How to Stay Motivated When the Temperature Drops
You're certainly not alone if you are struggling to maintain your fitness routine with the temperature in Sydney dropping more and more every day. Picture this: you've been up at 6AM, done your morning routine, began you commute to work, with the sun rising, complete with mittens, hat, scarf, puffer jacket or long coat (yes, I realise we are being slightly overdramatic here, most of us aren't quite living in the snow, but go with me). You work all day, don't get a proper lunch break, and head home at 5.30PM, in the dark. On the bus, you have two options - get off at the stop near the gym or yoga studio OR you head home and settle right in to a glass of red, dinner and the heater. I know which one I could be swayed towards in the winter...
Making friends with carbs
Making friends with carbs It’s a common theory that carbs are the enemy. Atkins, Paleo, Keto - they have taught us to minimise carb intake to achieve fat loss. In reality, limiting your carbs can help with weight loss, but that depends heavily on how much you were or are consuming in the first place. First and foremost, it’s very important to understand the role in which carbohydrates play in the overall performance of your physical body. Their main responsibility is to provide you with energy. As the body’s natural go-to source of fuel, they are needed for physical as well as brain activity, and the healthy function of your organs. Once consumed, carbs are turned into glucose, which is also referred to as blood sugar. Whilst a some of the glucose is used for energy, the rest is being stored for later use. As your blood sugar levels rise, your pancreas pumps out more insulin, which is a hormone that tells cells to absorb glucose for energy or storage. Then effectively stored glucose is released due to signals being sent and glucagon being made. How does this develop our performance as individuals? Well, it makes sense now that your athletic performance can only be increased by carbohydrate intake. This is of good use to you, if you are looking at doing back-to-back classes, for example. Without an adequate amount of stored glucose in the body, other nutrients, such as muscle protein (unfortunately we do break down muscle first) and fat are used as a form of energy. The last thing we want is to lose muscle as muscle mass burns calories even while we're inactive. So, it is important we take in adequate amounts of protein especially post training. In simple terms, the over-consumption of carbohydrates in anyone’s diet can increase body fat and lower your energy, however if you dwindle your intake down to a minimal amount, your body will suffer and potentially your efforts during training will decrease, i.e. you will not be able to push yourself to your limit. Your body needs carbs to perform efficiently and effectively. So if your training includes intense routines, such as Melt & Burn or Ride, you need high quality energy to perform at your best! Need more fuel? If you want to fuel your body well, you should be eating healthy and regularly. Pick some good fuel sources post class from our coffee lounge - here's the menu to...
Why pressing the restart button is not just for your PC
Juicing every morning, but just can’t beat the cravings? It’s time to clean your system and press the restart button. My friend has been going through a comprehensive elimination diet for the last 3 weeks. I admire her for sticking with it, even if it means going BYO on social dinners, being the designated driver at parties and moments of serious food envy when your husband indulges in Golden Gaytime. It’s important to know how your body reacts to certain foods to find out how to eat right for your own body. Yes, we do talk about how much life is on your plate, but it is equally important to feel into the food you are ingesting. For example, I recently found out that my raw food diet left me with a slack digestion. With my Vata energy overload in my internal organs, grounding my diet will calm my nervous system when digesting. Meaning, eating baked potatoes, warm soups and spicy stir-fries is not off the list for me – in fact, these meals make me bounce and blissful. Check your Ayurvedic constitution to learn more about what food should make you feel yummy. Before you make any changes to your diet though, consider the following: THE IMPORTANCE OF RESETTING Your body can react to food that aggravates you in different ways and waves. Some foods you could feel sensitive to may stay in your system undigested for a long time, even days. Take for instance the fact when I eat a handful of cashews (I am sensitive, not allergic to nuts), I may feel the effects for a few days, and on day 3 I may have forgotten I even had nuts and wonder why I am unwell. Hence, a food diary is a crucial starting point for a full reset of your body. If you want to find out what food makes you feel good and what doesn’t, there’s a simple principle to follow: 1. Go plant-based (yes, no meat, fish, dairy, eggs for at least a week) 2. Cut out the usual culprits such as processed foods, sugars, wheat, gluten, nuts, caffeine, alcohol (there are lots of elimination diets you can follow) 3. Then reintroduce one item at a time. Juice cleanses for the first few days can be good for some, just be aware that if you are sensitive to fruit sugar like me, this option is not a good one. I would in any case reintroduce...
This is why we should eat chocolate to be happy
Yes, admittedly there are many reasons I could go on about why we eat chocolate to be happy. But in the following you won’t read about its anti-aging capabilities, or how it can help fight cancer. Neither will I tell you about the ancient native American relationship with the holy cacao bean that is being used in Shamanic ceremonies to connect to higher powers. Today is the day you will walk away with liberation from all the nutritional restrictions being put on you all day long. You will no longer feel deprived and hence overcompensate, because you will know better. Let’s start by analysing what it is that makes us feel bad about consuming chocolate. For me personally, being lactose, fructose, galactose and polyols sensitive (which means I can pretty much eat…hm, bugger all!) chocolate is definitely a no-go, even the yummy dairy-free Lindt dark chocolate with sea salt I love so much is off the list. But most intolerances, as we all know, are called that because we cannot tolerate an excess of them. If we’re allergic that’s a different story. But a tiny bit here or there is, even for me, irreplaceable. What really makes us feel bad is when we consume too much of it. That’s when we classify a type of food as bad. Moderation is key, self control the secret The mother of all evil is overindulgence. I have heard this a lot form our recent 6 week transformation challengers, and I know it’s hard! After a long day of running around, getting the kids ready, having the house tidy and working through our busy schedule, all you want to do is switch off and reward yourself with a little delight. Then, we open a block of chocolate with the genuine intention of just having a bite and end up with the empty wrapper; that is when we feel bad. We feel bad, not only because we know the excess amount of calories will be showing on our hips, bellies and thighs the next day and we realise we don’t have time to go to the gym and work it off. But also because, once again, we lacked self control. So how do we practice self control? By depriving and punishing ourselves for failing? I used to allow myself to eat chocolate only on a Sunday night while watching TV with my partner at home, so what ended up happening was, I went out and bought masses...
Vegan Winter Warmer: Carrot Ginger Cashew Creme Soup
INGREDIENTS: • cup celery, diced • 3cm piece of ginger, chopped finely • 4 cups vegetable stock • 1 medium potato, cut into large pieces • 3 cups chopped carrots • a pinch of sea salt • 1 1⁄2 teaspoons mild curry powder • 2/3 cup cashew cream (see recipe below) PREPARATION: Sauté the onions, celery, and ginger in oil in a medium sized pot until the onions are translucent (about 10 minutes). Add the stock, carrots, potato, curry powder, and salt to the pot. Bring the liquid to a boil, and then lower it to a simmer. Let it simmer for about 25 minutes, or until all of the carrots are tender. When the carrots are tender, turn off the flame. Using an immersion blender, puree the soup completely. You may also use a blender for this step, but work in small batches and be mindful of spattering liquid. Transfer the blended soup back to the pot, and warm through. Stir in 1/3 cup of the cashew cream. To serve the soup, divide it into bowls and top with a swirl of additional cashew cream. CASHEW CREME: • 2 cups raw cashews • 1 cup cold water • 1⁄2 tsp sea salt • 1 tbsp lemon juice • 2 tbsp rice malt syrup PREPARATION: Soak the cashews in cold water overnight. Drain cashews. Add them to a food processor and pulse a few times to grind them up. With the motor running, drizzle in water, stopping a few times to scrape the cashews down the food processor. You can continue to add more water, depending on how thick or thin you’d like the cream to be; you may want it as thick as whipped cream, or you may want it to be closer to the texture of coconut milk. If you do not have a food processer, you can add the cashews and the water to a high-speed blender and blend, adding water as needed, until you reach the desired consistency. We don’t recommend a conventional blender though. ...
7 ways to spark your digestion
To be able to feel at peace, it is important your body is a well-oiled engine. Like me, you may have had issues with your digestion in recent times, with food intolerances, nutritional deficiencies, eating in a rush and overindulging play a big part in making us feel sluggish and lazy. Let’s fire up your internal organs to help you absorb nutrients and move through accumulated matter, that will otherwise ferment and cause discomfort, bloating and slow down waste removal. There are different ways to do this, and it’s about trial and error to see what works for your individual makeup. Here are my top 1. DRINK WARM LEMON WATER First thing in the morning, it stimulates the production of stomach juices and hence aids digestion. Simply squeeze half a lemon in a 400ml glass and fill half with boiled and half with cold filtered water. If it's a little too zingy for you, add a tiny bit of honey or rice malt syrup (if you're fructose intolerant like me). 2. THE POWER OF APPLE CIDER VINEGAR Try organic apple cider vinegar in warm water on an empty stomach. Just a splash is enough, but make sure you buy the one with the ‘mother’ in it and shake well before using it. I'm currently experimenting with coconut cider vinegar, but am yet to give any useful insight. 3. LIQUID CHLOROPHYLL Add a few drops of liquid chlorophyll in your water to sip during the day. It is alkaline and draws water into your intestines (rather than your bladder) which will assist in moving your bowels. 4. USE PROBIOTICS Use daily probiotics in powder or liquid format (careful if you’re lactose intolerant like me or milk sensitive, as many products are made of lactobacillus that is derived from cow's milk). 5. DRINK PLENTY OF WATER In general, drink lots and lots of water, 2 litres a day minimum. Add some frozen berries or a couple of slices of orange for taste if you struggle to drink that much. Drink in little sips all day. 6. HERBAL TEAS ARE YOUR FRIEND There are specific digestive or detox teas that are made of a combination of herbal ingredients. Otherwise, peppermint tea is known to improve the flow of bile, which you need for digesting fat. Licorice, cinnamon and fennel teas are delicious and work well especially after dinner. 7. MOVE YOUR BODY Exercise speeds up our digestion by increasing our blood flow to the organs and stimulating the...
Why healthy doesn’t equal boring
There is often a misconception surrounding clean eating and fitness, namely that it’s boring, full of bland tasting food and chore-like workouts. However, this couldn’t be further from the truth. To me there is absolutely nothing dull about waking up early, going for a morning swim, then following that with a colourful, fresh fruit & veg juice. I couldn't think of a better way to start my day - it’s refreshing, positive and active! However, I do think for many, one of the main barriers to healthy eating is the fear of missing out on those delectable foods like chocolate and cheese, and giving up sleep or relaxation time to exercise. This doesn’t need to be the case. You can still have a slice of cheesecake here or there and wake up at regular hours because there are so many other ways you can integrate activity and wholesome eating into your life. So, if you're like me and have a dislike for anything mundane, here's how to spice up your healthy lifestyle: 1. Try a new exercise There are plenty of exciting new group exercises variations where time (and sometimes you) will fly, and your body will hurt in places you didn't know you had muscles! Trapeze classes, silk or acro yoga and barre pilates are four exercise forms that are trending at the moment, not only are they different from the regular cardio classes available, they also challenge your mind just as much as your body. 2. Take a raw food cooking class Get creative in the kitchen by coming up with unique raw food recipes. This might sound tricky at first, so I would suggest taking a raw food cooking class to learn the basics. After that, let your imagination run wild - you’ll never be able to look at cooked food the same again. If you’re like me, you’ll constantly be wondering how to emulate a meal as a raw recipe. Think raw pizza or fake cheesecake. When it comes to raw cooking, start with food you love. I even make my own chocolates, so I know what's in them and I can eat them guilt-free! 3. Make a healthy rewards program If you’ve recently started a new exercise or eating regime, it’s important to acknowledge and celebrate your personal achievements. Create a rewards program for yourself that integrates the elements of your new healthy lifestyle, for example instead of treating yourself to...
Five basic yoga stretches that will make you feel fantastic
Stretching is not only good for a healthy body, but it’s also said to have an impact on emotional states of mind. As the body carries tension in joints, opening them on a daily basis will free up the flow of energy and clear tension, both physically and emotionally. Forward fold Whether you choose your forward fold standing or seated, it will benefit you any time of the day. Simply tilt from the hip, keeping your knees slightly bent, stretch your spine long and reach with your nose for your knees. You can intensify by taking 10 breaths, lengthening the upper body and straightening the back on each inhale, then folding deeper on each exhale. You can slowly start extending the knees as well. Forward folds are great morning stretches to wake up the body, lengthen the hamstrings and your digestive system as well. Backbend To counter your forward fold I would suggest a gently backbend, such as bridge pose. Lie on your back with your feet grounded close to your sit bones and then press into your feet to lift your hips skywards until your hipbones are in line with your shoulders and knees. Keep pressing your knees in towards each other and walk your shoulder blades close so you can feel your heart lift towards your chin. Keep your neck long and count 5 to 15 breaths in this pose until you roll down your spine one vertebra at a time. Especially if you sit on your computer all day, backbends are great to open the front of the body and clear stagnant matter in the chest and throat region. Side bends Standing up tall, take your hands overhead on your in-breath and reach for the sky. Then lifting the chest, move your whole upper body to the left in the same plane and without rotating the hips or shoulders. Lift back up on the in-breath and move over to the right. Repeat a few times as it feels good to you. Side bends open the side of the ribcage and the intercostal muscles receive a massage and increased blood flow. The lungs and respiratory organs as well receive some loving. Downward dog This ever-so-restful pose is also a fantastic stretch to add to your daily routine. Start in plank with your shoulders stacked over your wrists and then without moving the feet, shift your body backwards so your chest reaches for your thighs. With the tailbone sticking up,...
How to nail your daily meditation
I believe the easiest way to bring your mind and body to a relaxed state where we can start to see beyond the problem in the very moment is a regular meditation practice, one you can incorporate into your everyday life. And this doesn’t even require a yoga studio! For example, when I used to get stressed at work, I would retreat to a quiet corner, put on my headphones and take 15 to 20 deep steady breaths from the very bottom of my lungs. I would focus on my own breath so that I'd become completely present and free myself from any restraining and negative thoughts. This should normally take less than 5 minutes and turn your pace and mindset 180 degrees. Here are some tips how you can start integrating a calming and regenerative practice of meditation into your life easily: 1. Start small - just 5 minutes a day to begin with. Then you can increase as you feel your attention remains in the present moment more easily for a longer period of time. 2. Begin by observing what comes up and noting it in a journal. No judgement, just taking notice and observing changes that occur over time. One of the big issues that occur in our human lives is that we attach a feeling or an outcome to any emotion that comes up. Just consider any thought or idea as it is without making it anything different. For example, if you notice that your breath is heavy, notice how this heaviness feels, rather than feeling bad for breathing heavily or changing your breath right away. Only when we become aware of what is, we can eventually be more present and worry less. 3. Give yourself time and be patient. Meditation is one of the hardest things to learn and master and to feel the real benefits will take some practice. It is a lifelong process to learn and you’re likely to never feel like you’ve mastered it ever. So be kind and gentle with yourself. It's too easy to get lost in that monkey mind of ours that jumps from one idea or thought to the next in seconds. 4. Create space for meditating, especially in the beginning. Take external distractions away, turn on soft music, light a candle and some incense to create a sacred space for your mind. Best to be outside in a park, or by...