Monthly Archives: March 2016

Easy Workouts To Instantly Tone Your Body

fitness couple








Here are some amazingly easy workouts to instantly tone your body! Anytime, anywhere, anyplace!

Push Up requires a perfect form so start with a variation that you can complete with good technique. Progress to the next level when you can do 10 repetitions with good form.

Lunge which you can start by doing a set of simple back lunges. Use a wall or a chair for balance if necessary. When you can do 10 lunges on each leg without support, try the front lunge or another lunge variation.

Squat works the major muscles in your lower body and helps to shape your rear. Ensure that you perform this move with your feet at least hip distance apart. Hips sink behind you as if you are sitting in a chair. Do two sets of ten squats.

Plank which strengthens the abdominal muscles and those that support your back and promote good posture. Begin by holding the plank position for 15 seconds. As you get stronger, progress to 30 seconds and eventually 90 seconds. Then try variations of forearm to straight arm with a push up in between.

When you are confident that you have the perfect technique and have built your strength and stability try adding explosive moves (that is small pulses inbetween postures) as this will incorporate a cardio HIIT effect and really start the fat burning.

As always remember to consult a health professional prior to embarking on a regimen.  Use your judgement you know and understand your body.

A Dream Life Manifested







You know the saying “If you build it, they will come” this is true in all asoects of life.  If you want to make it happen you need clarity on your intentions. Identify the emotions when you envisage the desired outcome, how does it make you feel, what can you see, hear, touch, taste make it come alive in your mind.

Write down your vision what is your ideal lifestyle and how it gives you your desires, the material things, the feelings, what you want to do and or achieve.  Most importantly do not place limitations on yourself, this is your dream reality and what you really want to happen.  Practicalities have no place in this exercise because when it is done you will be able to live as you please.

Read your mantra (the above written vision) to yourself at the start of each day or if you find it works better for you then every night is good. Act like it is already happening, the more you believe in it the higher the accomplishment. Be mindful of the unlimited opportunities available to your life and take them wherever possible, delete any negative thoughts it is always only positive.  Do not allow doubt to hold you back because miracles start small and by noticing them and appreciating them and using them will propel you towards your goals. Enjoy the journey and begin it now!




Back Pain Relief Moves

Cat yoga pose






Chronic pain arises from extremes: too much or not enough activity! These back pain relief moves will make life easier…

For the active person, chronic back pain can come from repetitive strain injury on the spine as in running, jumping, twisting, turning and high impact activities.  Conversely others experience the same kind of pain for opposite reasons. Muscles that go unused become stiff and inflexible.

In any event the solution is to control your posture; when standing pull your low abs in, tuck your pelvis under and, if possible, place one foot on a stool or ledge. Take frequent breaks to stretch or walk if you can.  When sitting in a chair maintain good back support; using a towel or cushion behind your lumbar spine. Keep your abs pulled in and your shoulders back and down. Get up and walk at least once an hour, preferably more it is recommended to do so every twenty minutes.

Exercise to stretch the back and legs and strengthen the entire core. Some recommended posture moves are the bridge (glutes), cat stretch (yoga), plank on knees (forearm), downward dog (yoga), forearm side plank.

Sunbird (Chakravakasana) yoga pose

boat pose

All these positions encourage the spine to strengthen and release the taut hamstrings and glutes that are transferring the pain into the lumbar region. Lengthening the spinal column and adding flexibility will gradually protect your back from painful motions.

Eventual the back aches will become a thing of the past, but remember to practise these moves as often as possible, every day is ideal.




Goodbye Wrinkles








In today’s aggressive world of anti age products and in a bid to say goodbye wrinkles; there are a slew of multisyllabic, scientific-sounding contents – a number of which tend to be synthetic chemicals.

To improve your skin’s appearance without relying on suspicious ingredients that are unpronounceable at best…we re-introduce to you vitamin C!

This powerful antioxidant has several other health benefits as it slows damage by free radicals. These unstable molecules can harm the collagen that holds skin cells together, resulting in wrinkles and pigmentation/blemishes etc.

When you apply vitamin C to your skin, it traverses the the epidermis drilling down to the dermis.  Furthermore this powerhouse appears to prevent damage from UV light during sun exposure; improves wrinkles and other signs of skin ageing; and reduces redness and pigmentation.

Hence the advice seems to be clear, topical vitamin C organic products in conjunction with a healthy balanced diet and organic creams and SPFs are the way to go…

Vitamin C is an essential component in the body’s production of collagen and a potent antioxidant that can help rejuvenate aged and photodamaged skin.

While vitamin C is an important nutrient for overall health, little reaches the skin when orally ingested. As levels of vitamin C in the skin decline with age, replenishing levels directly in the skin can help combat collagen degradation and oxidative stress. Results have shown that when applied topically, vitamin C promotes collagen formation and mitigates the effects of free radicals, helping to maintain firm and youthful skin.

Always consult a professional before undertaking a regimen.  You know your body best!

All Things Mascara

Mascara and Eyeliners








In our quest for the perfect lashes and always #onFleek we bring you some need to know tips on all things mascara.

long bristled wand
Volume is one of the top requirements from mascara. To achieve this find a long bristled wand
we particularly like Lancome Hypnose as their bristles are not plastic and really grab and lengthen the lashes well.

curled mascara

If you like a pretty and flattering look then a bent wand is ideal for getting curled lashes.  Excellent results are produced using Eyeko brushes, and this one is a 3in1 win as it is also waterproof and sportproof too!

Mascara brushes

For full lashes use a twisted brush to coat and grasp the hairs from all angles.

To lift the lashes and push them up use a ball top brush.

Long lean lashes need a comb through with a straight wand starting at the roots.


So get experimenting!


Coconut Oil And Belly Fat

coconut oil






Coconut is a “functional food” rich in vitamins, minerals and fibre – the building blocks for perfect health.

Coconut oil in particular has been shown to protect us from viruses, bacteria, infection, cancer, thyroid, brain and heart problems… plus beautifies your skin – and even burns fat!

Outside of mother’s milk there are only three dietary sources of lauric acid – and coconut oil is the most concentrated of the three!

Coconut oil is a naturally moisturizing cleanser—and an effective sunscreen, blocking out 20 percent of harmful rays… due to the medium-chain fatty acids that protect and heal the skin at the same time.

By helping our body produce ketones—an alternative energy source for the brain, we can at least help to defend ourselves from disease; when MCTs—medium chain triglicerides (found in coconut oil) are metabolized by the body, ketones are created.

Researchers have discovered feasibility to actually “starve” cancer cells—and this pro-active defense leaves the body more able to fight the disease.

Coconut oil has amazing detox abilities and bolsters energy.

Coconut oil is full of heart-healing benefits and can help prevent us from illness there too.

Beware though as not all coconut oil is created equal obviously the less refined the more powerful it will be.

Coconut Water Drink

Always consult a professional before undertaking any regimen.

Stop Consuming Chemicals

chemicals in food








Are you aware of powerful influences on weight that exceed calories and exercise. Stop consuming chemicals has to be our go to phrase.


Obesogens are chemicals that hijack hormonal pathways, sending messages to cells to store fat and generally disrupting the regulatory system that helps control appetite and weight. The result is a double whammy: you crave more food and it is then converted into fat more easily.


Even tap water contains obesogens, atrazine which slows thyroid hormone metabolism.  Tributylin in fungicide stimulates production of fat cells.  Packaging cans/tins/bottles contain bisphenol-A (BPA), a synthetic estrogen that can increase insulin resistance, thus promoting obesity, diabetes, and metabolic syndrome. Household items containing phthalates, (shower curtains, perfumes, scents), may lower your metabolism, leading to increased weight and lowered muscle mass.

Reusable waste

We need to rethink our cleaning products too as these also need to be chemically free we love the efficacity of ecover.

Here are some helpful pointers in the bid to end this chemical warfare on our bodies and lives:

1. Buy fish and meat that clean. That means wild salmon, grass-fed beef, and pastured chicken only.

2. Use stainless steel bottles or those that are BPA-free.

3. Don’t let plastic water bottles get hot—it increases the leaching of BPA into the water.

4. Never, ever put plastic in the microwave.

5. Buy produce that comes in pouches/cartons wherever possible.

6. Fresh air and diffusers of potpourri or fresh lavender, mint leaves from the garden etc instead of air fresheners,

7. Replace non-stick pans, especially those Teflon. If you must use them, never ever use a metal implements on them, as that can scratch the surface and release damaging chemicals.

8. Organic fruit and veg are a must.

9. Chemical free cleaning products, beauty, skincare and health products too.







Stripping In All Its Glory

blusher stripping makeup effect






We have done the contouring and strobing effects and now we are in the throes of stripping in all its glory!

Sun stripping is the new faux-glow, created by applying a broad ‘strip’ of matte bronzer – across the cheeks and bridge of the nose (think Adam Ant but with a subtle flourish).  The net result mimics a natural tan imparting a healthy outdoors glow!

To get this must have look use a broad, flattened brush; we like Trish McEvoys range to gently transfer the product into skin.  The secret is to use a matt cosmetic.  For a more dewy look head to BeautyMart blend with moisturizer and use fingers. For the beauty hack use a stick such as Charlotte Tilbury beach stick and then soften and fade out the line left to impart a radiant sunkissed glow!

Balance up your look with a flourish of bronzer on the forehead and chin to achieve the finished look.

ski face

Basically the more ski face the better! And if you feel so inclined, dot a few freckles on there too!! Don’t be shy, this is the way to go for 2016.  If you don’t like it then remove and start again, couldn’t be easier!!





Becoming Immune To Illness

immunity health







Being healthy all your round is our aim so let’s dispel the myth that cold temperatures make you unwell in fact the opposite is true, cold therapy such as ice water baths or other cold water exposure (such as cold water swimming) stimulates an improvement in your immune system.

ice bath

There are no more germs and cold and flu viruses floating around in the winter, paradoxically some medical articles indicate that there might actually be a slightly larger amount of viruses all around us in the summer due to more favourable conditions for their survival on surfaces.

Hence why does it seem that there is more people unwell in the winter months, this is due not to the barometer, but the strength of the suns rays, and how this affects your health… In winter sicknesses spike due to the lack of sun, it is the strength of the UVB rays, and how much vitamin D your body produces.  These levels drop significantly, which reduces immunity,  sunlight and Vitamin D levels are important for so many functions inside the body, including immune system and hormone production and balance.

Sun protection filter or SPF.

Vitamin D from food intake and sunshine sources with supplemental Vitamin D3 and K2. Natural D2 does exist in some foods like mushrooms.  Natural Vitamin D from either cod liver oil and/or an oil-based D3 supplement are the best options for the times of the year you’re not getting enough sun. The best food sources of natural Vitamin D are egg yolks (organic/free range), fatty fish (salmon/mackerel), organ meats (liver/heart), and some mushrooms (portobella/maitake).  Cod liver oil is a brilliant supplement too.

Read this on how to get sun exposure in a healthy way without damaging your skin.

Kombucha tea is a fermented tea that contains billions of friendly gut organisms (probiotics) that help to strengthen your immune system.

Kefir is a cultured/fermented dairy drink that’s been used for thousands of years as a health elixer in many parts of the world.

You can also get beneficial probiotics from fermented foods such as sauerkraut (non-canned), yogurt, kimchi, and other fermented foods.

Drinking green/chamomile tea can help boost the immune system.

Load up on antioxidant-rich fruits, berries, teas, red wine, unsweetened organic cocoa (in smoothies, etc), and veggies to help prevent sickness.

Get outside for some fresh air getting the circulation going is good to help.

Lose junk, processed and sugar foods which cause inflammation.  Grain-based foods (bread, cereal, muffins, pasta, and bagels) are a big culprit in causing internal inflammation and disrupting normal gut function.  Science of Paleolithic nutrition, humans don’t actually need grains to survive…they were never a part of the ancient human diet until agriculture came around only about ten thousand years ago!

Be like the caveman!

As always consult a professional before undergoing a regimen.

Should We Be Shaving Our Faces

derma planing








Dermaplaning is a non-invasive procedure with a sterile blade to remove fine vellus hairs also known as peach fuzz removing superficial dead skin cells from the epidermis.  So should women be shaving their faces?

The resultant soft smooth and younger looking skin will absorb skincare products more readily with glowing results.

The procedure is non ageist and non discriminatory against skin type! furthermore, it will address mild textural abnormalities in the skin and refreshes it through improved cell renewal.  It is recommended to be repeated monthly but not more often than that in order to allow the dermis to settle and rejuvenate without being over exfoliated.

At home kits would include pre soaked pads with alpha and beta hydroxyl acids for weekly use.

Whatever you decide to do, undertake new regimens with care, consult a professional for the full picture and stay beautiful.



You could be forgiven for omitting the most important and essential part of the routine, which is to wear SPF daily.  It is even more critical when undergoing the vast regimens of skin peels and arsenals of anti aging products but do remember that your exposed skin is now even more susceptible to the broad spectrum in this vulnerable state.

We are partial to Avene for its rich moisturizing properties and its effective sun protection.