Dance Workouts You can do From the Privacy of Your Own Home!

Image GigiHadid Instagram

Image GigiHadid Instagram

Some of the hottest celebrities swear by dance workouts to keep their bodies looking toned and terrific. Many victorias secret models swear by ballet classes to keep trim, actresses like Julianne Hough and Rosie Huntington Whitley like to do dace cardio to stay in top shape.  Singers JLo and Jordin Sparks love shake their booty’s at a Zumba class. The good news is you don’t have to be a celebrity with access to the worlds best trainers in order to do these workouts. Thanks to the internet and YouTube there are some great workout dance videos that you can do for free!

Now you can dance like no one is watching (because no one will be watching) and get a work out at the same time in the comfort of your own home!

Get your cardio and dance fix in just 10 minutes…

 

For the Hip Hop lovers…

 

Tone and dance at the same time and learn it from Gwenyth Paltrow’s personal trainer Tracey Anderson…

 

Make like a Victoria’s Secret Angel, get your leotard out and give Ballet a go…

 

Forget crunches and sit ups, blast your belly fat with this aerobic dance workout…

 

Why You Need Activated Charcoal In Your Life

One natural substance that has many beauty and health uses is activated coconut charcoal. Which is basically a black powder which traps toxins and chemicals and can also help balance the PH levels in your body and on your skin.

Some great ways to use charcoal includes:

  • as a face mask – just mix the powder with some water or honey, spread it over your face and leave on for 10-20 mins
  • as a teeth whitener – wet a toothbrush, dip into the charcoal, brush teeth like you normally would, then swish water through your mouth a few times until the water comes out clean
  • As an eyeliner – wet an eyeliner brush, dip it in the charcoal powder, swirl it around on the back of your hand so it makes a paste like consistency then apply it like you would gel or liquid eyeliner

Another great use for activated charcoal is taking it to help cushion the blow of a hang over. If I know i’m going to be drinking I’ll generally take 2-3 capsules after my first drink, then a few just before bed with 500ml-1L of water then one or two in the morning.  The charcoal traps toxins and chemicals in the body (eg. alcohol) allowing the toxins to be flushed out so the body doesn’t reabsorb them.

Note: when taking the charcoal be sure to drink lots of water as it can make you dehydrated.

Your Healthy Shopping List For a Healthy Wholefood Diet

One of the best ways to stay healthy is to set yourself up to succeed when it comes to eating well and the best way to do that is to make sure your fridge and pantry is full of lots of healthy food. So here is a shopping list to take with you to the supermarket or health food store so you can make sure your set up for eating a healthy wholefood diet.

Shopping List 

Dry Groceries

Chia Seeds
Quinoa
Brown Rice
Dry Black Beans
Dry chickpeas 
Almond meal
Coconut Flour
Desiccated Coconut
Cacao Powder
Your favourite Raw or Activated Nuts
Cinnamon
Turmeric
Any of your favourite dried herbs and spices
Vanilla powder or Vanilla Essence
Dandelion root tea
Your favourite green or herbal teas
Sea salt or Pink Hymilayan salt

Condiments & Liquids
Apple Cider Vinegar
Coconut oil
olive oil
Tamari
Tahini
Nut Butter like Almond or sunflower
Rice Syrup, Raw Honey or Stevia

Cold Items
Coconut Milk
Almond Milk
Natural Greek yoghurt or coconut yoghurt
Sauerkraut or fermented Vegetables
Coconut water

Meat & Protein
Choose whatever meat you like by steer clear of processed meat like salami and devon.
Try and buy organic grass fed meat whenever possible
These are the best options to have on hand to put together a quick and easy meal:

Organic eggs
Salmon (preferably wild caught)
Chicken thighs or breast (whatever your favourite part is)

Fruits and Vegetables 
Buying veggies that are in season is the healthiest and most cost effective way to buy veggies here is a great guide to what veggies are in season when.
The best way to get the most nutrients out of your fruits and veggies  is to buy organic veggies from your local farmers market. However this may not always be possible so here is a list of the the products that are sprayed with the most pesticides and the ones that are sprayed with the least. The clean 15 and the dirty dozen.

Choose whatever fruits and veggies you enjoy eating but I’ll include some of the healthiest and most versatile ones so you have a guide:

Vegetables
Baby Spinach
Brussels sprout
Cucumber
Kale
Celery
Tomatoes
Carrots
Broccoli
Zucchini
Spaghetti Squash
Sweet Potato
Pumpkin
Avocado
Frozen peas

Fruit
Lemon
Banana (Tip: buy heaps of rip banana then chop them into small pieces, put them in a container and plastic bag in the freezer so they’re ready to make banana ice-cream or chuck into smoothies whenever you feel like it)
Frozen Berries or Fresh berries
Green Apples
Kiwi Fruit
Grapefruit
Pineapple

Fresh Herbs and Spices
turmeric root
ginger root
basil
coriander
min

 

The Many Beauty Uses for Aloe Vera

You’ve probably seen aloe listed as an ingredient in a lot of beauty products, this is because it is incredibly healing and soothing for the skin it’s known to help combat aging, sooth sunburn and prevent peeling, get rid of dry skin and skin irritations and can even help reduce stretch marks. To get most out of this product you can use the plant itself by breaking off a leaf and peeling off the skin to get to the gel inside or purchase a product that says 100% Aloe Vera gel in the ingredients and nothing else! There are many ways you can use aloe and some of the best ways to use it include:

  • makeup remover
  • moisturiser
  • shaving cream
  • eye cream
  • eye brow gel – just dip an disposable mascara wand in a small amount of gel and comb it through your brows to set them in place
  • a moisturising scalp treatment – just massage it into your scalp, leave it for 30 mins, then wash it out

Important note, some people can be allergic to Aloe Vera so if you’ve never tried it on your skin before i’d recommend putting a small amount on the back of your hand and waiting 24 hours to see if you have a reaction before using it anywhere else on your body.

10 Insta Accounts to Follow for Health & Fitness Inspo

There is nothing like scrolling through instagram and coming across a photo of some delicious looking healthy food or a photo of a girl who’s body is so good it urges you to type #bodygoals to motivate you to get healthy and in shape. So we’ve found 10 of our favourite pages to get you feeling motivated every time you ‘re tempted to lay down and scroll through instagram instead of working out or making a healthy meal.

Claudia is a nutrition coach and personal trainer and is constantly posting photos of her workouts and group classes as well as drool-worthy healthy meals.

 

A photo posted by Devin Brugman (@devinbrugman) on

Devin (left) is one half of the instagram account @abikiniaday which she shares with her bestie Tash Oakley (right) and considering Devin is photographed in a bikini everyday it is no surprise that her and Tash have amazing bodies and lead a very healthy and active lifestyle.

 

Jessica Sepel is a nutritionist and is always coming up with delicious healthy recipes which she shares images of on her instagram at least once a day. So if you’re not sure what to make for lunch or dinner just jump onto Jess’s instagram and you’ll be bombarded with delicious ideas.

 

Lee Holmes is an amazing recipe creator and has multiple cook books. She shares many photos of healthy meals from her cook book that will have you drooling over your phone.

 

 

Madeline Shaw is a health coach and yoga teacher, you’ll be inspired to get stronger in yoga then head to the kitchen to whip up a healthy smoothie after scrolling through her account.

 

 

You only have to take one look at Massy’s abs to know that she is the definition of #bodygoals. One look at her page and you’ll be inspired to take your workouts to the next level.

 

A photo posted by Tara Stiles (@tarastiles) on

Tara Stiles is the queen of yoga. her page not only shows her amazing yoga skills but she also posts photos of the people in her classes which will inspire you to keep your yoga routine up no matter what you skill level is.

 

 

A photo posted by TWA (@the_wholesome_athlete) on

Meg Gillmer is one of my best friends and also one of the most inspiring people I know. She sets crazy cycle related goals for herself and never fails to achieve them. Her most recent one was completing 3 peaks in Victoria. Meg posts photos of her training and the wholesome food she chooses to fuel yourself with. One look at Meg’s account and you’ll want to jump on your bike and head to the hills ASAP.

 

This hilarious account posts vegan meals and are not afraid to tell you just how bloody good it is and why you should f*cken eat it. However, if you are not a fan of swearing this account may not be for you.

 

 

A photo posted by Lola Berry (@yummololaberry) on

Lola Berry (yes that is her real name) is a nutritionist and is always creating the most beautiful healthy recipes, she is also a major boho babe so you’ll get some great hair and fashion inspo from her as well.

 

 

Apricot, Tahini & Coconut Slice

Not only is this slice delicious it’s also gluten free, refined sugar free and full of lots of healthy fats!

Recipe for Apricot, Tahini & Coconut Slice

Ingredients

5 tbsp melted coconut oil
1 1/2 cups almond meal
1 cup desiccated coconut
1/4 cup unhulled tahini
1/4 cup raw honey
3/4 cup dried apricots

1/2 cup dried apricots for decoration (optional)

Method

Preheat the oven to 180°C

Blend all ingredients in a food processor until well combined and the mixture is almost dough like.
Transfer the mixture into a bread tin, lined with baking paper and smooth it out using a spatula until it’s evenly spread out.
Gently press the remaining dried apricots in to the slice in any pattern you want.
Pop it in the oven for 10-15 minutes or until it’s just brown on top.
Remove it from the oven and leave to cool for 20 mins then put it in the fridge for at least an hour or over night to set.
Then it’s ready to eat!

How to Have More Energy, Clear Skin & Optimal Health

energy
Image Unsplash

Alkaline. That’s just something to do with batteries, right? That’s exactly what I used to think before I got into this whole health business shebang. I never realised that this word actually plays a HUGE part in the overall health and wellbeing of our bodies and is a major contributor to our body’s ability to heal itself.

Alkalising refers to balancing the pH (potential hydrogen) levels of the body. The ideal pH level of the human body should be around 7.35.  If this pH level is reached the body will be slightly more alkaline which means it will be in the best position to heal itself and fight disease. On the other hand, if the pH levels are lower, they will be more acidic leading to a body that is a breeding ground for disease, bad bacteria and cancer cells, as a result rendering the body unable to heal itself.  Most people who don’t regularly consume fruits or vegetables but often consume alcohol, coffee, soft drinks and processed foods, will be more prone to having low alkaline levels.

Good pH or alkaline levels are essential for good health.

Some health issues of a highly acidic body (low PH levels) include but are not limited to:

  • weight gain
  • upset stomach, poor digestion and bloating
  • killing off of good bacteria in the gut – so much of our mental and physical health is linked to our gut health
  • headaches
  • fatigue
  • trouble sleeping
  • bones are more prone to break and fracture
  • arthritis
  • teeth erosion
  • low immune system
  • decreases in the body’s ability to absorb minerals and other nutrients
  • decreases the body’s ability to detox and discard of heavy metals

How do you know your pH levels?

You can test your pH levels yourself using standard pH strips which are available from most health food stores or on an online store like iherb. Make sure you do a urine test though as testing your saliva can be quite inaccurate.

Food that cause more acidic pH levels:

  • red meat
  • eggs
  • soy – yep soy is not good for you, it wreaks havoc on your hormones and is a GMO (Genetically Modified Organism) food
  • canned fruit
  • dairy products
  • white grains such as rice and white bread
  • corn
  • processed foods
  • alcohol
  • caffeine
  • soft drinks
  • sugar
  • artificial sweeteners
  • fruit juice
  • stress
  • smoking
  • drugs/antibiotics

The 80/20 rule for creating an optimal pH balance

If your body is quite acidic and you want to restore it to a healthy pH level try eating 80% alkaline forming foods with 20% acid forming whole foods. This recipe is the perfect combo of acid and alkaline foods.

Now let’s get into the great benefits of having high alkaline levels in the body:

  • high energy levels
  • high performing immune system
  • less pain and inflammation within the body
  • quicker recovery from injury, this is why it is so important for athletes to have healthy alkaline levels.
  • glowing skin, healthy hair and nails
  • slows down the aging process
  • healthier teeth, bones and joints
  • lower cholesterol levels
  • better digestion

So what else you can do to raise the alkaline levels in your body? These are some of my tips:

  • Try a cleanse or Detox – if you are feeling quite sluggish a gentile cleanse may be exactly what you need.
  • Add more high alkaline foods into your diet each day. Here is a great detailed list of foods that are alkaline and acidic 
  • Drink chlorophyll – Chlorophyll is the green pigment found in plants and you can buy this in liquid form from most health food stores
  • Eat your veggies, especially greens, kale, spinach, broccoli, cucumber, celery. When you are eating kale, broccoli or spinach make sure you lightly steam them first as they can be very harsh on the stomach when eaten raw
  • Try adding a tablespoon of fermented vegetables to one or two meals each day. This will not only raise the pH levels in your body but fermented veggies are a great natural probiotic which equals a happy, healthy tummy
  • Start adding a fresh cold pressed green juice or a green smoothie to your diet every day or every couple of days. Here is a recipe for celebrity nutritionist Kimberly Snyder’s Glowing Green Smoothie. I have this every day and usually make a huge batch every Sunday enough to last me for a week. It will last in the fridge for about 2 days and I freeze the rest and just defrost it when needed
  • Drink hot water with half a lemon squeezed into it every morning – this may seem strange as lemon is an acidic fruit, however, once it enters the body it helps to balance the bodies pH levels and helps set up your digestion for the day
  • Try and drink around 2L of filtered water a day. You can also buy alkaline water or purchase an alkaline water filter which will help raise your pH levels even more. There are some great affordable alkaline water brands that you can usually find at your local health food or fruit shop. Putting some pink Himalayan salt and lemon in your water will help with raise the alkaline levels as well
  • Limit your sugar intake. There are many great tasting, healthy recipe alternatives to your favourite sugary treats out there that use natural sweeteners or a little bit of fruit to sweeten it. I have quite a few recipes like this on my blog.
  • Reduce stress by doing yoga, deep breathing or meditation as stress can cause the body’s acid levels to rise.

This may seem like a lot to take in and a lot to do all at once but try not to stress too much about it (don’t want to get your acidic levels rising) just try implementing one or two of these tips to start with and you will still notice an improvement in your health. The most important thing is to make sure you are adding fresh vegetables into your diet everyday and eating food closest to its natural form.

The Amazing Beauty Uses For Coconut Oil

OK so I’m sure we all know by now how amazing coconut oil is when it comes to cooking and making recipes but did you know there are also a lot of beauty uses for this oil?

Here are just a few beauty uses for this magic oil:

1. Makeup remover & face cleanser
2. A body scrub just mix it with some sugar or ground coffee beans
3. A moisturising body wash – just massage it into your skin while you’re in the shower and then wash it off. The excess oil will stay on your skin and leave your skin feeling super soft!
4. Breath freshener when you use it for oil pulling (search ‘oil pulling’ on my blog to see what I’m talking about.)
5. Shaving cream
6. Hair and scalp mask
7. As a natural highlighter – just dab a very small amount on your cheek bones
8. Lip balm
9. Cuticle cream
10. Eye cream

What’s your favourite way to use coconut oil?

How to Workout Like a Celebrity From Anywhere in the World

 

Body by Simone

Aussie born celebrity trainer Simone De La Rue has studios based in LA and New York but she’s now created an online workout program called BBSTV so you can do her workouts from anywhere in the world.
Image result for body by simone

Celebrities who love this workout: Rosie Huntington Whitley, Taylor Swift, Julianne Hough

A photo posted by Julianne Hough (@juleshough) on

What is it?
A mixture of dance cardio and Pilates
Be prepared to work out parts of your body you didn’t even know existed. Doing these workouts at least 3 times a week will give you lean limbs and buns and abs of steel.

Check out BBSTV here

 

Ballet Beautiful

This workout is created by ballerina Mary Helen Bowers, it’s a firm favourite with Victoria’s Secret model’s because it creates lean but strong ballet dancer limbs. Her studio is based in NYC but she has created online videos so you can do her workouts from the comfort of your own home.

homepage

Celebrities who love this workout: A firm favourite with Victoria’s secret angles Lily Aldridge, Gigi Hadid and Aussie access Phoebe Tonkin

What is it: A mixture of ballet and Pilates
Don’t let the elegance and grace of these workouts fool you, you’ll seriously feel the burn in every move you do and get some serious results.

Check out her online workout program here

 

The SBC Collective

London based trainer Russel Bateman is known for his primal style workouts and due to the floods of super models that do his workouts he has named his brand ‘The Skinny Bitch Collective’. These workouts are not for the faint hearted and it is almost impossible to get into one of his always booked out classes. So luckily he has now created on online program called ‘The SBC Experience’

Celebrities who love this workout: Millie Mackintosh, Ellie Goulding, Erin McNaught,

 

A video posted by elliegoulding (@elliegoulding) on

What is it: A mixture of high intensity interval training using mainly body weight and primal style moves. Expect to be crawling around on your hands a lot.

Check out The SBC Experience here

 

Xtend Barre

Xtend barre is a combination or pilates, cardio and ballet where you’ll feel like you’re a little girl in ballet class again doing plies at the ballet bar. There are studios based all around the world but for those of us who don’t have a studio near by you can now access the workouts online so you too can have that beautiful strong ballet body.

 

Celebrities who love this: Margot Robbie, Jennifer Hawkins, Tahyna Tozzi

A video posted by Xtend Barre (@xtend_barre) on

What  is it: Xtend Barre is Pilates and dance amplified. It brings in elements of dance, ballet and Pilates to create an adrenaline-fueled workout that strengthens, lengthens and chisels the body.

Check out Xtend Barre online here

 

 

Why You Should Meditate & 4 Apps to Get You Started

Chances are you’ve probably heard about meditation as it seems to be all the rage at the moment. However this seems to be a fad that will be sticking around for quite some time due its many benefits and the fact that it absolutely free to do. Many successful people such as Oprah, Madonna, Russel Brand and Hugh Jackman swear by their daily meditation practice to help keep them mentally and physically well.

Here are just some of the benefits you should hope to see from starting a daily medi practice.

  • It helps to reduce stress and anxiety.
  • It helps to improve concentration and focus.
  • It helps increase energy levels.
  • It makes you more able to process information and make better decisions.
  • It helps increase your emotional intelligence – this is especially important for building great relationships with other people!
  • It helps decreases blood pressure.
  • It helps you get more in touch with your true self, which means you’ll be more able to figure out what your passionate about and what drives you.
  • It makes you more self aware of the way you treat yourself and others.
  • It lowers the risk of depression.
  • It aids in better sleep.

Meditation is a simple as sitting down and not thinking for a short or long period of time. However as simple as it sounds it can be very hard due to our minds constantly thinking all day every day. Luckily there are some great apps out there to help get you started, here are some of my favourites, click on them to learn more about them:

Omvana

omvana

 

Buddhify

buddhify

 

The Mindfulness App.

mindfulness

 

Headspace

headspace