News

If you know UNIT NINE you know we are always training and we have found the perfect partner for our training gear it is Gym Lab.  Gym Lab is a multipurpose gym spray that disinfects and deodorises all gym equipment, gear, accessories and surfaces. It helps to protect from germs and viruses by killing 99.9% of bacteria present, whilst also leaving a fresh and light eucalyptus fragrance that is completely natural and known for its excellent disinfecting properties. 

We are super excited that we found Gym Lab it is the ONLY product we use on any of our products to keep them clean, so all you need to worry about is strapping on those gloves and get punching!!

Introducing Scott!

 

Tell us about Gym Lab and what it is all about?

Gym Lab is a true world first – it’s an antibacterial spray with the light scent of eucalypt. It’s fast and effective – drying with no oily residue within 30 seconds, leaving your equipment sanitized and ready to use. It’s perfect for any piece of gym equipment or surface, and as you know it’s especially handy for un-washable gear like boxing gloves, pads, gym bags and shoes. 

Why did you create Gym Lab spray?

I noticed a huge gap in the market for a product that was effective, environmentally friendly, and was a product that gym members would actually want to use – it’s a pretty empowering thing to take responsibility for your own health and safety and that of other people around you – no one likes sitting on or touching other people’s sweat!

It’s pretty alarming when you stop and think about how many gyms are relying on antibacterial wipes – a single gym could go through hundreds of these cleaning wipes every day – and the reality is that these wipes end up becoming landfill or clogging up drainage pipes when someone decides to flush them. Besides the environmental implication which is a big enough issue on its own – we understand that these wipes simply can’t get into those hard to reach corners of equipment to give your gym gear a proper clean, which is where Gym Lab comes in.

 

What makes Gym Lab spray so special?

We believe it’s a combination of it being an Australian made product using only Aussie ingredients, formulated with my 30+ years of aerosol industry knowledge, coupled with the fact that we’ve created a product that gets the job done with no fuss – it’s effective, it’s so quick and easy to use, and it’s really such a versatile product. One of the best features of Gym Lab is that we’ve used a 360 degree valve, so it can be sprayed in any direction, even upside down – great for cleaning underneath your seat on a stationary bike.

Where can we buy Gym Lab spray?

We are really excited to be stocked in a growing number of gyms and fitness centres around Australia. We can now say that we have recently been picked up by all of the 12 Round gyms, a lot of the F45 gyms now stock Gym Lab as well as a number of boutique boxing gyms. Our website is www.gymlab.net.au and we’re always happy to help find our customers nearest stockists if need be.

What is next for Gym Lab?

Once we’ve got Australia covered, ideally we’d love to see Gym Lab stocked in gyms and fitness centres overseas!

More about you now Scott, how did you get into the Health and Fitness industry?

About 10 years ago my wife and I started training at Bulldog Gym Castle Hill where we did Muay Thai training. We did about 4-5 years of training there 3 times a week – training in this sport you have a lot of gear that can’t really be washed properly – gloves, pads, bag, shoes – so this started to form the basis for the concept behind Gym Lab. My wife has also practiced Bikram Yoga 4 days a week for the last 8 years or so, where again you have unwashable gear like your mat so Gym Lab was really born out of necessity. My background is really within the manufacturing industry but with Gym Lab I’ve been able to marry my industry expertise with our passion for keeping fit and healthy.

The benefits of being active are numerous so I try to be as health conscious as possible.

Where else would we find you getting your sweat on?

 I’m probably a bit more of an incidental exerciser than your typical gym goer to be honest! We have a very active 3 year old English Staffy named Saint who I run with to our local dog park once or twice a day! That tends to keep both of us pretty fit. You can see what Saint gets up to via his Instagram - @saintthestaffyofficial – he’s known to help plug Gym Lab for us as well as come along for the ride to do some local Gym Lab deliveries with me.

Where is your favourite spot to refuel?

These days my weekends are pretty busy with Gym Lab deliveries and sales calls but I usually always find my way to Harry’s at Bondi, or The Good One, right across the road from Harry’s. They both do awesome coffee and great food. If I need a bit of a treat after making a Gym Lab delivery, I’ll pick up a Gym Boy protein soft serve if they’re around.

 

Website:  gymlab.net.au

Instagram handle:  @gymlab.au

 

 

It’s a confusing time in the world of COVID-19, immune health and nutrition, but it doesn’t need to be. Confusion stems from inaccurate information and clever product marketing mostly through social media and when it comes to COVID19 and immune health there are a few things that you should know.

 

Firstly, the term ‘immune boosting’ – it’s a nice marketing term and buzz word, along with ‘detox’ (another overused term!). Boosting our immune system plays a role in autoimmune conditions or inflammation, so this isn’t what we want to do. We simply just want to support our immune health.

 

When it comes to nutrition and COVID-19, there are areas of emerging research including vitamin D, vitamin C and omega fatty acids and whilst there is nothing specific yet to recommend when it comes to nutrition and COVID-19, the best advice as it stands is to look after your immune health as a good starting point.

 

There are a few keyways in which to support your immune health and these are my general recommendations that help form the basic fundamentals to overall health.

 

Balanced Diet:

Wholefoods are key to a balanced diet. So out with the processed and in with the whole foods. One of the easiest ways to do this is to cook at home rather than buying pre-prepared meals. If you make your meals from scratch, you can see exactly what ingredients are going in. It’s important to get a balance of macronutrient, carbohydrates, fats and proteins and I’ve listed some recommendations below:

Carbohydrates: Fruit, vegetables, whole grains, legumes (lentils, chickpeas etc.), nuts and seeds.

Fats: Sources of both monounsaturated fats and polyunsaturated (omega-3s) opt for extra virgin olive oil, avocados, nuts/seeds, oily fish (salmon, trout, sardines).

Protein: Lean meats, limit intake of red meat to 2-3 meals per week, fish, eggs and include plant-based protein options such as tofu, tempeh, chickpeas and lentils.

Variety is also important and for example, consuming different fruits, vegetables and grains will offer a more variety of vitamins and minerals. If you are eating adequate amounts of macronutrients too, you will naturally find you are having enough micronutrients such as vitamin C and zinc for example, which are both important nutrients to support immune health.

Hydration: Hydration is so important and try and aim or roughly 2 litres EVERY day. A good way to know you much you’ve had is to fill a bottle, say 500 mls and aim for 4 bottles every day.

Sleep: Sleep is important on so many levels and plays a role in immune health, stress response and food choices to name a few.

The recommended amount of sleep is between 7-9 hours and while we sleep, we produce immune cells. So, less sleep = less immune support. If you are having less than 7 hours per night, I recommend increasing and it will also help energy levels the next day too.

Reduce Stress: Stress increases production of cortisol and adrenalin and whilst some level of stress is healthy, chronic ongoing stress isn’t.

Stress can impact sleep and weaken immune function, so it’s important to find way to reduce or at least cope with stress. A good night’s sleep is a good place to start but aside from that it’s important to find ways to relax and take your body out of a stressed state. Of course, yoga and breathing exercises are a great recommendation because they are both scientifically proven to be beneficial in managing stress, it is also important to include things you love, whether that’s a Netflix binge, going out for a walk or family time, find your ways to relax and destress. 

Keep Moving: Moving is important for physical health but also mental health and immune support. In a time when it can be challenging to get outdoors, if you are fortunate enough to be able to, take advantage. Anything from walking to more physical HIIT workouts etc. will have a positive impact and research shows that regular and moderate exercise (that’s less than 60 mins) increases immune cell activity, so more reason to get moving.

 

Amy Savage is a qualified Nutritionist (BHSc) and you can check out more of her nutrition tips and recipes at www.amysavagenutrition.com or follow her socials @amysavagenutrition

 

 

Next up in our series of simple workouts you can do ANYWHERE ANYTIME, have a look at our cardio session, it will have you huffing & puffing in now time. Aim is to go through each round of three exercises without resting and then taking a 60 second break between each of the rounds. Target between 3-5 rounds. LET’S GO!

  

 For something extra, our complete UNIT NINE SWEAT PACK offers you 5 different product you can take wherever you go, with loads of extra exercises to help you get your sweat on.   

 

1) Skipping

1. a) 30 seconds of basic skipping
2. b) 30 seconds of high knee sprint skipping
3. c) 30 seconds of basic skipping
4. d) 30 seconds of high knee sprint skipping

  

2) Burpees

15 – 20 reps

    

 

3) Mountain Climbers

20 – 30 reps

  

Next up in our series of simple workouts you can do ANYWHERE ANYTIME, have a look at our miniband workout, it will get those legs and glutes fired up. Aim is to go through each round of five exercises without resting and then taking a 60 second break between each of the rounds. Target between 3-5 rounds. LET’S GO! 

 

For something extra, our complete UNIT NINE SWEAT PACK offers you 5 different product you can take wherever you go, with loads of extra exercises to help you get your sweat on.   

 1) Crab Walks

10 - 15 reps

   

2) Jumping Squats

10 - 15 reps

    

3) Kick Backs

15 - 20 reps

 

4) Glute Bridges

15 - 20 reps

  

5) Clams

15 - 20 reps

 

 

We love to create simple workouts you can do ANYWHERE ANYTIME, so we wanted to share with you our slider workout, it will give you a burn!  Move through all five exercises without any rest, after each round rest for 60 seconds and go again ...…. aim for between 3-5 rounds! GO!

 

You can also find more exercises here which you can do with our complete UNIT NINE SWEAT PACK.

 

1) MOUNTAIN CLIMBERS  

15-20 reps 

 

  

 

2) LUNGE

10 reps each leg 

 

 

 

3) ARM SLIDE OUTS

8-12 reps 

 

  

 

4) PLANK & KNEES IN  

8-12 reps 

  

 

5) LEGS SLIDE OUTS

8-12 reps 

 

 

We love getting into the great outdoors and hiking and this Easter long weekend we grabbed some friends and headed to the Royal National Park in Sydney with swimmers of course!

The  Royal National Park is only an hour or so down south from Sydney, we decided on the Bundeena Drive to Little Marley walk which has everything from bush land, heath, cliff walks, beaches and cliff fresh water pools!

Get there early as the car park is tiny, take water, sunscreen, swimmers, a lightweight towel and of course we took ours....and a snack ... we forgot and were starving!

We headed in and took off through the bush, we passed amazing waterfalls and views and at the first T junction we took a left which headed to the cliffs and then onto the beaches, you can have your first dip here, but be careful as there are no lifeguards.

 

We carried on across some amazing cliffs and into more beautiful bush land and then we came across fresh water pools on a cliff top overlooking the most AMAZING VIEWS, all we could say was wow and jump into the pool to cool off! 

 

We looped back on the track after our swim and had dried off as we were starving and we were busy planning our next  Royal National Park hike as we walked back to the car park!

Get walking people!

 

 

 

Introducing Amy Savage Nutrition

You will have seen Amy’s amazing blog posts for UNIT NINE on everything from nutritious breakfast options , the health benefits of yoga to a health hot chocolate already!  We love working with Amy who has a huge passion for scientific data based nutrition advice which is essential in this day and age of advice given out on Instagram with ZERO facts behind it!

 

Tell us a little about your business and what it is all about?

I’m a qualified Nutritionist BHSc and currently offer nutrition consultations both online and in Sydney CBD. There are a few areas of nutrition that I particularly love and they are weight management, gut and skin health and my half marathon training now has me obsessed by sports nutrition! 

Why are you so passionate about holistic wellness?

I’ve experienced my own health challenges over the years and food choices can really make a big difference to health. We are all different and respond differently to not only diet, but lifestyle choices and I want to help people to life their healthy best life, but also a balanced one.

What is your prize in this collaboration?

A one hour dietary analysis consultation and 2-week meal plan!

What is next for you?

There are lots of exciting things in the pipeline at the moment and I’m currently developing a range of meal plans that will be designed to be not only healthy, but backed by science – I want nutrition advice to be more accessible to more people and much less of an expensive luxury. The plans will include more of the ‘why’ behind the food as well as being healthy, balanced and of course, taste great!

Where would we find you getting your sweat on?

I’m currently training for the half marathon so you might see me running anywhere around the Eastern suburbs or Sydney CBD, running with The 440 in Bronte on Saturdays and I also love pilates twice a week at Fluid Form 2031.

Where is your favourite spot to refuel?

There’s way too much choice near me to choose!

Website : www.amysavagenutrition.com

Instagram handle: @amysavagenutrition

Facebook handle: @amysavagenutrition

 

 

We love collaborating with like minded brands who hold the same values and beliefs we do, and boy do we have a great collaboration for you all! 🎊 It is giveaway time🎊 where you can score $400 worth of goodness!

 

We’ve teamed up with a host of wellness and nutrition businesses to giveaway an🌱🏋️🍵Awesome Holistic Wellness Nutrition Bundle🍵🏋️🌱click on the below and read more about these amazing brands.

💦 AMPERNA® Active Probiotic Skincare
🏋️ A UNIT NINE Sweat Pack

🍌 Amy Savage Nutrition Diet Analysis and Meal Plan

 🍫 Chief Bar Pack from Chief Bar

🍵 Tonics from Tonic Alchemy

 

HOW TO ENTER

1. Head across to our INSTAGRAM PAGE on Saturday 6 April 2019
2. Entries close Friday 19th April at 11:59pm. The lucky winner will be announced on Monday 22nd April 2019 at 9pm!
3. Australia ONLY and this competition is in no way sponsored, administered or associated with Instagram.

 

Introducing TONIC ALCHEMY

We love to keep in tip top shape and health at UNIT NINE and this includes us eating nutritious food and drinking juices and tonics to ensure we get all of the nutrients we need to feel great, we are a huge fan of TONIC ALCHEMY

Tell us a little about your business and what it is all about?

Tonic Alchemy was launched in late 2017 with a range of all natural Tonics. These Tonics are carefully crafted to provide your daily dose of functional ingredients with the goal of helping you reach your optimal balance, maintenance and health. At the moment there are 4 Tonics in the range and all are based on nature’s own wonder ingredient – Turmeric!

Why are you so passionate about holistic wellness?

I’ve always been conscious of being proactive rather than reactive to health. By consistently incorporating simple things into your daily routine I believe you are able to make a major difference to both your mental and physical state. Including meditation, yoga, physical activity, setting goals, moving to a predominantly plant based diet; these are the type of simple changes you can do, that over time will make a major difference to your life. That’s how TA came about – being able to provide people with a simple way to take their daily recommended dose of turmeric in a simple ready to drink form.

What is your prize in this collaboration?

A mixed box of 12 of our Tonics plus the winner gets to be the first to trial one of our new powder range (can’t tell you exactly what it is at the moment as we’re keeping that a secret for a little while yet!)

What is next for you?

We have a couple of new tonics we are looking to release in early May as well as a new line of protein/health and wellness powders that will be a little different to any on the market – to say we’re a little excited is an understatement!

Where would we find you getting your sweat on?

I love any outdoors activities but for an all over sweat, Ben from Symetrie in Clovelly operates a fantastic fitness studio 

Where is your favourite spot to refuel?

Village on Cloey is a great spot with a wide variety of healthy meals and great coffee!

Website :www.tonicalchemy.com.au

Instagram handle:@tonicalchemy

Facebook handle:@TonicAlchemy

We had the tasty CHIEF BARS  at our SWEAT PACK launch event at SAVAGE TRAINING earlier this year!

 

Introducing AMPERNA®

Does anyone else find skincare over complicated and seriously way too expensive?!  I am all about less options, simple and effective products without all of the BS!!!!  When I met AMPERNA®  and heard the story behind the products and the results from the products we knew we needed to collaborate, hear more about what they do below and remember enter into our competition to get your hands on some of these goodies!

 

 

Tell us a little about your business and what it is all about?

The main reason I’m in business it to help people feel comfortable in their own skin. AMPERNA® is an Australian skincare brand committed to creating active products specifically formulated for even the most sensitive skin.

 

The idea for the brand came about as a direct result of some pretty severe health problems I suffered a few years ago. When I was 30 I was looking after my Father, who was seriously ill, and I took some medication that I wouldn’t normally have taken if I wasn’t going through a stressful period in my life. I had lots of complications because of the medications and one of the side effects I experienced was severe pustular acne. It appeared quite quickly and was very uncomfortable. I tried to hide from the world. I took time out from my life and my job. It affected me a lot – physically and emotionally. It was a very traumatic time.

 

My illness meant my skin reacted to many common irritants, including sulfates, parabens and synthetic fragrances, however I also knew my skin needed active help to return to its healthy balance. I sought an ultra gentle skincare range that contained key active ingredients; however, the brand I was looking for didn’t exist. With the help of a likeminded chemist, I spent the 5 researching and developing, testing and developing the optimal skincare solution. After much back and forth, we finally settled on our 5 launch products.

 

AMPERNA® products are simple yet groundbreaking, containing only the necessary ingredients plus active ingredients. Our formulas include a probiotic complex, glycolic acid and vitamins B and C.

 

 

Why are you so passionate about holistic wellness?

Because when I was seriously ill I used a holistic approach to feeling well again.

 

 I decided that I needed to review my whole lifestyle, taking a holistic approach to my health. I started researching diets and healthy lifestyles and eating.

 

I went through the process of cutting out everything I shouldn’t be eating and reassessing everything that I was using on my skin. Going through that process of identifying certain triggers to my skin problems

 

I spent a lot of time online looking at acne topicals and ingredients that people said helped them in forums and blogs.

 

I was also researching the benefits of taking supplements. Zinc was supposed to help your skin, so I started taking that and found it helped a lot. Then because I had been on a course of antibiotics I had taken probiotics for a while, so I looked into gut health and introduced probiotic tablets permanently to my diet. This lead to my discovery about the gut microbiome and then a little later about the skin microbiome as well.

 

I then started a beauty blog, which was more for myself. I was tracking what I was using, what I liked and what I didn’t like and people really started to respond to it well.

I researched lots of skincare from Europe and Korea. I racked up quite an Amazon debt buying all the products I wanted to try with the ingredients and formulas that sounded like they were ok, but not quite right.

Once I had found out about probiotics in skincare I tried to find other brands that had them in them and realised that there were only a few available overseas. My skin was starting to heal and I was excited about what the future held.

Then about four years ago I suffered perioral dermatitis. I am pretty sure that my perioral dermatitis was triggered by a combination of stress, a fluoride allergy I developed or using cortisone cream on a rash around my mouth – I noticed my perioral dermatitis flare-ups were worse after I visited the dentist.

And that was when the idea really took hold. I was desperate for something to work. There were various products that included the ingredients that I loved, but nothing streamlined and simple that was active enough or contained the ingredients that I would like to use for my sensitive skin.

I used the knowledge from all of my research to create my first samples of AMPERNA®.

What is your prize in this collaboration?

Our Essential Edit
Ultra Gentle Soothing Cleanser – Award Winning
Lightweight Soothing+ Emulsion Moisturiser – Award Winning
Pro+ Vitamin C Hyaluronic Serum
https://amperna.com/collections/bundles/products/the-essential-edit

What is next for you?

I look forward to continuing to help my customers, I have my eye set on a few places I would like to be stocked in Australia and we hope to conquer the overseas market soon.

Where would we find you getting your sweat on?

We go for bushwalks (with sunscreen and a hat of course), I go to the gym and do weights and interval training around business meetings, we like to get out and about and take active holidays – I’ve recently even climbed Mount Fuji as my husband and I speak a bit of Japanese.

Where is your favourite spot to refuel?

Cafe Oratnek in Redfern – they have healthy options and are more than willing to change dishes to accommodate your dietary requirements.

 

Website : www.amperna.com
Instagram handle: @ampernaskin
Facebook handle: @ampernaskin

 

Introducing CHIEF BAR

If you haven’t tasted one of CHIEF BAR products yet where have you been? They are seriously amazing, I have a serious cashew shortbread collagen bar addiction, light and crumbly and OH MY GOSH JUST DELICIOUS….. Chief Bar are on a serious no BS mission, hear more about what they do below and remember enter into our competition to get your hands on some of these goodies!

 

Tell us a little about your business and what it is all about?

The big food companies continue to dial up the perceived goodness on their snacks but all they’re doing is health washing the market with bullshit claims.

Creating genuinely healthy and tasty snacks takes time and money, and shareholders don’t like that.

Chief doesn’t have shareholders, just problem solvers. When we set out to make truly delicious health food with no fillers, no sugars and no preservatives, people said ’no chance’.

After years of frustrating trials, the ‘a-ha’ moment came when we re-invented the ancient curing process.

It created a protein jerky that was pure not packed with sugar. That was tender not tough.

That tasted like a delicious roast and, well, nothing like jerky.

It seems too good to be true- 100% natural, preservative free, crazy low calories, packed full of goodness and taste.

A healthy snack that’s actually good for you. And we actually did it!

Why are you so passionate about holistic wellness?

Because we want to be fit and healthy until our very last day.

What is your prize in this collaboration?

A sample box of collagen bars.

What is next for you?

New flavours coming out next month!!!

Where would we find you getting your sweat on?

Running everywhere around Sydney, especially along the coast and on trails. Religiously every Saturday at 5am at @the_440 and during the week at @agogabondi.

Where is your favourite spot to refuel?

Lox, Stock and Barrel , Preach Café and The Shop at Bondi.

Website : eatlikeachief.com

Instagram handle: chief_bar

Facebook handle: Chief Bar

 We had the tasty CHIEF BARS  at our SWEAT PACK launch event at SAVAGE TRAINING earlier this year!

 

 

 

We are obsessed about making exercise less complicated and encouraging everyone to move especially our amazing mammas and mamma’s to be. We have so many amazing women in our life who are about to have babies or have just had babies so this is so top of mind at the moment for us here at UNIT NINE.  We have had the pleasure recently to collaborate with Dahlas who is a specialist in pregnancy and post-natal exercise who has created some amazing work out guides and also given our SWEAT PACK a test out.

Meet Dahlas!

 

    

How did you originally get into personal training?

Growing up, I loved sport and fitness. So as soon as I graduated high school I become a Group Fitness Instructor. Then while I was studying Marketing Communications at University I became a personal trainer - Group Fitness and Personal training was a fabulous part-time job especially while studying and backpacking overseas. I loved doing this so much, that I continued to work part-time in the Fitness Industry while I had a full time Marketing Career.

 

Why did you choose to specialise in pregnancy and post natal exercise?

When I first became pregnant, despite being in the fitness industry for over 10 years, I found a tonne of conflicting advice (even from fitness professionals) about safe and effective pregnancy exercise. I continued to do the same workouts I had also was done as I received the advice “ you are pretty fit so ust keep doing what you have been doing”– so for me this included instructing high impact sessions like BodyStep, going on 1 hour long power walks and lifting heavy weights. However, after I did these workouts something really didn’t feel right.

So, I trusted my own instincts and my own body and took myself off to Melbourne to become certified in Pre and Postnatal Exercise with some of Australia’s leading women’s health physiotherapists. This was a massive education and I quickly learned, that the trouble with this very common advice provided to pregnant women is not always accurate or helpful. Blanket statements do not work as every woman and every pregnancy is so different ! How you exercise during pregnancy needs to change as you are changing in so many ways both physically and mentally.

 

What is the biggest challenge our mammas to be and new mammas face when trying to exercise?

Most women I meet have the best intentions when it comes to exercise during and after pregnancy. However, I feel, unfortunately due to so many pressures from social media etc to “look good”, most ladies have the mindset they need to push them selves to exhaustion to get results. This can result in some pretty devastating consequences to the weakened abdominal, core pelvic floor muscles. I love to empower women during and after pregnancy about how to train safely and effectively and meet their body where it is at….pregnancy and post birth recovery are temporary, but injury can be long term.

 

 

What are the biggest benefits from still exercising whilst pregnant and post natal?

There are so many !! However, after training hundreds of mamas and mamas-to-be, plus learning an incredible amount during my own 3 pregnancies I have discovered the physical changes of pregnancy can cause many women to lose a connection with their core. However, with proper training and specific exercises, this connection can actually improve in pregnancy and continue postpartum.  As during pregnancy your deep core is strong )...it is supporting a baby ! (and I don’t mean the 6 pack ) So now is the time to nurture and tap into this, then major benefit happen such as :

• Better posture and alignment
• No dreaded pregnancy aches and pains
• Improved strength for the challenges of birth, recovery and early motherhood
• A deep core connection to avoid diastatis recti and pelvic floor dysfunction
• A healthy pregnancy weight gain with less chance of the dreaded mummy pooch
• Shorter labour, delivery time or better c-section recovery

 

Any tips to share?

You can actually breathe your way to a better core ! Learning how to breath correctly as you move during a workout or as you go about your day can have an amazing positive impact on your core. Core training goes way beyond just doing crunches, planks and sit ups (especially as these are not appropriate during pregnancy and postpartum)

Check out my full Unit Nine Sweat Pack WORKOUT here – including video. That is suitable for pregnancy and postpartum (if you have medical clearance to exercise). As a bonus I have a freebie for you. EXERCISE MODS FOR PREGNANCY & POSTPARTUM – A downloadable cheat-sheet for SAFE alternative exercises and moves you can do when you hit a gym class or workout during your pregnancy and post birth recovery.

 https://youtu.be/2wlaZY_x4Z4

 

What next for Body Fabulous Pregnancy?

Very soon I am launching my online 8 week training course called the Ultimate Pregnant Core – find out more details here …and yes a Unit Nine Sweat pack will come in very handy for this !

 

What forms of training do you do?

In my Ultimate Pregnant Core program and with all my pregnant and postpartum clients I focus on fun total body workouts. These include resistance training including body weight, bands and weights, safe cardio and pilates based exercises - which include functional mobility moves to help prepare for all those crazy mum moves that happen like carrying prams, toddlers, groceries and the rest !

 

Where do you get your sweat on?

Variety is essential for me when exercising, so I love to get my sweat on with resistance training, boxing, hot yoga and swimming. I also still love instructing pilates and spin classes regularly.

 

Where is your favourite spot to refuel?

I am originally from Sydney so, Restaurant Hubert is my favourite place to visit anytime I am home. In Brissy I can’t go past the amazing Botanica Real Food their salads are incredible and on high rotation for lunch and I can never resist their gluten free chia brownies !

 

Find me at Dahlas Fletcher

WEBSITE : www.bodyfabulous.com.au

Instagram : https://www.instagram.com/bodyfabulouspregnancy

Facebook : https://www.facebook.com/BodyFabulous/

YouTube : https://www.youtube.com/channel/UCKKMm4vKXZkwrU8VwncU1cg

 Here about more sweat packs here:

• ELLE MAGAZINE
• BODY & SOUL
• WOMENS HEALTH MAGAZINE
• WILLIAM INGLIS EVENT

Before slipping on your boxing gloves it is highly recommended to wrap your hands properly to help avoid injuries, such as tearing open your knuckles or even worse potentially breaking one of the many little bones in your hands. There are many different hand wrap options, but as a minimum we would recommend 4m long hand wraps such as the UNIT NINE Black Stars hand wraps. There are a few different methods for wrapping your hands  for boxing, which ultimately comes down to personal choice as what works best for you. It might take a sometime to get the hang of wrapping your hands, but keep practising and you’ll get the hang of it.

Below method is fairly easy for beginners and you should get the hang of it pretty quickly after a few practice runs.

Let’s start! 

 

PINEAPPLE (IMMUNE BOOSTING) SMOOTHIE FROM AMY SAVAGE NUTRITION

 

Amy says a strong immune system is key to keeping us healthy throughout the year (and not just when the winter colds are doing the rounds!) and a diet rich in vitamin C is crucial to doing just that.

 

Immune Health: Did you know that immune health actually begins in the gut? Certain foods that we consume (that’s foods such as bananas, asparagu, onions, garlic, leeks and oats) help to produce short chain fatty acids in the gut. This occurs via the fermentation of indigestible prebiotic dietary fibres (those listed above) that help to keep gut microbiome healthy by essentially feeding the good bacteria in our gut and they produce short chain fatty acids (SCFA’s). SCFA’s help to support immune response and prevent invading pathogens.

 

Vitamin C is the key component in this immune boosting smoothie recipe containing over 50% of your daily recommended intake. But why is vitamin C useful for immune health? Well, vitamin C is an integral part of the white blood cells we need to detect infections and fight against them. Essentially cells that come to our defence when we need them, hence the importance of vitamin  C in the everyday diet.

 

Pineapple is a good source of vitamin C along with other fruits and vegetables such as; oranges, lemons, kiwi, strawberries, blueberries, capsicum, tomatoes, broccoli, kale and brussel sprouts. Ginger is a well-known immune booster and this is due to its compounds gingerol and shogaol. These important compounds help to reduce inflammation, fever and pain, making this smoothie an immune boosting winner!

Pineapple (Immune Boosting) Smoothie Recipe   

Ingredients

Serves: 1                    Prep time: 5 minutes

1 cup unsweetened coconut milk

½ cup frozen pineapple

1 serve vanilla protein powder

2 tbsp avocado

2 cm piece of raw ginger

4-5 mint leaves

Method

Place all ingredients, starting with the coconut milk into a blender and blend until smooth.

 

Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine and is available for consultations online and in Sydney CBD. Email amy@amysavagenutrition.com for further details.

www.amysavagenutrition.com

You can follow Amy on Insta and Facebook

 

 

 

The UNIT NINE team recently took some time off and visited Byron Bay for some much needed R & R to re-energise ourselves for the final push towards Christmas.  

Despite being a bit chilli during this time of the year there are always heaps to do in Byron, whether it's eating, doing exercise or pampering yourself. Here are some of our suggestions of things to do.

Exercise

Cape Byron walking track

Enjoy spectacular coastal views along the Cape Byron walking track that takes you on a hike through rainforest, beach, grassland and clifftops to the lighthouse. We love getting an early start on this walk (running is optional as many do) which rewards you with spectacular views up at the lighthouse and makes breakfast taste so good once you're back in town.

 

 

Pampering

Nimbus & Co

It’s an infrared sauna studio and contemporary wellness space that offers a range wellness services including private infrared sauna sessions, acupuncture, naturopathy, massages, events & more. We absolutely love infrared saunas and it’s a must on our list of rest and recovery activities.  

http://www.nimbusco.com.au/

 

 

Byron Bay Massage Clinic

http://byronmassageclinic.com.au/

 

Tonic Osteopathy & Massage

http://www.tonicosteopathy.com/

 

 

Refuelling

Now we have to confess that refuelling is a favourite activity of ours and we do spend a disproportionate amount of time visiting cafes, restaurants or any shop for that matter that sell delicious looking treats! Below is few of our favourites from our last visit.

 

Combi

http://wearecombi.com.au/

 

 

Bayleaf

https://www.facebook.com/bayleafcoffee

         

 

Taste of Melaka

https://www.facebook.com/tasteofmelakabyronbay

 

 

Main Street Burger Bar

http://mainstreetburgerbar.com.au/

 

 

The boxing craze amongst celebrities is real, with the likes of Mandy Moore, Adriana Lima, Jennifer Lopez and Gigi Hadid crediting their toned bodies to boxing. 

If you are after a full body workout that targets every muscle group, look no further than throwing some gloves on and get boxing. It will help you to slim and tone while throwing punches and its a great way to reduce your stress levels and improve your coordinating and concentration.

What do you need to get boxing? 

We’ll assume you have sports clothes and regular runners and you will not be jumping into the ring for some sparring sessions in the near future.

Boxing gloves

Boxing gloves are the most essential piece of gear needed for a boxing session from everyday in-class activities such as bag work and mitt work. Get a good quality pair that will last, otherwise you’ll be up for a new pair real soon as the cheap ones disintegrate on the bag and they stink!  Our 12oz UNIT NINE gloves are made from premium quality leather, three-layer foam system to protect your hands and a large velcro wrist closure for a secure fit.

                          

Boxing wraps

These are essential to protect your hands and wrists from injury, which could vary from a simple sprain to a potential break. We offer two types of wraps: 1) Traditional hand wraps made from high quality cotton, 4m long with a loop thumb strap that ensures ease of use and a Velcro wrist closure for a secure fit; 2) Quick wraps – they are quick and easy to put on and made from high quality cotton, has padded knuckles for extra protection and a wrist strap fitted with a velcro closure for a secure fit.

          

Skipping rope

The humble skipping rope is a mainstay in boxing gyms and is a great way to warm up, but will also help in developing your coordination and footwork.We have a great little skipping rope to get the blood flowing and warm you up before your next boxing session.

             

For the ultimate starter kit look no further than UNIT NINE’s boxing packs that will kit you out with gloves, hand wraps and a skipping rope.

Other articles on boxing:

https://www.unitnine.com.au/blogs/news/unit-nine-s-five-mins-with-our-favourites-will-tomlinson

https://www.unitnine.com.au/blogs/news/unit-nine-s-five-mins-with-our-favourites-sumalee-boxing-gym-in-thailand-owner-dr-lynne-miller

 

This week we had the absolute pleasure of hosting a media event at the boutique 5 star luxury hotel, The William Inglis hotel. The location is amazing as the hotel is located adjacent to the Warwick Farm racecourse in South West Sydney and the facilities are second to none. 

 

We started off the event with a sweat session using our sweat packs on the stunning rooftop bar and pool deck. The Chiltern Pool Deck & Bar is the only pool in the world where you can relax on cabanas and sun loungers while overlooking 300 acres of greenery and watch the races from above!

 

 Personal trainer and boxing coach Roxanne Vitalone took us through a killer work out using our sweat packs and finishing off with a stretch session, all while taking in the awesome views and sunset!

   

We had an awesome dinner and catch up on all things yoga, gym, boxing and health and wellbeing at the paddock-to-plate restaurant Newmarket Room and then to bed for a well-earned rest.

 

At sunrise the next morning, we had a boxing session with Roxanne Vitalone using our red speedway boxing wraps and python boxing gloves overlooking the racecourse where we were lucky enough to see horses being put through their paces. We were learning correct technique, different combination to throw and it was all so much fun.

  

Next up was a buffet breakfast where we could also make our own fresh juices to hydrate from our boxing session and refuel with a variety of freshly made dishes.

To cap off our stay we were each booked in for a 30-minute massage at the hotel spa to relax after our training sessions and was a perfect way to end our stay at The William Inglis hotel.

www.williaminglis.com.au

We have spent a long time creating our epic yoga mats and we wanted to share a little more about our rubber and suede like top yoga mats, so you can make the right choice for you.

Firstly, we have the striking and super soft suede like top yoga mat, you can't miss this in your local yoga or pilates studio and don't get too freaked out if people keep looking over at you and your mat whilst you are mid flow!

You can use our suede like top mats for yoga, pilates and they are also great for when you need  to stretch in front of the TV.  The hotter and sweatier it is, the tighter this baby grips and its long enough for your man to give yoga a go on it too.

Don't worry its made of biodegradable, recyclable natural tree rubber with a soft suede surface printed using water based fade resistant inks. Latex, silicone, pvc, chlorine and phthalates FREE!

One of the best things about our mat is you can pop them in the washing machine for a gentle cold wash and hang out to dry or simply just wipe down with a damp cloth.

Enough from us hear some words from some of our favourite yoga and pilates experts.

 "I love using my UNIT NINE suede top mat when I use my sliders because most of our house has tiled flooring.  The suede mats are also great for travel as they're a little more compact and lighter than the rubber mats." Pilates Instructor Christy Glenn 

"I did my yoga training on one of U9' beautiful suede top mat and I honestly have such a strong emotional connection to it. We were hot and sweaty the entire day, which is perfect with a suede like top yoga mat as it makes the grip incredibly firm, but at the same time you can move around easily and don't get stuck either.  It is also a bit thicker than most mats, so its super comfy in Shavasana" Stef Jung AKA Wholesomestef

Next we have our super cool rubber mats, which not only have different patterns engraved on them but you can also get your initials engraved on them......

Our rubber mats are super grippy with great support and one of the best things is they don't stink your home out  with their rubber smell!  They are made of environmentally-friendly PU rubber and are super easy to clean you just wipe it down using a cloth and some water.

Stef Jung AKA Wholesomestef said, "The rubber mat is slightly thinner than the Suede mat, so it’s my preferred choice when I’m out and about with my mat. It’s also a little bitter easier to keep clean, which is a great bonus! Plus, you get the option to engrave your initials on the rubber mat, who wouldn’t want that? "

If you want to find out more about UNIT NINE yoga mats take a look at the links below

• Urban List
• My Body & Soul 
• UNIT NINE review, Finder

We had an awesome evening on Wednesday with our AMAZING friends at W1LL in St. Leonard's hosting an evening of boxing and yoga, its the perfect combo we say!

If you haven't been to a W1ll studio class yet, you are missing out. They built their yoga classes around music and uniquely created playlists, which are produced to pair the right moods and movements to the beat and rhythm of the practice.

We kicked things off with 20 mins of sweat inducing boxing!

And next was 40 minutes of flow to amazing tunes which was much needed after our boxing session.

  

Our friends Tonic Alchemy, Chief Bar, Mojo and Hydralyte then treated us to  some amazing drinks and treats to help with recovery.

Yoga.. you might be thinking hang on a minute aren't you a Nutritionist and what’s that got to do with yoga? Well you aren’t wrong, I am a Nutritionist, but as much as I focus heavily on food intake and dietary choices, lifestyle plays such an important part of the process in so many aspects.

Yoga is something I’ve repeatedly been recommending to clients in clinic throughout my final semester at Uni and its rare that someone leaves a yoga class disappointed - but it can sometimes take some effort to get there in the first place. I like to think of yoga as an investment in yourself. We spend so much time these days rushing around, busy with work or families or both and this is a one hour investment in yourself. A time to shut out the noise, relax and connect with you. Yoga is a an ancient mind-body practice combining stretching, breathing exercises and meditation and the science to back it up speaks for itself. Here are some very good reasons why you should get yourself to your nearest yoga studio ASAP.

Stress // Yoga encourages controlled breathing and by taking slower longer breathes is a great way to destress and clear the mind. This allows us to switch on and activate our parasympathetic nervous system and take us out of fight flight mode and reduce cortisol levels. Stress can be accompanied by increased blood pressure and research shows that regular yoga has a positive impact on reducing blood pressure.

Anxiety // Research shows that people with anxiety tend to have lower levels of GABA, the neurotransmitters required for regulating over activity in the nervous system. This is where yoga comes in. Yoga helps to increase levels of GABA and therefore helps to reduce feelings of anxiety by calming the nervous system. 

Depression // The exact reasoning behind the mechanism of how yoga can help to reduce depression isn’t fully understood. It is thought however that the slowing of breath incorporating the meditative and relaxation state that you achieve in the practice of yoga induces a sense of calm, wellbeing and mental clarity, helping to reduce depression and any associated stress.

Irritable Bowel Syndrome (IBS) // Gut health and yoga, what’s the connection? The gut-brain-axis is influential in the development of IBS, in particular stress and again, dominance of the sympathetic nervous system (our fight flight mode) can worsen symptoms. Practicing yoga allows the parasympathetic nervous system to activate (our rest and digest mode.. hello) and helps to improve the quality of life in those suffering from IBS.

Premenstrual Syndrome (PMS) // Exercise as a whole is a great way to relieve PMS symptoms and yoga is included. A study conducted of females attending yoga over a 12 week period highlighted a reduction in abdominal swelling and cramps, tender breasts and cold sweats!

Immune Health // There is emerging evidence that yoga can help to down regulate inflammatory responses in the body and may be a beneficial intervention for anyone at risk or already suffering from diseases with inflammatory components. This is one to watch!

So the proof is in the pudding. Yoga is the perfect way to look after yourself! Its available to suit all fitness levels, ages and if you can’t touch your toes, well a few classes down the track and you’ll see the difference.

 

For more nutrition and lifestyle tips, check out my website www.amysavagenutrition.com or you can find me on Instagram and Facebook.

 

 

 

 

 

References:

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5843960/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4029555/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4769029/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3293477/

https://www.sciencedirect.com/science/article/pii/S1876382015300561

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4962262/

https://www.ncbi.nlm.nih.gov/pubmed/29429046

 

This week we launched our Sweat packs and new boxing range at the awesome SAVAGE TRAINING studio in Potts Point, Sydney.  We had trainers Sarah and Freddie take us through some seriously sweat inducing workouts.

 

 

Boxing instructor, Freddie firstly taught us how to wrap our hands correctly to avoid injury and then proceeded to smash us with boxing drills and burpees!  Strength coach, Sarah used the gear in our sweat packs to teach us how to activate our lazy glutes and then took us through a training session where we sure did feel the burn!

 

 We had so much fun in each session and worked up a CRAZY sweat. 

  

   

Our friends Tonic Alchemy, Chief Bar, Mojo and Bareballs  then treated us to  some amazing drinks and treats to help with recovery.

   

   

Thanks to everyone who came along, Justin for having us at Savage Training and of course the AMAZING Sarah and Freddie who took the sweat sessions!

New products are on their way, so watch this space!!!

U9 xxx

 

We travelled to Thailand on holiday recently to do our favourite things, train, go to the beach and eat amazing food! We looked at many Muay Thai training places pre-setting off and loved the look of Sumalee in Phuket.  Sumalee has everything …. amazing trainers and facilities, accommodation on site if you want to stay there, a pool, yoga studio the list goes on. We loved every minute of training at Sumalee, the trainers are fun, but push you when needed. We also met lots of great people from all around the world training there and the most important part we got a HUGE sweat on...

For more information on Sumalee Boxing Gym visit www.sumaleeboxinggym.com

Why did you decide to open Sumalee Boxing Gym?

Initially I spent some time training myself at a camp in the south of Phuket.  I enjoyed every minute of it.  I ended up investing in that business but once I got behind the scenes I realised my aspirations were completely different from those of my business partner.  That camp modelled a traditional Thai fight gym and the market it was attracting was primarily people fighters.  I saw tremendous potential for expanding the market and felt a huge gap in provision existed.  I seized the opportunity to take advantage of this and do something I had always wanted to do, which was to live and work in the East.

Why should people visit Sumalee over other boxing camps?

Sumalee has a completely different ethos to other Muay Thai training camps in Phuket which tend to focus their efforts on fighters and fighting.  We focus on our customers with the aim of giving them the opportunity to achieve their goals, whatever they may be.  We take a holistic approach and offer much more than just excellence in Muay Thai training.  We focus on mind and body as well through our yoga program and the superb nutrition we provide in our Ringside Restaurant.  Our concept borrows the ‘retreat’ idea and sets it in the context of Muay Thai.  This has never been done before and judging from the number of repeat customers we get, it works really well.

What are the benefits of Muay Thai?

Muay Thai itself has enormous benefits, regardless of the level you approach it at.  It is a vigorous and full body work out which if taken to its extreme where the participant fights, pushes you well beyond your limits by presenting the ultimate challenge.  However, you certainly don’t have to enter the ring to reap the rewards of Muay Thai training.  It is fun and challenging at the same time.  Students leave us feeling fitter, leaner, more confident and often several kgs lighter.

Refuel and relax is the only way to go!

Where do you get your sweat on?

As I said I used to train Muay Thai myself when I first came to Thailand and I had the best time.  Nowadays I prefer to exercise away from my own gym for all sorts of reasons.  As I have become older I have looked to exercise which has a lower impact on my joints.  I started practicing yoga about four years ago and have felt enormous benefits both mentally and physically as a result.  It was for this reason that we introduced the yoga program into Sumalee and it is very, very popular.  I also do a cycling class at least three times a week at AbsoluteYou in Phuket.  Again these classes are fun and energising.  They certainly stimulate you to work considerably harder than if you went for a cycle ride alone.

Where is your favourite spot to refuel?

Currently, all of my food is suppled to me by the Sumalee Ringside Restaurant meal prepping service.  The time had come to lose a few kilos and this service is an excellent way to achieve this goal.  My personal experience has been that one of the biggest barriers to losing weight in long term is meal planning.  This service takes this barrier way.  There is plenty of variety and the meals are filling and nutritious.

Here at UNIT NINE we love to train and sweat as you know and we are always looking for new ways to recover and rest and we came across infrared saunas.  I can go on for hours about how much I love infrared saunas and the benefits, but I will leave that to our beautiful expert Su Tuttle who owns Nimbus & Co.  We love what Su is all about and we are in LOVE with Nimbus & Co..... take a read to find out more.

Why did you decide to open Nimbus & Co?

I started using infrared saunas a few years ago for some health stuff that was going on and fell absolutely in love with them and the amazing ritual along with the vast health improvements. My partner Neil and I had always wanted to open our own business in the health industry but it wasn’t until I fell in love with the saunas the idea flourished. We are both extremely passionate about mindfulness and mental health and wanted to give back to the community and found the saunas allowed us to do exactly that. Not only do they provide a range of health benefits such as detoxification, pain relief, cardiovascular health, and anti-ageing they allow people to take 45 minutes of alone time and that’s what it’s really about for us.

What do you offer at nimbus & Co?

We offer a range of well-being services including infrared saunas, yin yoga, meditation, reiki, acupuncture & wellness workshops.

Su's wellness rituals to help your slow down

Whether for good or bad, society today has created this fast paced, ‘always-on’ culture adding new pros and cons in terms of living in our modern world. There’s a constant need nowadays to be continuously connected and contactable. This new paradigm shift really sums up the speed in which society has grown over the past 50, 20 or even five years.

Are you someone who always gets sick before they go on holidays? This is likely due to your body constantly being in a state of flight or fight mode. ‘But I can’t leave the office before…’ or ‘I’m working on a deadline’ are phrases common to the modern workplace. But by constantly keeping your body in this state, you’re slowly increasing your stress levels which could end with a whole range of nasty health consequences such as cardiovascular disease, diabetes and ill-mental health.  Introducing and implementing simple small daily self-care rituals into your routine can play a huge part in your body’s need to recharge, stay well and healthy.

My favourite self-care rituals to slow down and disconnect

Infrared saunas are highly effective at reducing anxiety and stress. There are many amazing benefits of regular sauna sessions, however, one of our favorite reasons is because you get an hour booking of peace and quiet, just to yourself. How often do we get five minutes, never mind 45 minutes of alone time these days? Not very often and this commitment to you alone is such a major step forward.

Infrared sauna sessions also allow you to disconnect from the outside world. It’s the perfect place to decompress after a busy day, meditate, be still and simply relax. Not only that, but, studies have shown regular sweat sessions can also help lower cortisol levels, which is your main stress hormone in the body.

This seems like a simple one but many people don’t follow any kind of ritual here and sometimes it can be the most important. Here’s a few quick fire tips that might help, bearing in mind everyone is different so what might work for you, might not work for others and vice versa - it’s about finding what makes you a better version of yourself.

1. Turn off all electronics by 9pm. This is a great way to switch off in order for your body to have a deeper more restorative sleep
2. Try reading, diffusing lavender in the bedroom or add a salt lamp to your room
3. Drink a cup of chamomile tea - stay away from caffeine after 5pm if you can! That includes English breakfast tea
4. We also love putting our feet against the wall, above your head, which really allows your nervous system to wind down after a busy day
5. Eye masks. This might be hard at first to transition to, but, by blocking our light from street lamps or cars, or even if your blinds aren’t the best, this will help you get a deeper sleep

Yin yoga is a beautiful restorative practice that can help bring back stillness and calmness to our nervous system. This doesn’t mean that your mind will not fight back with some resistance, Yin yoga is simple, but it doesn’t mean it’s easy - especially for guys as some of the poses are long and deep.

A yin yoga practice not only relaxes muscles, but it can go much further toward managing important joints in the hips and back, increasing circulation. The more circulation you have, the more fluid the joints will have to support them, making the body feel younger and stronger.

Recommendation: one a class a week is a good place to start here, especially if you are new to Yin. Maybe doing an evening class to de-stress after a busy day in the office

Really leave work on Friday, but if you can’t… Here’s what to do

Even if you have to work on the weekend, fair enough. But, we have one caveat. Pick a time that you’re dedicated to when the weekend comes. For some, it might be 9am on a Saturday, where you can stroll to get your morning coffee, start the day off a little slower and then maybe blitz a two-hour session. You’ll be surprised how productive you can be if you set a time and commit to it.

But if you do that, leave it there. Don’t check your emails late at night, or even late on Sundays, it will disturb your rest before the weekend ends. There are emergencies from time-to-time, but, just remember, most things can always wait until the next day.

You need to allot time to wind down to avoid things like breakdowns. You can even try working at times that works for you. Monday 9-5 schedules have lots of merit to them but they are just a human creation, not everyone is built to work that way. Something for you to think about.

I don’t know about you, but I wake up hungry and because my weeks are so busy, I want breakfasts that I can eat at my desk or on the go when I’m at uni. My key to making sure I have a good breakfast is prepping the night before so I can pretty much grab it from the fridge and run out of the door. And I’m not talking prep that takes ages, I’m talking prep that takes 5/10 minutes’ max, because really, I just want to make life as easy as it can possibly be.

When contemplating breakfast, it’s important to consider what foods are going to set you up nicely for the day. Breakfast should make us feel full, comfortably full, not belly rubbing too full. Foods that give us a slow release of energy with the ability to regulate our blood sugar levels and keep us focused.  Breakfast is also a great way to kick start our intake of fibre, carbohydrates, protein, fats, vitamins and minerals for the day and the more vitamins and minerals we can squeeze in, the better. Cinnamon and blueberries are a winning combination with breakfast because of their amazing health benefits. Cinnamon helps to regulate blood sugar levels, has anti-inflammatory and antimicrobial properties and blueberries and cinnamon are both rich in antioxidants. To help set you up for the day, I’ve shared two recipes below, one with an oat base and also a gluten free option with chia.

Apple Cinnamon Overnight Oats (serves 2)

Ingredients:

• 1 cup oats
• 2 cups almond, soy or coconut milk
• 1 apple grated
• 2 tsp cinnamon
• Handful of blueberries

 

1. Place the oats, almond, soy or coconut milk, grated apple and cinnamon into a bowl or jar and stir thoroughly.
2. Top with fresh or frozen blueberries.
3. Place into the fridge overnight.

 

Mango & Blueberry Overnight Chia (serves 2)

 Ingredients:

• ½ cup chia seeds
• 2 cups almond, soy or coconut milk
• 2 tsp cinnamon
• ½ mango (fresh/frozen)
• Handful blueberries (fresh/frozen)

 

1. Place the chia and cinnamon into a bowl or jar and stir thoroughly before adding the milk. Stir through and let the mixture sit for a few minutes and then stir again (the chia can sometimes all sink to the bottom, so an extra stir is handy!).
2. Chop the mango and add with blueberries to the mix.
3. Optional – it’s really nice and filling with some added crunch and my Ginger Nut Buckwheat Granola is a tasty gluten free option to add and you can find the full recipe here.

 

These recipes are really quick and easy to make and if you’d like some more healthy recipe inspiration, take a look at my website www.amysavagenutrition.com.

 

Follow me on:

Facebook: https://www.facebook.com/amysavagenutrition/

Instagram: https://www.instagram.com/amysavagenutrition/

We like to get out and about on Sundays which usually means a long walk to take in the views and just relax and recharge a little, we are so lucky to live in Sydney which has so many walks which makes it pretty hard to choose our favourites, but we will give it a go!

Coogee to Bondi

This is on our door step and it’s an amazing cliff top coastal walk. The Bondi to Coogee walk is 6km long in Sydney’s eastern suburbs. The walk has insane views, beautiful beaches and there are plenty of places to rest or have a swim along the way as well as cafés to grab a bite to eat at. This is a show stopper walk and I take every visitor I have  from overseas on this walk and it never fails to impress.

http://www.bonditocoogeewalk.com.au/

 

Spit to Manly

This is an epic walk and one of our favourites, we are slightly crazy, so we usually walk to Manly and back instead of getting the bus back from Manly to Spit where we park.  The walk is 10km one way and passes through Sydney Harbour National Park, the views are incredible of the entrance to the harbour and the city.  The walk is quite hilly and up and down quite a few stairs, so it’s best to go early before its gets too hot during summer and remember to take water with you!  The walkway is well signposted with loads of information boards along the way.

http://www.manly.nsw.gov.au/attractions/walking-tracks/manly-scenic-walkway/

 

Barrenjoey Lighthouse Track

Starting at Palm Beach, once you reach the long (mostly uphill) climb up to Barrenjoey Lighthouse you’ll be rewarded with sweeping views of Pittwater Beach and the national park. Take your camera as the views from the top are amazing – stretching from Broken Bay across to Ku-ring-gai Chase National Park, on towards the Central Coast. Afterwards you can have a swim and a bite to eat at the ever-busy Boathouse at Palm Beach.

http://www.nationalparks.nsw.gov.au/things-to-do/historic-buildings-places/Barrenjoey-Lighthouse

 

Rose Bay to Watsons Bay 

This walk is one of the most scenic coastal walking trails in Sydney, you get to see secluded beaches, beautiful parks and picturesque bays, while enjoying panoramic views of the city and the harbour! You pass through Milk Beach, Parsley Bay and Nielsen Park. With enough facilities such as toilets and cafe’s along the way, this walking trail is perfect for all outdoor enthusiasts, from young families to professional hikers just remember to take your camera!

The best part of starting UNIT NINE for us has been all the AMAZING people we have met and one in particular is Stef the blogger behind Wholesome Stef. The special part about Stef is there is so much more to her than her Instagram and blog, Stef is a Holistic Health Coach, Yoga Teacher and blogger and you will have seen her in lots of our pictures on Instagram we love what Stef is all about and the message she is spreading, take a read.

Tell us about your health coaching work?

I do one-on-one holistic health coaching with women of all ages and walks of life to help them heal their relationship with themselves. My coaching is for anyone who’s ever struggled to find balance with food and their weight. It’s for those who have been on fad diet after diet, with no success other than developing self-destructive thought patterns. It’s for anyone who looks in the mirror and feels fat and unworthy. It’s for anyone who has gotten caught in the vicious cycle of self-loathing and emotional eating.

While I do explore nutrition basics, my focus with the girls is not about WHAT they eat, but HOW they eat. I believe that no matter how developed we are in any areas of our life, no matter what we say, what we believe, no matter how spiritual or intellectual we are, how we eat tells all. When we uncontrollably devour ice cream when we are not hungry, we are acting out of some subconscious trigger. When we reach for a 3rd serving way past our physical comfort, we are essentially saying "These emotions are too much for me to handle, so I better numb myself into oblivion.” It’s my absolute passion to help people understand those dynamics and to help them create a healthier and more loving relationship with themselves! It’s an incredibly rewarding job and I’m so grateful for being able to do the work I do.

Why did you get into health coaching?

It’s funny that you ask…I actually used to be a fad dieting, self-destructive, calorie-counting treadmill junkie that obsessively stepped on the scale up to five times a day. I had a very distorted relationship to my body and my “inner mean girl” was constantly telling me that I wasn’t good enough, smart enough, skinny enough, and the list goes on. After years of self-loathing and eventually hitting absolute rock bottom, I realized that something needed to change. And so I started working with a health coach who herself had gone through an ED, and with her help I was able to overcome my own struggles and rebuild a loving relationship with myself. As I started getting better and started to explore the power of nutrition, intuitive eating, mind – body connection and a holistic lifestyle in general, I realized that I also wanted to give back and help others with their food/body image/self love struggles. And so my journey to become a health coach began…It’s something that comes very natural to me, and I think that for the girls I work with it’s very comforting to know that I can relate to what they are experiencing, as I’ve gone through it myself.

What advice would you give any who wants to develop healthy eating habits?

Like I said, for me, nutrition is very much about how you eat and not just what you eat. The first thing I’d recommend is to explore the underlying reasons behind your current eating habits. Why do you do the things you do? It is impossible to shift to healthier eating patterns if you don’t understand what’s currently triggering your bad eating habits. So awareness is step one, and that’s always the first thing I work on with my clients. If you are looking to clean up your eating habits but aren’t working with a coach (yet), things like journaling, automated writing exercises, meditation and yoga can be some great ways for you to explore those topics on your own.

You recently did your YTT in India, tell us about that experience?

Doing my Yoga Teacher Training in India was everything I hoped for and more. It improved me in a myriad of ways, from my posture to my down dog to how I behave in stressful situations and deal with life’s challenges.  All in all, it was a humbling experience and I’m so grateful I had the opportunity to immerse myself so deeply into the practice.

There’s nothing like being thrown into a powerful community of yogis to shake up your sense of self. Your lifelong conditioning and limiting beliefs that you unknowingly have carried around with you for years will suddenly come out – ‘I’m not good enough’ , ‘I can’t do this’ and ‘I don’t deserve this’ are especially popular. And the thing is this: there are no filters, no masks, no hiding under a facade. You get to know who people really are, stripped of all the superficial BS. And that is a beautiful experience.
I had already done a lot of spiritual work on myself before embarking on this journey, but putting myself into this environment and having the time and space to reflect really allowed me to go that next level and I learnt so much about myself in the process.

What yoga do you practice and where do you usually practice?

I trained in Vinyasa and Asthanga, but since I came back I’ve only been doing Vinyasa and Yin classes. As I’m doing quite intense workouts at the moment, my body is craving gentle and relaxing flows right now. I usually do my own quick flows at home or at the beach, or else you can find me at Power Living and Body Mind Life in Bondi.

What next for Wholesome Stef?

I want to keep growing the #wholesometribe and inspire people through the blog and my health coaching business to live their life to the fullest and to become their own best friend. I’ve been doing workshops here and there, and would love to expand into that field as well as teach more yoga. A dream of mine is to combine my background in hospitality with my passion for health and wellness, so hosting retreats is something that’s always in the back of my mind as well. Let’s see what the future holds!

What other form of training do you do?

I love a bit of everything; reformer pilates, boxing, running, surfing, barre, I do it all. I’m a big fan of variety and challenging my body in different ways, so I’m always on the look out for new places to get my sweat on. On my active rest days, I also enjoy going for coastal walks with friends, booking myself into a yin class or going surfing.

Where do you get your sweat on?

Sydney has so many incredible gyms and studios to offer, and I think that Classpass is an amazing way to discover new places around the city and help you mix up your workout routine.  Lately, I’ve been craving a bit more of a routine though so I have been doing 6-week boot camp (6W2S) which includes three full body/weight sessions and two cardio sessions a week. Fair to say I’m getting my butt kicked a fair bit.

Where is your favourite spot to refuel?

Lox Stock & Barrel is a local Bondi favourite of mine for breakfast (avo smash or Bowlarama), Calipress or Orchard Street for juice on the go, and Gigi’s Pizzeria in Newtown or Bodhi in the city for vegan dinner. We are certainly spoilt for amazing health options in Sydney!

There are so many areas of nutrition that I’m fascinated by and sleep is definitely one of them! How many of us think about the impact of our diet and lifestyle and the effect it has on our sleep? The average person spends one third of their lifetime sleeping, so if we’re going to spend that much time doing it, I think we might as well make sure that we’re doing it properly.

 

Diet and lifestyle can play havoc with our sleep (think caffeine, alcohol, fatty/spicy/heavy late night meals, Instagram in bed.. yep I’m guilty of that one too!) and small changes can make a big difference to your quality of sleep. Lifestyle changes are equally as important as the food we eat and small changes to your sleep routine such as meditation or reading can make a big difference. Nutrients play a big part in helping to regulate sleep and melatonin is the hormone responsible for regulation of our sleep cycles. Melatonin however, as with most physiological functions in the body, has a few essential cofactor nutrients for optimum function. The melatonin pathway follows closely on from the serotonin pathway, the hormone responsible for mood regulation, behaviour, appetite, digestion and sexual function. Essentially, if you’ve got the right nutrients for serotonin production, you are on the right track for melatonin.. just throw some darkness into the mix and you’re well on your way.

Some specific foods are great sources of melatonin such as rice, tart cherries, walnuts and tomatoes, but it’s good to know that the nutrients that support the serotonin pathway also help to boost melatonin production utilising the amino acid tryptophan and cofactor nutrients from vitamins and minerals B3, B6, vitamin C, calcium, iron, folic acid, zinc and magnesium. All of these nutrients work together to regulate your serotonin and melatonin pathway and I’ve developed a recipe focusing on sleep nutrition to help you on your way.

The Sleepy Bowl - Serves 2

200g tofu
½ cup black rice
1 small sweet potato
12 broccoli florets
2 carrots
2 tbsp soy or tamari
1 tbsp sesame oil
1-2 tbsp sesame seeds

Tahini Dressing

2 tbsp tahini
1 tbsp ground cumin
4 tbsp lemon juice
4 tbsp water
Black pepper

Pre-heat oven to 200 degrees.
Cook rice according to instructions.
Add sesame oil and soy sauce to a bowl and mix together. Slice the tofu and place in the bowl to marinate in the mixture. Then place onto a baking tray and top with sesame seeds and place into the oven.
Add the broccoli and sweet potato to the baking tray to cook with the tofu for approx 30 minutes until the tofu is browned and the vegetables are cooked through.
Peel carrots and thinly slice into ribbons.
To make the dressing add the ingredients together and mix until smooth.
When all ingredients are cooked, place into a bowl and serve with the dressing. 

 

I hope this helps you on your way to a better night’s sleep and for more nutrient rich recipes, check out my website www.amysavagenutrition.com.

Boxing is our thing, we are obsessed with getting our sweat on whilst punching it out on either the pads or the heavy bags.  We have been lucky enough to train at Tribute Boxing & Fitness in Melbourne with Will Tomlinson.  Tribute is taking Melbourne by storm it makes you feel like you are in New York city with its super cool facilities, owned and operated by former IBO super featherweight world champion Will Tomlinson and well regarded strength coach Jay Milford Robinson.

Meet Will Tomlinson!

How did you originally get into boxing and how long have you been doing it for?

 

I started boxing back when I was 12 years old. I was just a young fiery kid who loved to fight! I fought for 18 years in total. 9 years as an amateur and 9 years as a pro.

What is your biggest accomplishment in your boxing career?

The standout would be winning the IBO World Title back in 2011. I then had 3 successful defences of that title before being signed by U.S promoter Golden Boy promotions on a 5 fight contract which had me fighting in Vegas, on HBO which was a great experience.

How did you come to opening Tribute Boxing & Fitness?

I knew that I was always going to open a gym/s eventually. I have learnt so many great things through my time in the sport it would be criminal not to pass them on.

What are the biggest benefits you get from boxing?

 

In my opinion Boxing is the ultimate workout. It’s a full body burn, great cardio and excellent for building lean, toned muscle. You also get to learn a new skill. You can feel your self getting better each session, learning new punches, new combos, hitting harder and faster etc. and that’s what I have found keeps my members engaged and coming back for more. 

How do you balance your time between your running Tribute, training people and all your other business ventures?

That is a tricky balance I’m still trying to find. Between Tribute Abbotsford, setting up Tribute Collins Square, my restaurant Hunters Harvest and my Wedding in October things are pretty hectic for me and my fiancé Jess right now. Building a good support team around you is very important if you are planning on doing multiple things at once.

What next for Tribute Boxing & Fitness?

 

We have our second site opening in the Melbourne CBD development Collins Square in late November. We are planning to get that one operating to the same level as Abbotsford then look to open a 3rd site around mid 2018.

What other form of training do you do?

No other form of training. Just boxing, boxing and more boxing.

Where else do you get your sweat on? 

Aside from boxing in the gym, occasionally I will go for a run or a swim, but outside of boxing it’s all kinds of light recovery work.

Where is your favourite spot to refuel (we know you love your food!)?

Ok, were do I start. I will give you my best breakfast, lunch and dinner spots in Melbourne. Breakfast at the moment would be Common Galaxia in Seddon, lunch at my restaurant Hunters Harvest! also in Seddon and for dinner, I love a place called the Fitzroy Town Hall hotel.

We were so excited and grateful to see one of our health and wellbeing inspirations on our yoga mats first of all and then we had a chance to chat with Jess (expert nutritionist and 2 x best-selling health author) and hear more about her and the amazing things ahead at JSHealth. 

You have a mouth-watering Instagram feed of the incredible recipes you have created. What was your motivation for becoming a nutritionist and dedicating your career to health?

I’ve always had a passion for living the healthy life. However, I became motivated to study it after following my own health journey – from years of fad dieting to finally finding peace with my body and my health on a wholefood diet.

 

Who has been the biggest influence in your life and why?

My family. My Mum especially – she’s the best cook I know and raised us in such a healthy, supportive environment.

 What does a day in the life of Jess look like?

 I like to wake up around 7am and spend the next hour on my healthy morning routine (you can read all about it in my 8-week online Program). I usually practice yoga or go for a walk in nature then make myself a nourishing breakfast (usually my JSHealth Protein Power Smoothie) and have my one coffee for the day. I start work around 9:30am and this can include anything from recipe development, writing blog posts, interviewing inspiring people for Juice with Jess etc. I switch off around 6pm and like to cook a delicious dinner for my hubby (my JSHealth Cauliflower Rice is my go-to at the moment) then have a bath, watch a favourite show of ours or read a book before bed.  

How important is exercise to your daily routine?

Exercise is such an important part of my daily routine – but I make sure that I listen and respect my body. Some days I’ll have the energy to do a HIIT workout class for 20-30 minutes (following the exercise protocol in the JSHealth Program) but other times, I’lI crave a more relaxing workout so will just do a yin yoga class or go for a walk in nature.

What type of exercise can we find you doing?

At the moment I am loving yoga, pilates and walking. But I do try and 1-2 short HIIT sessions a week.

The word ‘balance’ is used a lot, what does this mean to you?

Balance to me is being able to feel happy and healthy in everything I do. It means that having a glass of red wine and some chocolate on the weekend and feeling great about it, not guilty. Balance is all about having perspective and not being obsessed with your health.

 Whats next for you and JS Health?

 There is so much happening at JSHealth – I am overwhelmed and so excited and grateful for what this community has become. I have some great collaborations in the works with different brands, some of you may have also seen my new product which I am launching soon (stay tuned!). I will be back in L.A. next year which also always opens up amazing opportunities for me. I am also currently filming my Juice with Jess Video Wellness Series which I am just blown away by as every person I interview just astounds me!

Where can we find you?

Instagram @jshealth

Facebook https://www.facebook.com/JSHealth/?fref=ts

Website www.jessicasepel.com

Buy your books http://www.jessicasepel.com/shop/

Join your 8 week program https://theprogram.jessicasepel.com

We are so lucky to be working with Steph Scott and the amazing company she founded in 2016 Lovesweats.  The company’s mission is to help tackle social isolation and enable others to do the same! They do this through collaborations, yoga and healthy practices.

Tell us more about what Lovesweats does?

The underlying goal of all of our projects is to use yoga and collaborations to help draw people out of social isolation and into a community. The approach differs depending on the project.

For example, with one of our initiatives we collaborate with NFP organisations like The Wayside Chapel, Vinnies, Rough Threads and Homeless Connect to bring yoga to their communities. A lot of these individuals are experiencing significant marginalisation and burdened with the societal stigma attached to their current situation - be it homelessness, addiction, sexual orientation or mental illness. I think the project can impact people in different ways. One of my regular students is homeless and tries the restorative poses at night to help him get to sleep. Another student who recently completed a stint in jail said that whenever she was feeling anxious or angry at herself she would focus on the things we had practised like breath and observation of the thoughts without judgement. Another guy has a bit of a dodgy knee so tends to chill-out in savasana for most of the class, looking forward to the mini massage at the end. For everyone though, I think the project creates connection. It's a space for people to come and feel respected, valued and equal regardless of what's going on outside.

Another exciting project that we're working on is ‘Sweat for the Good Stuff’ (SFGS). We're actually growing this one at the moment! The concept is to create innovative opportunities for individuals and businesses to give back to the world in a way that is sustainable for them. Basically, we’re going to be in a better position to help others if we are acknowledging what we need to be happy and healthy in our own lives. For the project, we partner with local businesses and host regular yoga and meditation classes in their space, run by SFGS teachers. The classes are affordable and accessible ($15 pp) to the local community and we encourage all experience levels to come along and join in. We then use the large portion of the profits from every class to support local organisations and programs that draw people out of social isolation. To date, we have supported a whole range of things from mental health surf therapy, support services for the homeless, yoga for vulnerable communities, suicide prevention research, and school programs that break down the stigma surrounding mental health. This model gives everyone involved an opportunity to give back in a sustainable way by utilising their existing resources and skills.        

Why did you decide to start Lovesweats?

When I moved to Sydney about 5 years ago, I started volunteering at The Wayside Chapel, provide their visitors with fresh clothing, support and generally just having a chat. When I got my Yoga Teacher Training in 2015 I pitched the idea of running yoga classes as part of their twilight program. The Twilight program is a range of activities like music, sport or crafts that are run between 4-7pm. This is a time when people living on the street can be most at risk of suicidal thoughts and loneliness. Since then I have run programs with Wayside in Kings Cross and Bondi, Vinnies Ozanam Learning Centre, Homeless Connect and Rough Threads. Lovesweats has evolved from there with new projects and collaborations like Sweat for the Good Stuff enabling us get more people involved in the initiative and grow in a more sustainable way.

What is next for you?

I’d love to expand the Sweat for the Good Stuff project to locations across Australia over the next 12 months and raise enough funding on a monthly basis to be able to invest in specific programs and in turn have a more measurable impact. I’m also keen to explore and get a bit creative with the types of classes we run through the project. Focusing on the importance of indulging in self-care and finding that balance of giving back to yourself and giving back to the world. At the moment, one idea I’m thinking is yin woven with mini massages (I am slightly massage obsessed though haha).

How can people get involved with your company?

If you’re in Sydney, come along to one of our Sweat for the Good Stuff sessions. We are currently running them at The Grounds, SUNSTUDIOS and Peaches Pilates. We are also launching new ones at Carriageworks (Yep - you will soon be able to go to yoga then straight to brunch at Carriageworks Farmers Markets) and kicking off first week of spring at The Greens North Sydney.

Whether it’s our hosts like The Grounds, yoga teachers, brands like Unit Nine who have provided mats, or our Not for Project partners - our projects are built on collaborations. I am always open to new ideas so feel free to reach out to me for a chat if you would like to find out more or are keen to work together in one way or another.

Where do you get your sweat on?

Mainly BodyMindLife or I like to head down to the beach for a run or yoga sesh outdoors! I am also really keen to get into ocean swimming, I bought goggles two summers ago but am yet to actually start. Hopefully third time’s a charm!

Nimbus and Co is also a goodie if I want to get my sweat on while reading a book, hanging with a mate or chilling out to music. A sauna sesh there is super relaxing.

Where is your favourite spot to refuel?

I’m a bit of a creature of habit! I pretty much always go to Bru for their delish coffee (they also have bacon for the dogs which makes our frenchie Alf pretty happy too). The fritters or pho from the markets is a weekend fav and then the crispy tofu salad at Bondi’s Best is also a regular go-to meal!

Mid July we had the privilege of teaming up with Steph Scott at LOVE SWEAT YOGA to participate in their great cause.

WHAT IS LOVESWEATS ALL ABOUT?

Their mission is to help tackle social isolation and enable others to do the same! They do this through collaborations, yoga and healthy practices. Their approach focusses on a few key things:

• Making yoga accessible
• Raising funds for services & programs
• Generating awareness of key issues around social isolation
• Creating connections and building communities
• Equipping and educating people with healthy tools and skills

Through collaborations with organisations they aim to make yoga accessible, raise funds for services that draw people out of social isolation, create connections and equip people with healthy ways to deal with emotions and stressors that can cause them to feel isolated.

Below are pictures of the yoga sessions the LOVE SWEATS YOGA team ran at Sunstudios & The Grounds, both in Alexandria.

Sunstudios

  

  

The Grounds

 

 

What does a typical work week look like for you?

We don’t really have a 9-5 typical routine, but more a from when we wake until when we sleep mentality, because we’re lucky enough to work in an industry that we’re obsessed with. Work and life for us are one and the same, and I personally wouldn’t have it any other way. In the past 4 years, even our holidays are work related!

I’ll usually have between 3-4 mini photoshoots per week in different gyms or outdoor locations, centring around producing sport and fitness content, working with incredible athletes and entrepreneurs.

How do you balance your week between the PR business, All I Sea, photography and training?

Merging my business with Keri Kitay 3 years ago was without question the best decision of my professional life, and the partnership has allowed us to expand our avenues of work within the health and fitness industry exponentially. Having a business partner with her skillset, patience and determination is extremely rare, and our combined skillset and shared values has allowed us to take on a lot more than we could singularly.

To maintain the balance, we try to combine all elements of our different ventures wherever we can. We’re big believers in collaborations. At the end of the day, through all our businesses are created in an effort to enable Australians to live a healthy and active life, and this is reflected in the brands we work with, our product, the content we create, and the training we hit. Our clients and partners all have the same end goal, so there is a lot of potential for creative cross over between all facets in an ongoing effort to spread this message, and none of these aspects works in isolation.

What made you get into photography?

Early on in my career I was lucky enough to be involved in marketing and events for Nikon, so got the opportunity to enjoy hands on experience with some of Australia’s top photographers. From there, my routine evolved to heading down to the beach each morning at sunrise after the gym, and with my camera in the car I began taking photos of surfers during the great waves of the winter months. 

What do you love to shoot?

I love to shoot real, authentic and brutal workouts. There is such a difference between staged workout shots and photos taken of real athletes and trainers slogging it out in the gym. Fitness isn’t necessarily pretty, and that’s what I love about it. The raw emotion and pain on the face of an athlete when they’re pushing themselves to the limit…… you can’t fake that!

How often do you train per week and what is your favourite form of training?

I make sure I get to the gym once a day, and if I can fit in a second session in around work, I’ll definitely make it happen. I follow a CrossFit program, and I am addicted. The training really targets everything, from heavy lifting to aerobic conditioning, and as far as functionality for life, nothing beats it. You can’t hide behind strength or conditioning alone, you have to train every aspect of fitness.

Where do you get your sweat on?

I train at 98 Riley St gym. I’ve never experience a gym like it, and that comes down to the community and culture of commitment and authenticity that they’ve created. Some of the greatest athletes in the country train there, but all egos are checked at the door and the support you get from the trainers and fellow members is something I’ve never experienced before.

If work schedule allows, I also try to get to at least one boxing session per week with Transpose Fitness at Bondi Beach. The outdoor location, great workout, and coaches are pretty hard to pass up, and it’s a great variety to my own training.

Where is your favourite spot to refuel?

This is the toughest question so far, only because I love to “refuel” (aka EAT!) and I’ve never met a food that I didn’t like. At the moment, I’m in the habit of visiting Vida in Bondi before and after workouts. I’d probably go during too if it was possible. I love the relaxed surf culture, and the menu has all of my favourite foods; acai bowls, eggs, poke bowls, eggs, raw treats, and eggs.

 

This is the time of year when we need a little bit of warming up and in the process, why not get some good nutrition as well.

A few months back and I was feeling a bit run down, on the verge of a cold and I was looking to up the ante for my intake of ginger and ENTER.. The Ultimate Healthy Hot Chocolate recipe!

This recipe is not only tasty, but is an amazing winter warmer and is perfect in the afternoon or evening for an after dinner sweet treat.

Ginger is a bit of an all-round winner when it comes to health benefits. It’s not only got a wonderful pungent and warming flavour that is perfect for this time of year, but it contains two key elements gingerol and shogaol that are key to inhibiting reactions that cause pain, fever and inflammation.  Ginger also has a soothing effect on our digestive systems and is known for its abilities to reduce discomfort, stomach pain and nausea, so as far as ingredients go, this one is definitely a winner.

Fresh ginger is easy to incorporate into our diets and is really one of those great foods that we should try and incorporate into our diets as often as possible. Ginger can be sliced and added to hot water with lemon, grated into porridge or added to juices (or hot chocolate recipes!!), smoothies and curries.

Ginger isn’t the only ingredient with health benefits in this recipe and Cacao is another one of my firm favourites. Cacao is a rich source of magnesium and just one cup of The Ultimate Healthy Hot Chocolate provides approximately 120mg of your daily requirement of magnesium. To put that into perspective, the recommended daily intake for males is 420 mg/day and females 320 mg/day so it provides around 20-30% of your needs. Magnesium as mentioned in some of my previous posts is really important for bone structure, prevention of muscle cramps and energy metabolism and as a relaxant can help to improve sleep.

This recipe takes just 10 minutes to make and I hope you love it as much as I do.

The Ultimate Healthy Hot Chocolate Recipe

1.5 cups almond milk
2 tbso cacao powder
1 date
1cm piece of fresh ginger

Method

Place all ingredients into a blender and blend until smooth. Depending on how good your blender is you may want to grate the ginger first.
Transfer the mixture to a saucepan and using a medium heat until hot. This recipe doesn’t need to boil and is best warmed to your desired temperature.

For more healthy recipes and nutrition tips please visit my website www.amysavagenutrition.com and follow me on Instagram for regular updates at @amysavagenutrition.

We love love love to smash out a boxing session, there is nothing like the feeling of hitting pads until you can’t hold your arms up and sweating so much you can’t see out of your eyes anymore!  We have one on one training with the fierce and talented duo at TRANSPOSE FITNESS, so we thought we would share with you a little bit about this talented pair of Zach Vickers & Siannon Pallister.

 

instagram.com/transposefitness

How did you originally get into Boxing?

Z - I started boxing from a young age, my uncle was a world traveller in the field of martial arts, from boxing to kick boxing through to ju-jitsu he was always seeking new found knowledge and wisdom. When I was young I used to love hearing his stories of how he trained in all of these disciplines in different parts of the world. As a young boy you could only imagine the excitement and curiosity it sparked within me.

When I was ready, he began teaching me the art of boxing. It is a memory that 18 years on still seems so clear, twice a week he would drive over in his bright red beat up panel van, the one he used for work (carpenter by trade), and grab his gear bag out of the back, I’d be roaring to go all dressed and waiting in the garage that we used as the pop up gym at the time. He'd take me through all my warm ups and then we would begin the lesson every second seemed to fly by as I was completely transfixed by trying to absorb as much of the knowledge he was imparting on me. From here the seconds grew to minutes, minutes to hours, and hours to years and now the rest is history. Still to this day I continue to grow and develop my skills in the art of boxing with my coach.

 

S - I used to box with a trainer when I was in my late teens nothing to serious just developing my fitness and trying to stay in the best shape for work. When I met Zach I started boxing a lot more and developing my skills and understanding further. I love everything about boxing it’s such a good release for me and works in so well with my other forms of training. I use boxing as an explosive outlet and then balance that out with yoga and pilates that for myself are a lot more meditative, slow and controlled.

Why do you love what you do?

There is the famous saying that is often said. ‘find what you love and you will never work a day in your life’. for us we love the physicality involved in teaching people how to box and taking them through a workout. It is such a fulfilling feeling when you see your clients progress and grow, each movement becoming more explosive, more fluid and effortless these small accomplishments make all the early hours and late nights worth doing what we do.

Another one of the things we love and enjoy doing is shooting and videography. They both work so well together. it helps us to convey messages that we are trying to tell through graphic imagery in stills through to movement in video.

However like every business and venture there is always room for improvement. It’s our job to find these areas and improve them so that not only do we enjoy what we do even more but so that our clients and friends can enjoy what we do as well.

What do you think is the main benefit your clients get from boxing?

Everybody is so unique we are all different and we all have different drivers and motives as to why we do what we do. Everybody comes to us for so many different reasons. some are coming to supplement their current workout program and to just mix it up a little. Others are coming because of the desire to reach a certain goal weight.

We think what’s special are the ones that are coming to box because they are looking for something a little more than the physical benefits. Boxing can provide so much more then tight muscles and a six pack it really can serve as a form of meditation and outlet for those looking to release their daily anxieties and stresses. It really is a powerful tool when used in a positive and constructive way.

We are seeing more and more women getting into boxing, what do you think is drawing them to taking it up?

This is a question that has been getting thrown around a lot as of late. We don't think that boxing has made a surge in the recent months. Boxing has always remained a steady form of exercise of choice for a lot of women and men all around the world. We don't think that there will ever be a time when boxing isn't in the top 5 exercises of choice.

For women it’s such an empowering form of training, through learning self-defence and the ability to stay fit and active. A combination the works well for most  looking to increase their weekly activities and general health.

What is your favourite boxing drill for your clients?

Boxing is a sport built on drills. without drills you cannot improve your skills.

If we had to choose one, it would be a combination of jump rope and dumbbell punching whilst working in sprints.

Example

1 min jump rope - 20 fast (High knees) 10 Normal rotations

1 Min Jab, Cross, Jab, Cross.

(2 min round 30 sec rest x 5)

Such a simple drill but one that we promise if you are giving it your all will make you sweat and burn.

Where do you guys get your sweat on?

Z - I box four times a week with my coach and will add in coastal runs when not boxing.
S - I mix it up a lot I'm at pilates 2 x per week, then I box 2 x a week with the addition of a strength and conditions day with Alexa at 98 Riley street. On a Sunday I will try and do a bit of yoga as a form of relaxation and balancing to start fresh for the new week.

Where is your favourite spot to refuel?

We tend to go to our good friends’ 'Porch and Parlour' they always have good food on offering along with friendly staff and it helps that the owner is a good friend x.

We love trying out new studios and meeting people who have passion and drive in the health and wellbeing industry and we were very lucky last week to meet Nick Walsh who not only is part of the coaching team at the GWS Giants AFL team he also recently opened his own training studio. Sweaty Soul is a boutique training studio based in Sydney and the classes include Sweaty Spin, Soul Searching Boxing, Fit Hit  as well as Pilates (mat), what more could you ask for?  We tried out the boxing class and we had an absolute blast, lots of energy, learning some new techniques and importantly we got a HUGE sweat on.

How did you originally get into AFL Coaching?

Originally from a small town in Ireland called Cavan where I grew up playing Gaelic Football which is a very similar sport to AFL.  I was lucky enough to represent Ireland at the age of 15, in the old U17 International Rules Series against Australia. The year later I captained Ireland and was exposed further to AFL when drafted to the Melbourne Football Club in 2001. I spent 3 years on Melbourne's list before returning home due to injury. I returned to Australia in 2011 to work with the newly established GWS Giants as a S&C Coach and since then have progressed to Assistant Coach, coaching Team Defence.

Why did you decide to open Sweaty Soul?

I can see that people of Sydney are motivated to participate in fitness activity. I want to provide variety to those people in a small boutique group setting.  At Sweaty Soul, offering classes such as Spin, Boxing & Functional training in a small group setting allows people to meet their needs and have that variety in their training as they see fit.

I have a passion for fitness and a bigger passion for building a good team of people, who can contribute to positively enhancing peoples’ fitness needs in the eastern suburbs.

How are you using your extensive experience in coaching at Sweaty Soul?

Coaching for me is about facilitating the needs & learning of players to be the best they can be. At SS I am trying to develop a team of instructors, PTs and more importantly good people to offer the services of fitness in a small group setting to the local community in and around Edgecliff & Rushcutters Bay

How do you balance your week between the AFL coaching, Sweaty Soul and training?

AFL coaching is very demanding as well as running my own business, although challenging, all my PTs and instructors offer a helping hand in several aspects. Time management, communication and sustaining good relationships helps to give all my team a strong leadership role at our studio.

How often do you train per week and what is your favourite form of training?

I try and do something every day. Boxing has been my fall back sport for years and I love putting on the head gear and going 8-10 rounds of light sparring with some of my close friends I have made here in Sydney.

Where do you get your sweat on?

Generally, train early mornings at the football club as we have an amazing high performance facility and most of our football staff get in early and do something. If not that, I head to the boxing gym at PCYC, Woolloomooloo. Or just simply get out and have a little run. Of course, in the quiet times, I love to close the doors and get my sweat on at Sweaty Soul.

Where is your favourite spot to refuel?

I'm generally an on the go man, but when I do feel like a little people watching and good food generally pop down to Bake Bar in Double Bay.

Our first photoshoot in early June was an absolute blast and we had so much fun with our energetic photographer Scottie and the talented Alice who tested out the sweat gear in front of the camera for the day. Location was at Marks Park in between the stunning Bondi beach and Tamarama beach overlooking the ocean and best of all the weather gods delivered some awesome weather.

Photographer: Scottie Hendo (scottiehendo.com, Instagram: scottiehendo)

Talent: Alice Jane (aliceejane.com, Instagram: aliceejane)

   

     

You’ve exercised, you’ve worked up a sweat and now for the best bit...YES... it’s time to refuel!!

But before we get to the good nutrition stuff, I will just briefly explain how the body uses its energy stores.

When we exercise we mostly use glucose as our major source of energy and this comes from the food we eat, mostly carbohydrates. Glucose is stored in our liver and muscles in the form of glycogen and when we exercise the liver and muscles break down their glycogen stores to release the glucose back into the bloodstream. Once all of the glycogen stores are depleted, the muscles become fatigued. It’s pretty straightforward really, you use energy and then you need to replace it and if performance is your thing, then research shows that carbohydrates will energise you for longer.

And now for the best bit, the refuelling…!! So you could reach for a can of coke or a sugary sports drink, but my philosophy is all about getting maximum nutrition and maximum nutrients for your calories. After exercising there are three key areas to consider and these are;

Restoring electrolytes and fluid lost through sweating.

Replenish fuel stores that have been used throughout a training session.

Deliver protein to enable muscle repair and synthesis.

There are so many nutrients in food and combining ingredients offers multiple benefits. I have created a post exercise smoothie with just 5 ingredients that combined together help you to restore electrolytes, replenish fuel and deliver protein. It doesn’t just stop there, it’s also the perfect balance of carbohydrates, fats and protein and it’s full of healthy poly and monounsaturated fats, fibre, vitamins and minerals and here is exactly where the nutrients are coming from;

Electrolytes - Bananas, avocado, nut butter and cacao are really good sources of potassium, calcium, magnesium and sodium. One tablespoon of cacao alone gives you 15% of your daily magnesium requirements which is perfect for helping to relax your muscles (you can find cacao powder in the health food aisle of all major supermarkets and health food shops).

Fuel - Bananas, avocado, nut butter and soy are all pumping up the carbohydrate sources in this recipe.

Protein - With approximately 15g of protein per serving, this smoothie will help your muscles to repair and rebuild with protein coming from soy milk, nut butter, banana (yes, there is 1.7g protein in a medium sized banana) and cacao powder.

The ‘Sweat Tribe’ Smoothie Recipe

1 banana
1 tbsp avocado
1 tbsp cacao powder
1 tbsp nut butter (I used peanut)
200 ml/1 cup soy milk
Cacao nibs to decorate (optional)

Method

Place all ingredients into the blender, starting with the milk and blend until smooth.

Overflowing with health benefits, it also tastes a bit like a chocolate milkshake so really, it’s an all-round winner. Enjoy…

Previous posts:

• Learn more about hydration for exercise Happy Hydrating.
• All you need to know about electrolytes The E Factor.

For more nutrition tips and healthy recipes, please visit my website

www.amysavagenutrition.com

Boxing is really taking off in Australia as a way to get fit and one of the best total body workouts you’ll experience. One thing to watch out for though, is that boxing is highly addictive! Here are some of our current favourites:

Transpose Fitness, Sydney

We train with the fierce Transpose Fitness duo (Zach Vickers and Siannon Pallister) a few times a week to get a real sweat on. They offer one-on-one, semi-private and small-group classes and all levels of fitness are welcome. Best of all there is a real focus on technique rather than speed and brute force, but don’t get me wrong you get a real workout/workover and are a sweaty mess at the end!

The training is in an amazing location in North Bondi on top of the boat ramp, it must be one of the best locations to punch your stress away at the end of a day. Go and check them out!

instagram.com/transposefitness

 

Bondi Boxing Club, Sydney

We train at Bondi Boxing Club in the mornings to start the day off the right way. Everyone is welcome at Bondi Boxing Club no matter what level you are at. The club has over 30 registered fighters and has delivered a number of champion fighters. 

The workout is 45 mins of a variety of pad combinations and heavy bag, with is a strong focus on great technique.  Tony Del Vecchio owns the club and is an absolute legend, hilarious, super talented and makes time for everyone in the class.

www.bondiboxingclub.com

 

  

Tribute Boxing and Fitness, Melbourne

Tribute makes you feel like you are in New York city with its super smick facilities, owned and operated by former IBO super featherweight world champion Will Tomlinson and regarded strength coach Jay Milford Robinson.

The sessions ensure you work up a crazy sweat and never get bored as they are a mixture of boxing, HIIT and functional training. More locations are opening soon in Melbourne and we are just waiting for them to come to Sydney next please!

www.tributeboxing.com.au

 

Fight Fit Boxing Centre, Melbourne

FightFit is a no nonsense boxing gym that caters for all levels. Their expert trainers, all with Boxing/Kickboxing/MMA fights under their belt, will teach you proper technique and help you develop your boxing skills whether you are a regular or a first timer. Their awesome sweat sessions incorporate pad combinations, heavy bag drills and some killer core drills to improve your overall fitness.

They have facilities in South Melbourne & Collingwood where their classes will get you stronger, fitter and develop your boxing skills. 

www.fightfit.com.au

 

We recently went to Byron Bay for a weekend away to rest and recharge our batteries, it is the perfect place for R&R as there are some amazing beaches, great food and Byron has a very relaxed vibe.  Here are some of our suggestions for places to visit and things to do.
 
 

Food:

The Roadhouse

We loved this place, during the day it's all about healthy brekkies and amazing coffee, by night, it is a whisky and ribs kinda joint!  Brilliant food and a very cool hipster vibe.
 

http://roadhousebyronbay.com

The Farm

We visit the three blue ducks in Bronte often as we live around the corner, so the Farm is always a must if we are in Byron Bay.  The Farm is just outside Byron and you can take a walk around or get a tour as its an actual farm..... there is also a flower/gift shop, food store and restaurant where you can get breakfast, lunch or dinner.

http://www.thefarmbyronbay.com.au    

Bayleaf

I have to go to Bayleaf for breakfast every time I am in Byron, it is a great cafe in the heart of Byron Bay, amazing food, service and coffee what more can you ask for? Oh yes and the brownies are to die for! Try the salad/light bite takeaway joint they opened next door as well.

https://www.facebook.com/bayleafcoffee

Topshop Cafe

Where do I start with Topshop..... this is our current favourite, they serve everything from bacon and egg rolls to chia brekkie bowls, great juices, tasty coffee and mouth-watering pastries..... You can sit on the lawn outside and soak up the happy hipster vibes. :-)

https://www.facebook.com/TopShopByronBay

 

Things to do:

Lighthouse walk

Walking up to the light house is a favourite for most people who visit Byron, at the top there are beautiful views from all sides. A walk or run up to the top is a great way to start the day as you also work up a good sweat and your reward is the awesome view!

Beaches

This is a water babies paradise... swimming, surfing and SUP are U9 go to water activities.  You can choose from Clarkes, Tallows, Watego’s and many more beaches in Byron Bay.

 

Hire bikes

We were lucky enough to have bikes come with our accommodation, so ditch the car and hire a bike to get about on.  The traffic is bad some weekends in Byron and everything is so close by, so jump on two wheels and cruise around and sight see this way instead.

Shopping:
Spell & the Gypsy Collective Boutique sells beautiful clothing, jewellery, accessories and their new store is so amazing I contemplated moving in! Auguste is a must visit for me when I am in Byron, great dresses, cool prints and very reasonable prices.  This time I purchased an animal print wrap dress to add to the animal print collection I already have in my wardrobe!
https://augustethelabel.com

 

 

 

 

Yes, that’s E for electrolytes! You know that time when you’ve just had a big workout and you’re wondering why you taste so salty… well essentially there are three core areas that the body needs to focus on after exercising;

- Restoring electrolytes and fluid lost through sweating.
- Replenish fuel stores that have been used throughout a training session.

- Deliver protein to enable muscle repair and synthesis.

In my last post I talked about the importance of hydration and levels of fluid intake, both before and after exercise and I’m going to expand on that further and discuss the function of electrolytes.

Electrolytes are macrominerals, these are the key minerals that the body needs in relatively large proportions that we lose in sweat and urine every time you exercise.

 

What do they do and what are the best sources?

Lots of people turn to high sugar sports drinks after exercise, but it’s easy to replenish electrolytes naturally through nutrition.

Sodium, chloride, potassium, phosphorus, magnesium and calcium make up electrolytes. Exercising causes a loss of these minerals in varying amounts with sodium and chloride being lost in higher concentrations than the other. Electrolytes perform vital functions and without them, you’ll soon know about it from muscle aches to thirst, twitching, fever, insomnia and more!  Here’s some of the important stuff they do to give you an idea of why these macrominerals form an essential part of your diet;

Sodium/Chloride - It’s number one job is maintaining the right fluid levels in the body as well as nerve impulse transmissions and muscle contractions

Potassium - Totally essential for regulating blood pressure and your heart contractions.

Calcium - Key for our bone structure, but is also responsible for maintaining muscle contractions and nerve impulse transmissions.

Phosphorus - Structurally important in bones and teeth, phosphorus also helps to maintain fluid balance.

Magnesium - Important for bone structure, preventing muscle cramps, energy metabolism

 

Electrolyte Foods

Coconut water is up there with having it all. Its full of electrolytes and will rehydrate you at the same time, so a bit of an all round winner.

Other foods to consider incorporating into your meals/hydration post exercise are bananas, almonds, peanuts, kale and avocado. These foods offer sufficient levels of electrolytes to help your body recover and repair.

Sports drinks are easy and convenient to grab on the run, but did you know that some of them contain nearly as much sugar as a can of coke? Eating whole foods helps to replace essential electrolytes, without the crazy high amounts of added sugar.

So the next time you indulge in a sweatfest, have a think about how you are going to replenish your electrolytes and in my next post I’ll be sharing with you, how to replenish your fuel stores.

Reference:
Whitney, E, Rolfes, SR, Crowe, T, Cameron-Smith, D & Walsh, A 2014, Understanding Nutrition: Australia and New Zealand Edition, 2nd edn, Cengage Learning Australia, South Melbourne.

 

Surely the sweatier we are, the harder we are working right? Well this is mostly true unless you are laying on a sunbed topping up your tan, but our need for water far exceeds that of any other nutrient in our body and keeping our fluid supplies replenished has to be top of your ‘to do' list every day.

As we exercise our body starts to pump blood faster through our muscles which causes our body to increase in heat. As a cooling mechanism we ‘sweat’ to enable us to regulate our body temperature. Pretty simple really, but for all of those fluids that are lost through perspiration, the need to replace them is greatly increased.

Sweating causes us to mostly lose water but we also lose small amounts of electrolytes (the electronically charged minerals comprised of sodium, potassium and chloride. Experienced athletes retain more electrolytes than exercise beginners, this will however improve as exercise and fitness levels increase.

Here are some recommendations on how to stay hydrated before, during and post your sweat fest:

When to drink	Amount of fluid
2 hours before activity	500 to 700 ml
15 min before activity	250 to 500 ml
Every 15 min during exercise	125 to 500 ml
After activity	100 ml for each 100g of body weight lost

There is an easy way to assess how hydrated you are and something we learn while studying nutrition is that we become obsessed by what goes on in the bathroom! No-one really wants to talk about it, but what happens in your toilet is often the best way to assess a multitude of things related to your state of health. In the case of hydration, it’s important to pay attention to the colour of your urine. Essentially the lighter your urine is the better (a pale straw colour) and if you notice that your urine is darker in colour then you need to increase your water intake.

For many of us keeping your hydration at its optimum can take a conscious effort and you really need to aim for at least 2-3 litres of water per day. Sound like a lot? Well it is and if you exercising you need to drink even more than that (as per the guidelines above!). My best advice to help you achieve this is to keep a one or two litre bottle with you at work or home so that you can monitor your intake and let the hydration begin.

Reference:

Whitney, E, Rolfes, SR, Crowe, T, Cameron-Smith, D & Walsh, A 2014, Understanding Nutrition: Australia and New Zealand Edition, 2nd edn, Cengage Learning Australia, South Melbourne.

Nutrition Boss

What is your favourite way to get sweaty?

Can I have four or is that too greedy? Running, swimming, yoga and circuit training!

Where is your favourite spot to get your sweat on?

Running and circuits definitely get me the sweatiest.

What is your motto/saying?

Be savvy. Be healthy!

Would you rather have pigs trotters for feet or lobster claws for hands?

Hmm probably lobster claws for hands.

Who are we?

UNIT NINE is an Australian brand that is shaking up the everyday sports accessories market by creating high quality, fun, unique and sweat inducing sports gear. We want to inspire people to start moving, get sweaty and have lots of fun while doing it.
We believe an active lifestyle can improve your state of mind. So instead of gulping down your morning soy, double shot, low fat, extra frothy organic latte to cope with life, you can sip it slowly, smile and wave at the d… head that just cut you off in traffic. It also helps improve the rig, so no more gasping for air whilst sprinting to the bar to get your frosé.
UNIT NINE came about from my (Anna) love of training and addiction to buying sports gear (I have a lot of the stuff). I couldn't quite find any I loved that was also great quality, so the dream started taking shape in April 2016, researching products, designs, colours and manufacturers. I teamed up with Ewan in July of the same year and we developed our own range of sports accessory gear!
We train hard, laugh lots, eat even more and dream BIG. We firmly believe in balance and that being active and healthy doesn't have to be super serious. The two of us met in 2010 whilst looking for flatmates and have become awesome friends over the years and yes we live in UNIT NINE.

 

What is our favourite way to get sweaty?

Anna - either a super sweaty vinyasa flow class or a HIIT session

Ewan - a boxing class or hot yoga session

Where is our favourite spot to get a sweat on?

Anna - Symetrie for HIIT in Clovelly, boxing with Transpose Fitness in Bondi or yoga at This is Yoga in Clovelly

Ewan - Symetrie for boxing and This is Yoga for yoga

What is our motto and why?  

LET’S GET SWEATY, it’s simple we want people to get moving, be active and essentially sweat, so that can be walking, running, yoga, skipping it really doesn’t matter.

We both love to paddle board, so when summer rocks around you can usually find us with friends paddling at one of the many beaches we have close by, here are some of our favourites:

 

1)     La Perouse

One of the best things about La Perouse is that it offers the beginner some great locations to find their feet and get up and start paddling. The beaches at Frenchmans and Yarra Bay are two of the best beaches to try SUP for the first time, Frenchman’s is a great spot for beginners as it tends to be fairly sheltered from the NE winds that dominate over summer.

 

2)    Rose Bay

Rose Bay is a shallow and well protected bay making it a stand up paddle boarder’s dream. There are four stand up paddle board (SUP) hire places around if you need a board & paddle, try Belly he is a SUP master. Bring your friends and enjoy an awesome day out stand up paddle boarding with views of the harbour bridge and opera house. Our favorite paddle is from Rose Bay around to Shark beach where Nielson park kiosk offers a great bacon and egg roll along with your coffee of choice.

 

3)     Balmoral

Balmoral faces off with Manly across Middle Harbour, and has some good restaurants and a beautiful swimming beach. Split in two by an unfeasibly picturesque rocky outcrop, Balmoral attracts picnicking families from all over Sydney. The calm waters off Balmoral are great for paddle boarding, for a great paddle set out from Balmoral beach heading either left towards Chainman’s beach or head right past Cobblers beach towards Middle Head, a word of warning the parking is crazy expensive, so try and find a non-metered spot!

 

4)    Manly

Paddle boarding has always been popular on the Northern Beaches. Hiring boards or taking lessons is very common along the beaches. Arriving in Manly by ferry you are likely to see people paddle boarding around the wharf.  Manly wharf offers calm waters for the beginner as does Shelly beach which also provides easy access for the more adventures paddleboarder to the surf.

 

5)    Palm Beach

Palm Beach, or "Palmy", lies at the end of a long peninsula, fringed by surf on one side and tranquil Pittwater on the other. Its golden sands and sparkling clear waters are ideal for relaxing, strolling, swimming and paddle boarding. For the beginner, best to stay in the calm waters on the Pittwater side and you can go for a bite to eat at the Boat House afterwards, for the more experienced there is plenty of fun to be had in the waves on the surf side.

As you dedicated Sydney yogis will know, Sydney is packed with awesome yoga studios to get your yin and your yang on. Here are five of our current favorites:

1 - This is Yoga, Clovelly

This is Yoga is our local yoga studio and you will often find us in there sweating up a storm during a vinyasa flow class or getting our yin on with the best yin yoga teacher I have ever come across Melanie McLaughlin. A small studio, a stone’s throw away from the beautiful Clovelly beach with fantastic knowledgeable and friendly teachers which also has a community vibe, we love this place. They do vinyasa flow, vinyasa basix and yin classes as well as various workshops throughout the year. Go and check it out.

www.thisisyoga.com.au
 
2 - Urban Yoga, Surry Hills

Urban Yoga is creating a new way to practice yoga the classes are set in the dark to music, and the only light comes from a huge screen playing videos of vivid landscapes, wild animals, and beautiful beaches. The studio is set in a busy area of Surry Hills, but it’s Zen heaven when you walk through those doors and into this space, coaches, herbal teas, and designer change rooms are all awaiting you.

www.urbanyoga.yoga
 

3 - In Yoga, Surry Hills

In Yoga is an airy warehouse style yoga studio based in Surry Hills which offers a range of classes from flow, align, yin and meditation and on top of these sessions they host a range of workshops, events to covering topics from meditation to mindfulness to inversions, they also have ongoing teach training programs. Awesome space and fantastic teachers, give it a try,

www.inyoga.com.au
 

4- Yoga by The Sea | Bondi Beach, Tamarama, Bronte

Could anything be more relaxing and peaceful than practicing yoga whilst out in the sunshine and watching the waves crash around you…….. Head down to Bondi Icebergs, Tamarama or Bronte Surf Clubs for a great yoga session with million dollar views, what is not to love!

 www.yogabythesea.com.au
 

 5 - Kai Yoga, Mosman

Kai is a boutique yoga studio recently opened in Mosman, a variety of classes from vinyasa flow, slower vinyasa, yin and meditation this place has it all. Kai has a great community vibe and importantly awesome teachers. Elisha and Fraser are the founders of Kai and you will understand why this place will be super successful when you meet them in class, super positive, giving and talented teachers.

 

www.kaiyoga.com.au