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Change, transition, and moving are all tough. There are certainly elements of them that provide a sense of excitement, but often these expected and unexpected life events can leave us feeling a little less in control and without energy and motivation to get out the door and move our bodies.

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What’s your Therapy?

I have moved a lot in my life and the one thing that I can always count on to ground me in any new surrounding is running. In my books running is like therapy, some of my worst moods have been turned around after a 30min trail run, some of my best ideas after a long run along a river and some of my best connections with friends have been made on a single-track trail. I love running, pure and simple.

Moving to Western Australia was quite the change for this Canadian Rocky Mountain girl and regardless of how open and prepared I was to this change my body was sure feeling the effects of an energy zapping transition. So I turned to the trails to lift my spirits and get a bit of that spark back I had been longing for.

I have always believed the best way to fall in love with a new place is to go for a run. We did just that in Esperance, WA when we ran from Lucky Bay to Hellfire Bay (well almost to Hellfire Bay) . Not only was this my first time in WA, but it was also my first time running in WA!

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The white sand contrasting with the clear blue ocean and then punctuated by the red rock was a spectacle that I don’t think I could quite comprehend at the time and I couldn’t have thought of a better way to experience other than with a trail run.

Nothing could have prepared me for that piece of humble pie as I realised right then and there I was so lucky to have this experience and the health and fitness to experience such a place on a run.

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What helps you gain perspective?

Energy restoring and grounding run? Mission Accomplished!

The best part about finishing this run aside from the runners high was jumping in the crystal clear water and then having a hot solar heated shower! Heaven!

A few technical tid-bits about this trail!

Trail Name: The Coastal Trail
Total Distance: approx. 15 km one way, but we did 7.5 out and back
Where we started: Lucky Bay Camp Ground
Where we turned around: Just past Thistle cove
Type of Trip: Out and Back
Type of Surface: Trail

More Information on this trail can be found here!

Do you have a favourite trail run in WA? What motivates you to run? We'd love to hear from you, so please leave a comment below!

Article by Brooke Darlington, Canadian gal turned Aussie lover, check her out at Mountain Girl Meets Surfboard!

Be well,

xoxo

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♥ First up, briefly tell us a little bit about yourself!

I was born in Colombia South America around 36 years ago. I have lived a very interesting, challenging, and varied life. I started my professional career as an engineer and worked for over fourteen years for high profile corporate organisations.

At the age of ten I already knew I had a passion for colours, clothes and everything related to image. However, I was meant to go to uni and do as my other two sisters did: become an engineer. So I did.

But I never put aside my real passion. By the age of fifteen, I was trying to learn as much as I could about makeup, style and clothing. I must have read hundreds and hundreds of books and magazines, and over the last twenty years I have done all the training possible related to image, first impressions and body language. I haven’t stopped learning and being fascinated by this magical world.

A few years ago on a retreat in Bali, I discovered my purpose in life and decided to start Alba Gomez Image Consultancy. It’s been a great journey—I’ve had great moments, challenging moments, exciting moments and uncertain moments, but always deep in my heart I’ve known that this is what I am meant to be doing with my life. I love to work with women, inspiring them to embrace who they are and how they look and helping them to feel fantastic.

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♥ Tell us about your daily beauty routine.

I wash my face in the morning with Clinique Take The Day Off Cleansing Milk then I just apply the Natio BB cream and after just my make up. I drink lots and lots of water during the day and at night I take my make off with Chanel DÉMAQUILLANT YEUX INTENSE wash my face with the Clinique milk and apply some jojoba oil and leave it on when I go to sleep.

♥ What's the one beauty treatment you can't live without? And your favourite place to have it done?

Funny thing is I don’t have a preferred one really. I like trying new things and places all the time, so couldn’t pick just one.

♥ Who do you trust with your hair in Perth, and why?

Manny from Chilli Couture in Perth.

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♥ Favourite budget / at home beauty treatment?

The jojoba oil is the BEST for your skin. If you use it every night you will notice the difference on your skin in less than 10 days.

♥ Your three, absolutely cannot live without, favourite products? Lancome concealer, my medicated Chapstick and my MAC black Rapidblack eyeliner.

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♥ Do you have any secret tips you use to keep looking / feeling great?

I think drinking water is the secret. I drink so much water that sometimes I have to stop myself from drinking so much. It helps to keep my skin looking good and younger. I give myself lots of positive affirmations so I can accept and love myself exactly as I am.

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♥ What beauty treatment/ wellbeing activity would you love to try but haven't yet?

Learning to dance Samba. I know it will make me really happy but I guess I am a bit scared. Samba is very different to all the Latin styles I grew up dancing with and it seems so difficult. So I’ve been saying for 8 years that I am going to learn but I haven’t… Just wrote some goals the other day and Samba classes were on my list 🙂

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♥ Describe a typical day of eating for you.

I start my day with my own prepared muesli with strawberries, banana and Greek yogurt. I have a snack about 2 -3 hours later, it can be nuts and cottage cheese or a green smoothie, then for lunch usually beef or chicken with salad and some rice or potatoes, a snack after 3 hrs similar to the morning one and then dinner just chicken or beef with a salad or vegetables. Lots of water all day. I always manage to squeeze some chocolate even if it is a little one.

♥ Describe your fitness routine.

I am part of a boot camp which I try to attend at least 3 times a week. It’s a combination of cardio, strength and weights. I also sometimes go for a brisk walks in the morning for 45 minutes.

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♥ Do you take part in any alternative therapies or take supplements? If so, discuss.

I do take supplements, omega 3, a special supplement that my Dr recommended based on what my body lacks and green tea tablets as I do not like the taste of green tea as much but I am aware of the benefits

♥ How many hours sleep do you usually get each night? Do you have any bedtime rituals or tips to help you get a great nights sleep?

I am so fortunate …because I sleep like a baby, usually 8-9 hours every night. But I usually do my to do lists at night before I go to sleep so I can relax knowing that my next day is already planned.

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♥ How do you like to relax? What are your favorite ways to de-stress?

I like walking while I listen to my guided meditations. I get a massage every two weeks which is absolutely important for me. I love singing and dancing my Latin music when I am feeling stressed. It makes me really happy.

Find out more about Alba's great work at her website!

If you have any questions about Alba's routine, or anything you'd like to find out more about, please leave a comment below! 🙂

Be well,

xoxo

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Samudra is the home of raw food and yoga in WA. I’d visited their awesome Dunsborough café many times before, so when the opportunity came up to experience one of their weekend detox retreats you could say I was pretty darn excited 😀

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DAY 1

Arriving at the café on Friday afternoon, I was greeted by the lovely retreat organiser Erin and filled out a quick questionnaire while sipping away on a fresh green juice. I then met the gorgeous group of 10 other ladies each on their own health and wellbeing journey.

Samudra has won a heap of awards for their vegetarian café (Open 7 days a week) and upon eating there it's easy to see why.

A delicious live food dinner was consumed (the BEST zucchini ‘pasta’ I have ever had!), followed by a 45 minute yoga nidra session (which is equivalent to 2-3 hours of sleep, winning!) before bedtime.

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DAY 2

I practically bounced out of bed I was that excited! 7am was our morning yoga class with the down to earth and witty Lisa. Every morning we practiced in a beautiful yoga space located within the Samudra grounds. Complete with calming music and the BEST smelling sandalwood essence, it was a great environment to practice in. Lisa was like a walking yoga encyclopedia (her knowledge was amazing) and modified the class to suit everyone. We were taught various breathing techniques and some basic Ashtanga yoga sequences.

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After breakfast (Granola and fruit, warm almond milk and beetroot juice, YUM!), we headed back to the yoga room where Erin took an informative workshop on Ayurvedic cleansing and eating. Lunch then followed and was a delightful affair of raw dips, dehydrated crackers and veggie wraps. Even though we were ‘detoxing’, at no point during the retreat did I feel starved or deprived. In fact every meal was so filling that I almost had to force myself to eat the next one (it’s a hard life, I know). The dessert cabinet (yes dessert and coffee are all still available at the cafe) had been calling my name since arriving on Friday, and after lunch I conceded defeat, sharing a raw carrot cake with one of my fellow retreaters. It was deeeeeeeeeelish 😀

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After 2 hours of free time for treatments, beach time, browsing in the eco-store, relaxation and reflection, Erin gave a fun demo on green smoothie making with some interesting flavour combinations! In the evening we practiced yin yoga with Lisa before a nutritious dinner and then bedtime.

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Day 3

After morning yoga, we had a satisfying breakfast of berry buckwheat porridge, fruit, and green juice. The rest of the morning consisted of activities including a kitchen tour (a behind the scenes look at where all the delicious Samudra goodies are made), a sprouting demonstration and a quick demo on how to make nut ‘cheese’ (because all of us were obsessed with the cashew cheese they had been serving us!).

Before lunch we were guided through an hour of mediation practice with Mike. This was absolute bliss and I know I wasn’t the only one who fell asleep to the sound of Mikes calming voice! The afternoon yin yoga session was a great way to end the retreat and was full of fun and laughs. One thing I really loved about the retreat was how personal it all was. Erin and Lisa would join us for every meal, and were always on hand to talk and answer questions. All the staff at Samudra were so welcoming and were always willing to share their expertise and knowledge.

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You can do the retreat by yourself (you'll make friends in about 3 seconds anyway) or with a friend. Accommodation isn’t included in the price but if you’re heading down with a friend or partner sharing the price of a hotel room would save money. Another bonus- if you sign up with a friend you each get $100 off the cost of the retreat!

These retreats aren’t just about detoxing your body. They’re about detoxing your mind, clearing out negative thoughts and beliefs, recognizing what triggers bad habits and learning strategies to deal with them. If you want to do something nice for yourself, be surrounded by beautiful people, eat good food, learn more about yoga, meditation and all round health, I’d definitely recommend you book yourself in for one of these awesome weekends away!

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**Note to future Samudra visitors. You MUST try their AMAZING choco mint ‘ice cream’. It’s dairy free and made from a base of almond milk and cashews. This flavour was truly out of this world! It includes the superfoods spirulina and chlorella, which are great for detoxification. My mini tub actually melted on the way home (which wasn’t so bad) because I ended up drinking it like a smoothie. OHMYGOD YUM!

Have you ever been to a retreat, detox or otherwise? Heard of Samudra before? I'd love to hear from you in the comment section below!

Review by Kavisha, who’s already making plans for a trip back and wishes they’d extend the train line down to Dunsborough…

Disclaimer: I was a guest of Samudra's, all thoughts & opinions are 100% honest and my own!

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♥ First up, briefly tell us a little bit about yourself!

My name is Chloe; I run a Yoga business called Yoga Love. I teach private, corporate and public classes around Perth. My back ground is Contemporary dance, as well as over a decade of performing, teaching, & training a Brazilian martial art called Capoeira, I feel like I have lived many lives!

Prior to starting my business I worked as a Health & wellness coordinator on the mines working a FIFO roster. Although I learnt a lot on the job and it was very rewarding, I did come to an epiphany on a trip to Bali that this wasn’t quite what I wanted to be doing with my life. I got home, quit my job & started my Yoga business. For me, wellness is about finding balance in ‘your’ life for ‘you’, whatever that means to you – because at the end of the day we are different. I love teaching Yoga, seeing the effect it has on people’s lives, there is always a shift of some kind!

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♥ Tell us about your daily beauty routine.

Generally I wake up most mornings at 5am for Yoga, so it’s a few snoozes on the alarm clock, then a super quick jump in the shower, I love using Dermalogica Special Cleansing Gel, it’s so quick and easy. I pop on a little Nivea light feel sun cream 30+ then I’ve just started using Pevonia Botanica which I love, it smells amazing! In the evening I use Dermalogica Daily Resurfacer which is a great exfoliating foaming powder, then Pevonia aromatherapy dry skin oil & Rejuvenating Dry skin cream. Once a week I use Sukin purifying Facial Masque which is a really natural inexpensive product, but it feels great.

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♥ What's the one beauty treatment you can't live without? And your favourite place to have it done?

I would have to say it definitely a massage! And my favorite place to have it done is at a fantastic little day spa in Seminyak Bali called Amo Day Spa. They have a massage there that was designed with the help of an orthopedic surgeon, it is out of this world!

♥ Who do you trust with your hair in Perth, and why?

I wear my hair up so much that I don’t get it done as often as I should, but I do like visiting House of Ernest in the city, they are consistently good.

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♥ Favourite budget / at home beauty treatment?

A great Ayurvedic facial treatment is combining almond meal into a paste with rose water, then smearing it onto your face for a few minutes. It’s a wonderful cleanser, it smells so good, it’s all natural, and doesn’t cost the earth.

♥ Your three, absolutely cannot live without, favourite products?

My Pevonia Botanica facial oil, Moroccan hair oil, and hand cream of any kind.

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♥ Do you have any secret tips you use to keep looking / feeling great?

Self care is something we don’t do enough of, I always tell myself I deserve to have a break & I’ve worked hard. Whether it's popping face mask on with a good magazine and a cuppa tea, getting a massage, or going to a Yoga class! I think self care, and creating time for your self is the greatest beauty tip I have. We all deserve time out.

♥ What beauty treatment/ wellbeing activity would you love to try but haven't yet?

I would love to do a great raw food detox retreat somewhere exotic, perhaps this year?

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♥ Describe a typical day of eating for you.

I usually don’t eat in the morning until I finish my first few Yoga sessions, I have a protein shake in the car unless I can get home for some eggs. I am on the road a lot so a few times a week I take myself out for breakie I love Huevos rancheros, a Mexican beans and eggs dish Yumo! I then get a wrap something protein and salad, almonds and trail mix in the afternoon, and then I often eat fish and a crazy salad for dinner. I make some crazy salads, it’s my thing…my favourite is spinach, feta, seeds, strawberries and balsamic.

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♥ Describe your fitness routine.

I do so much Yoga during the week that my fitness routine outside of that is the occasional class, I really like Floor Barre, it’s a ballet/pilates style class anyone can do. Then my other thing is to walk my two beautiful Labradoodle dogs Buddy & Ted.

♥ Do you take part in any alternative therapies or take supplements? If so, discuss.

I really think massage is so important, I try to get a Shiatsu massage every few weeks. One of my Yoga students is a practitioner and she is amazing & very well priced – www.sasashiatsu.com!

♥ How many hours sleep do you usually get each night? Do you have any bedtime rituals or tips to help you get a great nights sleep?

When it comes to sleep, I have a set routine which fits in well with my work. I probably get around 6 hours sleep a night, but the most important thing I have learnt to do is NAP! I have a good nana nap in the afternoon before my evening classes which puts me right. If I have trouble sleeping then chamomile tea usually does the trick!

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♥ How do you like to relax? What are your favourite ways to de-stress?

One of the thing I love to do to relax is a long trip to the beach, take everything from magazines to a picnic and spend the day under the umbrella feeling lazy at the beach, for me it’s like a mini holiday break!

Thanks to Chloe for sharing her yoga-tastic routine!

If you have any questions for this lovely yogi, please leave them below in the comments below! 🙂

Be well,

xoxo

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“Breakfast is the most important meal of the day”

It is phrase we have heard over and over again; from our parents, from cereal companies and from doctors and nutritionists the world over. But why? Breakfast is literally the breaking of our fast from over night, and what we put into our bodies in the morning sets the tone for our blood sugar levels, energy levels and hunger levels during the day.

Unfortunately, there is a LOT of conflicting opinion from the world’s leading nutritionists and medical personalities about the best way to do this. Fruit until midday, smoothies or juices, protein shakes, carb based brekkies, cereals – the choices are endless but why is modern research backing up the benefits of protein based breakfast for sustained energy and long term weight management?

The satiating nature of protein (lean meat, eggs, dairy, beans/legumes, nuts etc) means that energy is slowly released and the food takes longer to digest. This is good news for your body, meaning you stay fuller longer and don’t get the spike in blood sugar from quickly digested food (which is the reason you can be hungry half an hour after eating fruit, as it takes only around 20 minutes to digest) and this reduces your need to snack in order to sustain your energy.

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I decided to test this theory by keeping a food diary over four weeks, noting my hunger and energy levels during the day as well as the food I consumed and how it made me feel, and the results were very interesting. After a purely carbohydrate based breakfast (fruits, smoothie of just greens and fruits) I was hungry again in only two hours, and that hunger lasted the whole day – regardless of what I ate for lunch and what exercise I did – meaning I kept snacking all day.

When I started the day with protein (two eggs and a side of veggies or a protein shake) my hunger lessened all day, particularly after lunch where my usual 3.30pm sugar cravings all but disappeared! These results were repeatedly the same over the month of keeping the journal, supporting the research that protein in the morning is key to stabilising blood sugar and managing your weight and energy levels.

So how can you incorporate protein into your breakfast? Don’t worry, we don’t have to start downing raw eggs à la Rocky Balboa, there are many tasty ways to incorporate savoury, protein rich foods into your morning meal:

♥ Leftovers – don’t be afraid of leftover quinoa/legumes/free range meats (if you eat these!) and vegetables for breakfast. It’s super easy to reheat and requires no preparation – perfect for early morning starts!

♥ Eggs, any style – omelettes, poached eggs, scrambled eggs – any way you have them eggs are wonderfully nutritious, full of protein and a great way to start your day! Add your favourite veggies and herbs to keep flavours interesting and bump up your daily nutrition!

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♥ Protein Smoothie – add a base of your favourite milk, some good quality protein powder (Sunwarrior, NuZest Clean Lean Protein and 180 nutrition are great!) frozen fruits and some nuts/seeds for good fats and added protein and blitz! Bonus points if you add a handful of spinach or your favourite superfoods! I love adding chia seeds, goji berries, acai and maca powder! Cacao makes for a chocolate smoothie – and who can complain about a chocolate milkshake for breakfast?!

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♥ Quinoa Porridge – swap your rolled oats from pre-cooked quinoa! Quinoa is a complete protein and a great, nutritious way to start your day. Have it sweet (with fruits, nuts and oat milk) or savoury (with spinach, sweet potato and toasted pepitas)

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♥ Yoghurt and Nuts – top your favourite yoghurt (must be PLAIN i.e. NO added sugar! Full fat organic Greek yoghurt is the way to go!!) with mixed raw nuts and seeds, coconut flakes and some berries for a portable, quick and filling breakfast.

♥ Baked Beans on Toast – a great winter favourite, top whole grain toast with baked beans for a savoury and protein rich comfort food brekky

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♥ Nut Butters on Whole Grain Toast – nuts are a great source of protein and good fats to kept your feeling great all morning

If you have been starting your morning with a green juice/smoothie but not feeling the best, don’t worry! Green drinks are beautiful, nutritious and full of quality vitamins and minerals, a wonderful way to increase your fruit and vegetable intake! Perhaps you could try having some quinoa porridge with your smoothie? Or what about some almond butter on rye sourdough with a green juice on the side? Or drink your green juice while your eggs are poaching! These are easy ways to make your meal more complete and still have the goodness of your morning greens!

And for the record, my favourite breakfast is two poached eggs with half a sliced avocado and some leftover coconut oil baked sweet potato and spinach/kale sprinkled with turmeric and chilli! Delicious!

What is your favourite protein-rich brekky? Do any of these sound tasty to you? Leave a comment below to let us know!

Article by Lauren Rose Burke: she is a yoga addict, tea junkie and health nut from Sydney Australia, who loves to search for new ways to heal yourself and boost your beauty through exercise, mindfulness and nutrition!

Blog: laurenroseburke.wordpress.com
Twitter: @LaurenRoseBurke
Facebook: www.facebook.com/LaurenRoseBurke
Instagram: @LaurenRoseBurke
Tumblr: laurenroseburke.tumblr.com

Be well,

xoxo