A body weight workout requires only you to workout, which by definition is what we’re doing right: working out how to move better? Maybe it’s negative, but if a workout isn’t mindfulness in movement, then it’s just ‘work’ which we all do enough of right?!

Personally I think we should all master lifting our own bodies in everyday movements and taking those to more challenging, if not athletic endeavors, if we’re interested. And before we lift weights.

Human nature has us wanting more and faster but in my experience that often means injury for a lot of us – me included recently carrying stuff for my mum in rain soaked muddy grass and slipping heel first into the splits before stopping myself so abruptly I tore my hammy.

The more you move of purpose, the better you do by accident. Not only because your body prioritizes repairing and improving tissues you use frequently (which sounds pretty anti aging to me!), but because if you do trip or even injure yourself, you’ll better be able to help your body help itself!

When you move (workout) mindfully, you’ll find bits that don’t move as well, parts that seem too easy to move, others that will surprise you in the strength they have. Whatever your strengths and weaknesses, it makes sense to move them all if your body’s gonna prioritize repair and improvement on what you move frequently!

But that’s where the key lies. Not just each exercise but how each feels to you. For each exercise, remember to find your own personal starting point. Modify and progress as needed. Injury CAN happen when we load sooner than our body can tolerate. Do you feel tightness, restriction, pain? Remember each sensation. If there is pain, back off the exercise or move slower. If there is restriction or tightness, come back to this exercise. Make a mental note and keep this exercise in your back pocket. While you might think you know, or don’t know, an exercise, remember it’s ALWAYS best to listen to your OWN body’s needs. The intention is function. So, let’s make this body as functional as possible and MOVE!

It’s about creating the space and freedom to enjoy something (living, more movement, anything you want to try!) even better.

Don’t know where to start? Join me in our next FREE online (instagram) challenge to #unlimityourself. I am currently under construction (what others call rehab) following hamstring strain. I’ll be going through a different movement pattern test each day to set our movement baseline. All we need do then in uplevel our baseline by working out, right?!

Be on the lookout on Instagram or DM here to be first in the know.

We’ve all heard it’s not the destination but the journey. And it’s also not the day of the week, the state of ‘fitness’ for which we neither have a baseline nor end point (cos who wants to stop right?!) or a previous body weight to compare our current state of health to.

Starting where you are means adopting a new lifestyle, habits you’ll combine daily no matter how small, to move you into a new healthy version of you, no matter the day of the week, where your ‘fitness’ becomes a daily check with new goals and intentions as you realize your new capabilities and a weight that best suits your healthier body as you go.

So you’re starting Monday you say? Well that’s tomorrow. Are you ready. Whether you are or you aren’t just do it. As best you can. And if you’re in the USA, you’ve got another day right? Or commit and start with us! Just start. You can’t regret beginning!

Waiting for a certain level of fitness before starting is fraught with failure from the start. Cos where is the start? What’s your baseline? So many people have handstands, cartwheels or aerials, splits and backbends, but others might bawk at even getting to any of those ever. I think we should all start with movement pattern baselines. We’ll be doing these in our online training starting next up in July.

And starting when you’re a certain weight? If you do commit to a fitness program involving strength as you should, increasing your metabolic rate and heart health among other things, then you’ll thankfully gain muscle, and you’re body can better serve you. And muscle weighs more than other body matter, so getting fitter means somewhat denser if we’re talking body mass, and water weight and inflammatory weight cannot help but change. So your muscle vs water weights might even equalize each other and your ‘weight’ might not change yet you end up dropping dress sizes!

So start where you are. Do what you can. Use what you can. Just start. You won’t regret it.

Sign up here for our downloadable eBook ‘Move into a Life you Love Now’ and get started on your health. Now 🙂

Clients’ first questions are often about how they can best nourish their exercise and nutrition. But what you feed your body is move than energy equations from physical inputs and outputs. We should intentionally feed our happiness.

Self care is such a bantered around topic of late and correct me if I’m wrong but it seems to involve setting aside a certain amount of time without interruptions.

And sure there are obligations and responsibilities in everyone’s life but it is possible to do self care, or what I feel is intentionally feeding my happiness, daily.

Because that way, your happiness is given the chance to grow stronger. Try these three techniques today:

– take stock

– climb your thoughts

– take yourself on a daily date

Take stock

Write down all the tasks you completed today, rating next to each how they made you feel on a happiness scale (1 being drained, 10 awesome) and a note about each. For instance my day started when I made my bed, a 5, because I’d already achieved and the day was only just starting. Then I finally got around to some mobility, 8, which I want to do earlier in the day so I feel this good earlier and longer tomorrow. Digging a hole at the beach with my son. 7. Ok this is not my idea of wow but we’d just unpacked our stuff delivered from moving from San Francisco and he’s pretty much in heaven or Christmas or everything about anything and it’s infectious! I like to surround myself with 7 people minimum too. And aim to be one myself as much of the time as I can.

Climb your thoughts

No doubt you’re as good as me at down spiraling a situation. Something happens and you see how it’s gonna affect everything else that day and there’s no way out. But equally plausible is climbing that thought up. So that the something that happened might not have been on your idea of getting ahead but instead you see it as a chance to rethink the day and set about a new plan and all that something enabled.

Fortunately we have on average 60k thoughts a day so there’s ample opportunities to practice. Over time the practice of being mindful and intentional in an uplifting way will become habitual.

Take yourself of a date

Each day set aside one thing that achieving will make you feel like you’ve achieved for you. Maybe it’s starting a new movement regime with a simple walk around the block, a craft project, booking a restaurant for whenever you can get in and making new plans around it, writing a letter to someone just for the fun of it, going to the local museum and learning something you never knew. Taking yourself out for a coffee at that new fancy cafe just because and just you just because. Anything!

This weekend we did some serious self care and did whatever we wanted without feeling guilty about it. What so ever. And salty hair, sun kissed skin, big sunnies with my fav mocktail was just my Saturday night.

  • 2 bananas 
  • 2 tbsp maple syrup
  • 3 tbsp nut butter (I used almond)
  • 1/2 tsp each cinnamon, vanilla bean extract or powder and salt
  • 1/2 cup coconut oil 
  • 1/4 cup raw cacao 
  • Sprinkling cacao nibs or chip chips

Combine all ingredients except cacao nips/choc chips 
Press into paper lined tray (mine was 20x20cm)
Sprinkle with nibs/chips
Freeze 2 hours min. 
Keep in freezer between serves 🙂

Freezer fudge
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Your body prioritizes repairing and improving tissues that you use frequently.

Makes sense to try to move daily, with a whole body mobility in mind. Sure you’ll find bits that don’t move as well, others that seem too easy to move, they feel like a waste of time to spend the effort on. But if your body repairs and improves what you move consistently, makes sense to move it all!

And then it’s important to do it every day because you’re different every day.

Our body is built to move correctly all the time, yet we are more inclined to go to the gym for an hour of power then get back to our desk or Netflix binge. We’re teaching our bodies to move at full speed for an hour, then not at all?! Instead of learning to move the way we were meant to move, we focus on ‘working out’ or ‘getting some exercise.’ We should be aiming our exercise and movement programs towards maximizing our movement potential by improving the way our brain talks to our body: simply get brilliant at the basics.

Because our bodies eliminate mobility we don’t use. We bend move twist turn throughout life. If we lose our ability to twist our spine even just walking, we can increase force thru the knees and ankles and even end up with a stiff neck.

Daily mobility means learning how to safely keep our spine young.

Here’s a simple all body mobility flow to try for yourself. There’s no right or wrong, just start small and get as big as you feel you can without going too far ie your joint range of motion. With daily practice that range can only improve, within your needs and requirements as per how you use it:

What: Just do the biggest circles you can and get smaller if you need

Where: Neck. Scapula. Thoracic spine. Elbows. Wrists. Fingers. Lumbar spine. Knees. Kneecaps. Ankles. Toes.

How long: start with 3 each direction. How does that feel?

The more you move into positions on purpose the better you can handle them when you move there by accident.

I really love this birthday cake (and not just because I love a bday bash without the crash http://fitbynature.org/2017/05/kids-birthday-bash-without-the-crash)I use all the best ingredients for the best people’s celebrations in my life! And always gluten free and processed sugar free – just maple syrup in this cake. After my son’s recent birthday party I’ve had so many messages (Thankyou!) that I also wanted to include this recipe but the why to (see ways to detox your little sugar monsterhttp://fitbynature.org/2016/07/sugar-detoxing-your-little-sugar-addict/))

1/3 cup butter (I used half coconut oil half butter), melted

1 3/4 cups almond flour

1/4 cup arrowroot flour

1/4 tsp salt

3 large eggs

1/2 cup maple syrup

2 tsp vanilla extract

1 tsp lemon juice

1/2 tsp baking soda

Preheat oven to 165c/350f and oarchenent line your tin (min was 20x20cm)

Mix together the almond flour, arrowroot flour, and salt.

Separate the eggs in new bowls, adding the yolks to melted coconut oil/butter with maple syrup, vanilla, and lemon juice and whisk to combine. Then adding to flours until smooth.

Beat the egg whites in separate bowl until soft peaks (about 2 min)

Stir the baking soda into the batter and then gently fold in the egg whites (in two batches) into the batter, mixing until only a few streaks are left. Carefully pour the batter into the prepared cake pan.

7. Bake for 35 to 40 minutes, or until a wooden skewer inserted in the center of the cake comes out clean.

Vanilla cake
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Vanilla cake
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  • 1 egg, slightly beaten
  • 1 teaspoon vanilla extract
  • 1/4 cup coconut oil, melted and cooled
  • 1/2 cup coconut sugar
  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 1/2 teaspoon baking soda
  • 3 oz 80% dark chocolate, coarsely chopped*
  • Coarse sea salt, for sprinkling

Preheat over to 180c/350f and prepare paper lined tray

Mix all ingredients adding choc chips and salt last, roll into balls and press lightly on tray

Cook 13-15min. Cool before eating (the choccy is still scorching!) 🍪

Choc chip cookies
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Choc chip cookies
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Now that the dangerous rays of mid summer sun are retreating here in Australia, it might be time to top up on some high quality vitamin D. Yup, time to get into the sun! (And in northern hemisphere too: you’re sitting perfectly just before the sunshine storm)

Every cell in your body has a receptor for D, which makes it more like a hormone than a vitamin. It supports your immune health, is necessary for your body to absorb calcium, and let’s not forget about mood … many of us feel more blue in the winter when there’s less sunshine – or even after a day or two inside all this rain here at the moment!

Vitamin D is made by sunshine and our skin pigmentation is adapted to sun exposure. People living in the higher latitudes have developed light skin to help them take advantage of every possibility to produce vitamin D from sunshine. Unfortunately, for the most part, we do not live in our indigenous homelands and don’t live traditional lifestyles. This causes big problems with vitamin D status!

The ability to produce vitamin D from sun exposure varies with geographical location, skin pigmentation, percentage of body fat, and age.

In Australia there is an epidemic of skin cancer. In the last twenty years the already high rates of cancer have doubled in spite of a huge campaign to use sunscreens. In retrospect, the use of sunscreen decreases the skins ability to produce vitamin D by 97% to 100% by blocking the UVB radiation which produces vitamin D. By preventing burning of the skin, sunscreens may prevent certain types of skin cancer but because they are less protective of UVA than UVB radiation and promote longer exposure by preventing sunburn, they may actually increase the risk of others (arguably the worst, like BCC and CCC).

In general, contemporary attitudes towards sun exposure and sunscreens have not served us well. We should get some exposure to the sun every day that it is possible, we should not use sunscreen, but we should never expose our skin to the point of burning. The pain and inflammation of sun burn is our bodies’ way of saying “get out of the sun” and we should respect that. Having said that, it is important to be intelligent about sunscreen. If we are going to be overexposed for our pigment type, in actuality, it is certainly better to use sunscreen than to burn.

If vitamin D not produced in the skin as a result of appropriate exposure to UVB radiation then it must be ingested either from food or supplements. Although, obviously we would prefer to get our vitamin D from whole foods, this to can be problematic.

The primary dietary source of vitamin D is oily fish. A 3 1⁄2 ounce piece of salmon contains approximately 360 IU of vitamin D followed closely by mackerel with 340, Sardines with 250 and Tuna with 200. The problem with fish as a primary source of vitamin D is that fish often contain mercury and consuming enough fish to supply the optimal amounts could pose a very real risk. Farm raised fish should be avoided. An egg, according to the U.S.D.A., contains about 20 IU’s of vitamin D. It can be assumed that a free-range and grass fed egg would have significantly more. Liver contains 15 IU’s of vitamin D, but again, it would be very important to obtain liver from an organic and grass fed source in order to get the maximum benefit and avoid toxicity.

Industrialized milk, commercial baby formulas, and many processed cereals are fortified with vitamin D2. In the typical highly processed American diet this has been very important in the prevention of Rickets. Whole grains and milk even from organic or grass fed sources does not contain vitamin D in any significant amounts. Since many of us are interested in natural health often avoid fortified, processed foods, it is important to recognize that they must get their vitamin D from other sources.

Because of the logistics of getting enough sun exposure and the general lack of vitamin D in most diets, supplementation should be considered for most individuals, particularly in the Northern latitudes. The form of vitamin D produced in the skin and found in whole foods is vitamin D3 (cholecalciferal). Fortified foods and some supplements contain vitamin D2 (ergocalciferol). Vitamin D2 is manufactured by irradiating fungi and although useful, is less efficiently converted into the biologically active form of vitamin D (calcitriol). Cod liver oil is a rich source of vitamin D3, containing 1,360 IU’s per tablespoon. For many individuals this could be a useful supplemental source if they do not object to the taste and have the ability to properly digest fats. It is important to use only sources that have been tested for contamination, particularly mercury. Most of the professional grade supplement manufactures have a vitamin D3 supplement. To ensure efficient uptake, emulsified products should be considered.

Just make sure you get your D. Soak it, eat it, or supplement it. It supports your health more than we’ve ever realized.

  • 1/3 cup + 1 tbsp any nut butter 
  • 2 tbsp maple syrup
  • 1/2 tsp vanilla extract 
  • 2 tbsp bukinis
  • 1 cup granola (I love Brookfarm gf cacao granola for extra choc-ness!)
  • 1/2 cup choc chips

Mix all ingredients except 1tbsp nut butter and chic chips and press into smallish square tin (I used a loaf tin). Melt choc chips and nut butter and spread thinly on top. Freeze at least two hours and serve straight from freezer for extra crunch. 

Nutty choccy crunchies
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None of us would be where we are alone. Without our friends, family, collaborators, teachers, clients, opponents we really are just alone. And so is our knowledge, our experiences, our ability to grow: alone, unconnected, unuseful, unused.

1. No man is an island. Human beings necessarily depend on one another, and so does our learning: feedback, criticism, sharing, swapping, arguing, embracing knowledge.

2. It takes a village to raise a child. Bring the child back to the village or build your own. An entire community of people must interact with children (and each other) for everyone to experience and grow. We look out for each other

3. And friends just make you feel good. Even though I left so many friends behind in my travels at least I know I have friends all around the world. Friends for life

Moving countries is a great way to re-embrace the need to tie my life closer and closer to the culture around me – to practice, to exchange, to discover, to live together. I’m so excited about this next stage of my life – old friends, new friends, friends I don’t even know about yet!

Come join me?