by Annette @ Wellness WA | Apr 27, 2012 | Exercise, Reviews, Wellness Tips
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As the summer warmth starts to fade, head indoors to try out the hot new fitness workout that is about to explode in Perth. Xtend Barre – total body sculpting with a fusion of dance, Pilates and ballet.
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A three day course in Melbourne last March with the amazing Rockell Williamson-Rudder was my introduction to the Xtend Barre ‘burn’. “This total body workout serves to strengthen, lengthen and stretch the body from top to bottom from the inside out. It gives the poise and grace of a dancer, with the strength and safety of Pilates, and creates stunning physiques.’’ Rockell Williamson-Rudder, Xtend Barre’s International Director.
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People of all ages are coming back for up to 3 to 4 classes a week. Those of you who are looking for a great cardio workout, a stronger core, increased flexibility and overall lengthening and firming of your muscles will love Xtend Barre. One of the best things about Xtend Barre is that we are able to modify every move so that everyone can get the best benefits for their body. It is great for pregnant ladies too, as most of the class is standing.
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Xtend Barre is a 55 min class using weights, balls and resistive tubing. After a little warm up to get the heart pumping, we add light hand weights to work the upper body. Did you always want to try ballet when you were younger? Or did you love your time at the barre and long to return? If yes, you will love the main part of the class which is at the barre. The leg work at the barre are all ballet focused moves (the best thing here is that you don’t have to have a ballet background for this). Finally we focus on the core and then follow with a warm down and stretch.
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All Xtend Barre teachers must have a Pilates accreditation so you can be confident you are in safe hands. We will always be observing to ensure your posture is correct and that you are getting the most benefit out of every move.
For the people out there who head to Jacobs Ladder (one of my personal favourite places) to give your legs and butt and great workout, you will love what Xtend Barre does. If Pilates sculpts the body, Xtend Barre chisels it.
♥ Renee
Check out www.xtendbarreaustralia.com.au to find a class near you.
See you at the Barre!
Article by Renee Kendall from RENZ Pilates. Renee is an Xtend Barre instructor, Pilates blogger at KORA Organics and general all-round fitness babe.
Be well,
xoxo
by Annette @ Wellness WA | Apr 26, 2012 | Other
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Almond milk seems to be the dairy-free alternative of choice at the moment, and the perceptive among us may have noticed an increase in the number of long-life almond milk options available in the supermarkets over the past few months!
It’s a great milk to add some variety to you diet and the long-life versions are useful to have on hand just in case, but the REAL thing is much, much better and incredibly simple to make. So today I’d like to share with you: how I make almond milk!
What you’ll need:
♥ 1 cup of almonds
♥ 2-6 parts of water per 1 part almonds (it’s super rich, so I’d say go with more water to start with)
♥ Nut milk bag (I was sent one from WA brand Living Synergy, which does a great job)
♥ Optional: Vanilla pods, dates, honey, stevia etc for sweetening and experimenting!
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♥ Activate the Almonds!
The first thing to do is soak a cup full of almonds overnight (or for 8 hours) in a bowl of water so they activate. Since an almond (or any other nut) is a seed, it wont grow unless it’s watered. However, once water (or soaked in water in our case), the enzymes and crazy powers that cause a plant to grow are activated, and thus the nutrients become more bioavailable. Plus for this purpose it softens up the nut and makes it able to be made into milk! I activate even my snack almonds now, as I love the softer, easier to chew texture.
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The next day: you should be able to see in the above pic that the almonds are looking a bit fatter and swollen. They’re activated!
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♥ Blendy Blend Blend.
Next up, tip out the old water into the sink and pop almonds into a blender. Add 2-6 parts water to the blender, I found 2 cups water to 1 cup almonds still quite rich so would recommend 3+ cups of water. Blend on high for 2-3 minutes to make sure the almonds are fully blended.
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Should look a lil like this!
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Yum!
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♥ Nut Milk vs Nut Milk Bag
Next, position the nut milk bag over a jug, folding the sides of the bag over the sides of the jug so it doesn’t slip, and pour the almond milk into the bag/jug. You should see most of it filter through, but now comes the fun part!
Squeeze and knead the almond pulp that is left in the bag, it’s kinda like milking a cow (!!), and keep squeezing and mooshing it until it’s all gone and you’re left with dry almond meal which should look like…
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This!
For a yummy recipe that uses up your leftover almond meal check out this nut pulp macaroon recipe! I also like to pop a little bit back into the banana smoothie that I inevitably make straight after finishing a batch of milk.
So THAT’S IT! Super simple, and you can keep it in the fridge for a couple of days, but the sooner you drink it up the better.
You can use it in smoothies, on muesli, or anything else you’d usually use milk for, but between me and you I like making a smoothie the most. It is VERY filling though, so be warned:)
The Living Synergy Nut Milk Bag is about $17 and stockists can be found via their website. There are also videos on the site to help you with whipping up your first batch!
Have I inspired you to make some almond milk? Ever even heard of almond milk before? Lets chat about nut milks.
Be well,
Annette
xoxo
by Annette @ Wellness WA | Apr 25, 2012 | Alternative Therapy, Events, North of River
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Check out the upcoming Hillarys Wellness Expo weekend hosted at Hillarys Boat Harbour over the 27th, 28th and 29th of April, which is perfectly timed for post-Easter indulgence recovery!
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Hillarys Wellness Expo is a free biannual event divided into three branches including Spiritual and Emotional Wellbeing, Holistic Health and Wellness and Conscious Sustainable Living, inhabits a multitude of exhibitors, educators, health practitioners and performers.
There will be free activities, live music, yurts (!), meditation classes, exercise classes and so much more.
Get down to Hillary’s and amp up your wellness this weekend 🙂
Be well,
xoxo
by Annette @ Wellness WA | Apr 23, 2012 | Exercise, Food, Interviews, Wellness Tips
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♥ First up, briefly tell us a little bit about yourself!
In a nutshell? I am extremely passionate about holistic health and living well. I am also a huge foodie and have a passion for healthy cooking and baking. I am currently studying for my Master of Wellness at RMIT University.
♥ Angels on Bare Skin Cleanser!
♥ Tell us about your daily beauty routine.
When it comes to skincare I try to use natural and organic whenever possible. I cleanse & tone daily with Paula’s Choice one step face cleanser and healthy skin refreshing toner (colour & fragrance free). I use Lush’s Angels On Bare Skin as my daily exfoliant.
♥ Korres
I’m also a huge fan of Korres (natural & certified organic Greek skincare brand) and am currently using the moisturiser, serum and mask from their Wild Rose skincare range. Korres available from StrawberryNET and Kit Cosmetics.
I’ve just started using Sukin Organic products on my body and hair. They use cold-pressed, solvent free oils, essential oils and 100% natural botanical extracts and their products smell great!
♥ What’s the one beauty treatment you can’t live without? And your favourite place to have it done?
I always have to have painted nails, so I give myself weekly manicures!
♥ Who do you trust with your hair in Perth, and why?
Jo at Raven Hair Design in Bicton. She’s an amazing hairdresser and is so passionate about her work.
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♥ Favourite budget / at home beauty treatment?
Coconut oil as a hair mask and also eating healthy fats for glowing skin. Healthy fats are the natural fats found in avocado, chia seeds and wild caught salmon, high in anti-inflammatory omega 3 fatty acids.
♥ Your three, absolutely cannot live without, favourite products?
Coconut oil (I use the NiuLife brand), Korres wild rose 24-H moisturizing brightening cream, Lush Angels On Bare Skin.
♥ Do you have any secret tips you use to keep looking / feeling great?
Food is the bodies’ best medicine! Looking good starts from the inside out.
Eat SLOW! Seasonal, Locally produced with lots of colour and variety, Organic, Whole, fresh and with minimal processing.
Stay away from the white stuff (white pasta, white rice, white bread, sugar) and limit alcohol consumption.
Always remove makeup before bed & don’t wear foundation!
♥ Sodashi
♥ What beauty treatment/ wellbeing activity would you love to try but haven’t yet? (Due to time, money, scared etc!)
Sodashi skincare, a hot stone massage, reformer Pilates, a juice detox, a raw food ‘cooking’ class, so many!!!
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♥ Describe a typical day of eating for you.
Breakfast: Organic full fat yoghurt (Barambah is my fav) with banana or blueberries, bee pollen & home made muesli (rolled oats, quinoa flakes, chia seeds, almonds, brazil nuts, pumpkin seeds, goji berries, cacao nibs, shredded coconut) or Eggs (scrambled or poached) with veggies and greens.
Lunch: A massive green salad full of protein and good fats or nori wraps! At the moment i’m loving kale/spinach, a hard boiled egg, edamame beans, roma tomatoes, avocado, herbs from my garden, goats feta, pumpkin seeds & basil pesto.
Dinner: If I’m home it’s usually salmon with steamed/baked veggies or cumin baked sweet potato fries.
Snacks: Fruit, organic nut butter, almonds, green smoothies.
Drinks: Water, green tea, herbal teas.
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♥ Describe your fitness routine.
I exercise 5-6 x a week. I like to mix it up between cardio (RPM, boxing, Jacobs ladder), weight training and flexibility (yoga, body balance).
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♥ Do you take part in any alternative therapies or take supplements? If so, discuss.
I start each day with a green drink to help detox and alkalinize the body. At the moment I’m trialing Extreme Superfoods Green Smoothie Booster. I also take fish oil, vitamin c, and magnesium supplements daily.
♥ How do you like to relax? What are your favourite ways to de-stress?
Meditation, getting a massage, catching up with friends, baking, watching a funny movie!
Kavisha will be sharing her in-depth knowledge of all things wellness with us a couple of times a month! We love her, and you will too. If you have any questions about her routine, please comment below 🙂
Be well,
xoxo
by Annette @ Wellness WA | Apr 20, 2012 | Products, Reviews
I’ve read a lot of self-help books. They’re a not-so-secret pleasure of mine and I think they’re entirely under rated. I know a lot of people will march past the self-development section of the bookstore and laugh with scorn at the thought of guided self-improvement, but I’m pretty sure that when no one else is looking they tip-toe back and take a peek. And that’s okay.
It takes guts to admit that areas of your life need improving. So when you’re ready to take the leap, I’ll be waiting with a gold star for you. If you’re not quite there yet, then hear me out. Some self-help books are fluffy, self-indulgent tripe, but some are helpful at helping you pinpoint your erroneous zones with a powerful yet accessible message to get you back on that horse to Awesomeville. When Happiness Is Not Enough is one of the latter.
♥ Pleasure… or satisfaction? Definitely satisfaction!
One of the most important ideas author and psychologist Chris Skellett addresses first, is that we often think of pleasure and satisfaction as interchangeable. Do we take pleasure in our work? I’m sure many people do, but generally, we feel satisfied after a hard day’s work. I feel satisfied after I’ve spent an hour at the gym. But do I feel pleasure whilst I’m pounding the treadmill? Hell no!
Pleasure is short term, satisfaction is long term. And we need an equal balance of both. Even when I was reading the book, I had a goal in mind. Usually when I sit down to read a book, I try to get through 30 pages in one sitting rather than just enjoying the simple act of reading. Crazy, right? It’s much the same with other leisure activities, and I don’t believe I’m alone here. Overachievers will work hard, and play even harder. I really began to wonder if I actually enjoyed my hobbies.
When Happiness Is Not Enough shows you how the Pleasure/Achievement principle can be applied to all areas of your life, from work, to relationships, to family, to how to get the most out of leisure time. With equal emphasis on over-achievers and under-achievers, I found this book best read with small reflective breaks in between chapters to complete activities. If you feel like it’s high time you took your foot off the accelerator (or time to put your foot back on it), give this book a chance.
When Happiness Is Not Enough by Chris Skellett. Available from Amazon.com
Review by Camilla Peffer, Curator of Cunning Copy.
Be well,
xoxo
