Our mouth is for eating, tasting, and talking; our nose is for breathing and smelling. It’s when our bodies, or body parts, begin to operate outside their intended function, that problems begin to arise.

If you’re breathing through your mouth while you sleep at night, it’s a big deal. Mouth breathing (asleep or awake) is a strain on your nervous system, airways and lungs.

But in a more positive light, there are huge benefits in nose breathing. Breathing in and out of your nose (instead of your mouth) is a simple way to reap the benefits of better sleep, improved oral and dental health, better focus, memory, and concentration and reduced anxiety.

What’s So Bad About Mouth Breathing?

During mouth breathing, air is forced through our airways at a larger volume than when we breathe through our nose. And when you breathe in air at such a high volume, the collapsible airway tends to collapse.

Mouth breathing impacts blood pressure and heart rate, worsens asthma, and deprives the heart, brain, and other organs of optimal oxygenation

If you’re breathing through your mouth while you sleep at night, it’s a big deal.

Not only does it reduce the quality of your sleep, but it disrupts the balance of your oral microbiome and makes you more prone to tooth decay.

Not just any old tape!

Mouth tape isn’t duct tape or any other random, store-bought tape that you just slap on your lips.

– it’s minimally invasive, pain-free, and completely safe (unlike trying to sleep with heavy-duty duct tape covering your mouth).

– many brands are hypoallergenic, easily removed by simply opening your mouth, and shaped to sit directly on the lips.

– if can’t breath with the tape on, then you wouldn’t fall asleep in the first place

– don’t tape if you’ve drunk alcohol or eaten under two hours before bed

– if it makes you anxious try taping after you’ve brushed your teeth and are getting ready for work – ie while you’re awake and til you’re comfy with it (there are also anti snore chin straps that keep your mouth closed). Just close your mouth.

– becoming a nose breather is a process, but even repeated cycles of just a few minutes of nose breathing can effectively train your body to do it regularly.

– if you‘re a mouth breather, it’s unlikely that your first night of mouth taping will be successful.

– the best thing you can do is to keep trying and be vigilant about practicing nose breathing during the day, when you’re more aware.

In fact we all should practice our breathing. Better breathing is better health: if we can only survive 3 min without breathing, how long can we while optimally breathing?! Surely longer!

Mouth breathing might be one of the biggest reasons for dental cavities but nose breathing is surely THE highest biohack for optimal health.

This recipe has lots of (real foods and flavors) ingredients but is easy to just whiz and store.

DIPPING SAUCE

  • 1 cup coconut milk
  • 1/4 cup red curry paste (see below)
  • 1/2 cup almond butter
  • 1/4 cup coconut sugar
  • 1/2 tsp salt
  • 2 tbsp apple cider vinegar
  • 1/4 cup water

Bring all ingredients to gentle boil on medium heat. Simmer 3-5 min. Cool and serve (store in glass jar in fridge)

THAI RED CURRY PASTE

  • 1/2 tsp ground coriander
  • 1 tsp cumin seed 
  • 1/2 tsp black peppercorns 
  • 2-4 medium red chilies, deseeded 
  • 1 stalk lemongrass 
  • 1 heaping Tbsp fresh ginger 
  • 3 cloves garlic
  • 1 Tbsp fresh turmeric (or 1 tsp ground turmeric)
  • 1/2 tsp sea salt 
  • 1 medium lime, zested and juiced 
  •  1/2 cup diced green onion 
  • 2-3 Tbsp avocado oil
  • 1 Tbsp coconut sugar 

Whiz all ingredients in blender. Store in glass jar up to 10days in fridge

Red curry dipping sauce
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Why do lizards sunbathe? Why do jackrabbits have huge ears? Why do dogs pant when they’re hot? Why do we love and loathe sunshine, cold water, windy days, rainy stormy weather? We regulate our body temperature by thermoregulatory strategies that are arguably physical as well as mental.

I remember Easter weekends as a kid when we’d have a late southerly and boom, it was winter. Well winter for Australia anyway. We’d have our fire laid ready cos love getting our cosy on (& my boys are both pyros).

Having just had an incredible endless summer- leaving California at the end of summer (& then their Indian summer) then coming to Australia at the end of spring and getting the full brunt of summer just gone, this lovely sunny Easter weekend isn’t unwelcome. It’s still lovely basking in sunshine Thankyou!

But something in me knows I can’t always seek sunshine. We’ve gotta open ourselves to every weather and find stability in navigating conditions.

Description

Thermoregulation is the ability of our body to keep its temperature within certain boundaries, even when the surrounding temperature is very different. It’s so important to our metabolism and our energy perception as much as creation.

– We can alter metabolic heat production to maintain body temperature using both shivering and non-shivering.

– by shrinking and expanding our blood vessels to the skin, we can alter our exchange of heat with the environment.

– our body can arrange blood vessels in which heat flows from warmer to cooler blood, to reduce heat loss.

– and of course we sweat and pant during exercise all in the name of body temperature regulation.

I love to challenge mine. Infra red saunas, polar plunges, swimming in the ocean (no matter the temp outside). I used to be such a coldy cat always. And then I had my brain tumor operation. Now I know it’s importance.

Our body’s (& your mind’s) thermoregulatory strategies can bring us a sense of confidence. Things come and go and change. And so can we!

And there’s stability in awareness.

INGREDIENTS

  • 2 cups buckwheat flour
  • 2 cups almond flour
  • 3 tsp baking powder
  • 1/2 cup olive oil
  • 1 cup coconut milk
  • ¼ cup maple syrup
  • 2 tsp vanilla extract
  • 1 tsp ground cinnamon
  • 1 cup raisins
  • Melted dark chocolate for crosses

METHOD

Preheat oven 160c/320f

Mix dry ingredients in one bowl and mix wet ingredients in another. Add together. Let sit to 5 min. Makes sticky dough

Shape into balls on paper lined trays. Add crosses in melted choc

Bake 35 min, turn off oven and leave in for another 5min

Hot Cross Buns
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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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