5 Yoga Moves To Whittle Your Waistline And Tone Your Core

“Our core is the powerhouse and driving force behind the strength our body needs to function and move throughout the day. A strong core not only helps to prevent injuries, and reduce back pain, it also protects our most important internal organs,” explained Claire Grieve, celebrity yoga instructor and our go-to ab guru. Grieves taught us five yoga-based ab exercises that engage the abdominal muscles and strengthen the core to improve your posture and protect your back. 

Bonus? Do these exercises a few times a week and you’ll see noticeable changes in your waistline and ab definition. You ready?

Tabletop

According to Grieve, “Practicing tabletop regularly will work your core muscles and boost overall strength. This pose can also strengthen your upper back, lower back, and neck.” This exercise looks simple, but it challenges your balance and proprioception. 

1. Start on your hands and knees. Place your hands under your shoulders, with your knees directly under your hips. Keep your spine straight and your abdominal muscles tucked in without arching your back.
2. Lengthen the left leg back and right arm forward simultaneously while maintaining a neutral spine. Your leg is lifted to the hip’s height and arm is lifted to the shoulder level. 
3. Hold this position for 3 inhales and exhales before coming back to the starting position. Repeat with the right left and left arm.
4. Repeat this exercise for about 5 times more on both sides.

One-Legged Chaturanga Dandasana

Good ol’ chaturanga—it’s a traditional transitional pose in a Vinyasa yoga flow, but it also happens to be killer core and arm exercise. 

1. Begin in your plank position: Pull the core into the spine, look forward, press your palms and knuckles into the ground, while engaging the back muscles to support the spine. Tuck the tailbone and flex the back toes.
2. Exhale rolling your body forward more onto your tippy toes.
3. Lower halfway down, keeping your elbows tucked into your sides and one leg lifted.
4. Hold for a moment and inhale.
5. Exhale and press back up into starting position and repeat with the other leg.
6. Repeat with both legs 10 times.

Plank Knee-to-Elbow Variations

“Plank pose is one of the most effective exercises as it not only strengthens the core but also strengthens the wrists, shoulders, chest, buttock, spinal muscles, triceps and neck.” Adding different, challenging variations to plank by throwing off the balance helps to target and engage specific core muscles, like the obliques. 

1. Begin into a push-up position on your hands and toes; lengthen all the way from the crown of your head to your heels. Keep your core pulled into your spine, back is flat.
2. Inhale. Lift your right foot off of the ground bend your knee in, engage the core, and draw it toward your right elbow. Connect the knee and elbow hold.
3. Exhale, extend your right leg back to starting position.
4. Inhale, lift your right foot off of the ground, take your knee to your left elbow allowing for the core to twist. Connect and hold.
5. Exhale, extend your right leg back to starting position. Repeat with the left leg.
6. Repeat 10 times.

Scissor Legs Reach Pose

Want to get that coveted ab-line down the center of your core? Put Scissor Leg Reach pose on your shortlist. “This pose is a sure way to set your upper abdominals on fire!” This pose is also great for stretching the hamstrings and thigh muscles.

1. Start by laying on your back with your arms by your side. Raise your legs up to a 90-degree angle.  
2. Pulling your stomach into your spine, inhale and lower your right leg down halfway and hover.
3. As you exhale, lift your torso towards your right leg, reaching your arms past your leg until your fingertips touch behind your hamstrings. Hold for a full breath.
4. Exhale as you lower back to starting position. Repeat on the other side. 
5. Repeat 10 times with each leg.

High-Low Boat Pose (Navasana)

“Boat Pose strengthens the core, builds balance and is great for your posture. It stretches the hamstrings and hip flexors. Other health benefits include stimulating digestion, thyroid function, kidneys, and intestines.”

1. Sit on your butt with your knees bent, feet flat on the ground. Extend your arms reaching your hands forward toward your legs.
2. Inhale as you lean back while engaging your core. Extend arms straight out past your knees.
3. Raise your feet and slowly start straightening your legs, bringing your body into a V-shape.
4. With an exhale and control, start to lower your upper body and lower body simultaneously until you are a few inches above with ground with your upper back and feet.
5. Inhale and with control, keeping your stomach pulled into your spine, raise your upper body and lower body.
6. Repeat 10 times or more

5 Personal Trainers Reveal The Workout Supplements They Take

Have you ever been into a supplements store? Talk about feeling out of place. From the jacked-up man behind the counter to the rows of ‘OxyShred,’ it’s not surprising most people find it daunting. But when it comes to supplements, it’s important you know what you’re taking. So if you’re new to the gym or you’ve just never ventured into the world of supplementation, this may be a good place to start.

First off, supplements are just that: supplementation. While we aim to get all our nutritional needs from food, sometimes we might be lacking and this is where supplements can come in. Although we may not need supplements, they can certainly help us to perform at our best.

“Many women underestimate the benefits of supplementation on optimising overall health and wellness. From boosting energy and improving weight loss to preventing disease, supplements can help us target and allow our bodies to work efficiently and effectively,” says Holly Vogt, pharmacist, PT and expert for Body Science.

Before you start, it might be a good idea to get tested. Finding out what you’re deficient in will help you tailor your needs. That being said, the best gauge of your health is always yourself. Find it hard to bounce back after a tough workout? Try magnesium. Switched to a vegan diet? Protein powder could help.

As with anything, before you start it’s important to consult the experts so we turned to five personal trainers to find out what supplements they take to fuel their workouts and aid their recovery.

Protein

I am super pro-protein! My preference and what works best for my body is whey protein isolate. Performance wise, whey isolates have the highest percentage of pure protein and can be absorbed very quickly into the body so this is a great choice to support your training. Plus, for those that are lactose intolerant, whey isolate can be so pure that it can virtually be lactose-free.

Finding the perfect protein powder has been an ongoing search for me. I’m very conscious of what I put in my body and am always reading ingredients labels. You would be horrified by how often you are consuming added ingredients and proprietary blends – that have no purpose being in your protein – that manufacturers use to cut down on cost. Or worse, many companies don’t even have to fully disclose the true nutritional value and ingredients of their products including the actual amount of protein per serving. Thanks to websites such as LabDoor, we now have access to more information and can get a bit more transparency around the true quality of protein and many other supplements.

After years of trying countless protein brands, I’ve finally admitted defeat on my search for the perfect protein that is both nutritionally sound, honest, pure and reliable, but also tastes good and represents a lifestyle I want to be part of… so I’ve made my own. This is something I am incredibly passionate about and cannot wait to share with other like-minded people. You can RSVP now for the release here.

Dosage: half a scoop pre-workout mixed with 125mL water and 1 full scoop post-workout mixed with 250mL water

Magnesium

Another supplement that has been a game changer for me is magnesium.I used to suffer from really bad muscle cramps until I started taking a very high-quality magnesium. Magnesium is an excellent supplement to help speed up your muscle recovery and to help you wind down at the end of the day. My personal favourite is UberMag Px by Poliquin Group.

Dosage: 4 capsules at night: 2 when I first get home at the end of the day and 2 before bed.

Fish Oil & L-Theanine

At the moment I’ve been spending more time learning about cognitive health and nootropics – this is an area that fascinates me. I take fish oil each day and most days have a capsule of L-Theanine in the morning when I’m drinking my coffee – it helps me to really zone in on what I’m doing.

Dosage: 1 fish oil capsule in the morning with breakfast and one L-Theanine capsule mid-morning with coffee.

2. Kate Kendall – Flow Athletic

Superfoods Powders

I love the Blackmores Superfood range. Cacao, Coconut Water, and Matcha Green Tea + Nature Boost are my favourites. I have a scoop of each in the morning as they’re perfect for powering up my smoothies.

Dosage: 1 scoop of each with my morning smoothie

Multivitamin

I have one Blackmores Exercise Multi when I get to work every day.

Dosage: 1 capsule every day

Magnesium

I use the Blackmores Muscle Magnesium. I take one scoop at night before bed to induce a restful sleep and ease my active body.

Dosage: 1 scoop before bed

3. Claire Grieve

Probiotic

I take a high-quality probiotic every day to help promote a healthy digestive and immune system. Gut bacteria affects our overall physical and mental health so it’s important to keep it balanced. I take Nutrikon GI Flora Plus. It’s a 60 billion blend of 50/50 Lactobacillus Acidophilus/Bifidobacterium Lactis.

Dosage: 1 capsule every day

Magnesium

Magnesium is an essential mineral for staying healthy. It assists in regulating everything including blood sugar, blood pressure, muscle and nerve function, fatigue, detoxification, and moods swings. I take Nutrikon Magnesium Glycinate. It is a chelated form of magnesium that is not as strong and is easily absorbed by the body.

Dosage: 400mgs of Magnesium Glycinate every day

Protein

As I follow a vegan diet, I need to supplement my protein intake. I add vegan plant protein to my daily smoothies. It can be used after workouts to enhance the recovery process and also contains a high percentage of amino acids. This also helps to boost the immune system and increase the production of glutathione, a natural antioxidant. Raw protein is absorbed quickly into the intestines promoting rapid recovery, healing and maintaining muscle mass. There are many vegan options including pea, hemp, and brown rice.

Dosage: 1 scoop Sun Warrior Organic Vanilla protein with my daily smoothie or after a workout

Rhodiola Rosea

Rhodiola Rosea is a herb with amazing benefits. It’s fat burning, energy enhancing and brain boosting. It’s an adaptogen plant which helps your body adapt to physical, chemical and environmental stressors. I take of Gaia – Rhodiola Rosea at night to help de-stress and promote restful sleep.

Dosage: 120mgs at night

L-Theanine

L-Theanine is another great amino acid supplement that I use to promote relaxation, reduce stress and improve sleep naturally. It also promotes concentration for mental tasks, which we like to call mental calmness.

Dosage: 1 capsule of Jarrow Theanine 100 every day

PhosphatidylSerine

PhosphatidylSerine is a brain nutrient. It helps to energise the brain and improve short term memory, mood, focus and co-ordination. It nourishes the brain cells and reduces stress. I take this at night or if I have an important project to focus on.

Dosage: 1 capsule of Jarrow PS 100 at night

Digestive Enzymes

Papaya digestive enzymes are great for anyone who has difficulty absorbing nutrients from food, or suffer from intolerances like dairy. Papaya breaks down food in the stomach reducing heartburn, acid reflux, bloating and other GI issues. I take it at the beginning of a big meal.

Dosage: 1 capsule before a big meal

Vitamin D & K

Even though we are in the sunshine every day, most people are deficient in Vitamin D. I take a high dose of Vitamin D and Vitamin K supplements once a week. They work together to maintain healthy bones, immune system and prevent against multiple inflammatory diseases in the body.

Dosage: once a week

Fish Oil:

High-quality Omega 3 Fish Oil is an essential supplement that supports overall health including cholesterol, eyes, cardiovascular and joint health to name a few.

The Butt-Sculpting Exercises Fitness Pros Swear By

As temperatures continue to fall, our initial instinct is to dig into our winter wardrobes for skinny jeans and tights, both of which put our derrière on full display. But if like us, you’ve spent a bit too much time sitting on your tush over the past few months, there’s no need to worry. We asked top fitness influencers to share their go-to butt-sculpting moves. They’re easy, effective and best of all, most of them can be done from the comfort of your own home.

1 Kate Kendall, Co-Founder & Director of Yoga, Flow Athletic

Exercise: Lunging Twists

“Essentially I carry one 6kg weight with both hands, lunge, then twist to the side. I repeat this on both sides, whilst pacing the distance of our strength room (call it 8 metres). It’s great for butt, spine and back mobility. And, it BURNS!”

Click here to see a demonstration.

2 Lauren Hannaford, Former Elite Gymnast & Founder of FHIT

Exercise: Squat Jumps

“Not only do squat jumps improve your strength and plyometrics, they also create great muscle tone and definitely get your heart rate going which increases your cardio fitness as well. It’s definitely a well-rounded butt exercise.”

Click here to see a demonstration.

3 Claire Grieve, Celebrity Yoga Specialist

Exercise: Warrior III

“Yoga is a great workout for lifting, shaping, tightening and toning the butt. Warrior III is my favourite full-body butt burning pose that requires balance, core strength and most of the booty to hold and maintain proper alignment. Engaging the outer hip muscles of the standing leg, gluteus medium and minimum, and the strong gluteal and hamstring muscle of the lifting leg will give you an all round yoga butt!

Cues:

Stand with your feet together. Inhale arms over your head.

Exhale and hinge at the hips, lifting the right leg behind you. Keep your hips square, back flat and body in a straight line.

Hold for 10 deep breaths.

Repeat with the left leg lifted.”

4 Kim Beach, PT & Creator of the Kim Beach 8 Week Programs

Exercise: Lunges

“It takes a bit of technique to get lunges right, but it is well worth it. This exercise gives your butt an awesome shape and also helps strengthen and tone your legs. It uses the largest muscle group in your body so it can be quite taxing on your heart rate which benefits your overall fitness and adds a little more intensity to your session.”

5 Tegan Haining, PT & Founder of the 7 Day Quickie

Exercise: Deadlifts

“I hurt my back many years ago and since then deadlifts have played a huge role in keeping me strong and out of pain. They work your glutes tremendously but also trim your waistline by working your abs and back, making them an excellent compound exercise. When I don’t do them for more than a week my butt definitely feels flatter in the shower! So, I try and make sure I do them once a week to keep the curve.”

6 Ben Lucas, Co-Founder of Flow Athletic

Exercise: Split Squat and Glute Bridge

“These are both great exercises for your glutes and your balance.

For a split squat, place one foot a few feet behind you on a bench or a raised platform. Keeping an upright torso, begin by pushing your hips back, and allow your back leg to bend at the knee. Descend until you reach the bottom position, which can be when your front leg reaches parallel, or when your back knee touches the ground. Exhale and push through your front foot, pushing your body straight back up and return to start position. I recommend 3 sets of 12 reps each leg, with 60 sec rest in between sets.

For a glute bridge, lie on your back and place your feet bent in front of you so they are directly under your knees, that way when you fully extend into the lift, your knees make a 90-degree angle with the ground. Your neck should always remain neutral. Place your hands on top of your hips. Squeeze your glutes as you push your hips to the sky. The end point of the movement is where your hips and knees are in a line. Inhale as you lower your hips back to start position. Try 4 sets of 20 reps, with 60 sec rest in between sets.”

7 Renee Scott, Ballerina & Founder of Barre Attack

Exercise: Arabesque Toe Taps

“Want a beautiful booty? This single leg endurance exercise brings balance to your body, lifts your butt and sculpts the legs.

Starting position: Standing on one leg, lean the upper body forward to 45 degrees and reach the back leg behind the body and in line with the hip. The back leg should be slightly turned out.

Movement pattern: Reach the arms forward and lengthen the back leg, lifting it up to a long arabesque and tap the toes back to the floor at the back. Keep your standing leg parallel and your lifting leg turned out but try and keep hips stable.

Ramp it up: Lift up and down in arabesque, but don’t let your toe touch the ground for extra glute work.”

8 Kirsty Godso, Nike Master Trainer

Exercise: Barbell Hip Thrusts

“There is no escaping the burn in this exercise and I always notice a big difference in my power in other exercises when I’ve got this in my program. Don’t shy away from using quite a heavy weight for this and adding an isometric hold at the top on your last rep. The fire it lights in your glutes is crazy and the results even more so.”

Anti-Inflammatory: The New Way Of Eating That Might Actually Be Worth Following

Prepare to start seeing AI on the menu; anti-inflammatory eating is taking over the wellness world. 

I’m sure you’ve heard, but we’re launching in Los Angeles. So our founder, Bianca Cheah recently went to do a site recce (read: eat her weight in soft serve and spend $28 on a smoothie, all in the name of “research”).

On her return we got the lowdown on the latest trends sweeping the wellness scene and apparently there’s a new diet in town: ‘Anti-Inflammatory’.

Followed by the likes of Gisele and Tom, anti-inflammatory eating is becoming popular among the mainstream public (aka non-models), and for good reason. Aside from being a healthy diet (prepare to say good bye to cakes and pastries), it is said to reduce inflammation in the body, which is believed to cause a number of health woes.

“I’ve cut [these foods] out of my diet completely and noticed a huge difference. Especially with water retention too. Once you adopt this way of eating and feel your best it’s easy to stick to. It’s not a diet, it’s a lifestyle,” says Claire Greive, fitness influencer, nutritionist and long-term AI eater.

What is inflammation?

Inflammation is the body’s natural and essential immune response. When we experience injury or infection, our body sends fighter cells to the area. This increases the blood flow, which in turn causes the redness, swelling and pain you associate with the word, ‘inflammation.’

In other words, acute inflammation isn’t a bad thing. However, chronic or constant inflammation can be. When chronic inflammation occurs, the immune response is never ‘switched off’ so to speak, which can be dangerous.

“The major risk with inflammation is that if it remains untreated it can lead to a worsened disease outcome, specific to the current or related disease. Chronic inflammation can also cause additional health issues and it often results in a reduced quality of life,” says Chloe McLeod, accredited dietician and author of Anti-Inflammatory Eating. 

According to the Huffington Post, the constant production of immune cells can cause long-term damage. This may lead to cancer, heart disease, arthritis and Alzheimer’s, among other health concerns.

What causes inflammation?

What triggers ongoing inflammation differs from person to person. However, prolonged infection, stress, unhealthy lifestyle habits and obesity are some common factors. The foods we choose to eat – or not eat – can also play a role.

According to Vicky Vlachonis, osteopath and author of The Body Doesn’t Lie, “The foods we consume can have a significant impact on the body’s ability to heal itself.”

When suffering from muscle and joint pain, she suggests avoiding acidic foods such as oranges, alcohol, and coffee and junk foods, which are high in sugar and wheat, as these can exacerbate the inflammation causing the pain.

While foods can exaggerate inflammation, Mcleod says they may also help with reducing the risk of it developing, and its severity when it occurs.

“Further research is beginning to show that inflammation starts in the gut, as a result of poor gut health. Improving the health of your digestive system is imperative when it comes to managing and preventing inflammation,” she says.

So what should we be eating?

The anti-inflammatory diet, while not a ‘diet’ per se, is most closely aligned with the Mediterranean diet. It recommends consuming plenty of fruits and vegetables, whole grains, and omega 3 fatty acids. It suggests avoiding processed foods, alcohol, refined carbohydrates, dairy, and saturated and trans fats. Oh, and being liberal with spices like turmeric and ginger.

At this stage, more research needs to be done to truly understand the relationship between inflammation and the diet. However, when looking at the list of recommended foods to avoid – and those to chow down on – it’s safe to say it would undoubtedly improve your health.

8 Inflammatory Foods You Might Want To Avoid

If you're feeling tired, bloated or have skin concerns, these common culprits might be the problem. Chances are you eat them every day.

Inflammation is raising alarm bells in the health world at the moment, and for good reason. Chronic inflammation is being increasingly linked to a myriad of health concerns.

The foods we consume can play a major role in both preventing and exacerbating inflammation.

“Research is beginning to show that inflammation starts in the gut, as a result of poor gut health. Improving the health of your digestive system is imperative when it comes to managing and preventing inflammation,” says Chloe McLeod, accredited dietician and author of Anti-Inflammatory Eating.

While it is believed a Mediterranean-style diet can inhibit inflammation, there is a lot of contention surrounding which foods exacerbate it. In most cases, every individual is different and must listen to their own body. If you think something is giving you grief, try eliminating that food for two weeks, and then reintroduce it into your diet to see how you respond. While the foods that upset one person might not affect another, a few common culprits keep rearing their head.

8 common inflammation-inducing foods

When it comes to inflammation, gluten gets the giant foam finger. Research conducted by the Mucosal Biology Research Centre found that humans are unable to digest gliadin (the protein found in gluten), which can cause intestinal permeability whether you’re coeliac or not.This results in unwanted substances entering the bloodstream, triggering an immune response and causing chronic inflammation. Along with pasta, wheat and other grains, gluten is found in a number of sauces such as soy sauce and tomato sauce. It is also often hidden in cosmetics and household products.

Possible swaps: For grains and flour, try almond meal, buckwheat, quinoa, teff, arrowroot, coconut flour, tapioca and brown rice. For pizza, why not make your own cauliflower crust, and replace pasta with zoodles or these other alternatives? For sauce, buy tamari and flavour with herbs and spices that have an anti-inflammatory response. Also, always read the label of ‘gluten-free’ products as many are filled with other unwanted additives.

“In 75 per cent of the population, the gene for digesting lactose slowly begins to switch off as they get older,” writes Guilia Enders, author of international bestselling novel, Gut. In fact, researchers think that being able to digest milk as an adult is abnormal. As we grow up and no longer require our mother’s milk, dairy tends to sit less well. Many people may find they have a problem digesting it, which could result in inflammation. However, there is not enough evidence to support this link. Many studies have even suggested dairy may be anti-inflammatory. In this case, it’s best to trial what works for you. 

Possible swaps: Try cashew cheese or goats cheese, as it is lower in lactose. Opt for nut milks (compare them here) or try one of these new milk alternatives. Nutritionists suggest kefir and unsweetened yoghurt (if you can manage some lactose), and coconut yoghurt is popular. For ice cream, try these. For chocolate, try some of these.

There is debate around the inflammatory effects of alcohol. In moderate amounts, alcohol has been shown to produce an anti-inflammatory response. However, according to Harvard Health, in excess it has the opposite effect. Alcohol is a neurotoxin. When consumed in large quantities, it can irritate the body and disrupt its regular functions. Since alcohol has little to no nutritional content, our body works on overdrive to remove it. Some nutritionists believe that if you suffer from leaky gut or are in a state of chronic inflammation, it is best to avoid alcohol since your body will focus on ridding itself of that extra shot of tequila instead of other unwanted substances.

Possible swaps: Water…just kidding. Try to drink in moderation, choose biodynamic wine or try these alcohol-free cocktails.

The white devil is another substance that routinely gets the blame, and for good reason. Along with causing a myriad of diseases, sugar increases levels of inflammatory messengers called cytokines, reports Harvard Health. Sugar can come in many forms. Nutritionist, Claire Grieve, suggests steering clear of white or brown refined sugar, maple syrup, corn syrup and evaporated cane juice.

Choose instead: brown rice syrup, fruit sweeteners, stevia, agave nectar, blackstrap molasses and other natural sweeteners. Never choose artificial ones.

Many refined grains such as white bread and pasta, have been devoid of fibre and vitamins, compared with whole grains which still have the bran and germ intact. Such grains have been positively linked to inflammatory markers. Refined carbohydrates also tend to break down into sugar in the body, which would further support this theory.

Possible Swaps: Choose whole grains or previously listed gluten-free alternatives. “Eating whole-grain bread, brown rice, and other whole grains smooths out the after-meal rise in blood sugar and insulin, and dampens cytokine production,” reports Harvard Health. 

Although some trans fats occur naturally in food, the majority are manmade and difficult for the body to digest. Trans fat usually comes in the form of partially hydrogenated oils, which occurs when hydrogen is added to vegetable oil to prolong shelf life.

Aside from raising bad cholesterol and lowering good cholesterol, diets high in trans fats have been linked to a number of health issues including coronary artery disease and diabetes. Studies have also shown that the intake of trans fatty acids has been positively associated with inflammatory markers. Look out for them in processed foods and always read the label. The main culprits include baked goods, snack foods, fried food, and margarine.

Possible swaps: health-approved snacks with minimal ingredients, grass-fed organic butter, extra virgin olive oil (when cool), coconut oil or rice bran oil (for cooking)

An imbalance in our Omega-6 to Omega-3 ratio can lead to inflammation in the body. Omega 3 is anti-inflammatory while Omega-6 is pro-inflammatory. Foods high in omega-6 include processed seed and vegetable oils – particularly sunflower, corn and soybean – eggs, soy, corn, and animals fed with corn or soy. 

Possible swaps: olive oil, coconut oil and grass-fed meats. It is also helpful to increase your intake of foods rich in omega-3 to reduce your levels of omega-6. Such foods include fatty fish – like salmon – avocado and chia seeds.

As well as potentially being carcinogenic, processed meats and animal fats are positively associated with inflammatory markers. Research done by the University of California revealed that saturated fats, which are naturally found in animal products, can trigger an immune response and cause inflammation. While some saturated fat is needed, it is advised that we eat it in moderation. Nutritionist, Claire Grieve, suggests avoiding beef, pork, cold cuts, sausages and canned meats (other than water-packed fish).

Possible swaps: chicken, turkey, wild game, lamb and fish.

See What A Health & Lifestyle Coach Keeps In Her Fridge

Take a sneak peek inside Claire Grieve's fridge. 

They say the eyes are the windows to the soul, but we like to think that the contents of a fridge can say a whole lot more about a person (read: are you a sweet or savoury tooth?) That’s why we asked Claire Grieve, LA-based yoga expert and health and lifestyle coach, if we could take a peek inside her fridge.

From her must-have fruit and vegetables to her tried-and-true sweet treat, Claire reveals all.

Inside Claire Grieve’s fridge

My food philosophy is very simple; eat real, nutritious food. I am vegan so the majority of my diet (and kitchen) is made up of organic fruit, veggies, nuts and grains. I try to avoid gluten, dairy and processed foods. What we put inside our bodies reflects on the outside, so I believe it’s important to feed yourself with love and nourish your body with whole foods.

Organic Fresh Produce

My fridge is filled with fresh organic fruit and veggies that I buy at local farmers markets. Expect to see all the colours of the rainbow. I like to keep them fresh for snacks and meals, and frozen for smoothies. I always pick whatever is in-season, but some of favourites include; blueberries, strawberries, raspberries, pineapple, banana, mango, acai, spinach, kale, avocados, cucumber, broccoli, zucchini, cauliflower, asparagus, and sweet potato.

Organic Deli

I love visiting Erewhon’s organic deli section. It is filled with delicious salads and hot foods like kale/quinoa/squash, rice/veggie, lentil salads, baked yams, and zucchini pasta. I like to stock up on these easy grab-and-go options for when I’m on the road teaching yoga clients.

Drinks

Vanilla almond and hemp milk are my go-to dairy alternatives. I also buy Harmless Harvest Organic Coconut Water for an electrolyte boost and Kreation cold pressed organic juices. You’ll always find apple cider vinegar in my fridge as I have a spoonful with meals or as a salad dressing.

Superfoods

I always add superfoods into my smoothies so they’re staples in my kitchen. Chia seeds, coconut oil, flax oil, gogi, spirulina, bee pollen, E3 live, almond butter and super greens are all jam-packed with flavour and nutrients.

Snacks

For an energy boost during the day I’ll snack on chia seed puddings (grab a recipe here), Elemental Superfood Bars and coconut date balls.

Sweet Treats

My freezer always has a few tubs of Coconut Bliss non-dairy ice creamfor my sweet tooth fix.

Probiotic

I take a high quality, dairy-free probiotic for digestive health every day.

How To Get Into Crow Pose In 6 Simple Steps

Did you know, balancing on your hands and mastering crow pose is easier than you'd think?

We’ve all seen those intsa-worthy arm balance pictures that look totally out of reach. You can find them on the pages of the uber flexible seasoned yogis. But did you know, balancing on your hands and mastering crow pose is easier than you’d think?

Crow pose is the foundation of most arm balances. It works the whole body, builds endurance, and strengthens the mind. In terms of the body, this balance uses full body co-ordination. In particular, it strengthens the arms and wrists, and tones the core muscles and organs. It stretches the upper back and inner thighs, and opens the groin, which helps to ease lower back pain and indigestion.

But it also benefits the mind. Since we all fear falling on our face, it provides us with confidence and a healthy self-awareness. Learning to move slowly and staying calm while practising this pose also helps us with everyday stress and anxiety.

Before you begin, the most important thing with arm balances is to have fun. You will fall. So laugh, smile, pick yourself up, and try again. Try and try again. It’s all part of mastering the pose.

Ready to take flight? Follow these six simple steps and tick this off your yoga bucket list.

The Sliding Plank Move That Works Better Than Boring Crunches (Seriously)

Get a six-pack and clean your floors in one fell swoop. 

We do love our Aussies here at Sporteluxe—and celebrity yoga instructor and #abgoals idol Claire Grieve is no exception. 

Grieve counts A-listers like Rosie Huntington-Whiteley and Odell Beckham Jr. as students, so the woman clearly knows her stuff. But the thing we love most about Claire? She makes yoga approachable for everyone—whether they’re heading to the mat to find inner peace, or to increase their hamstring flexibility. Her keen grasp on physical anatomy and how to work certain muscles in order to see results is what makes her so crazy-popular among the celeb set … And why we wanted to pick her brain on the best ab move to do to see results.

Claire breaks down the importance of core strength in everyday life (other than for #abselfies, obviously)

A STRONG CORE STABILIZES YOUR BODY FROM THE INSIDE OUT—WHICH IS OBVIOUSLY IMPORTANT IN YOGA, BUT ALSO IN EVERYDAY LIFE.

“On the mat building your back and ab strength will stabilise your asanas, keep you standing upright, support your balance and increase flexibility in the back. It will also give you the strength and control to rock advanced poses like handstands and arm balances,” she explains.

Her pick for the move that’ll tone, tighten, and sculpt your abdominal muscles? The sliding plank. All you’ll need is a dish towel or hand towel and a smooth floor.

Sliding Plank

Works: The rectus abdominis (outer abs) transverse abdominis (inner abs) Obliques (side abs), legs, arms, shoulders and back.

1. Start in plank position with your feet on a blanket, town or disks.

2. Simultaneously draw both knees in towards your chest using your abdominal muscles 

3. Keep your hips parallel to the ceiling, arms straight, shoulders and chest stable. 

4. Control your abs as you slide your legs back to plank position. 

5. Repeat 10 times. Add more repetitions at your own pace.

6. Add a twist for variation, one leg at a time mountain climbers, or feet towards hands with straight legs.  

Meet Claire Grieve: successful fitness personality

The highly sought-after yoga specialist, stretch therapist, health and lifestyle coach reveals all. 

Claire Grieve is a highly sought-after yoga specialist, stretch therapist and health and lifestyle coach. After earning a Bachelors of Education from Melbourne University, she moved to Los Angeles and underwent extensive yoga training before taking flight on her own. Since then, Claire has developed a loyal client base that includes celebrities like Rosie Huntington Whitely, professional athletes, seasoned yogis and beginners alike.

In her own words, here’s an insight into what keeps her happy, healthy and inspired.

Born: Melbourne, Australia.

Lives: Los Angeles, California.

Known for: Making yoga fun and accessible to everyone from first time yogis, kids, supermodels to professional athletes. Inspiring people to live a healthy happy lifestyle.

Personal motto: Live life to the fullest, show up, work hard and have fun along the way.

Success is: Happiness is the key to success and the ability share it with the people you love.

Advice I would give my 20 yr. old self: Experience life, don’t sweat over the small stuff. Travel solo, meet new people, fall in love, cry, laugh, be free, change jobs, skydive. Embrace each experience and find your passion.

People are surprised that I: Can drive a V-8 super car and balance on my chin.

I’m inspired by (person, place or idea): I’m fortunate to surround myself with friends and colleagues who inspire me daily. People who have a strong work ethic, creative spirit and dedication to achieve the highest success, remain grounded, who are willing to empower and help others.

The biggest risk I have taken (that has paid off) is: Moving to LA after a two week holiday. Ten years, a green card and a life changing yoga class later I found my passion and built a successful health and fitness company.

From my mistakes, I have learnt: I call mistakes lessons in life. They make you stronger, wiser and mould you to be a better person.

My most used emoji is: Kissy face, muscle arm.

Wake up time: 6/630am.

Morning ritual: Water, Probiotics, Shower, Skincare Regime, Yoga clothes, Green Detox Plant Protein Smoothie To-GO. Out the door and on the road to first client.

Desk lunch: No desk. Lunch on the run. Healthy green salad packed with veggies, avocado, quinoa.

Last thing I do at night: Bath, Magnesium, Listen to Meditation tape.

Guilty pleasure: Spa days and Tomoko Japanese Massage.

3 things vital to my day: Friends, laughter, exercise.

Cafe: Kreation Organic Kafe.

Juice: Green. 50 shades of green – everything green you can think of!

Coffee: Iced Green Tea.

Culture stop: Travel – If I could I would live out of a suit case and visit all the places on my bucket list. Local – The Getty Centre. Best views of Los Angeles and a great collection of art.

Studio/gym: Maha Yoga/Ben Bruno Training.

Sports bra: Nike.

Sports tights: Lululemon.

Shoes: Asics.

Sunglasses: Ray Ban Aviators Custom Design.

Watch: Rolex.

Store: Online shopping. Intermix, FWRD, Net-A-Porter, Revolve, Shopbop for the rare occasion you will see me out of yoga pants!

New season must have: I love my blue Celine Mini. Great cross body bag to jazz up my yoga gear.

App: Waze – Gets me around LA Traffic. NYTimes – Keeps me up to date with news and world affairs.

Website: The Skimm everything you need to start your day. mindboygreen.com & sporteluxe.com for daily dose of health & fitness.

Binge watch: I don’t watch TV unless SportsCenter is on.

Instagram stalk: @nude_yogagirl

Album love: Rhianna Anti

Website: www.clairegrieve.com

Instagram: @claire_grieve

Facebook: www.facebook.com/claire.grieve.52

Snap: claire_grieve

Try 15 Of Our Favourite Yoga Poses For Debloating

Feeling bloated? Flatten your belly, ease those dreaded aches and help digestion with this de-bloating yoga sequence.

Nearly everyone has dealt with the dreaded belly bloat. Even if you haven’t, you’ve heard about it; the uncomfortable (and sometimes embarrassing) full sensation, the aching and swelling of the abdomen, and let’s not forget about the passing of gas.

However, instead of reaching for De-Gas, why not try a few gentle yoga poses? Practicing yoga is like a massage for the body, compressing the internal organs and increasing circulation, which works to removes toxins that can contribute to bloating.

So, if bloating is getting the better of you, limber up and roll out your yoga mat.

Bloated? Try this quick and calming yoga sequence

Sequence 1

1. Mountain Pose: Stand tall with your feet together, weight is evenly balanced. Lengthen your spine, soften your body. Place your hands at heart center.
2. Standing Forward Bend: Exhale, bend forward from the hip joints, lengthen the front torso and draw the belly in.
3. Chair Pose: Inhale, raise your arms parallel above your head, palms face each other. Exhale, bend your knees and sit back, weight is on your heels.

Sequence 2

1. Downward Facing Dog: Hands shoulder width apart, feet hip-width apart, lift your hips up and back, press heels down.
2. Up Dog: Lay face down, hands under your shoulders next to lower ribs. Inhale, press into the palms and straighten arms lifting the torso and tops of the thighs off the floor. Relax shoulders away from your ears.
3. Bow Pose: Bend your knees, reach for your ankles. As you inhale raise chest and lift hips up off the floor. Press shoulder blades against the back to open your heart.

Sequence 3

1. Bound Angle Pose: Seated on your mat, press the soles of your feet together and let your knees drop open.
2. Wide-Legged Forward Bend: Stand in mountain pose, step your feet parallel and wide apart. Exhale, bend forward from the hip joints, place the hands on the ground bending the elbows. Press the thighs back, keep the front torso long and relax your head.
3. Revolved Triangle Pose: Step feet 3 to 4 feet apart, right foot in front, hips and torso forward, place left hand on the outside of your right foot. Twist from belly reaching right arm up towards the ceiling, gaze follows. Inhale, lengthen the spine. Exhale, twist. Repeat on opposite side.

Sequence 4

1. Warrior II Pose: Step feet wide apart heels align, turn your right foot 90 degrees toes point to top of mat bending your knee, left foot pivots inwards 45 degrees keeping the leg straight. Raise arms to shoulder height, parallel to the floor. Repeat on opposite side.
2. Revolved Triangle pose (repeated) OR Camel Pose: Kneel on the floor with your legs hip-width distance. Engage your lower belly, lift your rib cage and reach your hands back to your heels. Gently lower the head, neck, and gaze towards the nose. OR Childs Pose: Sit back on your heels, knees hip width apart, sink your torso down and reach your arms in front, pressing your forehead into the floor. OR Plow Pose: Lay flat on your back. Inhale, engage your core in raising your legs up towards the ceiling. Exhale, bend at the hip joints slowly lowering your toes above and beyond your head, support your lower back with your hands. Align your hips over shoulders, create space between chin and chest.
3. Half Lord of the Fishes: Sit with your legs stretched out in front. Cross right leg over left, sole of your foot outside left outer hip. Place right arm behind you, reach up with the left bend and hook elbow over the right knee. Inhale, sit tall lengthen the spine. Exhale, twist deeper. Repeat opposite side.

Sequence 5

1. Knees to chest: Lie on your back, hug both knees up and into your chest.
2. Cat: Start in table top. Shoulders stacked over the elbows and wrists, hips in line with the knees. Exhale as you round your spine to the ceiling, releasing your head to the floor.
3. Cow: Inhale let your belly sink to the floor, chest toward the ceiling and lift your head to look forward.

8 Of Our Favorite Yoga Workouts Of 2016

Yoga instructor Claire Grieve

By now, most of the world is well aware that yoga isn’t always a calm, slowly-paced stretch class. Depending on the style you try, an hour-long practice on your mat can torch as many calories as a sweaty HIIT workout.

But there’s something about moving with the breath and cultivating the mind-body connection that makes yoga feel even more satisfying than a gym workout. We see serious results from all those chuttarungas and plank poses, but we also feel mentally clear after a session on our mat. But it doesn’t hurt that a yoga body is lean, sculpted, and svelte. Plus, you can practice asanas almost anywhere—all you need is a flat surface and a little know-how, and you’re good to go.

This year we went hard on the yoga—from Y7 in New York and LA to Luxe Yoga Sydney. But some of our favorite yoga workouts of 2016 were the ones that our experts showed us here at Sporteluxe.