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Tag: Exercise

5 Exercise and Lifestyle Tips to Create a Happier and Healthier You this New Year

: Rachel Hawkins

If you are trying to live a happier and healthier life this New Year, it’s not just enough to focus on the foods you eat. Exercise, sleep and social relationships are also important. Small changes to these areas can improve your overall health and wellbeing. Follow these 5 exercise and lifestyle tips to make your


If you are trying to live a happier and healthier life this New Year, it’s not just enough to focus on the foods you eat.

Exercise, sleep and social relationships are also important. Small changes to these areas can improve your overall health and wellbeing. Follow these 5 exercise and lifestyle tips to make your New Year’s wishes come true and be well on your way to becoming a happier and healthier you in 2020!

Read our article 10 Healthy Eating Tips to Get You Back on Track this New Year, Minus the Diet.

1. Be active on most, preferably all, days of the week.

Exercise is incredibly beneficial for our overall health and wellbeing. It promotes good cardiovascular and mental health and can also be used to strengthen and maintain our musculoskeletal system. Australia’s Physical Activity and Sedentary Behaviour Guidelines recommend that people be active on most, preferably all, days of each week. Aim to complete a mix of cardiovascular and strength-based exercise each week. And remember, any form of exercise is better than none!

2. Learn to love exercise.

Exercise shouldn’t be undertaken as a punishment for your dietary choices or solely for aesthetic purposes. It should be undertaken because you enjoy it and like the way it makes you feel. You shouldn’t pursue yoga if you do not understand The benefits of Mindfulness, because if you do not understand it completely, it would all be for nothing. Improve your relationship with exercise by finding a form of exercise that you love. Consider hiring a physiotherapist if you think you need more help with your workouts and
find out more here about how exercises can help you improve your body. Working out with a friend has also been shown to increase exercise enjoyment and help people stick with it long term.

3. Develop a healthy routine.

Success is determined by the things we do every day. This is particularly true in relation to improving our health, therefore the importance of developing a healthy routine to support lifestyle changes should not be overlooked. Develop a list of practical strategies that you can use to help prioritise your health and fitness. This may include scheduling a time to exercise, meal planning, limiting screen time at night and establishing a nighttime routine to ensure a good night’s sleep. Start using a plant-based protein powder to improve your workouts.

4. Get more sleep.

Because life is so busy, sleep can often be seen as less important than other activities, however it is essential for maintaining a healthy lifestyle. Good quality sleep provides our body with a chance to rest, recharge and reset so that we can function at our best. Poor sleep can disrupt appetite hormones, reduce physical and mental performance and increase your risk of weight gain. Everybody thrives on a different amount of sleep; however, 7 hours seems to be the sweet spot for most adults.

5. Prioritise your relationships.

Social relationships are incredibly important for mental health and wellbeing. Having good social connections is associated with lower rates of anxiety and depression and higher self-esteem. Consider the relationships that you currently have, and the type of relationships that you would like to have. Invest time into building a group of people around you that care about you, and who you also care about. Your body and mind will reap the rewards.

An Interview with Yogi Kirsten Scott

: Nicola Mackay

Kirsten is a Bondi based Holistic Health Coach, Certified Yoga and Meditation Instructor and Functional Movement Trainer with a passion for all things wellness. When she isn’t caught up working with clients you can find Kirsten on the yoga mat, swimming down at Bondi Beach, sipping on green smoothies and laughing way too hard at


Kirsten is a Bondi based Holistic Health Coach, Certified Yoga and Meditation Instructor and Functional Movement Trainer with a passion for all things wellness. When she isn’t caught up working with clients you can find Kirsten on the yoga mat, swimming down at Bondi Beach, sipping on green smoothies and laughing way too hard at her own jokes.

  1. When did you start practicing yoga and why?

    When I first started Yoga it was all about the physical practice, but I came to learn the physical element was just a vehicle for what I really experienced deep down… an inner peace that was simply indescribable. True peace. Calm. Mind, body, spirit awareness. An awareness of a universe so far outside of myself and beyond myself. Beyond everything I go through, to just coming into my own as a human and trying to figure it all out.

    It’s about what happens internally that keeps me sane, keeps me coming back for more, and makes me so incredibly grateful that I found this practice. Yoga and meditation help me maintain power and control over my mind. Because when we have that power and control, we can greatly reduce our own suffering and find inner peace. It has taught me a ton about myself and opened my eyes to an entirely different side of who I am. The side of me that loves to teach, connects with deeply rooted spirituality, thinks less and trusts my gut, allows my intuition to lead the way, and so much more.

  2. If you had to choose your favourite 3 yoga poses what would they be?

    3 Yoga Poses that Make My World Go Round:

    Urdhva Mukha Svanasana, a.k.a Upward Facing Dog

    I love this pose for so many reasons. First, it’s a nice, restorative backbend that strengthens your arm, vertebrae and wrists. It’s a great stretch for your shoulders, abdomen, upper back and even your lungs. Hold for about 10 deep breaths or as long as it feels good.

    Utthita Trikonasana, a.k.a Triangle Pose

    THIS is my #1 favorite pose. Triangle is an incredible release along the chest, upper back and shoulder blades. It is also a great stretch for your thighs and hips. I love Triangle the most for the hip benefits because every time I get into the pose I feel my hips opening up (and I hear them… I’m a crack-er), and it feels AMAZING. Breathe, and enjoy the stretch! I also like the stretch/roll out my neck in this pose because it allows me to get super deep.

    Urdhva Dhanurasana, a.k.a Wheel Pose

    Ahhh, wheel pose. If you’re a gymnast, you’re probably used to calling this Bridge Pose. But in yoga, Bridge is different from Wheel in that the shoulders, neck and head stay on the floor. You can practice Bridge until you are comfortable trying Wheel. Wheel feels freaking awesome. It is the ultimate heart opener. It’s an intense pose, so allow yourself to feel that. I usually like to stay up for 5-10 breaths, and come up about 3-5 times in a row. Heart OPENER, baby.

  3. What is your go-to nourishing snack/meal/drink post-yoga?

    I like to keep my post yoga snack simple, uncomplicated and light. After a full-on yoga class all I want is a smoothie. My go to smoothie is full of decadence yet deceivingly totally healthy. 1 scoop Nuzest chocolate protein powder, 1 cup coconut water, 1/2 cup ice, 1 tbsp coconut butter (the nectar of the Gods) 1tsp cinnamon.

  4. What is your no1. tip for someone wanting to establish a yoga practice?

    The only one watching you is yourself – so just relax and enjoy the journey! As a beginner, often we equate yoga with some tough, limb-twisting poses. And maybe your concerned that: “I can’t even touch my toes, how can I do yoga?” Yoga is not about touching your toes, or stretching 98 degrees to your northeast. It’s a simple process of uniting with yourself – using your breath, body and mind. And it’s easy and effortless. So, never mind if you’re not Ms. Flexible or Mr. Stretchable, or are venturing into yoga at the age of 40, or you have secret love handles that are stressing you out – just remove all those myths before beginning your yoga practice!

  5. What advice would you give a well-practiced yogi to take their practice to the next level?

    Practice new poses.The thing that I love about yoga is that no matter where you are in your practice, you can always learn more. When you are ready to practice new poses, prepare yourself by starting with gentle and strengthening preparation poses. I always recommend that you take the time to prepare your body and mind, both physically and mentally, so that when the time is right you can effortlessly glide into your new poses. Some of my favourite poses to practice are variations on Crow (Bakasana), Headstand (Sirsasana), Handstand (Adho Mukha Vrksasana), Forearm Stand (Pincha Mayurasana).Another lovely way to go deeper with your yoga is to experiment with gentle backbends. These will enable you to build spinal flexibility and find more space through your back and spine (and in your life!)

  6. What is your favourite CLP Functionals Flavour?

    Easy – it has to be The Chai, Turmeric + Maca

Follow Kirsten here:
Instagram: @kirstenscotthealth

Facebook: www.facebook.com/NaturalPowerFitness

The Importance of Protein in an Active Lifestyle

: Dr Cliff Harvey

I think by this stage almost everyone knows that they ‘need’ protein, but in my lectures and workshops I still get questions like, “but won’t protein make me bulky?”, or, “won’t eating too much protein give me big muscles?”. And while most of us know that we do need to be eating ‘enough’ protein, less


I think by this stage almost everyone knows that they ‘need’ protein, but in my lectures and workshops I still get questions like, “but won’t protein make me bulky?”, or, “won’t eating too much protein give me big muscles?”. And while most of us know that we do need to be eating ‘enough’ protein, less know how much ‘enough’ is and why it’s important!

What is it?
Protein quite simply is the building block of most of the structures in the body. ‘Protein’ is the name given to groupings of amino acids. Protein is broken down to these amino acids which are then used to create enzymes, muscle tissue, bone matrix and many other structural components of the body. All cells require protein.

Quick Fact: Over 98% of ALL the cells in your body are replaced every year!

Why do we Need it?
It helps us to become and remain lean! Protein has a higher ‘thermic effect of feeding’ (TEF) rating than either carbohydrates or fat. This means that when a higher proportion of your diet is protein your metabolic rate (and consequently fat loss) is going to be higher.

Improved Lean Body Mass
An optimal protein intake will allow us to maintain a higher lean body mass. This helps to give us the lean, fit looking physique that many desire (but not ‘bulky’!) whilst also improving metabolic rate further and helping to decrease fat stores and maintain leanness.

Improved Alertness and Focus
Amino acids supply the raw material for the excitatory neurotransmitters such as epinephrine, nor-epinephrine and dopamine. When we do not have enough of these amino acids we are more likely to suffer mental fatigue and physical fatigue.

Bone Structure and Health
Protein provides the matrix for bone and connective tissue. Ample protein helps to provide the structure for healthy bones!

How Much do we Need?
The recommended daily intake (RDA) for protein is based on the activity level of sedentary individuals and is measured by looking at the amount of protein taken in and compared with the amount excreted. It is approximately 0.8 grams per kilo of bodyweight.

What the RDA Doesn’t Take into Account
RDA and DRI (Dietary Reference Intakes) are ‘necessary’ amounts for baseline health. In other words – survival. But the optimal amounts we need in order to thrive may be much different!

As long ago as 1975 Gontzea et al have shown that a level of 1.5grams per day per kilo of bodyweight were insufficient when exercise was undertaken and other studies have shown that Tour de France athletes were only able to maintain a positive nitrogen balance at an intake of 1.8g per kilo per day.

Levels up to 3g per kg bodyweight per day (over 3 x the RDA) have been demonstrated to increase lean body mass, reduce fat mass and improve performance.

Most people will do well to get at least the RDA level with additional protein if and when able but overall quantity should be less important though, than eating good quality protein consistently.

The key ‘take home’ point is to eat quality protein at every meal.

Examples of Good Clean Green Plant Based Sources Would be

  • Sprouted lentils, chick peas or mung beans
  • Nuts or seeds (almonds, Brazil nuts, pumpkin seeds)
  • Tempeh or other fermented protein foods.
  • One 25g serve of Clean Lean Protein provides 22g of high quality protein.