Feelin good...

Xtend Barre

As we all know summer is here and as usual we are not quiet where we thought we would be in the quest for our perfect bikini body (read: we decided to have a meaningful winter relationship with food and again don't have the Gisele Bündchen body). So instead of accepting our failure we have rallied. Last night we headed down to Xtend Barre Melbourne and got the workout of our lives.

Xtend barre you ask...? Basically it is a system that sculpts the body proportionally so that all body parts are equally challenged. This total body workout serves to strengthen, lengthen, and stretch the body from top to bottom, from inside out. Think a hybrid of ballet, pilates, yoga and a core workout (my abs are still burning) plus we did it to Madonna songs, whats not to LOVE.

It's only the day after but my core already feels so much more activated which is always a sign of a good workout. We did a combination of plies in the centre with arm weights, abs and triceps on the floor, then we moved to the barre and did glutes, calves and quads which involved alot of plies and leg raises and finished with another round of abs and plank... phew! (See below for glutes and triceps workout pics)

Now as I've said this class is amazing and will give you a new idea of pain so if you are planning on heading down I suggest you don't do what I did and do a full gym workout before hand. Also don't forget to take a pair of method socks, we wore our NICE SHAKING socks by Lululemon but xtend bar also sell socks too.

So if you are looking for a new workout for toning (read: chiseled abs, arms and buns) with the friendlest teachers going around we suggest an Xtend session. They also do classes for yummy mummies and yummy mummies to be!

- NF x

For more details checkout their website: http://www.xtendbarremelbourne.com.au/ or twitter https://twitter.com/XtendBarreMelbo or facebook https://www.facebook.com/XtendBarreMelbourne



At last summer is finally here (!!)  and there is some good news... this season is actually good for us!!

1. Reduces chance of heart attacks
Research indicates that you are less likely to die of a heart attack in the summer than in the winter.
2. People eat more fruit
Rising temperatures and increased availability of summer fruits make it easier to fulfill the recommended quota of eating five portions of vegetables & two of fruit a day.
They also boost the immune system and, because of their low calorie content, help with weight loss.
Calorie intake in general is lower in the summer because increased body temperature makes us less likely to reach for the sugary and fatty comfort food we use in the winter to stave off the cold.
3. Relieves skin complaints
Controlled exposure to the sun's ultraviolet rays can have a therapeutic effect on skin complaints such as acne, psoriasis and dermatitis.
4. Increases agility
The summer is an excellent time to begin an exercise programme. Not only do summer clothes provide an incentive to get the body in shape, but the feel-good factor created by sunlight boosts our enthusiasm to begin a fitness regime. Warmer weather also means our body ease into exercise quicker with less risk of a soft tissue injury.
5. Increases our water consumption
Water is vital to thousands of chemical processes that take place in the body's cells to enable it to function. These include promoting digestion, regulating body temperature, improving the health and vitality of our skin and flushing toxins from the body.
In the summer months we are more inclined to drink the recommended two litres of water a day needed for optimum health.
6. Helps migraine sufferers
Canadian doctors running trials testing the link between weather and migraines have concluded that clear, sunny and dry weather reduces attacks of migraine. However, if the weather turns muggy, watch out because the symptoms may return.
7. Helps to regulate sleep disorders
Waking up to the sun and getting early-morning exposure to its light can help those suffering from sleep disorders such as insomnia.
This is because sunlight helps the body's internal biological clock reset itself. Sleep experts recommend exposure to an hour of sunlight between 7am and 9am each morning to help those who have problems getting to sleep at night.
Make sure you also go to sleep in a room without light because darkness increases the production of the sleepinducing chemical melatonin.

And thats just a few things great about summer. Don't forget the beach, icecream, christmas, new years, polo, triathlons & festival season just to mention a few.

- NF x


Can you See me?

We had our eye check ups today at NF. Did to know your diet does actually affect your eye site?! Carrots are a great source of VIT A which helps us see at night! #antioxidants #vitamins

Snack time...


Whether or not you like the taste and texture of bananas (some people dislike the latter), there is no denying that they are nutritious, as well as handy to eat, coming as they do in their own natural, biodegradable "wrapper." They are high in Vitamin B6, Vitamin C, potassium, dietary fiber, and magnesium, but free of sodium and cholesterol. They are almost fat free, and relatively low in calories. Depending on its size, a banana has only about 90 to110 calories. They contain high-grade protein and three of the essential amino acids. - NF x




Avocados are a superfood Yes, avocados are relatively high in fat and calories (138 calories and 14.1g fat in half a medium-sized avocado). But they're also one of the best foods you can eat, packed with nutrients and heart-healthy compounds. Here are five great reasons to eat them regularly. They contain omega 3 which are good fats. Avocados are packed with disease-fighting antioxidants. Avocados are a great source of lutein, a carotenoid that works as an antioxidant and helps protect against eye disease. Avocados also contain oleic acid, a fat that activates the part of your brain that makes you feel full. As well as increasing feelings of fullness, the oleic acid in avocados can help reduce cholesterol levels.



Yoga has been practiced for more than 5,000 years, so it's barely a "trend". . The benefits of regular practice include increased fitness and lower levels of stress and anxiety. A full yoga session should exercise every part of the body and should include pranayama (breath control practices), relaxation and meditation. yoga increases the range of motion in joints. It may also increase lubrication in the joints. The outcome is a sense of ease and fluidity throughout your body. Yoga stretches not only your muscles but all of the soft tissues of your body. That includes ligaments, tendons, and the fascia sheath that surrounds your muscles. And no matter your level of yoga, you most likely will see benefits in a very short period of time. Pay attention to what your body is telling you. Yoga isn't supposed to hurt. If you feel pain, stop.

At NF HQ we love a little morning yoga session makes us so relaxed for the work day ahead!!

It's true

Endorphins are one of the latest buzzwords when it comes to exercising but what are endorphins, and why do we need them? Read on to find out more about these bringers of a natural high.
Exercise decreases the stress hormones such as cortisol and increases endorphins. Endorphins are the body’s natural feel good chemicals, and when they are released through exercise, your mood is boosted naturally. As well endorphins, exercise also releases adrenaline, serotonin, and dopamine. These chemicals work together to make you feel good.

Types of Exercise to Release Endorphins

The best type of exercise for improving your mood is cardiovascular exercises and aerobics. This is because vigorous exercise helps to release the chemicals necessary for the mood-raising high. Yoga is also great as it reduces tension and stress while improving the mood. It focuses on stretching, breathing, and motion that release negative emotions in the body.

How long do you need to Exercise to Feel the Benefit?

Even if you only exercise for a short period of time, your mood will be improved. Just ten minutes of moderate exercise is enough to improve your mood, your vigour and also decrease fatigue. However, to obtain all the benefits from exercise, not just the mood improving aspects, you should do at least 30 minutes of moderate exercise every day.

-NF x

Read more: http://www.naturaltherapypages.com.au/article/Exercise_Endorphins.#ixzz2DUdUZ1yQ

They Said What?!

So there is heaps of buzz about activated almonds at the moment. The buzz was created by the Article My Day on a Plate in the Sunday Life where chef and Weight Watchers Ambassador Pete Evans gave the following break down if his diet.

7am – Two glasses of alkalized water with apple cider vinegar, then a smoothie of blended alkalized water, organic spirulina, activated almonds, maca, blueberries, stevia, coconut kefir and two organic, free-range eggs.
8:30am - Sprouted millet, sorghum, chia and buckwheat bread with liver pate, avocado, cultured vegetables, plus ginger and liquorice root tea
12:30pm - Fresh fish, sautéed kale and broccoli, spinach and avocado salad, cultured vegies.
3pm - Activated almonds, coconut chips, cacao nibs plus green tea
6:30pm - Emu meatballs, sautéed vegies, cultured vegetables plus a cup of ginger and liquorice root tea

Now to the common person who really could care about their food too much as long as its delicious quick and easy alot of these foods would seem completely alternative (read crazy) and I have to admit even emu meatballs is too far for this little dietitian but alot of the other foods ie. activated almonds, alkalised water, apple cider vinegar and cultured veggies are all really common in health food and organic stores.

 So here is the lo down on what really got the hype... ACTIVATED ALMONDS (!!!) They are normal almonds that have been soaked in alkaline water and Celtic salt and then dehydrated slowly to protect all the vitamins, nutrients, minerals and enzymes whilst re-establishing their crunch.

Any other Q's hit us up on here or twitter @nourishedEnergy -NF x


Big hello from the team at NOURISHING FOCUS!! While out website is still in the process of being developed we thought we would start a little blog to have a chat about all the things we love.

Food. Fitness. Health. Sport. Charity. Lifestyle. Fitness Fashion. Recipes. Clean Eating. Summer

Please hunt us down on:
t. @nourishedenergy
i. @nourishingfocus

and to get intouch drop us a line at...

Lots of love NF. x