I love lululemon athletica

31 May

Last night the Bondi store Ambassadors, local yoga, fitness studio owners and I was lucky enough to be invited to lululemon athletica Bondi Junction for a sneak peak of their new store before it reopened (today) revealing a bigger and dare I say better space to inspire, shop and stretch us!


After drooling over their current product (watch out credit card!!) we were asked to select a yoga outfit to wear for a 30 minute yoga class with Kelli Prieur (plus another outfit for casual wear), yep I died and went to yogi heaven!!


Did I mention we mingled to tunes spun by DJ Kid Kenobi and post yoga dined on delicious food and drinks from Brown Paper Bag Nutrition and Wellness – how is that for a fabulous Thursday night?!


Here are a couple of pieces I can’t wait to try out this weekend.

LOVE this Run – Rise – And – Shine jacket, warm, water resistant and cute.. what more could I want! Check it here  

Lululemon rise and shine jacket

Every winter wardrobe (whether it be for yoga or nights on the couch…) will need a pair of the True Bliss Pant, yes I may love just because they make me feel like a dancer. No judging.  Check them out here

yoga pantsI’m not going to lie, I have this Energy Bra in more than one colour… check out this and other styles here


Thanks again to the lovely lululemon team for organizing a great night x


Are you stuck waiting?

28 Apr

what are you waiting for?
Sometime I get stuck in this place of waiting. Waiting until we move house, waiting until I feel amazing, waiting until that new job, the new year – the ‘something’ which then signifies a change can take place. Do you ever get this?

For some people it can be waiting to Monday until they start eating healthy again or waiting (and finishing) the chocolate until they begin exercising. It can be as simple as waiting to get the ‘cool’ jars to make your own almond milk or green smoothie, that’s causing your procrastination. Maybe waiting for the right moment to quit your job to follow your dreams. Or waiting to meet that someone special until you can let yourself be truly happy.

That’s a lot of waiting.

Are you guilty of wasting precious moments on toxic thoughts that might be holding you back from present happiness? Just because you are waiting for the perfect moment?

I just caught myself in this exact moment while cleaning the house thinking about how good life will be once I move into my ‘dream home’ with a vege garden, floor boards (no more puppy pee on carpet!!) a 2 minute walk for the beach..oh the cooking I will do, how healthy I will feel, how clean the house will always be, so uncluttered and zen. I bet I won’t have to work as much, oh the adventures that are in store.. (you get the idea).

Reality check – life is awesome right now, and waiting for things to change to that dream scenario no matter how big or small is crazy. Can we honestly keep using that Monday start excuses for ever?

YOU have to create the perfect situation yourself by just doing it, until then it is just a thought that may never eventuate. Think how many opportunities you have lost?!

Me? I might not have that ‘dream house’ right now, but I do live in a pretty amazing apartment that I can jazz up. I can do a spring clean and recycle junk that I don’t need anymore, I can drive to the beach in the mornings for a run and the puppy pee.. well that is a bit tricky but I can get it cleaned and look into getting new flooring put in to keep my sanity.

Now I am big on lists so here are some of the things i have recently ticked off or about to do :

– photo-shoot for new website (done and dusted!! I was waiting and waiting until I looked ‘amazing’ and less camera shy, silly girl!)
– finding graphic designer for website. So much ‘uhming and ahhing’ and wasted time on this. I took the plunge and just went with my gut. Stay tuned for the results!
– I enrolled in another nutation course to continue my education. Yes I am busy but there was never going to be a time when I wasn’t so no time like the present.
– waiting for special occasions to get glammed up. My wardrobe (Lululemon and Nike gear excluded) is seriously getting neglected!!)
– waiting for the weather to be warm to go for a swim. I adore that refreshed totally free few seconds when diving into the water- why wait 9 months to get that feeling?!
– waiting until I use up all my old beauty products so I can use only 100% natural toxic free ones (I have a LOT of products thanks to goodie bags from my days at a record label.. time to give them to a good home!!)

I’d love for you to comment below on something that you have put into the ‘waiting pile’ but are about to tackle!!

No more procrastinating!!

Paleo Anzac Biscuits

24 Apr

Paleo Anzac Biscuits

In preparation for Anzac Day tomorrow I whipped up a batch of delicious  Anzac Biscuits thanks to Therasa Cutter’s  recipe below.

Quick, easy and healthy – what’s not to love!

Paleo (gluten/grain free) Anzac Biscuits

1 cup (100 g) almond meal (ground almonds)
1 cup (100 g) flaked almonds
1 cup (75 g) organic desiccated coconut
1/4 (80 g) cup honey
1/4 cup (60 ml) macadamia nut oil
1/2 teaspoon bicarb soda
1 tablespoon water

Combine almond meal, flaked almonds and coconut.
Combine honey and oil into a small pot and heat gently.
Mix the bicarb and water then pour into the honey pot and mix until it starts to froth.
Pour into the dry nut ingredients and mix through until combined. Add a little water if needed to combine which will help them stick together.
Form into 22 cookies
Bake in a low pre heated oven 120 C (248 F) for about 30 minutes until golden.

Try not to eat them all at once! 

10 Crazy Celeb Diets (not to be attempted at home kids!)

11 Apr

Supermodel Diet

People (or should I say celebrities) do some crazy things for weight loss. Below are just 10 of those examples..

1. The Victoria’s Secret Diet

Who’s doing it: Adriana Lima
Why it’s popular: The allure of looking like a Victoria’s Secret Model is just too attractive for most to resist – despite this being one of the worst (nutritionally) weight-loss plans out there. The dieter consumes only protein shakes mixed with powdered egg, washed down with a gallon of water, while continuing to exercise once or twice a day. And that’s just the beginning. Right before runway time, she’ll stop taking in liquids altogether! Emaciation may be a popular runway look, but in real life it’s just plain dangerous.
“Sometimes you can lose up to eight pounds just from that,” she told The Telegraph in the UK.
Cons: Subsisting solely on liquids will not only be difficult, it’s likely to lead to unsustainable weight loss.
Tania Flack a leading Sydney Naturopath and Nutritionist (www.taniaflack.com) warns: ‘this diet is detrimental to your health as it encourages dehydration, provides virtually no micronutrients and ultimately models will look gaunt and exhausted on the catwalk (not to mention constipated!). It would also cause havoc to the body’s delicate pH balance as it is far too acidic.’

2. The K-E Diet

Who’s doing it: Brides and reality stars.
Why it’s popular: This method promises 9kg weightless over 10 days.
Not one for the lighthearted. Feeding tubes are literally weaved into the stomach via the nose and esophagus to ‘feed’ the patient liquid proteins, amounting to an alarming 800 calories per day. This forces the body into what is called ketosis which means the body burns up stores of fat. According to The Daily Mail, dieters can remove the tube for one hour a day and can drink water, tea or coffee throughout the day.
Cons: Side effects include bad breath, constipation, potential kidney problems and of course weakness, headaches and dehydration – not to mention it is totally lunacy. It’s no surprise that this isn’t supported by Sydney health expert Tania Flack.
‘This extreme approach to weight loss is absolutely ridiculous and would place a great deal of strain on the body and be damaging to your health as it would force the body into extreme ketosis. It’s an invasive intervention that would leave the bride feeling weakened and looking exhausted on her big day.’

3. The New York Diet

Who’s doing it: Liz Hurley
Why it’s popular: designed by celebrity fitness expert David Kirsch, the diet promises to help you lose 6 kg and inches off the waist in only 2 weeks.
This is done by drastically reducing carbs, cutting out dairy, fruit, bread, sugar, coffee, alcohol and most fats – leaving you with a daily calorie intake between 800-1000 calories. Phase one allows 3 portioned controlled meals (such as egg white omelet, tuna cob salad and chicken and vegetable stir-fry) with two protein shakes as snacks.
Phase 2 reintroductions carbs (from fruit and vegetables) to your diet over a 2 week period with a daily calorie intake of 900 to 1000.
Cons: Some nutritionists believe the calorie restrictions for the first 2 weeks are too severe and that the complete elimination of certain food groups isn’t healthy and doesn’t help muscle tissue.
Sydney Nutritionist Tania Flack agrees and warns ‘the calorie restriction in the first two weeks of the program is too severe and ultimately it may result in loss of active tissue mass (muscle mass), which can lead to a slowing down of metabolism in the long run, especially if it is repeated.’

4. The Bleak Diet

Who’s doing it: Mariah Carey
Why it’s popular: This diet was created by music diva Mariah Carey and consists of soups and fish prepared without salt, sugar or spices. Bleak.
With an emphasis on lean protein Mariah lost approximately 15gk in four months. The diet also has a strong focus on exercise.
Cons: The longevity of this monotonous diet would be slim (mind the pun) due to tasteless food! Health expert Tania Flack explains:
‘Cutting sugar out of the diet is essential if you want to lose weight and minimizing your salt intake is always a good idea. Spices however should never be restricted and food should be appetizing. As long as vegetable intake was unlimited and small amounts low glycaemic index carbohydrates and lots of good quality seafood was included it actually may not be a bad choice.’

5. Fish Facelift

Who’s doing it: Sex And The City star Kim Cattrall
Why it’s popular: A facelift minus the knife? Pass the salmon! This is one of the few diets in Hollywood that doesn’t focus on weight-loss. The Fish Facelift (or Perricone Diet) calls on extremely large sums of oily fish such as salmon to reap the anti-aging benefits which is provided via the omega-3s.
While Nutritionist Tania Flack loves the idea of eating your way to a new fresh faced look via a diet high in omega 3 essential fatty acids there are things to be aware of:
‘I would recommend that you avoid eating larger (pelagic) fish such as sword fish and shark (flake) as they bioaccumulate heavy metals which could undo all the benefits if you ate them on a regular basis.’
Cons: Expensive, fishy and limiting.

6. The Cookie Diet

Who’s doing it: The reality star Snooky used it to drop the pounds she had put on with her binge-drinking lifestyle
Why it’s popular: who wouldn’t love a diet that allows you to eat cookies AND offers weight loss?! But is this diet really everything it’s cracked up to be?
On this plan, dieters eat up to nine 60-calorie cookies a day formulated by weight-loss expert and author Dr. Siegal’s, breaking for the hunger-suppressing treat every two hours. Why? Because less time without food means less time to get hungry. There is also a substantial 500 to 700 calorie meal tallying up to 1,000 daily calories and, at that calorie level, there are NO failures. Everyone loses weight.
Cons: Health expert Tania Flack says put down the cookie: ‘Again another fad diet that doesn’t provide enough fresh vegetables! It’s hardly helping to educate people on good food choices as most people on this diet probably gained weight by eating cookies in the first place.’

7. Apple Cider Vinegar Diet

Who’s doing it: Megan Fox claimed the vinegar transformed her body by ridding her body of water weight and boosts her metabolism.
Why it’s popular: Advocates claim that vinegar flushes out fats in the colon, helping the body digest food while curbing cravings. But vinegar isn’t a weight-loss panacea. There’s no evidence it does anything but leave behind an unpleasant taste.
Sydney expert Tania Flack (www.taniaflack.com) explains ‘Apple cider vinegar will promote good digestion as it would stimulate digestive acids. This may help to reduce abdominal bloating in some people. It isn’t a cure all, but certainly could be considered an added benefit to a well controlled diet.’
Cons: There’s no evidence of weight loss. It may not do anything but leave behind an unpleasant taste.

8. Seven-Day Colour Diet

Who’s doing it: this regimen has supposedly attracted Christina Agularia
Why it’s popular: Each day of the week is devoted to a specific colour. Adding colour to your diet can help ensure that you’re getting a variety of nutrients. This weight-loss plan takes that idea to the next level. Day one is white, day two is red, day three is green, day four is orange, day five is purple, day six is yellow, and on day 7 you eat the rainbow of colour. It is said that if you follow and stick with the diet, you should lose weight, maintain a healthy weight and maybe even improve your complexion.
Cons: ‘It’s a great idea to have a wide range of different coloured fruits and vegetables in the diet,’ explains Naturopath and Nutritionist Tania Flack ‘however trying to stick to one colour per day seems a bit limited to me and would surely lead to some strange food combinations. Try to have as many different coloured vegetables on your plate at each meal; it will give you the same results.’

9. The Bacteria Diet

Who’s doing it: Madonna is said to be a fan.
Why it’s popular: More of a science than an actual plan, this diet is high in fibre and laced with “good bacteria.” The theory is that the bacteria will ward off cancer and help with food digestion by promoting the growth of microbes in poop. Yes, poop.
Cons: Expert Tania Flack explains that this diet may not be as silly as it seems: ‘A high level of dysbiotic bacteria in the gut has been linked to problems with insulin signalling, systemic inflammation, obesity and metabolic syndrome. In fact, some studies have shown that changing your gut flora for the better actually helps you lose weight. I find in clinic that people with gut dysbiosis and ‘leaky gut’ often have trouble losing weight and correcting the gut can help achieve weight loss. High fibre diets, particularly vegetable fibres help to promote healthy gut flora which in turn would support weight loss.’

10. The Drunk Diet

Who’s doing it: the one and only, Lady Gaga.
Why it’s popular: The singer says she drinks whiskey while she works, but will always exercise after regardless of a hangover, hmm. Here’s to hoping this diet is more of a publicity stunt (as many people speculate) than a lifestyle. Although her ex boyfriend has scored a book deal based on the The Drunk Diet aiming to illustrate how he transformed his body with the oddball technique, in what he boasts as ‘the greatest f***ing diet book of all time’
Cons: Do you really need to ask?
TF: This is an appalling weight loss fad that will never work!!
Lee Sutherland – Director of Fitness In The City (Personal Training, Health Coach and Blogger on all things health, natural medicine, nutrition and fitness).
Follow her for more great health tips, recipes and motivation!
Facebook http://www.facebook.com./fitnessinthecity
Twitter http://www.twitter.com/fitnessinthcity
Instagram Fitnessinthecity_

Expert commenter is Tania Flack http://www.taniaflack.com
Tania Flack is a leading Sydney Naturopath and Nutritionist, who believes that an integrated approach to healthcare, including the use of evidence based natural medicine, is the best approach for optimal wellness.

Raw Healthy Chocolates!

28 Mar

Fitness In The City - raw chocolates

Instead of buying the standard cheap, sugar filled chocolate eggs from the supermarket this Easter.. why not try something a little different and make your own.

Healthy, easy and simply delicious – what more could you want?!

Raw Homemade Chocolates


¾ cup coconut oil (it needs to be liquid so if solid put jar in hot water to melt)

¾ cup agave nectar (you can also combine honey/maple syrup/agave)

1 cup of raw cocao powder (Green & Blacks organic cocao is another option)

1 tablespoon of almond butter

1/3 tsp of vanilla extract



1. Place liquid coconut oil in a bowl – if hard melt beforehand.

2. Mix all ingredients together with a hand blender until smooth.

3. Pour chocolate mixture into moulds (I use Ikea shaped icetrays) or pour into a baking dish lined with baking paper.

4. Place moulds into freezer to be set in the freezer (approx 15 minutes).

Options: add goji berries or peppermint oil for a flavour change.

Fitness In The City - raw chocolates with goji berries


Paleo bread – possibly the best. Ever.

22 Mar

Not a day goes by when I don’t think of my beloved bread. Even though it was such a one sided relationship – I loved, and the bread? Well the gluten, grain filled bread did nothing but cause me heart (ok tummy) ache.

There were times when I would crawl back for more, just to endure days of pain and even depression. Then something new came along.

The world’s best paleo bread. Ever.

 Paleo bread sliced

Top with a generous scoop of homemade berry jam (if you’re feeling really crazy.. add some natural yogurt onto to act as cream YUM!!) and I promise you will be hooked too.


200g cashew butter

220g macadamia butter

(Or 1 cup smooth nut butter of your choice at room temp)

5 eggs at room temperature separated (5 whites separated and 4 yolks separated)

1/2 teaspoon honey

2.5 teaspoons apple cider vinegar

1 teaspoon baking soda

1/2 teaspoon sea salt

1/4 cup almond meal

1/4 cup coconut flour

1/2 cup rice or almond milk (a splash more if need when whisking)


Preheat the oven to 180 degrees Celsius. For a white colour loaf as in the photo, place a small dish of water on the bottom rack.

Line the bottom of an loaf pan with baking paper, then spread a very thin coating of coconut oil on the sides of the pan.

Beat (electric hand mixer) the cashew butter with the egg yolks, then add the honey, vinegar, and milk.

Beat the egg whites in a separate bowl until peaks form.

Combine the dry ingredients in another small bowl.

Make sure your oven is completely preheated before adding the egg whites and the dry ingredients to the cashew butter mixture. You don’t want your whites to fall, and the baking soda will activate once it hits the eggs and vinegar.

Pour the dry ingredients into the wet ingredients, and beat until combined. This will result in more of a wet batter than a dough. Make sure to get all of the sticky butter mixture off of the bottom of the bowl so you don’t end up with clumps.

Pour the beaten egg whites into the cashew butter mixture, beating again until just combined. You don’t have to be gentle with this, but don’t over mix.

Pour the batter into the prepared loaf pan, then immediately put it into the oven.

Put in oven and drop temp to 140 degree and cook for 45 minutes – don’t open oven door for at least 40 minutes. Once cooked on top do a tooth pick test then cool for 15 minutes in tin. Then take out and cool on wire rack for at least 15 minutes before you dig in!!

Paleo bread with jam

Berry Jam

1 cup of frozen berries

1 tbs of honey

Rind of one lemon

2 teaspoons of lemon juice (or a good squeeze!)


Boil on medium heat for 15-20 minutes stirring constantly until it thickens. Stick with it, it does thicken.

Pop in freezer for 10 minutes to ensure it is set then enjoy on top of fresh bread!!

Will keep for 1 week in fridge

Paleo bread

The original recipes (which I have adapted) came from the amazing gal at AgainstAllGrains.com.

Why You Should Start Dry Body Brushing Today

15 Mar

dry body brushing
Fast, effective, numerous health benefits – what’s not to love about dry body brushing in the morning?

You may be thinking, Why do I need to add something else to my already busy morning routine? Let me assure you, the extra five minutes this takes is well worth the investment.

Think back to your human biology class (minus the traumatizing exam) and answer these questions: What is the largest organ in the body? What is one of the most important elimination organs in the body, playing a large role in daily detoxification? What organ receives a third of all the blood that is circulated in the body? When the blood is full of toxic materials, what organ will reflect this with problems? What organ is the last to receive nutrients in the body, yet the first to shows signs of imbalance or deficiency?

Answer for all: the skin!

The benefits of dry skin brushing include:
• Listen up ladies: Increasing the circulation to the skin could possibly reduce the appearance of cellulite. Cellulite is toxic material accumulated in your body’s fat cells. So, rather than take drastic measures like liposuction, how about utilizing the dry skin brushing techniques to help break down unwanted toxins?
• Dry body brushing helps shed dead skin cells (and encourages new cell renewal), which results in smoother and brighter skin. It can also help with any pesky ingrown hairs.
• It assists in improving vascular blood circulation and lymphatic drainage. By releasing toxins, it encourages the body’s discharge of metabolic wastes so the body is able to run more effectively.
• Dry skin brushing rejuvenates the nervous system by stimulating nerve endings in the skin (and it feels pretty great, too!).
• It helps with muscle tone and gives you a more even distribution of fat deposits.
• Dry skin brushing helps your skin to absorb nutrients by eliminating clogged pores.
• And, in my experience, dry body brushing first thing in the morning can actually set up a perfect day! By doing something solely for yourself first thing in the morning, you can develop a beautiful follow-through effect, starting with a healthy breakfast – why ruin all the good work you just did?
Can you try dry body brushing at home?

Good news – you don’t have to book a pricey spa treatment to reap the benefits; this one can be done in your very own bathroom. All you need to do is purchase a natural bristle brush (not one made from nylon or synthetic materials). One with a long handle is also a plus, as it means you can reach all areas of the body.

The directions are pretty simple:
• Start on dry skin before bathing.
• Work in gentle circular, upward motions, then longer, smoother strokes.
• Always begin at the ankles in upwards movements towards the heart – the lymphatic fluid flows through the body towards the heart, so it’s important that you brush in the same direction.
• Your back is the only exception to the preceding rule; brush from the neck down to the lower back.
• After you’ve finished with the ankles, move up to the lower legs, thighs, stomach, back and arms. Be cautious of softer and sensitive skin around the chest and breasts, and never brush over inflamed skin, sores, sun-burnt skin, or skin cancer.
• Ensure you shower to wash away the dead skin cells and impurities.
• Tip: alternating temperatures in the shower from hot to cold will further invigorate the skin and stimulate blood circulation, bring more blood to the outer layers of the skin.
• Then follow it up with a slick moisturizer to nourish the skin (personally, I’m a fan of coconut oil).
Give it a go for 30 consecutive days and your body will love you for it!

See my original post on Dry Body Brushing here on MindBodyGreen


%d bloggers like this: