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 \\things currently inspiring me\\

                                               

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flawless

We teach girls to shrink themselves
To make themselves smaller
We say to girls
“You can have ambition
But not too much
You should aim to be successful
But not too successful
Otherwise you will threaten the man”
Because I am female
I am expected to aspire to marriage
I am expected to make my life choices
Always keeping in mind that
Marriage is the most important
Now marriage can be a source of
Joy and love and mutual support
But why do we teach girls to aspire to marriage
And we don’t teach boys the same?
We raise girls to each other as competitors
Not for jobs or for accomplishments
Which I think can be a good thing
But for the attention of men
We teach girls that they cannot be sexual beings
In the way that boys are
Feminist: the person who believes in the social
Political, and economic equality of the sexes

– Chimamanda Ngozi Adichie

friday finds

live-1 Isn’t this beautiful?! Just reminds us how amazingly short and precious LIFE is. Live.Love.Create.Leave it better than you found it.Make it count.

0c4f6347afc034d9aba7ecb63e8e7cc0 Scorched desert sand beneath your soles. Run through the shadows of the night. Surrender yourself until the sun’s first light. You’re breathless with beauty. The Olgas Central Australia. Whatever will be will be.

351535_in_pp Aurélie Bidermann Gold-dipped Lace Cuff.
When mere opulence just isn’t enough.

pizza Cauliflower pizza base is all the rage!
It’s not only delicious but it’s completely grain free!
Recipe [hereworldsquare-instagram1 Snailovation has hit Sydney!
These beautifully languid slimy creatures have been supersized and placed in random places around the city. The one above is at World Square. For more Art & About visit their site [hereimage4xxl The Kimono Maxi from ASOS says don’t move too fast, you want your love to last. Mellow out to the soundtrack of the sunset and dance under the brightest star. This classic maxi will take you to places you have never been, but will love for eternity. Give in to your wanderlust. C19 Bursts of spicy, tomatoey, vodka-infused oysters.
Meet the Bloody Mary Oyster Shooter.
I am making this for our wedding anniversary next week.
What’s not to love?!

ready to run | week of health & fitness

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For today’s post I thought I’d borrow something from Australian Women’s Health magazine Running Guide from their July 2013 issue.

Before I started 12WBT I couldn’t run 500m let alone 5kms. Although I now scale back and forth with the length and frequency of my runs, for some people running is an exercise that comes naturally and for others it can be really daunting. My friend and work colleague Phil is an insanely good runner. He naturally balances his eating with his exercise and has a runners body to prove it. This is a man who regularly knocks out 10kms in his lunch break in 50 minutes! My ultimate goal is to go running with him one day!

*********all text below from WFH mag*********

Haven’t run since high-school athletics? No sweat. (OK, well a little.) This workout plan designed by coach Jenny Hadfield, co-author of Running for Mortals, will help you build from a walk to a run. By the end, you’ll be able to run 30 minutes without stopping – and you’ll be showing off a rock-hard body under your shorts. Whether your goal is to run 5km or 10km, or drop some extra kilos, in one month you’ll be well on your way.

Your Plan: Run 30 minutes in 4 weeks

For all weeks:

  • Warm Up: 3 minutes. Start easy, progress to a power walk
  • Cool Down: 3 minutes. Gradually dial your pace down to an easy walk.
  • Frequency: Perform running workouts 3-4 times a week, every other day.
  • Cross Training: Add a total-body strength-training workout, and either yoga or pilates on 2 of your days off.

Week 1 – Get Outfitted

The two most important items of gear a runner needs are a supportive, high-impact sports bra and running shoes. Both can be found at your local running specialty store. Make sure they fit well: a poorly fitted bra can reduce breathing capacity and make your run feel more difficult. The wrong shoes can give you shin splints, knee pain and a host of other issues. Get fitted by the experts for these items.

Week 1 Runs

  • Warm-up
  • Run 2 minutes, walk 2 minutes
  • Repeat 7 times (28 minutes in total)
  • Cool down

Finish with Flexibility

Just 5 minutes of stretching and muscle-release exercises after your run is enough to maintain a healthy range of motion in your joints – and prevent tight muscles, which can lead to inefficient form and injuries. Use a foam roller to loosen up your shoulders, hamstrings, quads, calves and iliotibial bands (outer thigh). Also take a minute to stretch your chest and your hip flexors.

Week 2 – Monitor Your Breathing

Your running pace or speed ca vary every day because it’s based on a lot of variables: how you slept, food intake, stress, your (female) menstrual cycle, whether you went out last night…you get the idea. The easiest way to run at the perfect pace every day is to run by the sound of your breath. Take the talk test: if you can’t say the words to Happy Birthday out loud 4 times without gasping for air, slow it down. You should be able to hold a conversation while you run. Being out of breath and not being able to talk means that your running pace is too fast.

Week 2 Runs

  • Warm-up
  • Run 3 minutes, walk 1 minute
  • Repeat 7 times (28 minutes total)
  • Cool down

Think About Your Form

It’s normal to feel awkward during the first few weeks of running, even if you’ve run in the past and are starting up again. Begin every running segment on the right foot by thinking about good running form:

  • Head is balanced over your shoulders and focused forward, not down towards the pavement.
  • Shoulders are relaxed to allow your lungs to expand.
  • Arms are bent at the elbow about 90 degrees and swinging like a pendulum from your shoulders (elbows close to your body).
  • Hands are relaxed and not crossing over your belly button as your arms swing.
  • Hips are under your shoulders and stabilising your legs as they move under your body.
  • Feet are landing with short, light, quick strides under your hips.

Week 3 – Find The Fun

The best way to guarantee running success is to finish with a high-five moment. When you finish your workout feeling as if you can go just a little further, you feel a sense of pride, happiness and success – all of which lead to wanting to do it again and again. Running habits are created as a result of happy running moments, so try to keep it fun, rather than pushing yourself to the point of exhaustion.

Week 3 Runs

  • Warm-up
  • Run 4 minutes, walk 1 minute
  • Repeat 6 times (30 minutes total)
  • Cool down

Work On Your Stride

A common mistake that many runners make is covering too much ground with every step. That’s a bit like climbing stairs two or three at a time – it takes a lot more energy and the impact on your body is much greater. Aim for short, quick strides and a turnover rate (the number of steps you take in  1 minute) of 180. To figure out your turnover, count the number of times your left food hits the ground in 1 minute and multiply by 2. To increase your turnover, match your stride to music that’s about 180 beats per minute.  You can download mixes at this speed, and others, at rockmyrun.com.

Week 4 – Learn To Listen To Your Body

If you start to feel aches and pains that don’t go away after a few days, it’s time for active recover with lower-impact activities like cycling, swimming and the cross trainer. In most cases, minor aches will heal with a few days of TLC. Aches may also be a sign you’re pushing too hard. Ease up a bit, and you’ll continue to improve without injury.

Week 4 Runs

  • Warm-up
  • Run 5 minutes, walk 30 seconds
  • Repeat 6 times (33 minutes in total)
  • Cool down

Ebb And Flow

Running is like life: there will be rockin’ fun workouts and also runs that humble you. You’ll make the most gains when you run based on how you feel on any given day. On days when you feel great, take advantage of the opportunity to push a little harder or run a little longer. That way, when rough days come along you can ease back on the throttle and still make progress.

Week 5 And Beyond

Building your running regimen by adding 3-5 minutes to your workout time and decreasing your walking time every 1-2 weeks until you reach your goal.

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a week of health & fitness!!!

weekoffitness

get ready for it!

a whole week of health & fitness posts

something to motivate and inspire you (and me)
and get us both moving!

it’s winter here in Sydney and I’m starting to use that snooze button a little longer than usual. lucky I have Harley who helps get me out of bed while it’s still dark but I’m always on the lookout for inspiration.

whether it’s scrolling Pinterest, reading fellow bloggers food & exercise posts or dog-earring fitness magazines, I thought I’d dedicate an entire week to motivating us all to eat a little better and exercise a little more!

watch out for the first post Monday 17th June

fitspiration friday

While my slipped disc injury is getting better, I haven’t been doing much exercise other than gentle walking, but in true Fitspiration Friday let’s look at some amazing transformation photos from some devotees of
Michelle Bridges 12WBT program.

All pictures from Michelle Bridges 12WBT.
Join the revolution [here]

Amazing & inspirational, right!?!