common reasons.
These reasons are generally either not training for a specific goal, poor diet, inadequate intensity, or over training - perhaps a combination of these? so lets get crackin' and find the path to victory!...
#1 Have a time/outcome specific goal - time and time again I tell my clients you need to have a goal! for example, a wedding you want to get fit for or a fun run you want to get a good time in. Having a goal you can than break down a plan to help you achieve this goal by the time otherwise we end up floating through each session with no need for any outcome.
Write down your specific goal and keep it somewhere you will see it and then plan backwards to make achieving this possible.
#2 Having poor nutrition or diet - not matter how hard you train you cannot out train a poor diet, make sure your diet is well balanced diet. When we say balanced we really mean balanced; make sure you include things you really enjoy in moderation and include a wholefoods diet with as many fresh ingredients as possible.
We recommend a prep day to get your fridge looking fit and fab. Bonus hint: If the bad stuff isn't in the house, your less likely to munch on it...duh
#3 You need to reach a higher intensity - sometime in the gym when working out on your own it is easy not track your intensity as well as you can when your in a group class or having a personal training session. A heart rate monitor is a great tool to ensure your stay in the perfect 'zone'. You want to keep pushing yourself, you see your results when you push yourself to your limits.
#4 Be mindful about over training - when you exercise you put your body under stress so it is really important to rest for the recovery of your muscles. Its good practice to plan at least one full day off from training to allow your body to repair itself. Without this recovery it can lead to injury, fatigue, a decreased performance and in extreme cases neural and endocrine fatigue... and who doesn't enjoy a nice rest every now and then?
*having a rest day doesn't mean sitting on the couch all day - try going for a light walk or having a light stretching sessions.
So next time you may be feeling like you are not achieving the results you want try addressing some of these issues and see if it helps you get back on track!
I just adore eggplant!!! It really needs to be cooked just right, but when it is, it is so delicious!
This recipe is a family favourite and very easy to prepare.
Serves 3-4 people
- 3-4 eggplants - slice the smallest amount of the side of each eggplant and slice in the middle of the sliced off section allowing the eggplant to be stuffed once cooked.
- Handful of fresh basil chopped
- Handful of fresh parsley chopped
- Cherry tomatoes x 2 punnets - cut into slices
- Tin of butter beans (can substitute for any other kind of beans if preferred) - drain and wash
- Garlic clove diced
- Teaspoon of olive oil
- Red onion diced
- Teaspoon of turmeric
- Teaspoon of cumin
1. Place all eggplants onto baking tray and place in oven at 170 degrees and cook for 10-15 minutes until cooked mostly through.
2. Using a fry pan brown diced onion and garlic in a pan with olive oil.
3. Add turmeric and cumin and cook spices out for 3-5 minutes not allowing to burn.
4. Add cherry tomatoes and beans and allow to cook for 20 minutes on low temperature .
5. Once cooked add half of the basil and all of the parley and stir through.
6. Using a spoon (not too big) stuff eggplants with mixture.
7. Place eggplants in oven for 20 minutes, once ready remove from oven and sprinkle remaining basil on top of each eggplant and serve.
You have probably seen a stack of these in the corner of the gym with people doing rather weird rolling activities on their legs, back or hips. Don't fear the roller...Embrace it!
While foam rollers are great for stretching out your muscles and reducing muscle soreness there are other benefits that you may not be aware of...
1. Improves posture: Good posture is so important in everything that we do and in particular it is important when exercising. Having good posture when exercising is so important to prevent injuries and to maintain good posture. Using a foam roller assists in improving posture as the muscles are usually tighter is areas that see a whole lotta work. For example if you work at the desk most of the time your pectoral muscles (chest) are likely to be shorter and your latimus dorsi muscles (back) are likely to be stretched or longer. Exercising and stretching will help this to even out, creating better posture.
2. Reduces cellulite: no one loves cellulite (I think we can all agree). Cellulite occurs when fat is pushed through weakened, dry or brittle connective tissue also known as fascia. This weakened connective tissue structure can be caused by gravity, ageing, dehydration, a lack of movement and poor circulation. A foam roller helps to boots circulation, smooths fascia and rolls out congestion and toxins. Using a roller can also help to regenerate connective tissue.
3. Improves sleep: Breathing efficiently is fundamental to healthy life and its so important in reducing stress. Using the foam roller improves elasticity in the lungs and rolling out can actually calm your nervous system and help you relax and breathe more efficiently at rest. This then helps you sleep better and rejuvenate your body and mind.
4. Helps strengthen your core: Having a strong core is important for maintaining balance, strength and overall physical activity. Using the foam roller to strengthen your core is a great way to use this versatile tool in everyday workout routines.
Check the video and cartoon dude out, for some basic rollin' tips.
For more information check out: https://draxe.com/foam-roller-exercises/
New Years resolutions can encompass so many different things, from being more adventurous to taking more time for yourself. More often than not, a New Years resolutions has elements of health and fitness.
Most of us would have made resolutions and goals at the beginning of this year but if you haven't managed to stick to it, you are not alone.
So what can we do to make sure we achieve our goals for 2017.
1. Breakdown your goal into "micro" goals that you can achieve every day. If you break your goal into smaller pieces "micro goals" and directly focus on these goals and keep moving through them until you achieve your ultimate goal. For example 2 workout sessions per week for one month, once you have achieve this goal then 3 workout sessions per week until you build up so you have something active each day.
- check out this link for some tips on micro goal setting: http://goodlifezen.com/5-tips-for-setting-smarter-goals-with-the-micro-perspective/
2. Set yourself a reward every time you achieve your "micro" goal. Figuring out what kind of reward you will give yourself when you achieve these goals in itself it is very exciting! This will give you the extra motivation to charge on and accomplish your long-term goal! A reward for me would be having a long bath or allowing time to read for hours. Something that makes you feel good.
3. Don't set too many rules for yourself. Having resolutions and goals is so important but it is important to be kind to yourself. To change a habit it can take 4 - 6 months so give yourself a break and if you miss a day or eat something you were trying not to eat accept it and start again as soon as you can. If I have a meal that I know is not very good for me I make sure I eat well for the rest of the day instead of saying to myself I will start again tomorrow, this works well for me.
4. Believe that you are capable. The mind is very powerful. Having the right mindset will allow you to achieve anything you want out of life. I know Ive done this and I have no doubt a lot of you are the same. I will be out with a friend discussing plans e.g. uni, career, aspirations ect and they have some doubts about whether they can do it and it's funny, as I have absolutely no doubt in my mind that they can achieve what they want in life.
Why don't we ever have the same confidence in ourselves, imagine how powerful your mind would be if you believed in yourself they way we believe in others!
- See link below for some tips on how to know you can do anything you set your mind to: http://www.paulcbrunson.com/2014/01/10-things-stop-today-order-believe-in-yourself-tomorrow/
Wishing everyone a happy and a healthy start to the year ☺
we would love to hear what your New Years Resolutions are?
This salad is so easy and everyone loves it, perfect to take to a BBQ or just as a delicious lunch.
Roasted chickpea, pumpkin and spinach salad:
400g tin of chickpeas
1/4 butternut pumpkin - peeled and cut into 2cm cubes
4 tbsp olive oil
1 tsp of salt
1/4 tsp of cumin
1/4 tsp of smoked paprika
4 loosely packed cups of baby spinach
1/2 red onion thinly sliced
Juice of 1/2 lemon
75g of feta
Heat oven to 190 degrees, drain chickpeas and blot with paper toweling. Use the oil, salt, cumin, lemon juice and smoked paprika to coat the pumpkin and chickpeas and place on baking tray.
Place baking tray in the oven and roast for 30 minutes. Tossing every 10 minutes.
Once ready, remove from oven and allow to cool for 10 minutes.
Place the spinach in a salad bowl and scatter the roasted pumpkin and chickpeas throughout the spinach, then scatter the red onion.
Crumble feta on top and its ready to go. Enjoy!
Options: Crush some walnuts, almonds and macadamia nuts through or even some toasted pine nuts. Drizzle some balsamic vinegar over the top.
Check out our other healthy RECIPES here.
We all have things that we can be grateful for but rarely do we express them, often we express the things we want in life well before saying anything that we are grateful for. Study have shown there are many health benefits that come with being grateful both mentally and physically.
It boosts well-being - Studies show that being constantly mindful of all the things you have to be thankful for you can boost your well-being by having a better mood, stronger relationships, better health and resilience.
Here are some tips for bringing some gratitude into your life:
- Say thanks. send a thank-you message or email to someone who did something nice for you recently.
- Keep a gratitude journal. every morning, write down three to five things you're grateful for. They can be simple or big things, the key is to think of at least one or two different things each day.
- Use visual cues. Put notes or objects that elicit feelings or reminders of gratitude and put them in different places so you see them throughout the day to help set your gratitude habit.
- Remember all the good times. Do a deep dive into some personal archives and reconnect with where you've been, what you've learned, and what you've loved along the way.
- Mediation. Take 10 minutes to yourself before bed or when you wake up and spend that time focusing on your breathing and trying to quiet your mind. Then tell yourself three or four things you are grateful for that day.
Our recent collaboration with S&B Catering, produced some pretty amazing breaky items for the Edith Cowan University. Easy and delicious items, like chia pudding, bircher muesli & vegan wraps - YUM!!