Rise & Glow: 6 Energising Vegan Breakfasts to Fuel Your Day.

by Annette @ Wellness WA | Aug 24, 2025 | Other

You might have heard the saying ‘breakfast is one of the most important meals of the day’ and it couldn’t be truer!

A nourishing morning meal is the perfect way to kickstart your metabolism, balance blood sugar, and get your energy humming from the inside out. Whether you’ve got five minutes before dashing out the door or time to slow down on a Sunday, these plant-based breakfast ideas will help you rise and thrive.

Smashed Avo with a Protein Boost

It’s an Aussie fave and it’s no wonder why! Creamy, bright and delicious, this combo always hits. Just toast up your favourite bread (hello Mary Street Bakery Sourdough), lather on a layer of ripe avocado, and season with chilli flakes, lemon juice, salt and pepper.

For some bonus protein, sprinkle on hemp seeds, dukkah or a spoonful of protein-rich hummus (Pilpel, always) on top. Bon appetit!

Tofu & Veggie Breakfast Wrap

Miss the savoury satisfaction of an omelette? A quick tofu scramble has your back. Sauté crumbled firm tofu with turmeric, garlic, spinach, cherry tomatoes and mushrooms, wrap it in a wholegrain tortilla for a grab-and-go wrap that’ll power you through the day.

Super Smoothies

If you’re not used to having breakfast, smoothies are a great way to ease in gently. And all the good stuff in this smoothie will keep you energised and feeling full until lunchtime. You can also pop ingredients in a snap-lock bag and keep them in the freezer for when you’re in a rush!

If your morning are ultra-busy, you can prep your smoothie the day/night before. That way all you need to do is whizz it up before you need to eat. If you need to leave home early, smoothies are a perfect meal as you can throw it in your bag for later.

Another great reason to include smoothies into your breakfast routines is the incredible variation you can make. From tropical fruits to all green veggies and even indulgent chocolate and peanut butter ones, the choices are endless.

Some of our faves:

Chocolate Banana Oat Smoothie: Rolled oats, frozen banana, cacao, peanut butter & plant protein.

Pineapple Coconut Smoothie Bowl: Blended frozen pineapple, banana, coconut yogurt, and lime topped with granola and fruit.

Coconut Yogurt and Fresh Fruit

Coconut yogurt is a perfect alternative to yogurt. If you want to try something different or have trouble with dairy this is perfect for you. You can pick it up from most supermarkets as well as health food shops or make it yourself at home.

It is perfect with fresh fruit, homemade granola, and honey. Otherwise pair it with some nuts, seeds and goji berries for a superfood start to the day!

Some of our favourite seeds and nuts, including almonds, sunflower seeds, and linseed. This blend otherwise known as LSA can help with your digestive system, skin, liver and immune system. It is also rich in essential fatty acids and full of fibre.

Oats with Fresh Fruit & Berries

Oatmeal for breakfast is incredibly good for you, with a good dose of fibre, and, some important minerals such as magnesium, phosphorus, zinc, and more!

Berries and oats are always a good combo, but go ahead and switch in any other seasonal fruits that you enjoy. If you are looking for something a little more exciting with your oats try baked oats bars, they are perfect for a busy morning. A delicious flavour is baked an apple pie, they only take an hour and you will be prepped for a whole week worth of breakfasts.

Chia Seed Pudding

The ancient grain, chia seed has been consumed for centuries, dating right back to the Aztecs and the Mayans. These seeds are high in essential fatty acids, amino acids as well as micronutrients

You can make a yummy chia seed pudding by mixing any liquid of you fancy with the seeds. Nut milk, coconut milk, and fresh juice are some delicious options. Try adding some ingredients like vanilla, orange zest, stewed apples, sliced banana, cinnamon or nuts.

You only need to add 3 cups of liquid for every half cup of chia seeds. Stir the mixture and leave for at least 10 – 15 minutes, overnight is best if you have the time!

You will notice your seeds starting to swell and become jelly-like consistency. This chia pudding lasts well in the fridge, so it is perfect to make ahead of time and have at any time of the day. A favourite recipe is the key lime pie chia seed pudding

So as you can see it is easy to start your day off with a good healthy meal. With just a little bit of forward thinking and awareness, you can easily create a repertoire of healthy go to breakfast recipes you will love to eat!

Be well,

xoxo

Ditch the Scroll: How to Do a Digital Detox in 2025.

by Annette @ Wellness WA | Aug 18, 2025 | Other

This one’s for the curious, burnt out, and self-aware. (And let’s be honest, that’s most of us).

If you’re like most people, your phone is probably the first thing you see when you blink open your eyes in the morning and the last thing you touch before you drift off. It keeps you company during quiet moments, fills in the gaps when you’re uncomfortable or bored, and offers a constant stream of entertainment, connection and distraction. But how often do you stop to ask yourself how it’s really, truly making you feel?

Doing a personal audit of your screen habits can be enlightening. It isn’t about judgement, it’s about checking in with yourself. Are you feeling scattered, overstimulated or disconnected? Are you spending more time consuming than creating or resting? If the answer is yes, a digital detox could be the reset you and your brain need in 2025.

Here are 7 practical ways to step back from the noise, reconnect with yourself and build out a little more downtime in your day-to-day.

Start With a “Tech-Free Hour” Each Day

Choose one hour each day where you stay off screens and stick to it. The first hour of the morning or the last hour before bed are both great options. Use this time to stretch, journal, read, or simply sit in silence. It helps regulate your nervous system and gives your mind space to think clearly.

Research shows that screen exposure before bed suppresses melatonin production, making it harder to fall and stay asleep.

For bonus points, do a tech free hour in the morning to set yourself up for a perfect day, and then another in the evening when you wind down before bed. Sweet dreams await.

Turn Off Non-Essential Notifications

Studies have found that frequent phone notifications increase cortisol levels and can lead to chronic stress and reduced attention spans.

Every buzz or ping pulls your focus. Go into your settings and switch off notifications that aren’t urgent, like social media, shopping apps or emails. Bye bye Uber Eats trying to convince you of a late night icecream feast. Keep texts and calls from close contacts on if needed, but the rest can wait. Less noise means more calm.

Create No-Phone Zones

Designate areas in your home where your phone isn’t allowed, such as your bedroom, bathroom or the dinner table. Creating physical boundaries helps reinforce mental ones, and allows for more presence in your daily life.

Physical separation from devices, even temporarily, is linked to improved cognitive function and social connection.

It’s also beneficial for relationships during shared activities, such as watching a movie, where it can be easy to want to “just quickly Google that actor to see what else they were in”, then get stuck deep diving into all the steamy details of their relationship history. Phones away during that Jurassic Park marathon, your partner or friends will thank you.

Use Your Screen Time Data Without Shame

According to behavioural psychology, tracking habits increases the likelihood of positive change by up to 40%.

Instead of avoiding your screen time stats, use them as a gentle check-in. What apps are you spending the most time on? When do you reach for your phone the most? Awareness helps you make more intentional choices.

Take a look at your stats each week – can you try and decrease it next time, even by 15 minutes?

Detox With a Friend or Partner

Making changes is easier when you do it with someone. Plan a phone-free morning, a walk without screens, or a night where you both switch off and focus on being present. It adds accountability and turns the detox into a shared experience.

Social accountability has been shown to significantly increase goal achievement and improve follow-through on habit change.

Replace Scroll Time With a Soft Activity

When you stop scrolling, give yourself something else to lean on. Try activities like reading, stretching, watering plants, listening to music or podcasts, or making a home cooked meal. These small swaps help soothe your nervous system and retrain your habits.

Engaging in low-stimulation activities has been found to restore attention, reduce anxiety, and support emotional regulation.

Do a 24-Hour Digital Reset Once a Month

Short-term digital detoxes have been shown to improve mood, increase mindfulness, and lower perceived stress levels.

Choose one day each month to log out of social media, email and streaming. Prepare ahead with downloaded playlists, food, and offline entertainment. Use the day to rest, create, or spend time offline with others. The clarity you gain from even one day can be powerful.

You don’t need to break up with your phone. You just need to be honest about how it’s impacting you. A digital detox is a way to create space, rebuild intention, and return to yourself. Start small, be gentle, and remember that stillness is productive too!

Be well,

xoxo

PS. Don’t forget to head over to our Instagram page to keep up with daily wellness tips & local recommendations <3

Daily Wellness Routine: Bridget Carmady, Founder of Clemence Organics.

by Annette @ Wellness WA | Aug 8, 2025 | Other

First up, briefly tell us a bit about yourself and what you do!

I am a Naturopath and the founder of Clemence Organics, a certified organic skincare brand based in the NSW Blue Mountains. I’m also a Mum to two beautiful kids, an avid trail runner and travel enthusiast.

What time do you go-to bed and wake up most days / how many hours of sleep do you aim for?

To fit enough exercise into my life, I’m up with the sun which is around 6.30am at the moment. I try to get to bed by around 9pm so that I get 8-9hours sleep every night. I feel like I need lots of sleep at this stage of my life.

What’s your morning routine to set you up for a great day?

I wake early, have a warm drink containing bone broth and lemon or lime juice, have something small to eat (usually a banana or piece of toast with vegemite) and then head out for a run for an hour. Morning runs clear my mind and help me to plan my day so that it all runs as smoothly as possible.

♥

Do you have an evening wind-down ritual?

I will often run a bath and do meditation after dinner. If not, I will do 30 minutes of yoga, my favourite online teacher is Charlie Follows, or watch some TV with my kids.

Describe a typical day of eating and nourishment for you?

I try to eat as nutrient dense as possible. Breakfast is usually a smoothie, bircher muesli or scrambled eggs on toast. Snacks consist of handful of nuts, fruit or protein-rich snacks (e.g. roasted fava beans). Lunch will be a salad with some protein in it or a soup. Dinner can be anything from pizza, to curry, to protein and vegetables, to Japanese ramen dishes.

♥

Tell us about your daily beauty routine! What are your non-negotiables for looking and feeling your best?

As a Naturopath and founder of an organic skincare brand, certified organic is a non-negotiable when it comes to beauty. My brand, Clemence Organics, gives me all I need to keep my skin glowing. My morning routine is minimalistic with a focus on hydration and sun protection. Evening routine involves a few more steps so that my skin is left feeling pampered and set up for it to do lots of repair work overnight.

Do you take any supplements, vitamins or special wellness elixirs?

I take a bunch of naturopath prescribed supplements and vitamins every day including B vitamins, iron, magnesium and calcium. I also pop collagen, creatine, and protein powders in my morning smoothie.

What are your top 3 wellness non-negotiables?

Sleep, eating well and exercise. These must be prioritised every day.

What’s your fitness routine / favourite way to get sweaty and where do you like to go?

I go trail running every second day. I also include strength work and flexibility in my weekly routine with yoga, Pilates and gym sessions at Blackheath Physiotherapy & Blackheath Gym spread throughout the week.

♥ Gaia Retreat

What’s your dream wellness vacay and what 5 things are you DEFINITELY packing?

I love retreats and last year was fortunate to spend 3 nights at Gaia Retreat on the NSW North coast. It was heaven. I would do this every year if possible but next time for 5 nights. My only definites for packing are my skincare products. Nothing compares to Clemence Organics.

And lastly… do you have any top secret tips you use to keep looking / feeling great?

I think sticking to the basics – eating well, sleeping well and getting daily exercise – is really all you need to look and feel great. The only other thing that I think helps is having a positive attitude and not worrying about what others think

Thank you so much Bridget for sharing your inspiring routine!

To explore more of Clemence Organics’ natural skincare range and stay updated on their latest organic offerings, visit their website and follow them on Instagram.

While you’re at it – make sure to follow Wellness WA on Instagram too! xo

I Tried 10 Fitstop Classes to Rebuild My Relationship with Exercise—Here’s What Changed.

by Annette @ Wellness WA | Aug 5, 2025 | Other

I’ve had a long and tumultuous history with weight lifting and dieting, starting back in my late teens, and I can confidently say, if you’re reading this article – you’ve probably gone through some kind of love-hate-toxic relationship with the gym or exercise too.

It’s no secret that women are put under serious pressure for most of their lives to look good, and I’ve spent hundreds of hours, and hundreds (thousands?) more dollars all in the name of trying to be ‘hot and fit’, which I can now attest to being a ‘canon event’ as a Gen Z would label it. It feels like every woman must go through this cycle to finally understand that exercising should work for us, not the other way around.

I felt done with the gym, physically, mentally and emotionally. I was calorie-counting, trying to lose fat and tone up, battling my inner thoughts day in and day out – and relying on myself to stay motivated to follow a half baked workout plan I found online.

So when Fitstop entered my life, I was eager and willing to give it a shot. The classes promised an hour to come in and be told what to do, how to do it and be encouraged to lift heavier, go harder, or take a break if I needed. I didn’t have to rely on my ever-wavering motivation.

Fitstop, for the uninitiated, is a functional group training gym that mixes strength, conditioning, and sweat-based sessions.

I decided to train at the Innaloo Fitstop location. At first, my body was confused like, “What is this madness and why are we doing it?” but then, weirdly, I got used to it. In fact, it was kind of like my body told me, “Ohhh, I really needed that.”

The first session was a spicy mix of lunges, push-ups and barbell cleans. The second one brought deadlifts, running, and let’s be honest, I’m pretty sure my soul tried to leave my body during the ski-erg. But what caught me off guard was the energy in the room. The type of energy I assumed was invented by pre-workout companies… A grounded, infectious sort of community happiness that made me want to keep going and keep showing up each day.

♥

The thing is, strength and conditioning training isn’t just about aesthetics or being able to lift heavier stuff (though that part is pretty satisfying). It’s one of the most effective ways to improve your overall health, physically, mentally, and even hormonally.

Strength training increases lean muscle mass, which helps boost your resting metabolic rate: meaning you burn more calories even when you’re doing absolutely nothing. It also improves bone density, which is crucial, especially for women, in preventing osteoporosis later in life.

Compound movements like deadlifts and squats don’t just work one muscle at a time, they activate entire chains of muscles, improving coordination, balance, and functional strength you actually use in daily life.

There’s also the endorphin hit. Resistance training has been shown to increase dopamine and serotonin, the “feel good” neurotransmitters that help regulate mood and reduce symptoms of anxiety and depression. No wonder everyone seemed weirdly happy.

So yeah, my legs felt like jelly and my arms were shaking, but it was the kind of exhaustion that came with progress. And once I understood what was happening inside my body, that it was adapting, strengthening, repairing etcetera, it made me want to go back and do it all again.

♥

Trying something new when you’re already managing a complicated relationship with your body is brave and messy. You’ll doubt yourself. You’ll miss the comfort of your old routine. You’ll have days where you feel like you’re going backwards. But, the trainers were kind, the music was good and the people were supportive. Fast forward a few weeks and here’s the truth: I’m still not the fittest in the room. I still look at myself in the mirror some days and wonder if I’m “doing enough. But, when I’m lifting at Fitstop, I’m not thinking about the size of my thighs, I’m thinking, damn, I’m pretty strong. That’s a rare, beautiful thing (for me anyway).

Guided strength training has given me something I didn’t even realise I was missing, a sense of capability. Lifting weights has helped me build confidence, regulate my mood, and create a healthier relationship with movement.

♥

Fitstop reminded me that progress is not just physical. It’s showing up when you don’t want to. It’s learning to love your body for what it can do, not just how it looks. It’s wobbling through lunges, adding 2.5kgs to the barbell (this still counts), and sometimes only showing up to pat the dog out the front.

If you’re thinking about shaking up your routine, Fitstop has helped me move my body without thinking too hard, and walk away feeling proud. And that’s good for me.

Find your local Fitstop studio here, and head on over to Instagram to let us know if you’re keen to give this workout a go!

Be well,

Chloe

xoxo