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

Hi! I am Grady Wulff. I recently graduated from the Graduate Diploma of Broadcasting at WAAPA/ECU Perth. I won the Fox Sports News award in my course that lead to a 3-month internship at FSN in Sydney where I relocated in February this year. I have worked in many different industries over the years from events, to technology, fashion and more, having also completed a Marketing and Advertising degree. I am a very bubbly, outgoing person who loves to keep myself overly busy (have a problem with saying no to things). I love to keep fit and am always looking to challenge myself in new ways.

What time do you wake up most days and how many hours of sleep do you aim for?

I like to wake up at 6am to make the most of my days. It has been difficult to maintain this of late as I have been working night shift, however I am trying to get back onto this routine now that I have moved to Melbourne. I am guilty of running off 5 hours sleep many times but I like to get at least 7 hours to make the most of my day and ensure I have adequate energy levels to get the most out of my days.

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

I like to exercise first thing in the morning to start my day on the right note – I wake up and pop on my exercise kit and get out the door for either a 10km run or 15km walk. I follow this up with a lemon tea, water bottle, coffee and eggs or a banana.

Describe a typical day of eating for you.

I don’t eat a lot but I like to eat very healthy of late. I start my day with scrambled eggs with mushroom, goats cheese, onion, kale, or if I am in a rush just a banana and a coffee. For lunch I like to have salads with some meat in summer and soups in winter. Dinners I like to explore my newfound love of cooking!

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Do you take any supplements, vitamins or special wellness elixirs? If so, we’d love to know!

I take Bioceuticals Armaforce and the JS Health Hair Vitamins every morning.

Do you have an evening wind-down ritual?

Have a bath, listen to a podcast (Serial, Cold Case Files, The Claremont Trial and the Teachers Pet are all my favourites!), and have a peppermint tea.

Best place to get a green juice or smoothie in your city?

I have just moved to Melbourne so am yet to try any green juices however I was introduced to Green Cup for acai bowls and boy oh boy am I addicted! In Perth my favourite green juice is from Yelo.

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What’s your fitness routine & favourite way to get sweaty and where’s your go-to?

I love to go for 10-15km walks and runs every day. I find running or walking is the best way to clear my mind and centralise my thought process. Exercise for me is more of a mental release than physical but I obviously love the feeling of satisfaction after a great workout. I also do Zoom workouts with my PT Aian from The Clubhouse in Perth – I love that i have found a trainer who pushes me and doesn’t tolerate my excuses for not pushing myself harder!

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If you could only wear one brand of activewear for the rest of your life it would be…

JAGGAD – I love the support and tight fit of their ranges. The leggings always have a pocket on the high waist band which is perfect for keys when running and the quality of the product is second to none.

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

I love getting Hydrafacials at Youth Lab in Perth. I haven’t had one in the three months I have been gone from Perth so I definitely miss them but they have set me up with the Ultraceuticals MD range as a replacement while I am away.

What beauty treatment/ wellbeing activity would you love to try but haven’t got around to yet?

I would love to try the Ella Bache Instant Glow Mask that a lot of influencers post about on Instagram – I love the look of the mask and the results look incredible.

Are you into any woo-woo wellness trends? (think crystals, sageing, tarot cards etc)

I can’t say that I am but I am always willing to try new things!

You’ve got a big event in 7 days time that you need to look incredible for. What’s your plan of attack to look & feel your absolute best?

Great question! I up the amount of water I have everyday to ensure my skin is looking very well hydrated and I feel great, I increase the amount of sleep I get every night, if I am presenting I will be researching the topics I am to talk about everyday and ensure I am very well prepared for any question thrown at me, I increase my exercise for mental and physical well-being and I will make sure I have had a Hydrafacial in the lead up.

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If you could have the ultimate day of wellness & happiness in Melbourne / Perth what would it involve and where would you go?

I went to the Japanese Mountain Spa in Melbourne last year and promised myself to make it a yearly visit. It was the most surreal experience mixing both Japanese culture and tranquility in our own little isolated spa. I would recommend it to anyone.

My ultimate relaxation and day spa experience in Perth is definitely at the Crown Towers – I was fortunate enough to have the massage at the towers and the experience was second to none.

What’s your dream wellness vacay?

A week in the Maldives to completely relax and unwind – spending most days at a day spa and treating myself to the ultimate relaxation vacation. I would also like to do a yoga retreat in Bali – I have always wanted to escape the craziness of my daily life to just stop and spend a week focusing on myself through yoga.

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

Wake up everyday and read one positive affirmation! I know it sounds cliche but it really works. I always look to start my day on the right note mentally and physically. For the physical start to my day I always wake up and have lemon tea.

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From primers and BB creams, through the latest eyeshadow palettes and vegan lipsticks, to a huge variety of makeup brushes and dewy mists – figuring out how to organize your beauty cabinet can be a difficult, time-consuming, and not-very-fun task.

We’re here to help! There are a few effective ways to limit the beauty product mess to a minimum. Follow our top tips on how to keep your beauty cabinet organised and save a ton of time on your morning routine.

Clean out Your Beauty Collection

The first and most important thing is to clean all of your beauty products and to get rid of the ones that have expired. Take every product you own out of its drawer, cabinet, etc. Yes, that means even the ones you keep in the shower. Spread them out and get rid of all the ones that have expired or have duplicates. After all, you probably don’t need to have five brown mascaras. Also, get rid of everything that you’ve bought impulsively and you’re never going to use. For anything that’s still in date and unused, consider gifting to friends or even your local women’s shelter.

Everyday/Special Occasions

Аfter you’ve gotten rid of everything you don’t need, it’s time to sort everyday items from speciality items. Organise your products into two categories – things that you use daily and items that are a bit more luxe that you save for special occasions.

We recommend storing these top-notch products (think your LA Mer foundation & Rae Morris brushes) which you save for date nights, New Year’s celebrations and special events, in a dedicated makeup pouch and keep it away from all the rest. Gorman have some really cute options. In addition, it’s a good idea to have another pouch for all of your travel toiletries, so the next time you’re going on a trip you won’t spend hours packing!

Evaluate Your Space

Take a hard, honest look at how much space you’ve got. Do you share a small space in the bathroom with your roommates, or have a huge vanity just to yourself? This step is extremely important because you may need to adjust how many products you can keep out in the open (we know, it sucks). If you have a little space, keep only the most important daily items on your shelf. The rest of them you can find some creative ways to organise. For example, you can buy transparent containers from K-Mart, IKEA, or Howards Storage World if you want to get fancy.

Use Containers and Labels

The availability to see your entire collection and easily access it is essential. This will help you keep your beauty cabinet organised since you won’t have to go through the entire assortment to find something. Makeup organizers that have adjustable dividers can be your new best friend. They’ll help you better organise your makeup collection as it grows or shrinks. You can put different labels and decorations on each compartment.

Divide and Conquer

You can use the same organizer for all your beauty products. However, we would recommend you to use separate ones to ensure everything has its own place and stays super easy to find.

For example, you can use one container for your brushes and divide them into the following categories: face, eyes and lips. Another one for all your skin-care products, a third one got your lipstick and lip gloss collection. The main container with your everyday makeup you can keep on top of your beauty cabinet and the other ones inside the cabinet drawers.

Final Steps

It’s time to put everything together. Arrange the containers with your everyday products front and centre. If any of your everyday beauty products comes in an enormous bottle, you can transfer some of it into a pretty little bottle that will look much better of your shelf. The same goes for cotton swabs and cotton balls. They can go into chic, small boxes that can pass as decor.

Following all these tips will get you well & truly on your way to a nicely organised beauty cabinet. It will not only ensure that your countertop won’t become a huge cluttered mess but also it will save you a ton of time when you’re getting ready to go out!

Jane Wilson is a marketing and social manager, a mom and a blogger from Melbourne. Her interests in home improvement come from an earliest age, she loves engaging in different remodeling projects, as well as creating her own natural cleaning solutions. She manages the local brand of Fantastic Cleaners, and she owns a small blog called Modern Housewives, where she shares all kinds of tips and recipes.

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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?

There are a few excellent options around Perth, but some of our favourites are Taste Budds Cooking School in Highgate who offer Sophie’s Seafood Cooking School (non-vego – if that wasn’t obvious!) where Chef Sophie Budd will teach you to cook healthy pescetarian recipes like ‘Thai Fish Cakes’ and ‘Goan Fish Curry’.

If plant-based is more 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

Hello! Can you believe Winter is here already?! These consistent cold mornings are making it difficult to get out of bed, but I’m enjoying lighting some incense, queuing up a guided meditation (I’m currently using Insight Timer – which is life changing), making a hot cuppa lemon water and then stretching it out for 15-20 minutes with a mini yoga practice. I have to say that that this little routine is really setting me up for some great days, and I hope to continue doing it throughout Winter, although I will probably be popping the heater on too!!

This week we have a few crushes to share with you – something you can sip & something challenging- lets get to it!

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♥ Yarra Valley Green Tea

As an avid tea drinker, there’s nothing like the pleasure of trying a new variety of tea and adding it into the rotation. Having a cuppa tea allows my mind to be calm – pressing pause for a sweet, hot moment.

My two new favourite special teas that I will be sharing with you are green, but with a slight difference.

First up there’s Uncle Vic Sencha is the first certified organic green sencha tea grown in Australia! The flavour is robust – leave the tea bag in and enjoy re-filling your mug for the rest of the day. It is a perfect wake-up call alongside your daily yoga/meditation/mantra/self-love morning routine.

Secondly, Aunt Myrtle is a beautiful treat in the afternoon. As you sip the tea, the scent of lemon myrtle perfumes the air and balances out the bitterness of the green tea leaves. Lemon myrtle is well renowned bushfood and certainly makes this tea memorable. Give in to this perfect opportunity to snuggle in bed and fill your body with antioxidants at the same time.

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♥ Twice Weekly PT Sessions

Once upon a time, approximately 3-4 years ago, I was the fittest & healthiest I’d ever been. It’s funny how it works for me, often times I don’t actually realise that I’m aceing health and wellness until I somehow veer off course over time and then look back and go – WOAH, what happened?! So back then I was doing 2 x sessions weekly with my personal trainer, Moira from The Healthy Kind, and had never felt or looked better. Moira is the kind of trainer that is so lovely, friendly and cute that you can’t even get angry at her when she says you need to do another round of medicine ball overhead presses followed by maximum exertion sprints to the end of the oval. There’s also a lot of dogs where we train, so that helps too.

Unfortunately back around that time I was also going through a really tough time with the business that I owned, and working in my other job where the expectation was to take part in an additional 2-3 fitness classes a week, so I had a mini-burnout/breakdown and quit PT altogether as I just didn’t have the mental or physical capacity to handle it.

Fast forward to a few months ago where a change in career (hello desk job!), penchant for chocolate-dipped soft pretzels, and generally sedentary lifestyle meant that over the past 12 months I’d put on around 8 kilos and barely any of my clothes fit anymore – I knew something had to be done. My old PT group had still been running for all the years I was away, so I anxiously rejoined (complete with plenty of negative thoughts… “Everyone is going to be crazy fitter than I am!”, “I wont even be able to run 100 metres!”) and to my pleasant surprise found that I was actually a lot better than I expected. Baby steps, but I was doing it.

After a month or two, and seeing some small fitness improvements, but not enough to fit back into my jeans, a few of us decided that in order to take things to the next level we’d setup another weekly PT session with Moira. This has been one of the best things I’ve done! Every single session I’m seeing small improvements in both my fitness level and feeling better and better about myself 🙂

If you’re looking for some inspiration and really want to make changes in your life – I highly recommend adding at least one personal training session a week to your routine. You can thank me later!

Be well,

xoxo

♥ @leesupercharged

Whether you’re a vegetarian, vegan or anything in between, looking after your gut doesn’t need to be difficult. While bone broths may not be on the menu, there are plenty of ways to show your gut and the planet some veggie love. Check out my top 5 recommendations below…!
 
1.Probiotics

Probiotics are currently experiencing their time in the limelight, but they’ve actually been utilised for centuries for their health-boosting properties. Probiotics are our ‘friendly’ gut bacteria. They’re living organisms that provide a boatload (or should I say, gut-load) of health benefits. They’ve been used to manage and treat a variety of conditions such as irritable bowel syndrome/disease, metabolic syndrome, diarrhoea and more.

Probiotics can also reduce the likelihood of developing type II diabetes, cardiovascular disease, high blood pressure, obesity and lactose intolerance by altering gut flora, regulating insulin levels and lowering cholesterol! Some sensitive tummies can experience gas and bloating when incorporating probiotic-rich food, so always start off slow and build up your tolerance.

If you want to try out some probiotic-rich foods but don’t know where to begin, you may want to give sauerkraut a go. This fermented cabbage is filled with goodness that can improve digestive health, boost circulation and protect your heart. Full-fat yoghurt for my vegetarians or coconut yoghurt for my vegans can also be amazing for gut-health as it’s full of lactic-acid producing bacteria which helps produce more of our good gut bacteria.

If you’ve never given tempeh a whirl, I couldn’t recommend it enough. For all of you tempeh newbies, tempeh’s basically tofu’s cooler older sibling. Tempeh is made up of fermented soybeans that are thriving in good bacteria. It can be stir-fried in a pan, cooked on the BBQ, or broken up into small pieces and used as a Bolognese replacement. 

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2. Prebiotics

Another key thing to remember in any good veggie diet is variety! Not only does filling our plate with vibrantly-coloured vegetables nourish our body, it also gives us a great source of prebiotics. Prebiotics help nourish the probiotics within the digestive system. Without prebiotics, probiotics would have a poor chance of survival. Some prebiotic-rich foods to include in your diet include:

♥ Dandelion greens
♥ Avocados
♥ Bananas
♥ Leeks
♥ Sweet potatoes
♥ Onions

I encourage you to incorporate both prebiotic and probiotic-rich foods into your diet so you can maintain a healthy gut for life.

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3. Fibre
 
When it comes to getting things moving internally, fibre should be one of your first ports of call. Unfortunately, many of us don’t consume enough dietary fibre which seriously compromises our gut health. Eating both soluble and insoluble fibre has many health benefits, not just for our gut health! Adding more fibre-rich vegetables, legumes, nuts and seeds will help keep our good gut bacteria thriving and our digestion moving.

4. Plant-Based Wholefoods

While some vegetarians and vegans go full-steam ahead on the refined carbohydrates train to fill them up, these foods tend to inflame the gut. Refined carbohydrates such as breads and pastas, processed products laden with sugar and even some faux meats on the market can inflame the gut and make our guts blow up like a balloon. It’s so important to emphasise real plant-based foods rather than ones you buy in the aisles. Aim to base your diet on fruits, vegetables, nuts, seeds and some grains rather than processed foods to reduce gut inflammation.

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5. Sleep

Lack of sleep has become such a common issue that it’s one we’ve kind of let slip away from us. However, sleep has a huge impact on the state of our digestive system. When we’re asleep, the digestive organs are replenished and restored for the next day. They’re put to detoxing mood and help get rid of wastes from the day. If you don’t get enough sleep, your gut health can become compromised and you may experience a series of symptoms such as bloating, constipation, diarrhoea, fatigue and more. Sleep, or a lack of it, controls our hunger hormones too, which may make us absolutely ravenous and craving sweet foods the next day! Try getting at least 7 hours of sleep at night and go to bed between 9-10pm to reach optimum sleep and rest.

Hopefully you’ve found these tips helpful! If you have any questions for Lee, please pop them below, and make sure you check out her new book Supercharge Your Gut!

Be well,

xoxo