by Annette @ Wellness WA | Jan 15, 2020 | Exercise, South of River
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What is Pilates? Pilates is an uplifting practice focused on toning, lengthening and balancing the body. As a self- confessed Pilates nerd and instructor, I work with clients to discover their mind to muscle connection, where we not only target the large muscle groups, but also those teeny tiny muscles you never knew you had. Yup, Pilates burns, but the burn is so good and slightly addictive!
It’s no secret Pilates has played a starring role in creating some seriously hot bods (think Jennifer Hawkins, Miranda Kerr and Kate Hudson to name only a few). But Pilates isn’t just for the ladies. Over the years, as a Pilates instructor I’ve seen a marked increase in the number of dudes in my classes. You know when the likes of Nat Fyfe credits Pilates to minimising his soft tissue injuries (in a Brownlow winning season no less) you’re sure to see an increase in foot traffic! The best thing about Pilates is there are so many different styles to choose from. You can choose to get sweaty, go classic (technique is boss in these classes), clinical (good-bye funky knee) or even mix a little dance in to the class- the options are endless!
Lucky for us Perth being home to some of the most active people in Australia and has a bevy of gorgeous studios just waiting to be discovered! Check these studios out for your Perth Pilates fix!
Body Base Pilates – North Fremantle
A beautiful boutique studio nestled in the back pocket of North Fremantle, Body Base Pilates is only a short distance walk from Leighton Beach and some of the freo locals’ favourite cafes and bars including Bib and Tucker, The Orange Box and Mrs Brown. A newly renovated studio, Body Base is breezy, light and modern, with so many cute indoor plants you’ll be inspired to start your own plant baby fam! Body Base offers all your classic Pilates classes including matwork and reformer, however spices the offering up with some newly introduced classes including a 30-minute power session (think TRX on steroids), progressive reformer (a combination of more advanced repertoire) and barre classes.
Reformed Pilates Co – Applecross
A small boutique studio that offers an intimate setting with an 8 client max, you are guaranteed personal attention from your instructor. This studio caters for all types of fitness and has specific classes for over 50’s and mums and bubs, so there’s something to suit everyone’s needs!
KX Pilates – Booragoon
KX Pilates is your one stop shop for taut tums and toned peaches! This Pilates studio follows a more a modern approach to Pilates, integrating heavier weights, cardio and advanced repertoire and is a good place to get your sweat on. You know those fancy Instagram Pilates poses? You’ll likely get to try these here. The instructors are not afraid of a challenge so why should you be?!
Pilates Centre WA – East Fremantle
Pilates Centre WA is owned by one of WA’s most senior and experienced instructors Trudy, who will put you through your paces! Classes are small here, so you will be given ample attention and the instructors are simply lovely. My tip is to try instructor Kasey’s cardio class. An ex prima ballerina for the WA ballet, she knows how to lengthen and tone like no other.
Control Pilates and Fitness – Hamilton Hill
The new kid on the block, Contrology Pilates opened in Hamilton Hill just over a year ago now, bringing the love of Pilates to Hammie Hill locals. This studio has a diverse schedule and a host of creative instructors who are not afraid to teach you Instagram style moves. Best of all the studio just got Afterpay, so now you can buy your Pilates classes in an even more budget friendly way – winning!
by Annette @ Wellness WA | Jan 3, 2020 | At Home, Wellness Tips
Every new day is like turning the page on life and having a chance to refresh, re-set and start again! So, if we’re refreshing ourself, it makes sense for us to be able to refresh our skin too. Is it even possible to wake up with better skin? Well, I’m hoping my seven top tips might help you do just that!
Always Be a Barefaced Beauty
It’s the absolute golden rule that you should always, always, ALWAYS, remove your makeup before bed, yes, even after a late night out. This is with good reason. Hopping into bed without taking your full face off is a surefire way to clog up your pores and boost free radicals. This speeds up the ageing process , which is certainly NOT what you want if you’re looking for a dewy morning glow.
Pamper Yourself Ready for Beauty Sleep
Although I’ve told you above to be a barefaced beauty when you slip between the sheets, once you take off your makeup, there are a few more layers of the good stuff you should think about popping on to your face, to help you wake up with glowing skin. A nice cleanse, tone and moisturise should do the trick!
Think Smartly About What you Drink
If you do happen to be out socialising ahead of hitting the sack, make sure you’re not crawling into the sheets parched! Try soda water with fresh lime or coconut water as a mixer if you’re having alcohol, to counteract its dehydrating effects. Definitely avoid sugary, caffeinated drinks too, such as cola, fruit juices and energy drinks, as they can unsettle your sleep and leave your skin thirsty.
Nail Your Pillow Position
Did you know, your beauty sleep may actually be contributing to your wrinkles!? No word of a lie, sleep wrinkles can actually form by what is believed to be the result of the skin being pushed and pulled against the pillow, damaging skin-smoothing collagen over time. Future-proof your face by sleeping on your back – lying face down or sideways on your pillow can help cause lines to form.
Slip On a Silky Eye-Mask
Another nifty trick to avoid those dreaded face creases, while you unwittingly catch your zzzzs, is to invest in a silk eye mask! It not only blocks out the light to help you drift off, but it can also help with your skin staying crease-free by helping to prevent the pillow from being pushed into the side of the face. Plus, the silk can also soothe the skin, helping to lock in moisture and prevent visible dehydration. Amazing!
Pile the Pillows Up High
Aim to sleep with your head elevated on two pillows, as if you lie flat during your slumber fluids can pool around your eyes causing you to wake up with puffy peepers! Keeping your head elevated during the night means the fluids don’t have the opportunity to gather up, so you wake bright eyed and beautiful!
Bank Those ZZZZZZ’s
Perhaps the most obvious tip, but certainly the most crucial, is to actually get enough sleep to quantify the phrase beauty sleep in the first place. Go to bed at a decent time to ensure you lock in a good eight hours. Those that get the recommended dose of shut eye wake up with smoother, clearer skin. If you are sleep deprived, there’s a chance you’ll look pale, worn-out, and have bags under your eyes. So get into a relaxing bedtime routine, avoid screens and get ready to reap the rewards when you wake!
Contributor: Katy Rachel Moore is into all things wellness and loves to get her teeth stuck into into the latest health trends.
by Annette @ Wellness WA | Dec 18, 2019 | Cheap / Free, Exercise, Food, Inner City, Other, Wellness Tips, Yoga
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It’s easy to get stuck in a cycle of unhealthy (but still fun!) habits when you are in a relationship – Netflix, Uber Eats & a bottle of wine every weekend… sound familiar?
That’s why we’re here to shake things up and make date night a health-boosting experience again, at least every once in a while!
We have compiled some of our favourite fun, healthy and unique date ideas that might have you considering cancelling your Netflix subscription. (Oh who are we kidding, we could never give up Queer Eye!)
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Recipe for Love
So you’ve heard that the way to a man’s heart is through his stomach? I think that definitely goes for ladies too! So why not improve your culinary skills together by taking a cooking class?
If plant-based is your style like it is ours, why not bump the health factor up a notch and try a Vegan cooking class at Salt and Company in West Perth? Even if you aren’t vegan or vegetarian, plant-based cooking is a great way to incorporate more variety into your repertoire, perfect for #meatfreemonday!
Cute and healthy date where you get to learn a new skill, get a little competitive over who can cook the tastiest Jackfruit taco, AND enjoy some delicious food at the end of it? Sign us up!
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Axe me on a date!
What could be more romantic than axe-throwing? Ok hear us out, this one is a little unconventional, but there is nothing like a little bit of friendly, flirty competition! Axe throwing isn’t just a sport for bearded men in flannos, it’s actually the newest trend to hit the streets of Perth, perfect for a fun night out!
And it’s the dream date night combo, whether it’s to help break you out of your relationship rut or break the ice with a new bae (#swiperight), you can enjoy a special Date Night package with the team at Maniax. Running every Friday from 8-10pm, it includes a 2-hour axe throwing session, plus 1 on 1 coaching, target practice and a tournament against other couples, all for only $100!
Plus, since it is conveniently located in Northbridge, you are only a short stroll away from bars and restaurants for when you have worked up your appetites.
For more information on Maniax Date Night, visit their website.
Bleeding Love
There is no greater feeling than being able to help people, apart from the feeling of being in love, of course! So why not combine the two and have a date night where you can truly make a difference, by making an appointment to donate blood?
You need to check whether you are able to of course (visit their website here to see the requirements!) but Australia is in desperate need of donor blood and it literally takes less than 30 minutes, and barely hurts at all! Plus, the warm, fuzzy feeling, and the great karma you will receive make it all worth it.
The Perth CBD donor centre is centrally located in 140 Perth (just behind the Perth Underground train station) and is surrounded by great food options, so you can truly make a date of it and head out for a bite to eat after you donate (just make sure you skip the drinks!).
Make an appointment here.
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Be More Flexible
Whether you’re a regular yogi, or you don’t know your downward dog from your Warrior II , there are a million reason why you should try yoga on your next date! Okay, so we don’t have time to list the full million reasons, but we have three very good reasons why practicing yoga with your significant other can help improve your relationship.
♥ Stress less – Yoga has been proven to help ease stress and lower your levels of the stress hormone cortisol. It has also been proven to help relieve anxiety.
♥ Smarten up – Studies have shown that yoga can actually improve your brain’s ability to think more quickly and accurately – meaning you might be less likely to say the wrong thing when your partner is grumpy!
♥ Flexibility – Yoga can increase your flexibility… ummm… need we say more?! 😉
Our favourite new spot for yoga classes is Yab Yum Yoga studio, located in Victoria Park and their brand new inner city studio! Choose from a range of classes including Slow Flow, Deep House Vinyasa, or Restore and Align. Check out their website and timetables to book in your next class!
Ain’t No Mountain High Enough
If you are after something that is a bit more low-key, then strap on your runners and slap on some sunscreen because we know the most romantic hiking trail in Perth.
Ellis Brook Valley is located in Martin, just minutes from Gosnells town centre and is one of the richest wildflower locations in Perth. What could be more romantic than spending your day wandering through stunning wildflowers and amazing views? There is also a huge array of wildlife in the area, so you might even spot an eagle or kangaroo!
There are a couple of easy trails to choose from, ranging from 430 meters to 2.8 km’s, but for those after a bit more of a challenge, try the Sixty Foot Falls Circuit which is a 2 kilometre loop that reaches to top of the stunning Sixty Foot Falls waterfall, giving a jaw-dropping view of the valley and Perth City beyond.
Click here for directions.
So not matter if you have chosen to follow some of our ideas, or if this has sparked your own idea for a fun activity for your next date, we know that you can wave bye-bye to Netflix for a while! (At least until the next season of Queer Eye drops!)
If you do follow any of our ideas, make sure you tell us! Tag #wellnesswa on your social pics or leave us a comment!
Be well,
xoxo
Leah is a freelance content creator from Perth who loves her dog, trying weird fitness trends, beach days and avocado toast. Follow her Instagram @leahonthedoor
by Annette @ Wellness WA | Dec 11, 2019 | Food, Reviews, Yoga
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Welcome to Kalamunda!
The name ‘Kalamunda’ is derived from two Australian Indigenous language words, with kala translating to “home”, and munda meaning “forest”. These translations give rise to the city motto… “A home in the forest”. Which is a very apt description of this gorgeous, leafy suburb.
There’s nothing quite like life in the Perth Hills. The best thing about living up in the hills is the closeness to nature. A bush walk is the perfect place to clear your head, catch up with friends or go for a run with your pooch on one of the many trails. These trails are a lifeline, a dose of medicine, and I am so grateful to have access to them every day.
Over the last 5 – 10 years, the wellness scene here in the hills has grown so much, and there is really no need for locals to ‘go down the hill’ anymore to get their wellness, and every reason for city dwellers to pop up for a relaxing + rejuvenating visit.
The ultimate day of wellness in Kalamunda looks something like this to me…
♥ THE MORNING
What better way to start your morning than firing up the muscles and endorphins at Sixty7Six, a local functional fitness gym located in the backstreets of Walliston (Kala’s neighbouring suburb!), making it the perfect first stop on your road to wellness for the day.
Their bootcamp-style classes are high in intensity, constantly varied and ALWAYS fun! Give this group class a go, or if one-on-one is more your thing you can hook up a session with a personal trainer. All levels of fitness welcome!
If you’re looking for a more stretchy & bendy start to the day, Deb from Yoga Centred has you covered. She is my favourite yogi of all time! After living overseas for more than 2 years, I really couldn’t wait to return home and go back to her amazing classes! Throughout the warmer months Yoga Centred also offers Yoga in the Park, which is the dreamiest way to start your Sunday morning.
You can find Yoga Centred at ‘The Village’, Yoga Shala on Haynes Street in Kalamunda.
♥ BRUNCH TIME
When the morning hunger strikes, it’s time to call into Jack & Jill! Can I pull the old ‘I knew them before they were famous’ card? Seriously though. Best. Breakfast. EVER.
Jack & Jill really do have something for everyone. Whether you’re wanting to go full blown wellness with cold pressed juice and paleo bread, warming porridges, or maybe an ‘Old Faithful’ Aussie breaky, they will definitely have you and your possibly less wellness inclined friends covered.
J & J is also a great place to celebrate a birthday and connect with the people you love.
♥ LATER ON
When the sun starts to nestle down over the horizon, it’s time to head outdoors. What would a day of wellness in Kalamunda be without a nature walk? Lesmurdie Falls is the place to be at sunset in the Perth hills. Poochies are allowed so bring your four legged friends, and there are lots of little nooks where you can chill out, have a picnic and watch the sun go down with your fave people.
If a sit down meal is more your style, The Cavern has always been one of my favourite places to head for dinner in Kalamunda, but recently I realised they have gone NEXT LEVEL.
They now have an entire Gluten Free AND Vegan menu listed separately from the main menu. So if you’re coeliac, gluten intolerant, vegan, vegetarian, or just happy to go with the flow, the Cavern can cater for your needs. Plus is the food is absolutely incredible!
With well known Perth chef John Mead heading up the kitchen, this tapas restaurant is one not to be missed on your next trip up the hill.
Blog post by Jaime, naturopath and owner of Nutrition Mind Collective.
Be well,
xoxo
by Annette @ Wellness WA | Dec 6, 2019 | Interviews
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1. First up, briefly tell us a bit about yourself and what you do!
I’m a first-time mum, content creator and health and fitness lover! I have a YouTube channel with over 1.3M subscribers along with multiple projects including my own activewear line, natural body care products, fitness programs and Inner Health and Beauty product with Tropeaka just to name a few! I also have a lot of exciting projects coming up in 2020!
2. What time do you wake up most days and how many hours of sleep do you aim for?
Well with my little Fox I have no choice other than to wake up early, which is fine by me, I love being a mum! 8 hours is the dream, but I don’t get that at the moment! On average I wake up around 6:30am buttt… in saying that, I’m also up at 11pm and 3am breastfeeding haha.
3. What’s your morning routine to set you up for a great day?
Before I consume anything, I always start my morning by having a large glass of water with a heaped tsp of my inner health beauty powder, Body Bloom. It’s full of probiotics that aids in digestion and is full of powerful superfoods that are rich in antioxidants. This may be TMI but… it’s the key ingredient to my morning poop (you wanted honesty right!?).
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4. Describe a typical day of eating for you.
My day-to-day meals change depending on how I’m feeling but I usually consume paleo-based meals. I ensure I’m consuming a good range of protein, carbs and fat in every main meal, and snacking in between. I make sure that I eat nutrient dense, wholefoods and try to incorporate three different colours in each meal.
For breakfast I enjoy eating 2 slices of paleo toast, 2 poached eggs, 1/4 of an avocado, grilled cherry tomatoes, wilted baby spinach seasoned with pink Himalayan salt and pepper.
Throughout the day I like to snack on a cold green apple, a handful of activated nut mix and ¼ cup of my Deluxe Mix.
I usually make a homemade nourish bowl for lunch that is packed with lots of healthy veggies and protein. I include baby spinach, rocket, baked sweet potatoes, alfalfa sprouts, poached chicken or chickpeas, cucumber, beetroot and my homemade vegan ranch dressing.
To satisfy any sugar cravings I have during the day, I love to opt for a creamy protein smoothie. 1.5 tablespoons of Tropeaka Lean Protein (Salted Caramel), 1 banana, 1Tbsp almond butter, chia seeds, dash of coconut milk, water and ice blended.
My favourite meal to eat for dinner at the moment is definitely my delicious paleo Bolognese. All you need to make this is buckwheat spirals, zoodles, homemade tomato pasta sauce, grass-fed beef mince, nutritional yeast and mushrooms.
5. Tell us about your daily beauty routine! What are your non-negotiables for looking and feeling your best?
Well I’ve just launched a Beauty Box, which contains a natural deodorant (bye bye harsh chemicals), an exfoliator and body butter, so that for one is a big must for me. I’m also a big fan of Serums with B Vitamins. But more importantly than anything, I focus on what I eat. I truly believe that a focus on real foods, healthy fats and powerful superfoods results in glowing, radiant skin.
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6. Do you take any supplements, vitamins or special wellness elixirs? If so, we’d love to know!
Yes, every morning I take my Body Bloom, seriously this has been a game-changer for me, and something I’m super proud of! I’ve been taking Tropeaka products for years to help me feel at my best, so to do a product with them that has provided thousands of others with better skin and digestion (including myself) has been something I’m truly grateful for! I’ve also noticed my nails have NEVER been so strong! This has actually been one of the most popular feedback comments eve received about Body Bloom.
7. Do you have an evening wind-down ritual?
I love to just sit in bed and talk and laugh with my husband Kurt before going to sleep, and although my life revolves around creating content, it’s amazing the positive effects that come with turning off my screens (phone and laptop) to unwind.
8. What are your top three-wellness non-negotiables?
Drink more water, secondly, eat powerful wholefoods (I like eating mostly paleo based) and love supplementing with superfoods, and finally listen to your body when it comes to both food and training, it’s ok to rest and have a chill day!
11. Favourite farmers market or healthy place to shop?
I used to love going to the local farmers market before Fox was born, but there’s a local café called Blackwood Pantry that I almost live at! I just created a Sezzy inspired bowl there with the owners, that’s how much I love the place haha! However, I do love bulk health food stores and powering my own goodies into those paper bags!
12. What’s your fitness routine & favourite way to get sweaty and where’s your go-to?
I am actually extremely diverse in the way I train, so no day is ever the same! I always like to listen to how my body is feeling and decide how to exercise from that assessment. My main form of exercise is bodyweight, functional training but I do also love Pilates, boxing sand dune sprints and walking my dog! Usually I’ll do one of the workouts from my eBooks because it’s already written and planned out for me!
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13. If you could only wear one brand of active wear for the rest of your life it would be…
My activewear collection with White Fox Boutique!
14. What’s the one beauty or wellness treatment you can’t live without? And your favourite place to have it done?
It’s hard to nail down this one, I’m not really bougie when it comes to treatments, however, I’ve personally seen huge improvements and results with bi-monthly microdermabrasion. It’s basically a facial exfoliation treatments I get done at my local beautician that removes dead skin cells and leaves my skin looking super glossy and radiant!
15. What beauty treatment / wellbeing activity would you love to try but haven’t got around to yet?
Hmmm great question! I’ve tried everything from infrared saunas to all sorts of different forms of training to cryotherapy, so it’s hard to think of something off the top of my head!
16. What’s your dream wellness vacay?
I have a mini bucket list tucked away in my phone notes that include places like the Maldives, Tahiti and Spain. To be honest though I like anywhere tropical, by the beach and with amazing, healthy cafes!
17. And lastly… do you have any top-secret tips you use to keep looking / feeling great?
As mentioned, I try and keep things pretty simple in this regard, by listening to your body each day and adapting how you eat and train according to how your body feels, you can do so much just off these basic principles. Apart from that, I’m a big believer in eating nutrient dense superfoods, and it’s a big reason why I did a collab with Tropeaka, as I’ve been using their products for a few years now to help me power through the day! And lastly, there’s nothing better than a functional body weight workout to really get the day on track. It’s almost impossible to not feel amazing after you break a sweat. Again it’s basic principles, but when applied every day you really feel the benefits over the long term!
Thank you Sarah for taking part in our wellness routine interview, what an inspiring read! If you have any questions for Sezzy please leave them below!
Be well,
xoxo
