Rotated pelvis and unstable L5 joint (Yoga: Healing from Injury)

Guest writer and highly esteemed Hatha Yoga practitioner since 1974 and teacher since 1997, Robyn Stephens talks about Jathara Parivrtti pose, which helped correct her rotated pelvis and unstable L5 joint.

“The pose depicted in the photo is called Jathara Parivrtti. There are three variations of this pose, see diagrams. I have been practicing this pose most mornings holding for 12 full breaths, on each side.

Even though it is a lateral stretch for the side of the body, I have found version one very helpful to correct my rotated pelvis as it stretches the hip and lower lateral muscles of the torso. Both buttocks must stay grounded and work on keeping both the ankles together.

My visits to the chiropractor for sore back and unstable L5 joint have been eliminated since starting daily practice”.

In 2000 Robyn started studying with senior teachers from India and has continued yearly training. In 2015 Robyn will travel to India to complete a one month internship as a clinical Yoga Therapist. To contact Robyn for a private consultation or to find out about retreats and workshops email: robsie@hotmail.com  or 0422 264 065

This information can also be viewed: www.facebook.com/JustAddColourYogaMatBags Like my page and stay tuned for all the updates! 

CRUNCH TIME

It is exactly 5 five days away from competition time!

I seem to have caught some bug/run down over the last few days. All my bones and muscles ache, especially my back and hips. I feel so tired, drowsy and weak. My body jumps from cold to clammy. I have shooting pains in my stomach and it sounds like a bubbly pot about to overflow. All I feel like doing is lying down. It’s so strange because I have felt fine the whole way through, kept up with nutrition, supplements, training. No one around me is sick. The most frustrating aspect is being so close to the finish line and not feeling 100%. Two days now of “rest” (i.e. non training) is highly annoying. Today is the third day of this bizarre mystery illness and feeling much better than I did on Saturday (no stomach pains, more energy but little strength). Thought I could meet my Coach Ben, for our scheduled training session. Within 5 minutes he told me to see a doctor, then go home and rest. That’s making me even crazier and more upset as I’ve invested so much into this, my heart and soul over the last 12 weeks. I’m determined to fight whatever this is and bring my A game to the stage!

Resting did give me time to reflect on the preparation and how my personal journey had evolved. I remembered why I started, which was to achieve a mentally and physically challenging fitness goals in 2014. I remembered fearing certain training days, not having much confidence and being filled with anxiety about being on stage. Now I actually love training legs as I could see that every repetition I did, every set completed, weight pushed helped me achieve such positive results. It’s not easy but I love the sense of accomplishment, proving to myself that I can do this. I attended meditation workshops on anxiety, went to posing classes and made it a habit to practice posing for 10-15minutes every work day at lunchtime for the last 3 weeks. There is no better way to gain confidence, other than through regular practise. In April 2012, Social Psychologist Amy Cuddy presented an excellent Ted Talk on how body language shapes who you are “our bodies change our minds….and our minds change our behaviour….and our behaviour changes our outcomes”. Cuddy talked a lot about ‘power poses’ and how practising them for 2 minutes before a stressful event (in her example, practising the poses in a toilet cubicle before a job interview) affects how others see us but also changes how we see ourselves. Check it out: http://www.youtube.com/watch?v=Ks-_Mh1QhMc

Lastly, I have a new-found respect for natural bodybuilders and natural sports models! It requires such strict discipline, determination, organisation and efficient time-management. It’s almost like another full-time job and affects every part of your life. It’s still another 5 days for me but I already feel like a winner to have made it this far. I have never been more intently focused on anything else in my entire life. A friend sent me this YouTube to have a chuckle when I feeling really sick. It’s a conversation between a guy training for a bodybuilding competition and his wife. There is absolutely no malice or disrespect intended. Just some light humour. Enjoy: http://youtu.be/6CrLECXeBBQ

Take aways:

1)  Listen to your body. If it’s asking for a rest, do so. We’re not robots and need to   respond to our body’s cues (whether subtle or blatantly obvious in my case).

2)  Retain your humour at the end of the day. Give your all and trust that the universe has your best intentions at heart.

Like my page and share your thoughts/experiences: www.facebook.com/pages/Larissas-Fitness-Model-competition-journey/636630246397074

Please also visit my Yoga Mat Bag website, called “Just Add Colour” https://www.facebook.com/JustAddColourYogaMatBags My mum and I make customised and unique yoga/Pilates mat bags by hand, at home with rare and exquisite fabrics. I have written a range of articles covering various themes such as “Flex for Better Sex” and “Increase Strength by Integrating Yoga”. Many more articles and themes to come over next few weeks such as “Stability and Supple Spines: Yoga for Dance” & “Deepen Connections through Couples Yoga”. Like our page to stay tuned with the updates. Thank you.

INCREASE STRENGTH BY INTEGRATING YOGA

I noticed some of you are interested in strength training and MMA (Mixed Martial Arts), hence I have started researching and writing some articles, specifically for you. Let me first introduce a guest writer Claude Castro, a well-respected Strength coach who has been in the industry almost 3 decades and is a big fan of Just Add Colour Yoga Mat Bags and promoting mobility of course!

 “As a personal trainer who has been lifting weight for around 25 years now I’m always looking for ways to execute movements, make one feel better and move better. My own transition towards more movement and stability exercises like the yoga poses has allowed me to deliver a more rounded service to clients of Claudefit personal training. Whether it be heavy duty weightlifting, Kettlebells or even boxing it’s important to recognize that movement of the body should be a priority with all disciplines. 

With Yoga I first found the movements/positions challenging. However with most things you just need to practice and eventually you will find your groove. At my age (46) I’m feeling a lot better with my overall patterns and still manage to keep on lifting weights. Now pain free, the Yoga (be it basic) component, compliments my Primal move and bodyweight training quite well.”  Claude Castro from Claudefit personal training. www.claudefit.com.au  

https://www.facebook.com/pages/Claudefit-Personal-Training-Services/211026005578283?ref=br_tf

Peacock Pose (Mayurasana)

Image sourced from Dragon Door Australia
 Anthony Read, at Read Performance Training.

Peacock is an extremely challenging pose. Beginners are best to try Hamsasana (Swan Pose) first, which is basically the same body and arm position but with the tips of the toes gently touching the floor. Begin by holding for 1 minute. Both Swan and Peacock are best performed on an empty stomach (or 4 hours after a heavy meal) and are superb poses for improving core and arm strength, as well as aiding digestion.

Handstand Pose (Adho Mukha Vrkasana)

Is a challenging inversion, which requires a decent amount of arm, shoulder and wrist strength and balance. Beginners- you can practice this pose up against a wall with your heels towards the wall, until you feel comfortable with your balance and ready to try it free-standing.

Image on the right: Claude showing us his One Legged Squat.

Plow Pose (Halasana)

This inverted, grounding pose, stretches Claude's shoulders and invigorates his entire body, whilst calming his nervous system. Beginners- you can use a prop such as a block or bench to rest your feet on. Feel comfortable in this pose without trying to touch the floor with your toes, as you may hurt your neck

Full Wheel/ Upward Bow Pose (Urdhva Dhanurasana)

This backbend strengthens Claude's arms, legs, abdomen, and spine and gives his body a boost of energy. Beginners- to feel more supported, get comfortable by practising this pose on an exercise ball first.

As with all of the advanced poses presented today, it may take months and months of consistent practice to master. Try not to feel disheartened nor focus on the people beside you in the yoga class; your body will adjust when it’s ready.

Full step-by-step pose instructions online: www.yogajournal.com& www.myyogaonline.com As always, I’d recommend you to see a trained yoga professional to guide you through the movements, correctly and safely.

Like my page, stay tuned for further updates and share your experiences: www.facebook.com/JustAddColourYogaMatBags

Flex for better sex #7 TAMING TUMMY TROUBLES FOR PERFECT POSTURE

It’s fair to say that everyone experiences digestive issues from time to time— whether it’s an upset stomach, heartburn, gas, constipation or diarrhoea. These digestive concerns may be uncomfortable and embarrassing, however they’re temporary. Some can be managed with simple changes in your diet and others may require the advice of a medical professional. You may feel embarrassed, anxious or frustrated when it impacts on your sex life. These feelings can make symptoms worse and your sex life further confounded in titter tatters.

This post is part of the ‘Flex and Sex’ series of Yoga asanas, to refresh your sex life. According to research in The Journal of Sexual Medicine, participants who practised the following postures, for 1 hour a day over 12 weeks, showed significant improvements in arousal, desire and better orgasms. 

BOW POSE (DHANURASANA)

Model Michelle, demonstrating the Bow pose.

Bow is a basic posture of Hatha yoga, is part of the Bikram series and is a favourite in Kundalini yoga.

It helps to improve the function of the large and small intestines, liver, kidneys and spleen. Bow pose helps to relieve dyspepsia and constipation, whilst strengthening the abdominal muscles, thighs, hips and upper arms.

Bow pose is a great one to practice if you have been sitting down in the front of the computer/driving for a long time. It helps to straighten out rounded spines and improve Kyphosis (over curvature of the thoracic vertebrae/ upper back), expanding the rib cage and providing relief from back ache.

There is nothing sexier than a strong, erect posture which communicates confidence through body language. Bow pose will help settle that tummy and push your shoulders back- you’ll be surprised how much more confident (and sexier) it makes you look. Stand up and have a look at yourself in the mirror after completing a few rounds of Bow pose. Notice how you look and feel. Notice how your posture has changed. A confident posture accentuates your attractive physical features and invites positive attention. Feel more confident, capable and ready for action!

Beginners: reach back and grasp your ankles, whilst keeping the rest of your body on the floor; pull your heels in your butt. Intermediate: raise up off the ground and press ankles away from you, with chest and thighs raised off the floor. Advanced: rock back (exhaling) and forth (inhaling). Refrain from eating for 2 hours before practicing this pose.

I would suggest holding this pose for 30 seconds before resting and repeating.

Full step-by-step pose instructions online: 

www.yogajournal.com & www.myyogaonline.com

Beginners, I’d recommend you to see a trained yoga professional to guide you through the movements, so that you perform the poses correctly and safely.

This information can also be viewed: www.facebook.com/JustAddColourYogaMatBags Like my page and stay tuned for all the updates!

Reference list

Dhikav V, Karmarkar G, Gupta R, Verma M, Gupta R, Gupta S & Anand K, 2010, ‘Yoga in female sexual functions’, Journal of Sexual Medicine, vol. 7, pp. 964-970.

NUTS, SWEETS AND NAUGHTY TREATS

My partner and I attended FitX last weekend (with my cousin Yuri) and for the most part, it was like rubbing salt in the wounds. The guys went nuts trying different drinks/ supplement concoctions etc whilst I was vicariously living through them and just having a sniff. Since I have started this competition training, my sense of smell has never been stronger. It was sensitive before but now it’s out of the roof. If I’m training with my Coach Ben in the mornings, we could be down one end of the gym and I can smell it when someone brings in fresh coffee into the reception area.

One of my favourite chocolate companies ‘PANA Chocolate’, all organic, raw, unrefined, hand-made in Melbourne, sourced from fair trade ingredients in Latin America were at FitX!  The awesome thing was, you could try every one of their delicious chocolates and have as much as you like! It felt like I was a child again, being scolded and had my treats taken away…. very sad on the inside, how silly. My partner Leonardo being the sweetheart he is, purchased 6 blocks (they’re the size of an outstretched hand mind you) to celebrate and eat after the comp (not at all once of course)! Now I look at them in the fridge every day with huge smile, like a child staring at their Christmas presents.

One treat I did allow myself to eat (which I didn’t need to worry about at all actually) was purple carrots with a Nut spread like Terra Madre’s ABC (Almond, Brazil Nut, Cashew) from Northcote, Woolies Macro Brazil, Cashew and Almond Spread, Mayver’s Peanut & Coconut spread or even Loving Earth’s Coconut Paste. Let me make it clear that I have no affiliation with these companies I just truly love the taste of their spreads. Full of good fats and NO added sugar, oil or salt.  I simply cut the purple carrots into small pieces and add a small amount of spread on top. Simply delicious! I find that purple carrots aren’t as juicy or sweet as the orange kind.

PURPLE CARROTS- MORE BENEFITS FOR THE BRAVE

Did you know that carrots were originally purple? Not the orange ones we’re all used to.

Late last year I completed a super-interesting short course at RMIT called Food as Medicine. Let me share some interesting facts with you.

Pre-17th century, virtually all cultivated carrots were deep purple, almost black in colour. The modern day orange carrot can be attributed to Dutch farmers, who cross-bred various wild carrots. Health benefits of purple and orange carrots are quite similar; however purple carrots offer significantly greater benefits, in terms of their higher concentration of phenolics (especially anthocyanins).

Anthocyanins are the pigments responsible for the dark hue and skin colour. Include foods rich in anthocyanin to your diet and pack in a greater antioxidant punch! Antioxidants work by protecting your cells from destructive free radical damage. Studies have suggested that anthocyanins have antimicrobial and anti-inflammatory agents, as well as preventing blood clotting, therefore heart disease too. They’re great to keep you regular as purple carrots contain mostly soluble fibre, which absorbs water in the digestive tract. As it passes through, it helps to lower cholesterol and stabilise blood sugar levels. Bear in mind though, the body can only absorb so much anthocyanins, so best to keep your servings small yet regular, without going overboard.

An organic grocer in the South Melbourne Market sells purple carrots at a reasonable price and Coles in South Melbourne sometimes has them (I actually asked their fresh produce manager about this and now they have a small, yet regular supply at a great price).

My awesome Coach Benjamin Siong at ASP
Who has the bigger guns? (clearly me...lol)

GOIN’ COCONUTS!

My Coach Ben said I must consume 2 tablespoons of coconut butter per day. I’ve been adding a spoon to black tea or coffee to make sure I consume enough. It creates an interesting ‘oily’ texture when drinking but tastes fine.  Coconuts have become fashionable nowadays, where people in Asian, Latin American countries and islanders have been consuming coconuts for centuries and reaping the rewards of this staple fruit.  I am going to share with you, some evidence behind the humble coconut and hopefully this encourages you to consider adding it/ more of it to your daily nutrition. There are way too many benefits to properly explain, so I’ll summarise just a few.

Coconut oil is one of the richest known sources of fatty acids, with almost 90% saturated fatty acid. But wait, this isn’t the artery clogging saturated fats you may be thinking of. They’re full of medium-chain triglycerides, which are metabolised completely differently and essential for heart health. Studies have suggested that coconut oil curbs your appetite and increases energy expenditure (helping you burn more fat and ultimately lose weight!). About 50% of the fatty acids contain lauric acid, so when digested, can kill pathogens like bacteria, fungi and viruses. For further information, refer to my reference list.

Coconut oil has no harmful or unpleasant side effects and is completely non-toxic to humans. For athletes, you really can’t go without it, as coconut oil to help you better absorb your vitamins, nutrients, minerals and amino acids, particularly calcium and magnesium. For IBS suffers like me, it seriously helped improve my digestion. Studies have suggested that coconut oil is also effective at reducing inflammation and supporting thyroid function. The benefits don’t stop there. Coconut oil is also a fabulously natural, organic and cheap skin moisturiser! I use it as a body moisturiser, as it softens my skins, relieving any dryness.

I’ll wrap this up as I can go on for ever about coconut oil. Let me leave you with a thought to ponder: Incidences of stroke and heart disease are virtually non-existent in Polynesian and Melanesian islands, which can be attributed to the very high consumption (over 50% of their dietary fat) derived from coconuts. For further information, refer to my reference list.

Take aways:

1)    Rewarding yourself gives you motivation. It helps to overcome discouragement and temptations. I chose to reward myself with something deliciously healthy like nut spread with purple carrots/coconut paste and treated myself to very painful remedial massages (sadistic, I know…). You can also reward yourself with a new fitness outfit, to show off your stronger, fitter body and increased confidence.

2)    Not all coconut oils were created equally. Choose an: organic, virgin coconut oil (NOT a refined one). It should smell and taste like coconut but not be overpowering and strong. If it smells roasted or smokey it has probably been exposed to a lot of heat and therefore may not retain as many nutrients. Similarly, if it’s odourless and neutral tasting then it’s most likely refined and treated (avoid). It lasts for at least 2 years and is excellent for cooking, with a higher smoke point than olive oil (therefore doesn’t turn rancid or oxidise when cooking with it at high temperatures).

Like my page and share your thoughts/experiences: www.facebook.com/pages/Larissas-Fitness-Model-competition-journey/636630246397074

Reference List

Braun, L & Cohen, M 2010, Herbs & Natural Supplements, An evidence-based guide, 3^rd edn, Elsevier, Chatswood, NSW.

Kabara, J, J, Swieczkowski, D, M, Conley, A, J & Truant, J, P, 1972, ‘Fatty Acids and Derivatives as Antimicrobial Agents’, Antimicrobial agents and chemotherapy, vol. 2, no.1, 23-28, retrieved 15 March 2014,<www.ncbi.nlm.nih.gov/pmc/articles/PMC444260/>.

Lindeberg, S & Lundh, B 1993, ‘Apparent absence of stroke and ischaemic heart disease in a traditional Melanesian island: a clinical study in Kitava’, Journal of Internal Medicine, vol. 233, no. 3, 269-275, retrieved 15 March 2014, <www.ncbi.nlm.nih.gov/pubmed/8450295>.

Prior, I, A, Davidson, F, Salmond, C, E & Czochanska, A, 1981, ‘Cholesterol, coconuts, and diet on Polynesian atolls: a natural experiment: the Pukapuka and Tokelau island studies’, The American Journal of Clinical Nutrition, vol. 334, no. 8, 1552- 1561, retrieved 15 March 2014, <www.ajcn.nutrition.org/content/34/8/1552.full.pdf+html>.

The George Mateljan Foundation, 2014, ‘Carrots’, The world’s healthiest foods, retrieved 15 March 2014, <www.whfoods.com/genpage.php?tname=foodspice&dbid=21>.

Flex for better sex #6 FEEL RE-ENERGISED WITH FATIGUE FIGHTING POSES

Is sex the last thing on your mind as you creep into bed, drained at the end of a hectic day?  Would you prefer to curl up with your favourite book or flick on the television, rather than save your energy for a raunchy rendezvous? You are not alone.

This post is part of the juicy ‘Flex and Sex’ series of Yoga asanas, to revitalise your sex life. According to research in The Journal of Sexual Medicine, participants who practised the following postures, for 1 hour a day over 12 weeks, showed significant improvements in arousal, desire and better orgasms. 

Fatigue Fighting Asana 1: UPWARD PLANK POSE / TABLE TOP POSE  (PURVOTTANASANA)

Fatigue Fighting Asana 2: BRIDGE POSE (SETU BANDHA SARVANGASANA) 

TYPE OF ASANAS: CHEST OPENERS AND CORE STRENGTHENERS

Shake off that fatigue, improve your posture (and thereby your confidence), open up your chest and strengthen your core with: Upward Plank Pose and Bridge Pose. A tired back and a tired mind can often mean love-making gets pushed aside. Practice these poses to counteract a long day of facing forward and slouching in front of the computer and driving. Cyclists, swimmers, boxers, tennis players (and any forward motion athletes) benefit from practising Upward Plank Pose and Bridge Pose, to restore equilibrium to the body.

UPWARD PLANK POSE / TABLE TOP POSE  (PURVOTTANASANA)

Purvottanasana is THE POSE to fight fatigue and stress! Feel more refreshed and alive by practicing a few rounds!

The action of reaching the arms behind the body provides a deep stretch for your chest and over time, improves your posture. Having practised yoga since I was 14 years old, a compliment I often receive is “your posture is so great” and I can only attribute this to my dedicated yoga practice. Through regular practice, Purvottanasana can help you stand tall and sexy all day long.

Another benefit of this chest opening pose, is its ability to stretch and relieve tight shoulders. Spiritually and psychologically, an open chest allows one to be open and ready for anything (*wink wink).

On a purely spiritual side, exposing your throat chakra in Purvottanasana may be too much for some. The throat chakra governs choice and how we communicate this through our voices and convey our messages to the world. It’s the core of our personal expression and the messenger of our soul and echoes our inner truth. Try to visualise a blue light entering your throat chakra. Feel the power of self-expression in your throat and picture yourself in a circumstance where you want to express your thoughts and emotions freely.

Physically, Purvottanasana strengthens the wrists, arms, core muscles, buttocks and legs. It stretches the chest, shoulders, front ankles and legs, whilst stimulating the thyroid gland. Bear in mind your whole body weight is supported by the hands and wrists, therefore if you have weak/injured wrists or a tender neck, best to avoid this pose or modify it by supporting yourself on a chair.

BRIDGE POSE (SETU BANDHA SARVANGASANA) 

Exercises like Bridge Pose, are excellent stress relievers and they also strengthen the pelvic floor muscles. The stronger the pelvic floor muscles, the more intense the orgasm!

Bridge Pose crosses over into Pilates too, where the same muscles are exercised and similar to Kegels. A quick refresher: your pelvic floor is a cluster of muscles in your pelvis that support your bladder and uterus. The bottom layer of muscle wraps around your vagina, anus and urethra. Relieving stress allows you to focus on learning how to consciously control these muscles, which helps you to heighten sensation during sex by getting a good grip, so to speak. Learning how to relax the pelvic floor is vital too, if you want to get adventurous and get in to some crazy positions. Knowing how to contract and relax your pelvic floor muscles during sex will allow you to gain better control over when you reach orgasm. If you notice a girlfriend who regularly practises Yoga and Pilates with a continuous cheeky grin on her face, you may understand why.

Physically, Bridge pose strengthens the back muscles and instantly relieves a tired back and fatigued mind. It stretches the chest, neck and spine and revives tired legs. Bridge is also effective for stimulating digestion, opening up the lungs and reducing thyroid issues. When it’s that time of the month, Bridge is a great one to practice and similarly reduces symptoms of menopause.

If you feel comfortable, I would suggest holding both of these poses for at least 1 minute each and build up gradually.

Full step-by-step pose instructions online: www.yogajournal.com & www.myyogaonline.com

Beginners, I’d recommend you to see a trained yoga professional to guide you through the movements, so that you perform the poses correctly and safely.

This information can also be viewed: www.facebook.com/JustAddColourYogaMatBags Like my page and stay tuned for all the updates!

Reference list

Barrett, E 2005, Sexy Yoga: 40 Poses for Mindblowing Sex and Greater Intimacy, Berkeley, USA.

Dhikav V, Karmarkar G, Gupta R, Verma M, Gupta R, Gupta S & Anand K, 2010, ‘Yoga in female sexual functions’, Journal of Sexual Medicine, vol. 7, pp. 964-970.

Glitz, Glamour & Posing

Three weeks out from the competition and I’m excited. Partly because of my dedication and hard-work slowly coming into fruition and partly because I know I’m 3 weeks away from tasting Gelati and chocolate again! =)

Been training hard, further refining the nutritional aspects (completely cutting out starchy carbs) and now in the full swing of posing practice.

Luckily I work with a group of lovely, understanding women. They have put up with weird food smells, flexible start and finish times to accommodate the training and one spare desk is like a mini-apothecary of all my supplements. Working in a university, heaven forbid if an unsuspecting staff member or lost student walked in and saw my “6inch stripper heels” and large Ikea mirror near the copier; would surely raise some eyebrows and possible policy breaches somewhere. Over the last fortnight I have made a conscious effort to practice ‘posing’ for 10 minutes during my lunch breaks, as I just don’t have the time or energy in the evenings. When no one is around, I transform into my stage persona, wearing small shorts, 6 inch heel s and stuffing my top under my bra. It may look really easy but I tell you, models make strutting look effortless. Being comfortable, steady and flowing ‘naturally’ in the massive heels is the first real challenge. I have completely flat-feet with no arches and seldom wear heels (only for special occasions actually), which makes this evermore tricky.

I attended the posing classes organised through ANB and the wonderful Vicki Arief. Vicki has had a long career spanning from ballet dancing, competing, judging and is an absolute gun! Within a few short moments, she can look at you and suggest how to accentuate your best features and create the illusion to hide your weakest.  I found it’s best to have someone take a few photos or a video of your walks and poses (before and after correction). It’s the best way to learn. I practiced bellydancing many years ago and have always loved it for its fluid, sensual rhythms and it teaches you about isolating muscle groups, particularly in women’s trouble-spot areas. I’m trying to incorporate a little bit of this in my one of my poses, as it represents who I am and what I love.

Image sourced from: www.pinterest.com/nikgml/dance-of-ages/

My bright blue bikini just arrived from America. It’s a gorgeous sparkly blue with some bling around the neck and crystals on the bikini connector. I’d love to post a photo of it but will keep it under wraps. I had a long evening dress custom made overseas. When I tried it on a few days ago, it was a little loose. It’s always hard when you purchase garments overseas, especially when your body changes shape so quickly. The cost of having it altered here is practically 2/3 of what I paid for it, ah well. Nevertheless, it’s a glamorous and elegant dress in a peach/burnt orange colour; backless with bling straps across the shoulders. It has a small train (perhaps not the brightest idea now considering I need to do a full 360 turn…hmmmm….).  

Make up appointment and trial is booked, hair stylist locked it and spray tan all organised! My sparkly jewellery has arrived (1 cuff bracelet and 1 pretend looking engagement ring with a massive shiny rock, haha Leonardo, are you reading this?). 

All the jigsaw pieces are starting to fall into place.

Take away thought for the week: 

“I have walked that long road to freedom. I have tried not to falter; I have made missteps along the way. But I have discovered the secret that after climbing a great hill, one only finds that there are many more hills to climb. I have taken a moment here to rest, to steal a view of the glorious vista that surrounds me, to look back on the distance I have come. But I can only rest for a moment, for with freedom come responsibilities, and I dare not linger, for my long walk is not ended.” Nelson Mandela

Like my page:

www.facebook.com/pages/Larissas-Fitness-Model-competition-journey/

Thank you to my sponsors

Here is a list of my generous sponsors, who are kindly helping me during the final 4 weeks of competition preparation.

Airport West Real Estate

Managing Director- Mark Marazita pictured

If you’re thinking of buying, selling or renting, contact the friendly team at Airport West Real Estate.

I’ve had very good experiences with Managing Director Mark Marazita when it came to selling my property. There was regular communication and realistic feedback, which made the process a lot easier for me.

George the Fishmonger

If you’re looking for an outstanding range of the freshest seafood, at competitive prices with the funniest staff, make sure you visit George the Fishmonger! Every week I treat myself to 1kg of King Prawns and a range of yummy fresh fish. See George or Tony!

Fish lips with George and his 2 mates.

Crayfish bicep curls with George. Who has the bigger guns?

George the Fishmonger has been operating at Melbourne's world-famous Queen Victoria Market since 2005. George has a history in the seafood industry that many don’t. His holidays were spent at the Footscray wholesale Fish Market in the early 80’s learning the trade at his father’s store. George’s love of Seafood and more importantly, fresh good food, motivated him to continue in the Seafood industry well and truly after his family had left it.

https://www.facebook.com/georgethefishmonger  9329 9642  Stall 35 QVM.

HYPOXI Prahran

HYPOXI was developed by Austrian sport scientist Dr Norbert Egger. It is based on the premise that with the application of high and low (negative and positive) vacuum pressure whilst exercising, turbocharges your workout,  targets stubborn fat and reduces yucky cellulite around the hips, buttocks and thighs. Want to see more evidence? Check out the research: www.hypoxi.com.au/research/

Jetson-style rubber skirt & what it looks like inside the S120.

If you have been following my blog, you will know that my trouble spots are the thighs. Therefore I use the S120 machine. I am undergoing 8 HYPOXI sessions to complement and accelerate the rigorous physical training in the gym and strict nutritional plan. The sessions are 30 minutes long. I get zipped up in this rubber Jetsons-style skirt and pedal away (program set by the lovely therapists Katy and Robyn). 

For more information, contact Foxy Studio: 9510 4390  25b Izzet St, Prahran VIC    info@foxystudio.com.au

www.foxystudio.com.au   www.facebook.com/foxystudioprahran/info

Experience it for yourself! Take advantage of the complimentary trial and body assessment: http://www.hypoxi.com.au/free-trial/

Nice and clean.... our team BEFORE the Melbourne 2014 Colour Run. Wearing the HYPOXI Foxy Studio top. 

Yep... still clean!

Our team, after the run!

Queen Vic Gourmet Butchers

Lamb backstraps, cutlets, gourmet hand-made sausages….no wait….. I’m dreaming, this is all AFTER the comp, haha. Queen Vic Gourmet Butchers is a family owned business run by Grant and supplying only the best quality aged beef and lamb from the western districts of Victoria.

All that red meat.. perfect for us carnivores! 

 Grant has a big heart and also sponsors a range of children's charities. Do pop in and pick up some excellent cuts of meat (and rub it in my face, how good the gourmet sausages are). Queen Vic Gourmet Butchers can cater and also arrange bulk purchases.  https://www.facebook.com/QueenVicGourmetButchers?fref=ts  9329 2705   Stall 22 QVM.

The Nutcracker

I’m in heaven! One of my favourite foods are nuts (and thank God I can eat them all throughout the competition preparation). I’ve been coming to this small family-run nut shop for years. Micheal is very passionate about his products and doesn’t mind a good chat either. Being nut-obsessed, I have tried A LOT of different nuts (+ medjool dates, prunes and figs) from different stores and I can honestly say that these are the best tasting and freshest nuts I have ever tried. If you don’t want to compromise on quality, see Michael at The Nutcracker. Shop 152, Footscray Market.

Anytime Fitness in South Melbourne

A late edition shout out to Anytime Fitness in South Melbourne, who are kindly sponsoring me during the final 3 weeks of competition preparation.

Some of the big pluses of being able to do my cardio here is the 24/7 access, which is great as I can slot it into my hectic schedule whenever I like and is close to home! The cardio equipment is top-notch! If you have been following my posts, you will know that I don't particularly enjoy cardio, however the treadmills and cross-trainers have these amazing large screens where you can choose to explore various hikes/runs around the globe or watch a variety of tv shows/movies/use the internet. I simply set the pace (or multiple interval paces) and am transported into another place. My favourite is exploring the glaciers and national parks of New Zealand's North and South Islands and interesting historical facts pop up on the screen as move through it. I also like the private, modern, large bathrooms, unlike other gyms where you're cramped and have to share the block with 10 other people. Come and say hi to Rob, the Club Manager!

Anytime Fitness 

63-69 Market St, South Melbourne

03 9682 1453

southmelbourne@anytimefitness.com.au

https://www.facebook.com/pages/Anytime-Fitness-South-Melbourne/374884649218534

Thank you! I honestly and humbly appreciate your support.

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