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SEE SOMETHING YOU LIKE? CLICK ON THE PRODUCT DES
STYLES AND COLOURS MAY VARY FROM STORE TO STORE. WHILE STOCK LASTS.
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When it comes to getting the world excited about health and good food, there is very li ttle Lola Berry won’t do.She’s convinced a TV host to swallow raw wasabi on live, national television. She’s dived into dumpsters on the
streets of New York (…and eaten from one!). She’s run madly in search of water after daring to munch on oneof the world’s hottest chillies and she’s handed out actual Black Eyed Peas to celebrities at an official “Black EyedPeas” red carpet event (…and they loved them!).
Lola has written three books – The 20/20 Diet, Inspiring Ingredients and her latest book, The 20/20 DietCookbook, was released in February this year (on sale in Body stores from Monday 17 December). Lola is also ayoga teacher and relocated from Melbourne to Sydney in March 2014.
She’s very colourful. She’s very passionate. She’s very Australian. With a Bachelor of Health Science,Lola knows what she’s talking about and she’s got a secret: the most nutritious, healthy food is alsothe tastiest! Whether through her TV appearances, radio spots or her popular web series, Lola is reaching out topeople all over the globe…and people are listening!
Kayla is a leading Australian personal trainer from Adelaide. She has applied her experience working withwomen to develop unique workouts that target their problem areas and give them bikini body confidence.
Kayla uses her Instagram and Facebook presence (one million + followers) to share client transformations,healthy eating ideas, and training tips. Her 12-week nutrition and training programs have helped thousands ofgirls to achieve their dream body. She says the most rewarding part of her practice is “inspiring women to movetowards a healthier lifestyle” and “to be the best that they can be”.
Sammy Veall is the owner and founder of Yoga 213 studios in Melbourne and Bondi.Finding Hip Hop Yoga amongst her travels to LA last year, Sammy returned home with a dream
to open a happy yoga place with a relaxed environment filled with music and laughter.She believes that yoga is the way to happiness and is suited to every being of any shape and size.
Sammy is trained in Vinyasa, Hatha, Niyama Hot and Yin yoga and is a regular authority on allthings yoga related, appearing in Women’s Health magazine, Yoga Journal and The Age newspaper.
Sammy is also an Ambassador for Diabetes Australia.
L0LA BERRY
KAYLA ITSINES
SAMMY VEALL
lolaberry.com | @yummololaberry
kaylaitsines.com.au | @kayla_itsines
yoga213.com.au | @yoga213
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ccoconutwater.com | @ccoconutwater
Annie Coyne & Sarah Trotter
Matt Dunne
Tara Fitzgerald
Mariah Fox
Belinda Hartley
iscreamnails.com.au | @iscreamnails
Angie Lie
Elliott-Mae Drew | fitwithel.blogspot.com.au | @fit_with_el
Leigh Masek
Luke McLean
Sean Petty
Penelope Reidy
Olivia Taravillo
Natalie Trotta
C Coconut Water
Body Graphics Guns & eBook Designers
COG Multimedia Guru
Body PR Pro & Sub Editor Extraordinaire
Body Social Media Maven & Beauty Buff
Brand Art Director
I Scream Nails, Melbourne Nail Artists
Body HQ Recruiter & Holistic Health Coach
Fitness Instructor, Model & Blogger
COG Health and Wellbeing Whiz & Personal Trainer
COG Health and Wellbeing Manager & Ideas Man
COG Head Chef
Editor in Chief
Street Style Stunner
Body Digital Marketing Coordinator & Styling Superstar
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ACTIVE SWIM
Finally - a swim collection you can wear without the risk of losing your
bikini top!
In surfer and scuba-influenced fabrics like neoprene and mesh, with
functional, sports-inspired details, this range is designed with an active
lifestyle in mind.
Whether it’s paddle boarding, surfing or your morning beach run, these
pieces combine the best elements of swim and simple activewear.
Think: industrial zips, high necks and racer backs.
Coordinate with your workout basics for a seamless summer wardrobe.
Surf Neo Zip Crop / Seafoam &Black $29.95, Surf Neo Bikini /
Black $19.95
Paddle CropTank / Seafoam
$19.95
Exposed RacerCrop / Black $19.95
Aerobic Brasiliano /Black & White Stripe
$19.95
Bar Back Crop / Seafoam & Black $19.95, Sportsluxe Hipster / Black $19.95
LS Paddle Top /Seafoam & Black $29.95
Surf Neo Bikini / Seafoam & Black $19.95,Sportsluxe Hipster / Seafoam $19.95
Wave Runner /Black $19.95
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This summer’s most unexpected necessity is the sportier, lessglamorous member of the sandal family – the pool slide.
Fashion’s latest shoe crush is clunkier, chunkier and stompier
than ever before.
A luxed up take on the traditional rubber, these slides have a
minimalist, grunge aesthetic; plus the elusive power of ‘she’s totally
got it’ fashion awesomeness (not generally associatedwith comfortable, affordable footwear!).
Wear everywhere, with everything (seriously)…
t h ePOOLSLIDE
Pool Slide / White $19.95 (or $10 with any purchase)
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FIRST CLASS STYLE:THE STUDIO HAREM
Appropriate attire is crucial
for long haul travel.
It’s all about comfort (must be
pyjama-like yet presentable), warmth
(to protect against the pumping air
con) and marle fabrics (to mask the
inevitable mystery spills and stains).
These slouch pants are plane-perfect.
Paired with a basic tee, denim jacket
and wedge sneakers, this outfit is
fashionable enough to entertain the
thought of an upgrade (please?) AND
functional enough to endure the hours
spent in transit (beauty sleep
almost guaranteed!).
Chillax Denim Jacket / BrightBlast Blue (Cotton On) $59.95,Studio Harem/ Black Marle$29.95, Hooded Sheer Knit /Seafoam $29.95, The Crew /Maria Stripe White/GreyCotton On) $14.95
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Stylish loungewear is not an oxymoron.
Effortless, dressed down and damn comfy, you’ll
want to wear this 24/7. Coordinate oversized,
pyjama-like pieces with basics and lace for the
ultimate lazy day look. For stay-ins, sweet dreams,
sleep-ins and supermarket runs - our luxe lounge
is cosy enough to curl up in and cool enough
to wear out in public.
DRESSED
CHILLTO
Drapey Cami / French NavyTropical $19.95, Lace Hipster /
Pink Glow $9.95
Lace Body You Wirefree /Cream $14.95, Boxy LoungeTee / Seafoam Marle $19.95,Lounge Pant / French Navy
Tropical $24.95
Drapey Cover Up / French NavyTropical $29.95, Lace KIR Bandeau/ Seafoam $19.95, Hailspot Boxer /
Ballerina Pink $19.95
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MIX, MATCH& MISMATCH
The best part about matching your swimwear?
You can double your options by wearing the
pieces separately. The endless mix and match
combinations mean a different look for everydayof your summer vacay…
How to maximize your swim wardrobe:
• Buy the matching set. Coordinating top to toe
may just be the easiest look yet. Worn together
these dynamic duos are simple, sleek and
sophisticated. Worn separately… two matching
sets = four combinations, three matching sets
= nine combinations, and so on..!
• Mix and mismatch solids and prints.Coordinate a block colour with a patterned
separate by matching the most prominent
colour in the design. Or strategically clash by
choosing a contrast colour or print.
• If in doubt, pair your separates back with
black. Or for a more adventurous approach, try
a black and white stripe.
Super Lined Triangle / Cantelope $19.95, Cheeky Bikini / Black & White Stripe $19.95,
Flirty Bikini TS / Cantelope $19.95,Frill Bikini / Black $19.95,
Itsy Bitsy Brasiliano TS / Leopard $19.95
UP 2 / Black $24.95, Super Lined Bandeau/ Leopard $19.95,Gathered Bandeau/ Cantelope $19.95, Frill Tank/ Black & White Stripe $19.95,
Cheeky Bikini/ Cantelope $19.95
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THELOUNGE DRESS
We love this dress! At-home-or-out-
with-the-girls - this is the ultimate
easy wear piece.
The versatile crew neck t-shirt
design and super flattering, loose fit
silhouette make the lounge dress the
ideal layering item (think: over a bikini,under a denim jacket, or with a shirt
tied round your waist).
We’re wearing ours with a luxe
bralette, Superman-style (because yes,
underwear IS the new outerwear)…
Lounge Dress / Grey Mottle $24.95,Luxe Bralette / Mini Stripe Bretton
$19.95, Active Backpack /Black &White Stripe $24.95
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THE LUXETRACK SHORT
Thank you fashion! In sporty sweatshirt material,
with an elasticised waist and roll up cuff, the luxe
track short is casual-chic at its best.
This on-trend update to your basic gym short is soft,comfy and slouchy through the hip…
Pair with athletic-inspired pieces for understated
off-duty style.
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sporty staplesWe’ve got you covered with our must-have tops- your everyday go-to, essential workout andfavourite layering pieces.
Meet the sporty staples (and give yourbasics wardrobe an overhaul)…
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2
3
4
5
The Workout MuscleTank $19.95
The Active BurnoutTee $19.95
The Boxy LoungeTee $19.95
The Rib Tank $14.95
The Cropped LS Tee$19.95
Two Way Crop / Ink $19.95, LuxeTrack Short / BB Charcoal Marle
$19.95, Exercise Bum Bag / Black $14.95
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THE LACETRIANGLE BRA
Lightweight, sexy and designed
to be deliberately shown off;
the lace bralette is our latest
lust -have item.
Layer under loose, low-cut
or sheer tops for a peek of
lacy straps and sides.
It’s this summer’s essential
accessory; we want one in
every colour…
Flirty Lace Bralette / Leopard$14.95, Workout Muscle Tank /White $19.95, Clare Fray Short /Black (Cotton On) $34.95
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PALM TREES& PINEAPPLES
It’s official; this year’s take on tropical print is all about exotic fronds and fruit.
Synonymous with sand between your toes, sun on your skin and salt in your hair,
there is nothing more appropriate to turn up the heat on your summer holiday.
An edgy and playful alternative to feminine florals, our favourites are…
• The bold, all-over palm print.
• The pineapple motif, either as a strong graphic icon or stamped across a garment.
• Fruit-flavoured slogans.
Tank One Piece /Pineapples, Black $39.95,Drapey Tassle Tie Boxer/
Black Palms $19.95
Ex Boyfriend Tee / Pineto my Apple $19.95 SoftLace Trim Bikini / Black
Pineapples $9.95
Printed Muscle Tank / Pineapples,White $19.95, Active Core 7/8/
Quirky Pineapple $29.95
Kimono Gown / Monstera Palm$24.95, Booster Bandeau / MonsteraPalm $24.95, Strappy Cheeky Bikini /
Monstera Palm $19.95
Palm Tote (BCOF) $2.00
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THE KIMONO
Embrace the breezy, barely there brilliance of this season’s most coveted trend - The Kimono.
Wear as a silky jacket, sophisticated cover-up or simply look fab while drinking your morning coffee.
This versatile, throw-on-over-everything piece adds boho-cool to any outfit. Here are three looks we love…
Drapey Cover Up / Black Palms/Black Lace $29.95, Rib Tank /White, Black $14.95, Satin TieSassy $19.95
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Drapey Cover Up / Black Palms/Black Lace $29.95,
Bond Bandeau / White & Black $19.95, Strappy Starlet High Waisted / Black $19.95
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Drapey Cover Up / Black Palms/ Black Lace $29.95, Lace Longline Booster
Bra/ Black $29.95, Nicola Rip Short /Love Blue (Cotton On) $34.95
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Make a feature of frilled or
fringed tops. Pair with a
slouchy patterned pant for
bikini-hour beverages.
Fringe Bandeau / Washed Watermelon $19.95, Itsy Bitsy Brasiliano (TS) $19.95,
Lounge Pant / Geo / French Navy $24.95
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A black one piece is the
perfect base for après-sun
attire. Add a longline kimono
and statement shades for
instant laid back glamour.
Long Kimono Gown / Summer Red Palm$29.95, Tank One Piece / BB Black $39.95
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THIS SEASON’STAN LINES
Beach bound? Make a splash in this summer’s vacay inspiring styles…
• Girly glamour rules poolside this season with rouching, frills and fringing.
Keep it edgy by opting for details on one piece not both.
• Strapping and cut out designs – keep a look out for crisscross straps,
wrapped at the waist in separates and side cut outs and plunging necklines
on one pieces.
• Retro-inspired beach attire with balconette booster tops and high waisted
bottoms.
• All things vibrant – bright and bold pops of solid colour coordinated with
tropical foliage, floral and tribal botanical prints.
Frill Tank / Washed Watermelon $19.95, Strappy Cheeky Bikini /
Black $19.95
Starlet High Waisted Bottom /Washed Watermelon $19.95
Festival Strappy Crop /Black $19.95
Fringe Bandeau / Black$19.95
Strappy Starlet High WaistedBottom / Line Botanical $19.95
Booster Bandeau / LineBotanical $24.95
Pool Slide / White $19.95(or $10 with any purchase)
Cut Out Frill OnePiece $39.95
Beach Bag /Black $19.95
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CHOOSE A CIRCUIT (LOWER OR UPPER BODY).
COMPLETE THE EXERCISES IN THE CIRCUIT,
IN THE ORDER LISTED, FOR THE
SET AMOUNT OF REPETITIONS.
REPEAT THE EXERCISES FOR 7 MINUTESSTRAIGHT, REST FOR 60 SECONDS,
THEN REPEAT THE CIRCUIT FOR 7 MINUTES.
FOR A FULL BODY 28 MINUTE WORKOUT,COMPLETE BOTH CIRCUITS TWICE!
WITH KAYLA’S HELLO SUMMER
BEACH BODY WORKOUT…
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X H O P S
B O X J U M P S
D O U B L E P U L S E J U M P S Q U A TS S U MO J U MP S QU AT S
40 REPS
20 PER LEG
20 REPS
15 REPS
20 REPS
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S N A P J U M P S
B O X J U M P S
D EC L I N E P U S H U P S P L
M O U N T A I N C L I M B E R S
15 REPS
15 REPS
20 REPS
10 PER SIDE
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1. Use those warm mornings and beautiful summer nights to youradvantage! There’s nothing better for boosting your metabolism first
thing in the morning than going for a walk outdoors before it really
heats up out there. Head down to the beach with some friends, grab
a fresh juice or smoothie and power walk along the sand. Warm
breezy summer nights are also a perfect time to go for a fast paced
stroll. Challenge yourself with a hill inclined walk and
watch the sun set over your city.
2. Pick your perfect bikini! Make sure that you’re wearing a bikini
that actually fits, particularly around your bust. If you need advice,
bring a friend along on your shopping trip to help with styles andsizes. There’s nothing worse than a bikini that is too big or too small.
If you’ve got it, flaunt it! Choose a bikini that accentuates your
amazing figure. Pick a bikini that compliments your skin tone. If you
have olive skin, a fluro coloured bikini will look incredible on you!
3. Take advantage of the amazing variety of fresh fruit that is
in season during the summer months. I personally love to cut up
watermelon into bite-sized pieces, pop them into a sealed container
and chill them in the fridge for a cool and refreshing snack!
4. Travelling for the summer? Don’t let it put a stop to your healthy
eating regime! Do your best to follow your normal day at home.Anywhere in the world will have “similar” foods available for each
meal. It’s just a matter of tailoring the slightly
different options to suit your needs.
5. It’s so easy to become dehydrated really quickly during summer.
You will be sweating more due to the hot weather, which means
you are losing more fluids than you normally would in the cooler
seasons. Make sure you are replenishing lost fluids with water
– not sugary fizzy drinks or bottled juices. I LOVE fruit infused
water! I usually cut up some fresh lemon or lime and add it to my
chilled water. It tastes amazing and gives you a vitamin C boost!
Strawberries and kiwifruit is another amazing mix to try.
FROM KAYLA ITSINES
K
1 MINUTE
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** REPEAT EACH
E XE R C I S E F OR 4 0S E C ON D S W I TH 20
SECOND BREAKS
I N B E TW E E N .
REP EAT T HE
S E Q U E N C E T W I C E .
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1 . D I P S
Position your hands shoulder-width apart on a secured bench or step.
Slide your bum off the front of the bench and extend your legs in front
of you. Bend your elbows to 90 degrees, lowering your bum towards the
ground and keeping your back close to the bench. Return to starting
position and repeat.
2 . P U S H U P S
Balance on your hands and toes, with your back straight and bum
tucked in. Lower your torso towards the ground keeping your elbows
tucked in. Push yourself up to the start position and repeat.
(For an easier modification, balance on your knees.)
3 . B I C E P C U R L S
Use your water bottle as a makeshift dumbbell. Stand with your legs
shoulder-width apart and arms by your side. Bend your elbow and lift
the water bottle towards your shoulder. Lower your arm to your thigh
and repeat. Change arms.
4 . D I A M O N D P U S H U P S
Balance on your hands and toes, with your back straight and bum
tucked in. Create a diamond shape on the ground by touching your
pointer fingers and thumbs. Lower your torso towards the ground keep-
ing your elbows tucked in. Push yourself up to the start position and
repeat. (For an easier modification, balance on your knees.)
5 . A I R P U N C H E S
Stand with your legs shoulder-width apart with your fists clenched infront of your chest. Punch straight out into the air, keeping your wrists
in line with your shoulders. Go as fast as you can, alternating arms.
3.4.
2.
1.
KIR Workout Bra / Black Palm $29.95,Running Short/ White Perforated / BB
Black $24.95
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1 . H I P R A I S E S
Lie on your back with your knees up and feet on the ground. Squeeze
your glutes and hamstrings while lifting your hips towards the sky.
Hold.
2 . J U M P L U N G E S
Stand with your feet together. Lunge forward with your right foot, then
jump straight up and switch legs midair. Land in a lunge with your left
foot forward. Repeat, switching legs each time.
3 . S U M O S Q U A T S
Stand with your feet shoulder-width apart and toes pointed outwards.
Drive through your heels, bending your knees until your thighs are
parallel to the ground. Return to standing and repeat.
4 . H I G H K N E E S
Run on the spot, lifting your knees to your chest.
5 . S T R A I G H T L E G D E A D L I FT Stand with your feet together. Kick your right leg back and lean
forward, forming a T-shape with your body. Squeeze through your
grounded leg for balance. Hold. Repeat exercise on your left leg.
Hold or repeat each exercise for 45 seconds with
15 second breaks in between.
3.
10 MINUTES A DAY TO A
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2. TRICEP EXTENSIONSStand with your legs shoulder-width apart. Hold the bot-
tle with two hands above your head. Bend your elbows to
lower the bottle to between your shoulder blades.
Extend your arms to starting position and repeat.
3. SINGLE LEG STAND UPSSit at the front on your chair. With your left leg flat on
the floor, raise your right leg and stand up. Sit down and
repeat. Repeat for both legs.
Repeat each exercise for 40 seconds with
20 second breaks in between.
Repeat the sequence twice.
Use your water bottle as a makeshift dumbbell.
1. BICEP CURLS Stand with your legs shoulder-width apart and arms by
your side. Bend your elbow and lift the bottle towards
your shoulder. Lower your arm to your thigh and repeat.
Repeat for both arms.
STEP
AWAYFROMYOUR
DESK
Move Jogger / Even Stripe Black $24.95,Printed Active Muscle / BB Grey Marle $19.9532
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WORKOUT BASICSno girl can live without. . .
The Workout K.I.R. Bra $29.95
The Core Capri $24.95
The Running Short $19.95
The Yoga Crop $19.95
The Studio Pant $19.95 The Owen Trackpant $19.95
The Yoga Mat $29.95
The Printed Muscle Tank $19.95
The Barrel Bag $29.95
The Water Bottle $9.95
1 2
3
45 6 7
9 10
10
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Attack Yoga Crop / Mini Bretton Stripe$19.95, Active Core Capri / Ink $24.95
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WITH A BREATHING EXERCISE – The most relaxing and present exercise we can do
is to focus on our breath. During savasana if you are in class or if you are taking a breakat home before bed try this little breathing exercise to calm down the nervous system. Lying
on your back take your feet as wide as your mat, or a little wider than your hips. Take one hand tothe belly and one hand to the chest so you can feel the belly rise and fall with each inhale and exhale. As
you inhale start to count to 4, hold the breath for 1, then exhale to the count of 4. Continue this rhythm for 10cycles.
This is a great pose for relieving stress and depression, but also really good for digestion,so can be a good pose to do before you go to bed. Start lying on your back and pull theknees up into the chest. Lift the hips up and place the hands in the small of the backwith your finger tips pointing up towards the sky. It’s important to keepgazing at your chest rather than looking left or right as this can cause injury in the
neck. You want to try and stack the hips above the shoulders, knees above the hips and theankles above the knees so you are in one direct line. Stay for around 10 breath cycles.
Great for digestion, really relaxing and de-toxifying for the spine. Start lying on yourback and pull the right knee into the chest leaving the other leg relaxing on the
ground. You want to try and pull the knee in towards the armpit to increase the stretchbefore pulling the knee across the body and gazing over to your right.
Really try and keep the right shoulder down and then close down the eyes. Stay for 10 – 20breath cycles and then switch sides.
This is a great pose to really ground you at the end of your practice. You can alsodo this pose right before going to bed, which can be nice if you’ve been on your feet
all day! Start lying on your back then pull the knees into the chest hugging themin nice and tight. Take a hold of the outside of your feet and pull the knees down in
towards your armpits. Keep pulling the hips back down towards the ground and make sureyou relax the head down too. The ankles should be stacked above the knees, and the kneeswide. Stay here for 10 breath cycles or more if you need. In yin yoga we can hold this pose
for 3 minutes.
FROM SAMMY VEALL
The all time greatest hip opening pose and a niceway to tune in to your body. Start in a downward dog and inhale the right leg up
to the sky, exhale take the knee to right elbow and set it down on the mat tryingto have the right foot as close to the left hand as possible. Un-tuck the back toes
and square off the hips. You can fold forward and rest on the elbows or if you havereally open hips you can reach the hands all the way out in front and
rest the head down on the ground.
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Energize your legs and butt! It looks exactly like it sounds. Step the feet togetherand squat down like you’re sitting in a chair. Looking down over the knees make
sure you can see all 10 toes, if you can’t, pull hips back and tuck the pelvis undermaintaining a straight spine. Arms reach up high, activating the fingers and the triceps.
Stay here for 8 breath cycles and then fold forward and repeat a few times.
Start lying on the floor, bend the knees and pull the heels in close towardsyour buttocks. Make sure you can reach the backs of your heels with your
fingers and set the feet to hip width apart (about two fists). Tuck the pelvis underand pull the belly into the spine switching on the core and roll the hips up high to
the sky. Keep hugging the muscles in the legs towards each other making sure theknees don’t splay out to the sides. Move the chin away from your chest and relax the neck.
Continue to breathe in and out through your nose for 8 breath cycles.
Start lying on the floor, bend the knees and pull the heels in close towards your
buttocks. Make sure you can reach the backs of your heels with your fingers and set thefeet to hip width apart (about two fists). Tuck the pelvis under and pull the belly into the spine.
Take both hands beside your head with the finger tips pointing towards your shoulders, palmsshould be completely flat on the ground (if not keep trying bridge pose for a few more times untilyour shoulders start to open up). Push down through the hands and lift yourself up onto the crown ofyour head. Take a breath here and then push down through the feet and lift your hips up high to the sky.
Stay here for 8 breath cycles.
This is one of my favourite poses. Really great for strengthening your arms andabdominal muscles, and your legs too! Start in a high plank, making sure theshoulders are stacked over the hands. Roll onto one side stacking the feet on top of
one another and reaching the top hand up keeping the fingers activated. Roll the hipsforward and then lift them up towards the sky, you should feel the strength coming
from your bottom oblique muscle. Hold here for 8 breath cycles and then switch sides.
High plank, chaturanga, upward dog and downward dog. The flow is greatto do at home when you first wake up to really energize the body and mind.
Repeat this same sequence 5 or 6 times to get the best benefits.
FROM SAMMY VEALL
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5 :3 0 A M | Wake up!
6 :3 0 A M | Teach one hour of hip hop yoga at Yoga 213.
8 A M | Fresh Ginger Tea followed by a walk with mydog Tilly around the Tan (Melbourne).
9 :3 0 A M | Summer fruit salad with five:am organics yoghurt.
1 2 P M | Practice Yin Yoga at home and work ondifferent transitions from arm balances to inversions.
1 : 3 0 P M | Salad of cucumber, almonds, fresh tuna,spinach, avocado, lemon, coriander, mint and capsicum.
5 P M | Take Tilly for another walk around the streetsnear my house and get an almond milk chai, my fave!
6 :3 0 P M | Teach one hour of hip hop yoga at Yoga 213.
8 P M | Fresh salmon with ginger, chilli, lemon and tamaribaked in the oven and served with wilted kale and carrots.
9 P M | Another fresh ginger tea for digestion.
5 :3 0 A M | Wake up!
6 :3 0 A M | Teach one hour of hip hop yoga at Yoga 213.
8 A M | Acai bowl of frozen acai berries,coconut water, 1/2 frozen banana,topped with chia seeds, banana and almonds.
1 1 A M | Drive to Elwood (Melbourne) and walkalong the beach with Tilly and stopby Combi for a raw smoothie!
1 : 3 0 P M | Poached eggs with quinoa,wilted kale, mint, parsley, lemon & sea salt.
3 P M | Goji berries, sunflower seeds & almonds.
4 P M | Practice 1.5 hours of yin yoga at home.
6 P M | Light walk with Tilly - I lovebreathing in fresh air in the afternoon!
7 P M | RELAX (no teaching!)
8 P M | Out to dinner for Japanese -edamame beans, sashimi and green tea.
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A hit with road-trippers, this tea is great for com-batting motion sickness. Add grated orange zestand ginger to a pot of hot water and steep for at
least 10 minutes. Enjoy with a drizzle of honey andan orange slice. Perfect served warm or chilled!
Fresh and thirst quenching, this tea is best servedchilled after a long summer day at the beach. Mix
fresh lemon balm leaves and lavender buds andsteep in hot water for 3 minutes. Add cold water
and serve in long glasses with ice and lemon slices.
Our go-to tea for a good night’s sleep is a mixof fresh chamomile, mint and catnip. Combine a
teaspoon each of herb in a glass of warm water torelax and unwind after a day in the sun.
This tea is perfect for aiding digestion (especiallyafter a big BBQ!). Add a fresh mint leaves and
lemon verbena to a pot of hot water and steep for5-10 minutes. Gorgeous served in coloured glasses
with a small amount of sugar.
The ideal blend for hydration and headaches! Adda teaspoon of dried hibiscus, lemongrass, ginger
rot and echinacea to a pot of hot water.
T H E T H I R S T Q U E N C H E R
T H E T U M M Y T E A
T H E S W E E T D R E A M E R
T H E D I G E S T I V E D E L I G H T
T H E M O R N I N G A F T E R
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GRAIN FREE BLUEBERRY& COCONUT MUFFINSFrom Lola Berry’s The 20/20 Diet Cookbook
When you decided to get really healthy, the first
thing you think of is all the things you’re going to
miss out on, well that’s what I do! And the best
news is that you really don’t have to miss out on
a thing! And the best thing about these muffins
is that they’re high in protein so you won’t get
that sugar crash and you’ll get sustained energy
levels, these are the perfect snack to help keep
you on The 20/20 Diet path, so try this sweet
treat and you’ll realise how much better these
guys taste than any wheaty, sugary muffin, life
changing stuff!
Ingredients:
• 3 cups of almond meal (same thing as almond
flour)
• 2 teaspoons of gluten free baking powder (any
health store will stock this)
• 4 organic free-range eggies
• 1/2 a cup of melted coconut oil
• 1/4 of a cup of almond milk
• 1 teaspoon of cinnamon
• The scrapings of one vanilla pod (or 1/4 of a
teaspoon of the powdered jazz)
• 4 tablespoons of maple syrup (can also use
honey, coconut nectar or brown rice syrup,
whatever tickles your fancy)
• 1 cup of shredded coconut
• 2 cups of blueberries (you can use fresh or
frozen for this creation)
• Then a few more shards of coconut for the top
Makes about 12 muffins.
Preheat your oven to 180 degree Celsius. In a big
bowl mix your almond meal and baking powder,
then add the eggs, coconut oil, almond milk,
cinnamon, vanilla, maple syrup and mix it all
together really well, then gently fold through the
shredded coconut and blubs. Then spoon your
mixture into paper-lined muffin tins, then sprinkle
with a few more shards of coconut and bake for 20-
30 minutes, they should be golden on top and youcan always poke one in the middle with a skewer to
check they’re perfectly cooked. Then let it rest and
enjoy, I love to cut one (or two) in half while it’s still
warm and spread almond butter inside!
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VEGGIE PIZZAWITH CAULIFLOWER BASEFrom Lola Berry’s The 20/20 Diet Cookbook
When I was studying an amazing teacher
named Randa (who was a total gift to me,
she taught me so much, but most of all shetaught me that I needed to believe in myself
to succeed, it didn’t matter what anybody
else thought, just me, it was such a penny
drop moment for me), anyway this amazing
lady always told me that if you’re going to
take a food away from a client, then you
always need to replace it with something.
Pizza is such a favourite for so many people,
and this little creation means no one has to
miss out. Instead of having wheat in the basethis base is made out of blitzed up cauliflower
and almond meal. It’s a winner, now I’ve made
this pizza a green one, but you can seriously
top it with roasted pumpkin, spinach, marties,
meat, eggies, pineapple, whatever floats your
boat!
For the crust:
• 2 cups of steamed cauliflower
• 2 organic and/or free-range eggies, 1/2 a cup
of almond meal (same thing as almond flour)
• 2 tablespoons of extra virgin coconut oil,
melted
• Salt and pepper to season
• Plus a few dried chilli flakes if you love spice
like me.
Topping;
• 4 tablespoons of tomato paste
• 1/2 a bunch of fresh basil roughly chopped
• 1 zucchini cut into thin discs
• 1 cup of broccoli chopped up finely
• 1/2 a cup of chopped swiss brown
mushrooms (or whatever mushies you
can find fresh at your local market)
• 1/4 of a cup of pitted kalamata olives
roughly chopped
• 1/4 a punnet of cherry toms• 1 medium sized red chilli
• A few chunks of goats feta broken up (keep
these out if you want it to be vegan friendly)
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• Salt and pepper to taste
• A handful of baby spinach
• A nice drizzle of extra virgin olive oil
• 1/2 a cup of raw sunflower seeds
• 1/2 a cup of raw pepitas (also called pumpkin
seeds)
• 1 handful of sunflower sprouts (these can betricked to find but if you can’t any sprouts
will do perfectly well)
Makes 2 thin pizzas.
Preheat your oven to 180 degrees, get your
steamed cauli and mash it until it looks a bit
like rice (can use the back of a fork or whizz it
up in the food processor), then in a bowl mix
you cauliflower with the eggs, almonds meal
and coconut oil, season with salt and pepper,
then spike it with chilli flakes if you’re a chilli
nut like me, if you don’t like spicy things then
hold the chilli flakes. Get yourself two baking
trays and on each one place half of the crust
mixture, then form into a circle shape, and
cook for 10 minutes (if it’s thicker it will need
a little more time), you’ll know it’s ready when
the edges start to brown slightly. When you
pull it out, don’t sweat if it’s still a bit mushie,
it’s going to get cooked again with the toppings
in a sec. Now it’s time to dress your pizza, start
with the tomato paste, I don’t know about you
but I love all the flavour to get to the edges
evenly (very Virgo of me), so spread the pastes
evenly, then pop on your basil bits, followed
by the zuc discs, broc, mushies, olives, cherry
toms and chilli, then grab your chunks of
goats fetta and break it up over the top (this
will melt into magicness), then season with a
good quality salt (I love to use Himalayan or
Murray River pink salts) and cracked pepper.
Then pop your amazing creation back into the
oven and bake for a further 5-10 minutes. Then
when she’s ready drop a big handful of raw
baby spinach on top (it will wilt with the heat
anyway) then give everything a lovely drizzle
of extra virgin olive oil, and sprinkle with raw
sunflower seeds and pepitas, plus the fresh
sunflower sprouts! It’s delishimo!
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CLUB TROPICANASMOOTHIEFrom Lola Berry’s The 20/20 Diet Cookbook
Smoothies are such a great way to get loads of
nutrients in without losing the fibre content (when
we juice things the fibre is gone), plus smoothies
are so quick to prepare! Sometimes I practiseyoga in the evening and when I get home I’m too
“yoga stoned” to cook so I whip up a smoothie
and the job is done in literally 5 minutes!
Ingredients:
• 2 cups of coconut water
• 2 tablespoons of extra virgin coconut oil
• 1 frozen banana
• 1 cup of pineapple
• 1 cup of mango
• Optional: 1 handful of baby spinach (it won’t
change the flavour, it will just add more
nutrients)
• 1 tablespoon of chia seeds to sprinkle on top.
Serves 2.
Pop all your ingredients into the blender and keep
blending until it’s silky smooth. Then pour out and
sprinkle your chia seeds over the top! This one is
super summery, so perfect post work out.
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O U R F A V E A C C O M PA N I M EN T T O A B EA C H S I D E B E V ER A G E…
S ER V E W I T H C O R N C H I P S .We know nuts often receive a less than flattering rap, because
of their high fat content, but let us debunk that myth once
and for all. Nuts are an essential part of our diet and their
nutritional benefits far outweigh any negative press these little
delights might receive. Here are four reasons you should go
nuts for nuts this summer.
1. Don’t believe everything you read, nuts can help with weight
loss! Findings from the Nurses’ Health Study showed that nut
eaters were thinner than non-nut eaters.
2. Further studies have shown that those who consume nuts five
times a week reduce their chances of a heart attack by 50%.
3. Nuts contain high amounts of fibre, protein, Vitamin E (which
is good for your skin) and a variety of essential minerals.4. Most nuts are high in Omega 3 fatty acids, which have been
shown to lower cholesterol.
Here is a selection of our favourite nutty snacks:
• Almonds are the superstars of nut family (and our favourite
high protein snack). Almonds are richer in vitamin E, calcium,
magnesium and potassium than any other nut. They’re also a
significant source of protein and fibre, a powerful antioxidant
and naturally low in sugar. #weheartalmonds
• Pistachios are the most ‘slimming nuts’, as they are very low in
calories. This little green nut is also very powerful – it’s a good
source of vitamin B6, which can lift your mood and strengthen
your immune system!
• Have you ever noticed that walnuts look like the brain?
Studies have shown the consumption of walnuts can help with
brain function and health, including reducing the chances of
Alzheimer’s and Dementia.
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5 uses for coconut oil!
(and why you’ll want to get in on the craze!)…
• Use as a substitute for vegetable oil, olive oil or butter in
cooking. Coconut oil has a high smoking point, which means
safe to use for sautéing or frying at high temperatures.
• Eat by the spoonful, straight from the jar – a fail-proof sugar
craving-curber.
• Use as a face and body moisturiser, especially in summer!
Apply when you are a little damp from the shower for a heavily
Hawaiian scent and sheen on your skin all night long.
• Apply to wounds to aid the healing process. Coconut oil isantifungal, antibacterial and antimicrobial so it’s great to use
on cuts, burns, bruises and scars.
• Use as an eye make-up remover. This is the easiest and
fastest way to take off waterproof mascara, liquid liner, and
longwear eye shadows. With clean hands, gently rub the oil
over your top and bottom lids - you’ll feel the makeup melt
away under your fingers! Wipe away with a warm, wet facial
cloth.
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Benefits:
High in fibre, iron and calcium;
anti-inflammatory; and a good source of healthy fat.
Our fave ways to eat it:
--- Kale chips – rub the leaves in coconut oil, sprinkle with sea salt
and roast in the oven (20 mins on 180 degrees)
--- As a substitute for spinach or rocket in salads.
--- In a super green smoothie. We love kale, lemon, almonds, chia and
coconut water with a dollop of coconut oil.
F I V E
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Benefits:
Good for your brain and heart; regulates
cholesterol and blood pressure; and protects
against diabetes.
Our fave ways to eat them:
--- Activate them. Soak in water overnight
then bake (up to 12 hours on 50-60 degrees)
--- As almond milk or butter.
--- As part of a raw snack mix. Add other
seeds, raw nuts and raw cacao nibs.
Benefits:
The highest antioxidant food on the planet; high in
magnesium and iron; improves
cardiovascular health; builds strong bones; is a
natural aphrodisiac; and elevates your mood and
energy.
Our fave ways to eat it:
--- Healthy hot chocolate – with warm
almond milk and a dash of honey.
--- In raw chocolate treats.
--- In pancake mix with mashed banana
(delish!).
Benefits:
High in protein, calcium and omega 3s; and
loaded with antioxidants.
Our fave ways to eat it:
--- Chia pudding – combine with almond milk
and soak overnight in the fridge, then add
berries, coconut flakes or cinnamon.
--- As an egg substitute.
--- To thicken soups and sauces.
Benefits:
Extremely high in energy; plus has the
highest nutritional profile and cooks the
fastest of all the grains.
Our fave ways to eat it:
--- As a substitute for couscous in salads.
--- As porridge - cook in nut milk and water,
add cinnamon.
--- As a substitute for rice / pasta.
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E
•
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, h e a l t h y
a n d i n e x
p e n s i v e,
h e r e a r e
o u r g o - t o
, o n - t h e - g o s u
m m e r s n a
c k s :
i c e d a p p l
e o r a p e a
r t o p p e d
w i t h a g e
n e r o u s l a
s h i n g o f a
l m o n d b u t t e r.
M i x e d r e d
p e p p e r, c
a r r o t a n d
c e l e r y c r
u d i t é s w i t
h a g o o d
q u a l i t y h
u m m u s d i p.
A h a n d f u l o
f a l m o n d s
a n d a c o
u p l e o f s q
u a r e s o f
d a r k c h o c
o l a t e
( m a k e s u r
e i t ’ s g o o d q u
a l i t y, i. e. 7
5 % c o c o a o r
a b o v e ).
• S m a s h e
d a v o c a d o
o n g l u t e n f r e e c
r a c k e r s w i
t h a s q u e
e z e o f l i m
e a n d f r e
s h l y c r a c k
e d p e p p e
r.
• B o i l e d e
g g s f o r a
h i g h q u a
l i t y p r o t e i n h i t.
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Smoothies are all the rage – and for good reason! A green
vegetable-based smoothie a day, may be the best secret tokeeping the doctor (and stubborn weight) away. It’s true!
With busy work (and social!) lives, smoothies are an easyway to maximise your leafy green intake. Vege-drinks arealso loaded with antioxidants and vitamins, makinga smoothie the perfect summer breakfast.
Spinach, kale or broccoli are the best greens to blend, asthey contain iron, calcium, potassium, and magnesium.Good companions for these nutrient-rich vegetables aresweet fruits such as blueberries or bananas – a winning anddelicious combination, we think!
H ER E AR E TH R EE R EAS O N S W H Y W E LO VE GR EEN S MO O TH I ES
( W E TH I N K YO U ’ L L LO VE TH EM TO O ! )
--- Green smoothies are loaded with antioxidants, vitaminsand rich in immune-boosting nutrients.
--- Smoothies are easy to digest. When blended, valuablenutrients from greens and fruits become easy for the bodyintake. Green smoothies literally start to get absorbed inyour mouth!
--- Green smoothies are a complete food because they stillhave fibre. They leave you feeling full, clean and lean, plusthey provide sustained energy.
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FEELING GOOD, GREEN SMOOTHIE
A S MO O TH I E P I CK - ME- UP , F O R W H EN
YO U W AN T TO F EEL G O O D I N S I D E
2 cups of spinach1 frozen small to medium banana, ripe and peeled
3/4 cup of frozen mixed berries, or fresh
strawberries or blueberries are even better!1/4 cup of raw nuts or raw seeds, favourites are
sunflower seeds, walnuts, flax seeds or almonds,or a combination of the above
1-2 cups of coconut water
TH I S O N E I S PER F ECT F O LLO W I N G A N I GH T O UT , W H EN YO U ’ R E F EEL I N G A
L I TTLE…UH , LETH AR G I C .
1/2 a medium banana, frozen1 cup strawberries, frozen1 cup pineapple, frozen1 handful spinach, fresh1 1/4 cups coconut milk
F O R GLO W I N G S UMMER S K I N , H A I R AN D N A I LS
1 1/2 cups water1 head romaine lettuce, chopped
1/2 head of large bunch or 1/4 of small bunch spinach3–4 stalks celery
1 apple, cored and chopped1 organic pear, cored and chopped
1 bananaJuice of 1/2 lemon
THE GLOWING GREEN SMOOTHIE
DE-BLOATING SMOOTHIE
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1.
3.
3.1
3.23.3
2.
F I S H T A I LB R A I DT U T O R I A L
Master this (surprisingly simple!)
summer style like a pro…
Brush your hair thoroughly to ensure no knots, and
create a middle part. (Alternatively start the braid with
your hair in a ponytail.)
Take a small segment of hair from the outer edge of
the right section and cross over to the left section,
overlapping the hair. Repeat with a small segment of
hair from the left side.
Separate your ponytail into two sections, holding a
section in each hand.
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4.
5.
Continue overlapping segments from alternate sides
of your ponytail, down to the ends of your hair. Ensure
similar sized segments are taken from each side.
Once complete, fasten the braid with an elastic band.
For a less structured look, gently loosen your braid by
tugging on the edges with your fingers.
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From I SCREAM NAILS
What you need:
• Base coat
• Top Coat
• Aluminium foil
• Striper brush
• Small dotting tool (bobby pin
or round end of a tooth pick)
1. Apply 1 coat of base coat.
2. Apply 2 coats of white nail polish.
3. Using your dark green nail polish, pour a small
amount onto the aluminium foil.
4. Using your striper brush and dark green polish
outline heart shapes on the nail (4-5 hearts per
nail, depending on the size of the nail). Position
some incomplete hearts over the edges of your
nails.
5. Using your striper brush and dark green polish;colour in each heart so they are solid green.
6. Using your white nail polish, pour a small
amount onto the aluminium foil.
7. Using a small to medium sized dotting tool,
cover the end with polish and dot along the middle
of your heart, to create the leaf cut out.
8. Using your striper brush and white polish, draw
a line from the white dot to the edge of the leaf,
completing the leaf cut out.
9. Using your light green nail polish, pour a small
amount onto the aluminium foil.
10. Using your striper brush and light green nail
polish, paint lines through the middle of the leaves
to create the leaf skeleton.
11. Apply top coat.
12. Complete.
• White nail polish
• Dark green nail polish
• Light green (pastel) nail polish
LEAF NAIL ART
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2
9
9
11
4
8
9
12
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From I SCREAM NAILS
What you need:
• Base coat
• Top Coat
• Aluminium foil
• Striper brush
• Light green (pastel) nail polish
• Silver nail polish
1. Apply 1 coat of base coat.
2. Apply 2 coats of light green nail polish.
3. Using your silver nail polish, pour a small
amount onto the aluminium foil.
4. Using your striper brush and silver nail polish,
paint a curved line following the tip (edge) of
your nail.
5. Using your striper brush and silver polish, colour
in the tip so that it is solid silver.
6. Apply top coat.
7. Complete.
2
6
4
7
5
SEAFOAM NAIL ART
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From SAMMY VEALL
When I was 18 I got a tattoo on my arm that reads ‘To be happy’.
Six years on I feel like I understand this more than ever. Through
yoga I have managed to create a very happy and fulfilling life. Yoga
plays a huge role in how I maintain my happiness. During yoga I get
the chance to be in the moment and to really focus on the most
present thing of all – the breath. The things in life that perhaps
make us ‘unhappy’ are all reflections and expectations created
by our mind, and through yoga you can teach yourself to become
super aware of these feelings and therefore control them.
As my guru Steve Ross says, “You cannot GET happy, you can only
BE happy”. Meaning you shouldn’t make decisions based on the
reasoning of “If I just do this, then I will be happy” but instead know
that your inherent nature is happiness and that you already ARE
happy! This matched with healthy eating, lots of exercise, spending
plenty of time with the ones I love and reminding myself that
everything is going to be okay has been my success in happiness.
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