The Secret Benefits of Pilates…

Posture – Poor posture is the biggest complaint that I hear from my students.Our modern lifestyle is becoming increasingly sedentary. We are spending more time sitting down slumping, driving or hunched over technology. Regular Pilates can help strengthen your postural...

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5 Reasons You NEED To Do Pilates

5 Reasons You NEED To Do Pilates   1. It feels GREAT. Have you ever gone to a gym class, to walk out feeling like you have been hit by a bus? To only wake up the next with pain in every muscle in the body? Pilates will work you hard, but instead of feeling tight or...

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Beauty Breakfast Smoothie

Hi guys, I recently created a delicious breakfast smoothie for the wonderful Ere Perez Cosmetics. Filled with nutritious ingredients that will promote radiant skin, this smoothie is a quick way to fuel your body for a busy day. The recipe contains the following 5 star...

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Ready to roll superfood sushi!

Short for ideas for a quick and easy lunch or dinner? Well look no further. This raw sushi roll is a versatile and delicious recipe that you can chop up and whip together in no time! This is my go-to lunch recipe that is super nutritious and great for you! It is also...

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My Top Natural Beauty Swaps

Written by Amy for www.goodnessmebox.com.au Just like the foods we eat, many of the beauty products we use can contain synthetic chemicals that can be harmful to our health and wellbeing. According to the Environmental Working Groups (EWG), ‘the average adult uses 9...

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Healthy Lunch Box Swaps

A healthy lunch box is key to fuelling your kids with wholesome foods to keep them focused, energized and nourished throughout the day. Below are my top food swaps that will help you provide your little ones with a nutritious and yummy lunch box – that will be both...

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Delicious Vegan Mint Slice

[fancy-title type="h3"] A creamy and delicious mint + Spirulina slice[/fancy-title] Today I had an epic craving for the good old mint slice. So I hopped up to the newest health food store for some whole food inspiration. I have to say that I adore these ‘bulk’ shops,...

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Delicious Protein Truffles

[title-subtitle-heading subtitle="This Recipe Will delight the biggest chocoholics"]Raw chocolate protein truffles[/title-subtitle-heading] Ok, Now we are getting serious. I was flicking through the amazing Laura Millers webpage and found her Chocolate Truffles. I was...

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Healthy Energy Squares

[title-subtitle-heading subtitle="a delicious snack for the week"]Healthy Energy Squares[/title-subtitle-heading] I have been trying to get this recipe correct for weeks and I have finally nailed it. A gluten free, dairy free take on the classic muesli bar. This...

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Home-Made Raw Choc Almond Protein Bars

[title-subtitle-heading subtitle="Raw Choc and Almond"]Home Made Protein Bars[/title-subtitle-heading] I recently went to the supermarket to buy some snacks and I noticed a popular muesli bar was on special, and in my tiredness didn't read the ingredients. When I got...

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Tempting Tempeh Salad

[title-subtitle-heading subtitle="A filling Delicious Lunch"]Tempting Tempeh Salad[/title-subtitle-heading] This was my dinner a few nights ago and really hit the spot. It doesn't take long to prepare at all and once marinated the salad keeps well in the fridge for a...

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Raw Mint and Spirulina Coconut Truffles

[title-subtitle-heading subtitle="Nut-Free Energy Balls"]Raw Mint and Spirulina Coconut Truffles[/title-subtitle-heading] Super excited to share this nut free, dairy free recipe with you. Once again I am playing with my favourite ingredients of coconut, cacao and...

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Raw Coconut Chocolate Bombs

[title-subtitle-heading subtitle="When Oreos meet Lamington's"]Raw Chocolate and Coconut Bombs[/title-subtitle-heading] Yes, I have strikes again and this one is a definite crowd pleaser. It is so easy to make but just takes a little time and patient. I demand that...

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Super Omega Brain Boosting Salad

[title-subtitle-heading subtitle="Easy to Make and Delicious!"]Super Omege Brain Boosting Salad[/title-subtitle-heading] I went to bed two nights ago with a complete 'brain fog', I had a very long day and could not concentrate and was super tired. So I decided to give...

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Top Baking Food Substitutes

[title-subtitle-heading subtitle="Pantry essentials explained"]Top Baking Food Substitutes[/title-subtitle-heading] Going gluten-free, dairy-free, sugar-free, paleo, wheat free or trying to increase the protein content of your baked goods? The health market is...

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How to make the perfect bliss ball

[title-subtitle-heading subtitle="Simple Tips  to create the perfect bliss ball"]Bliss balls[/title-subtitle-heading] Bliss balls are all the rage in the health scene and for a very good reason. They are delicious, nutritious and very easy to make. The best thing...

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Superfood or Superfad?

[title-subtitle-heading subtitle="How to Identify a good health product from the fads"]Super-food or Super-fad[/title-subtitle-heading] The health world is growing at a rapid pace, with new products being thrown into the market every day. Working in both retail and in...

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Raw Choc Hazelnut Bounty

[fancy-title type="h3"]My Little Treasures: Raw Choc Hazelnut Bounty's[/fancy-title] So I am really getting into my raw cooking and decided to throw some hazelnuts in the mix. This recipe is so easy to make and is super delicious. I make them in baby cup cake tins as...

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High Protein Mint Slice Bites

[title-subtitle-heading subtitle="Perfect After Dinner Treat"]High Protein Mint Slice Bites[/title-subtitle-heading] My three favourite things in this world are coconut, cinnamon, and mint. So I decided to stick with the theme of mint this week and whip up some...

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Raw Choc Mint Slice

[fancy-title type="h3"]Raw Choc Mint Slice[/fancy-title] I am no raw chef by any means so please excuse my presentation. But let me tell you something, this recipe tastes incredible. It is not difficult to make it just takes time and a little love. I hope you enjoy it...

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Slow Cooked Red Curry

[title-subtitle-heading subtitle="Warm Your Belly In Winter"]Slow Cooked Red Curry[/title-subtitle-heading] It is indeed getting a lot colder, so I have whipped out the trusty slow cooker. The slow cooker is the best thing for any time poor people. All my slow cooker...

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Bali Hot Spots

[fancy-title type="h3"]Bali Bliss Tips[/fancy-title] I have just returned from a heaven sent, action packed, 8 day working holiday to Bali. In this short period of time I tried to squeeze as many yoga classes, beauty treatments, massages, food tasting, walking,...

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Kale, Super food or Super Pain?

[title-subtitle-heading subtitle="Green Superfood Or Green Monster?"]The Myth about Raw Kale[/title-subtitle-heading] I am sure everyone is talking about kale. It has surpassed coconut oil, chia, and acai to become the latest and greatest on trend superfood. Whilst I...

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Handstands are my coffee

Swap your coffee for an inversion. This is a quick and simple post. It is a challenge for you all. Instead of your coffee tomorrow morning try lying with your legs up against a wall, or do a handstand. The inversion sends blood rushing to your brain and I think is as...

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Amy Hotz Wellness First Ever Give Away

Amy Hotz Wellness Give Away For those who follow me on Facebook or have downloaded my e-book you will know that I am a  huge fan of a great smoothies. I am really excited to announce that Health nuts kings cross and I are giving my favourite products away to one lucky...

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Protein Powders Explained

[title-subtitle-heading subtitle="The Variety of Protein's Simply Explained"]Protein Powders[/title-subtitle-heading] In the world of protein powder, to say there is an abundance of choice is an understatement. There are hundreds of different brands that all claim to...

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Chocolate Shake Bowl

Ingredients: 200ml Almond Milk 3/4 Frozen Banana Ice Cubes 1 teaspoon cinnamon 1 teaspoon flaxseed oil 1 serve chocolate flavoured protein Bluberries Chia seeds Bee Pollen Method: Blend all the ingrediants together  Top with blueberries, chia seeds and bee pollen. Add...

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Sweet Potato Loaf- Grain Free

Sweet Potato Loaf (GF Goodness) This is by far one of my classic recipes. I make this loaf at least once a week and eat it throughout the week. I absolutely adore sweet potato is a great source of B6, Magnesium, Vitamin C, Beta Carotenoids and they taste amazing....

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Creamy, Calming, Protein Rich Oats!

Fruit- Free, Nut- Free Oats! Oats, Avena Sativa are known for it's calming and nourishing herbal properties. So they make the perfect start to the day. Oat's are also fantastic at lowering cholesterol, are low GI and can satisfy the most insatiable appetite.  ...

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Tuna and Kale Salad.

This is an easy and delicious salad which is great to prepare the night before! Ingredients: Kale (Chopped and marinated in lemon juice, olive oil, salt over night) Sprouts, Broccoli, mungbean Capscium Cucumber Hemp seeds Organic Tuna Apple cider Vinegar Method:...

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Detox Green Soup

This is my alkalising special. I make a batch up of this soup every Sunday and enjoy it throughout the week. Ingredients: 3 Large Zucchinis 1 Large Carrot 1 Red Onion 1 Small Potato 1 Small Head of Broccoli Vegetable stock Herbs and Spices  Method: Chop up the onion...

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Protein Banana Bread (Gluten Free)

Ingredients: o 2 Ripe Bananas o 3 Eggs o Two Serves Protein Powder (equivalent to 50gm protein) o 1 Cup Almond Meal o ½ Cup coconut Flour o One tablespoon agave/ drops of stevia/ natural sweetener of choice o 1 teaspoon Vanilla extract o 1 Teaspoon Cinnamon o 1...

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Carrot and Walnut Bliss Balls

These are a little twist on the classic Bliss Ball and make great study food. The Walnuts, flaxseeds and chia are high in the Omega’s, which are great for concentration. These also make a great alternative to lollies or chocolate. Ingredients: o 3 Dates, Pitted and...

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The Perfect High Protein Pancake

Pancakes are a breakfast favourite and are traditionally a little on the naughty side but this classic can be recreated with a modern hippie twist. These are my Gluten Free, High Protein, Chocolate Pancakes!   Ingredients: o ¼ cup Almond Meal o ½ Cup Buckwheat...

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Half Moon

After a long day at work its super important to stretch yourself out. I find the half moon pose a great release for my back and the side of my body. Standing with your feet firmly grounded raise your hands over your head and interlace your fingers releasing you index...

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Opening the Hips

As a yoga teacher a main area people wish to improve on is opening up the hip flexors. Most men in particular struggle with this. For me I am blessed with flexibility but for those of you who struggle with sitting cross legged I urge you to keep going, with time your...

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The Only Yoga Pose for Fatigue! Inversions!

Just like a magic pill there is one yoga pose that nobody should live without. No matter how stressed, tired, overwhelmed you are feeling a simple five minute inversion can change your perspective of your day. Inversions simply mean upside down, but can be as complex...

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