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Accountability is key

So here's a reminder of this week's zoom classes: Monday - 4pm - Conditioning & ToningTuesday - 4pm - CardioWednesday - 4 pm - CardioThursday - 4-m  - Conditioning & ToningFriday - 4pm - StretchSaturday - 9am  - Cardio New studio opening up 4 July! Keep an eye out for new schedule and price specials....

Understanding Mindfullness

Intention – Your intention is what you hope to get from practicing mindfulness. Attention – Mindfulness is about paying attention to your inner or outer experience. Attitude – Mindfulness involves paying attention to certain attitudes, such as curiosity, acceptance and kindness. What is your favourite way to practice mindfulness? Do you start with an intentions journal? Do you write down 3 things you're grateful for before going to sleep? Maybe it's just being IN the moment while...

Product Feature: Complete Essential Vitamins

Lack energy? Take your vitaminsWant clearer skin? Take your vitaminsWant to age gracefully? Take your vitaminsStruggle with sleep? Take your vitaminsSuffer from muscle cramps? Take your vitaminsSee a pattern...? Complete Essentials with IsaGenesis provides daily nutritional support uniquely designed for men and women. Fortifies your body with a balanced blend of high-potency vitamins, minerals, antioxidants and omega-3 fatty acids to support complete daily nutrition.  Each da...

Join the movement

We know a lot of us are dying to get back into the studio and do barre together. However let's focus on the benefits of doing barre online, because let's be honest there are plenty! - the ease of doing it at a time that suits you- no need to leave time for travel or finding a car park- you can do it in your jammies and no one will bat an eye- they're done and dusted in 30 minutes- 6 classes for $18, you can't beat that Our new studio is progressing well and we CANNOT wait to call Fill Good our n...

Recipe: Laksa Soup

This recipe became a quick favourite last winter. After falling in love with Laksa but tired of spending $14 for one serving from the cafe, I googled how to make it at home. Turns out it's super easy and fast to make. This recipe calls for tofu however I have made it with chicken but you could make it with any protein. Let me know what you think! Grab the recipe here....

Rise up, Lockdown Challenge

In two weeks time a group of inspiring mums and I are launching the Lockdown Rise Up 30 day Reset Challenge group. We wanted to create a space for people wanting to rise up to the challenge of being in isolation and keep their health (and sanity) in check. What do you feel like you need right now? Do you need a space to inspire you into positive action? Do you need somewhere to share the highs and the lows? Do you need someone to pat you on the back when you've managed a walk around the block?! ...

How to form a new habit

Tired of setting goals and not achieving them?The trick is to chip away at your goal in small, incremental steps.In other words, when you know how to form a new habit (related to your goal), then you can turn success into a series of daily actions.Focus on ONE New Habit: what do you want to achieve?Commit 30 days: During this time, your entire life should be structured around carving out time every day to consistently do it.Anchor Your New Habit to an Established Habit: A habit shouldn’t be ba...

Product Feature: Collagen Bone Broth

Bone Broth is something even your nan and pop would praise. The collagen in your body decreases naturally over time, which can contribute to wrinkle formation, weakening of joint cartilage and other reduced functionality throughout the body. Isagenix Collagen Bone Broth packs 6.5 g of collagen peptides which are more effectively absorbed by the body, from grass-fed cows, making it the perfect way to care for your collagen without blowing out your calories! Best Ways to BrothMix & Drink: Stir one...

Recipe: Feijoa Crumble

It's that time of year again where feijoas are falling off the trees daily. Here's a recipe we actually made up ourselves to have a guilt free feijoa crumble weekly. Enjoy!INGREDIENTS:Feijoas, enough flesh to fill baking container with 2cm of space at topButterCinnamonHoneyRolled OatsDark Brown Sugar (muscovado if available) METHOD:Place feijoa skins in ovensafe dish or individual ramekinCover the feijoas with rolled oats (half a cm thick) Sprinkle brown sugar & cinnamon to lightly cov...

Recipe - Super Greens Energiser Boost

Maybe you're used to buying refreshing green juice at your favourite juice bar and are missing them more than ever? Maybe you've always been wanting to add them to your daily routine but didn't know how? Not to worry, we have you sorted! Here is a recipe I put together that is 100% health in a glass! This combo is extremely refreshing, and not only has your organic greens, it also includes adaptogens to help the body naturally release toxins, provide natural energy, and hydrate with electrolytes...

Movement - Why Barre

If you ever talk to anyone who's taken a barre class you'll notice they can't stop raving about it after just one class. Barre helps strengthen and tone your muscles without increasing bulk, and it improves your posture. ... The mental benefits of barre are similar to yoga and Pilates, as it effectively increases mind-body awareness and mental clarity. Don't just take our word for it, this is what some of our community members say about our new online classes: "I did the Friday stretch tonight w...

Wellness - Phytonutrients

If you're anything like us, we like to know the WHY. Sure, fruit and veggies supply needed vitamins and minerals and fibre, but another way that fruits and vegetables benefit our health is through phytonutrients. What are phytonutrients?Phytonutrients are unique compounds found in fruits, vegetables and other plant-based foods that have positive effects on our health. There are several thousand phytonutrient compounds that can be found in plant-based foods, and each one supports our bodies in it...

Mindfulness - Energy Levels

Have you noticed your daily routine has changed significantly with COVID-19? Has your regular daily buzz decreased with some of your new habits? The fact is there are so many possible factors that could lower your liveliness. Ranging from nutritional and exercise habits to lifestyle and social behaviours. Of course, you can’t start your healthy change without identifying what might need to change. Here are a few factors that could be sabotaging the spring in your step. Skipping exercise when y...

Recipe: Lentil & Parsnip Soup

By far one of my favourite soups to make each winter. Looking for a Meatless Monday option? We usually make this without the ham and it's always a crowd pleaser. Ingredients 1 small smoked higher-welfare ham hock1 onion3cm piece of ginger400 g parsnipsolive oil2 tablespoons rogan josh paste250 g red lentils1.6 litres organic vegetable stock , (optional)a few sprigs of fresh mintfat-free Greek yoghurtClick here for the full recipe & method...

Music Matters

If you’ve ever taken a Flourish barre class in-studio, you know the feeling.After 50+ minutes of invigorating cardio and body-balancing moves, your instructor asks you to sit or lie down on your mat and relax with some stretching and deep breathing. Suddenly, the music shifts from high-energy tunes to soothing melodies, and your mindset shifts right along with it. No matter what you were feeling when you walked into class, you now feel calm and grounded, present in your body and connected to t...

Product Feature: Essential Oils

Did you know there are multiple ways of using essential oils in your daily life? The most common is using a diffuser however certain oils can also be put directly on your skin or even ingested.  Here are Liora's top 5 oils and how she uses them: Lavender: Calming & RelaxingOne of the most versatile of all essential oils, lavender has a light, fresh, floral scent which provides a calming and tranquil aroma to help you relax in the evening before bed.  Eucalyptus: Revitilising & Stimulat...

Sleep is Key

A good night’s sleep is paramount for the health of your brain and body. However, as the COVID-19 pandemic continues to spread, sowing anxiety and worry along with it, getting a healthy amount of quality sleep probably isn’t as easy as it used to be. And getting good sleep is more important now than ever. 1. Maintain a regular routineNo matter how your life has been affected, it’s of the utmost importance to keep a regular routine in order to get good sleep. 2. Don’t nap excessivelyIf yo...

Let's change it up!

Have you noticed that no two barre workouts are ever the same? Ever wondered why we do it that way?When it comes to exercise, many of us are creatures of habit. We head for the same class at the gym, log the same workout on the elliptical trainer, and run the same route every single time we lace up our sneakers. Sure, regular exercise is good for you, but it’s also important to vary your fitness routine. Your body — and brain — will reap benefits when you try new activities.He...

Product Feature: Face Roller

Liora's go to every evening: Jade & Quartz face rollers What does the roller do for your face?The simple act of massaging your face with a face roller has a ton of benefits for the skin. It may even reduce stress and release tension, just like a body massage would. Here are some key benefits: Improves blood circulation in the face. Using a face roller can stimulate blood flow to the face, which can make your skin look brighter and feel firmer.Helps with stuffy sinuses. Some studies suggest that ...

Recipe: Cookies & Cream Rad Ball

We are currently onto our second batch of these goodies and they are the yummiest thing you will make! Cannot recommend enough, so highly encourage you to give these a go.Recipe:3 cups almond meal3/4 cup desiccated coconut1 tsp vanilla bean1/2 cup coconut sugarpinch salt2 tbs coconut oil1/2 cup coconut cream1/2 cup cacao nips or chopped dark chocSee @realradfood on instagram for her IGTV when she does a demo of creating these beauties....

The complicated houseplant

As someone who worked from home for a few years, I know the struggles of being at home! Some of my great tips:Limit your coffee intake, have the one in the morning but then switch to waterTry to stick to your regular meal routine...avoid snacking all day. It's extremely important to remember to have well balanced mealsTry going for a walk in the morning and then entering through your front door, does wonders to trick the brain that you're about to 'start your day'Movement! It's easy to sit at th...

Product Spotlight: Ionix Supreme

Have you been struggling to sleep, a little more anxiety than normal and wouldn't mind help calming those emotional waves during the day at home with the family? Ionix Supreme, or my anti-bitch drink as I like to call it, is nature's natural way to help fight stress. A nutrient-rich botanical concentrate designed to balance your body and help it to manage the effects of physical, environmental and life stress. This handy dandy magical potion can work in lots of different ways. If you take it dur...

Benefits of Movement

Have no fear, online classes are here! Join our growing online community where you can partake in live classes 5 times a week or view the recordings when it suits you best!With classes only lasting about 30 minutes it's perfect to fit into your day at home. Classes range from barre cardio, conditioning & toning, and some more relaxing stretching options.For only $18 NZ you have access to all our classes, delicious recipes, and a supportive community during these difficult times. Join us today!...

Recipe: Chai Blondie Bars

Is your tummy starting to feel a bit funny from more flour / gluten than usual with a lot of home baking? Try this gluten free, vegan recipe for your next round of baking!Ingredients: 1 cup coconut oil, melted3/4 cup cane sugar and 3/4 cup stevia in the raw2 flax eggs2 tablespoons of flax seed + 5 tablespoons of cold water, stirred together2 tsp vanilla extract2 cups Bob’s Red Mill paleo flour1 tsp baking powder1/2 tsp salt2 teaspoons of chai spice or1 t...

Recipe: Green Smoothie

IsaLean Shamrock Shake ☘️ It’s that time of year, where everything starts turning green 💚 Here’s another way to get some Organic Greens into your life!Vanilla IsaLean Shake base1 scoop of Organic Greens to my1/2 a banana1 crushed up Dark Chocolate Mint IsaDelight (or Dark Chocolate + 1 drop peppermint essential oil)Add in a scoop of Ionix Supreme for a little extra boost!Water & Ice to blendI’ll be honest I usually prefer Organic Greens in something other than a shake, but this reci...