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The best part of starting UNIT NINE for us has been all the AMAZING people we have met and one in particular is Stef the blogger behind Wholesome Stef. The special part about Stef is there is so much more to her than her Instagram and blog, Stef is a...

UNIT NINE’S Five mins with our favourites – Stefanie Jung AKA Wholesome Stef

The best part of starting UNIT NINE for us has been all the AMAZING people we have met and one in particular is Stef the blogger behind Wholesome Stef. The special part about Stef is there is so much more to her than her Instagram and blog, Stef is a Holistic Health Coach, Yoga Teacher and blogger and you will have seen her in lots of our pictures on Instagram we love what Stef is all about and the message she is spreading, take a read.

Tell us about your health coaching work?

I do one-on-one holistic health coaching with women of all ages and walks of life to help them heal their relationship with themselves. My coaching is for anyone who’s ever struggled to find balance with food and their weight. It’s for those who have been on fad diet after diet, with no success other than developing self-destructive thought patterns. It’s for anyone who looks in the mirror and feels fat and unworthy. It’s for anyone who has gotten caught in the vicious cycle of self-loathing and emotional eating.

While I do explore nutrition basics, my focus with the girls is not about WHAT they eat, but HOW they eat. I believe that no matter how developed we are in any areas of our life, no matter what we say, what we believe, no matter how spiritual or intellectual we are, how we eat tells all. When we uncontrollably devour ice cream when we are not hungry, we are acting out of some subconscious trigger. When we reach for a 3rd serving way past our physical comfort, we are essentially saying "These emotions are too much for me to handle, so I better numb myself into oblivion.” It’s my absolute passion to help people understand those dynamics and to help them create a healthier and more loving relationship with themselves! It’s an incredibly rewarding job and I’m so grateful for being able to do the work I do.

Why did you get into health coaching?

It’s funny that you ask…I actually used to be a fad dieting, self-destructive, calorie-counting treadmill junkie that obsessively stepped on the scale up to five times a day. I had a very distorted relationship to my body and my “inner mean girl” was constantly telling me that I wasn’t good enough, smart enough, skinny enough, and the list goes on. After years of self-loathing and eventually hitting absolute rock bottom, I realized that something needed to change. And so I started working with a health coach who herself had gone through an ED, and with her help I was able to overcome my own struggles and rebuild a loving relationship with myself. As I started getting better and started to explore the power of nutrition, intuitive eating, mind – body connection and a holistic lifestyle in general, I realized that I also wanted to give back and help others with their food/body image/self love struggles. And so my journey to become a health coach began…It’s something that comes very natural to me, and I think that for the girls I work with it’s very comforting to know that I can relate to what they are experiencing, as I’ve gone through it myself.

What advice would you give any who wants to develop healthy eating habits?

Like I said, for me, nutrition is very much about how you eat and not just what you eat. The first thing I’d recommend is to explore the underlying reasons behind your current eating habits. Why do you do the things you do? It is impossible to shift to healthier eating patterns if you don’t understand what’s currently triggering your bad eating habits. So awareness is step one, and that’s always the first thing I work on with my clients. If you are looking to clean up your eating habits but aren’t working with a coach (yet), things like journaling, automated writing exercises, meditation and yoga can be some great ways for you to explore those topics on your own.

You recently did your YTT in India, tell us about that experience?

Doing my Yoga Teacher Training in India was everything I hoped for and more. It improved me in a myriad of ways, from my posture to my down dog to how I behave in stressful situations and deal with life’s challenges.  All in all, it was a humbling experience and I’m so grateful I had the opportunity to immerse myself so deeply into the practice.

There’s nothing like being thrown into a powerful community of yogis to shake up your sense of self. Your lifelong conditioning and limiting beliefs that you unknowingly have carried around with you for years will suddenly come out – ‘I’m not good enough’ , ‘I can’t do this’ and ‘I don’t deserve this’ are especially popular. And the thing is this: there are no filters, no masks, no hiding under a facade. You get to know who people really are, stripped of all the superficial BS. And that is a beautiful experience.
I had already done a lot of spiritual work on myself before embarking on this journey, but putting myself into this environment and having the time and space to reflect really allowed me to go that next level and I learnt so much about myself in the process.

What yoga do you practice and where do you usually practice?

I trained in Vinyasa and Asthanga, but since I came back I’ve only been doing Vinyasa and Yin classes. As I’m doing quite intense workouts at the moment, my body is craving gentle and relaxing flows right now. I usually do my own quick flows at home or at the beach, or else you can find me at Power Living and Body Mind Life in Bondi.

What next for Wholesome Stef?

I want to keep growing the #wholesometribe and inspire people through the blog and my health coaching business to live their life to the fullest and to become their own best friend. I’ve been doing workshops here and there, and would love to expand into that field as well as teach more yoga. A dream of mine is to combine my background in hospitality with my passion for health and wellness, so hosting retreats is something that’s always in the back of my mind as well. Let’s see what the future holds!

What other form of training do you do?

I love a bit of everything; reformer pilates, boxing, running, surfing, barre, I do it all. I’m a big fan of variety and challenging my body in different ways, so I’m always on the look out for new places to get my sweat on. On my active rest days, I also enjoy going for coastal walks with friends, booking myself into a yin class or going surfing.

Where do you get your sweat on?

Sydney has so many incredible gyms and studios to offer, and I think that Classpass is an amazing way to discover new places around the city and help you mix up your workout routine.  Lately, I’ve been craving a bit more of a routine though so I have been doing 6-week boot camp (6W2S) which includes three full body/weight sessions and two cardio sessions a week. Fair to say I’m getting my butt kicked a fair bit.

Where is your favourite spot to refuel?

Lox Stock & Barrel is a local Bondi favourite of mine for breakfast (avo smash or Bowlarama), Calipress or Orchard Street for juice on the go, and Gigi’s Pizzeria in Newtown or Bodhi in the city for vegan dinner. We are certainly spoilt for amazing health options in Sydney!

There are so many areas of nutrition that I’m fascinated by and sleep is definitely one of them! How many of us think about the impact of our diet and lifestyle and the effect it has on our sleep? The average person spends one third of their lifetime sleeping, so...

NUTRITION NEWS FROM AMY SAVAGE - EATING YOUR WAY TO A BETTER NIGHT'S SLEEP!

There are so many areas of nutrition that I’m fascinated by and sleep is definitely one of them! How many of us think about the impact of our diet and lifestyle and the effect it has on our sleep? The average person spends one third of their lifetime sleeping, so if we’re going to spend that much time doing it, I think we might as well make sure that we’re doing it properly.

 

Diet and lifestyle can play havoc with our sleep (think caffeine, alcohol, fatty/spicy/heavy late night meals, Instagram in bed.. yep I’m guilty of that one too!) and small changes can make a big difference to your quality of sleep. Lifestyle changes are equally as important as the food we eat and small changes to your sleep routine such as meditation or reading can make a big difference. Nutrients play a big part in helping to regulate sleep and melatonin is the hormone responsible for regulation of our sleep cycles. Melatonin however, as with most physiological functions in the body, has a few essential cofactor nutrients for optimum function. The melatonin pathway follows closely on from the serotonin pathway, the hormone responsible for mood regulation, behaviour, appetite, digestion and sexual function. Essentially, if you’ve got the right nutrients for serotonin production, you are on the right track for melatonin.. just throw some darkness into the mix and you’re well on your way.

Some specific foods are great sources of melatonin such as rice, tart cherries, walnuts and tomatoes, but it’s good to know that the nutrients that support the serotonin pathway also help to boost melatonin production utilising the amino acid tryptophan and cofactor nutrients from vitamins and minerals B3, B6, vitamin C, calcium, iron, folic acid, zinc and magnesium. All of these nutrients work together to regulate your serotonin and melatonin pathway and I’ve developed a recipe focusing on sleep nutrition to help you on your way.

The Sleepy Bowl - Serves 2

200g tofu
½ cup black rice
1 small sweet potato
12 broccoli florets
2 carrots
2 tbsp soy or tamari
1 tbsp sesame oil
1-2 tbsp sesame seeds

Tahini Dressing

2 tbsp tahini
1 tbsp ground cumin
4 tbsp lemon juice
4 tbsp water
Black pepper

Method
Pre-heat oven to 200 degrees.
Cook rice according to instructions.
Add sesame oil and soy sauce to a bowl and mix together. Slice the tofu and place in the bowl to marinate in the mixture. Then place onto a baking tray and top with sesame seeds and place into the oven.
Add the broccoli and sweet potato to the baking tray to cook with the tofu for approx 30 minutes until the tofu is browned and the vegetables are cooked through.
Peel carrots and thinly slice into ribbons.
To make the dressing add the ingredients together and mix until smooth.
When all ingredients are cooked, place into a bowl and serve with the dressing. 

 

I hope this helps you on your way to a better night’s sleep and for more nutrient rich recipes, check out my website www.amysavagenutrition.com.

References
Boxing is our thing, we are obsessed with getting our sweat on whilst punching it out on either the pads or the heavy bags.  We have been lucky enough to train at Tribute Boxing & Fitness in Melbourne with Will Tomlinson.  Tribute is taking Melbourne by storm it makes you...

UNIT NINE’S Five mins with our favourites – Will Tomlinson

Boxing is our thing, we are obsessed with getting our sweat on whilst punching it out on either the pads or the heavy bags.  We have been lucky enough to train at Tribute Boxing & Fitness in Melbourne with Will Tomlinson.  Tribute is taking Melbourne by storm it makes you feel like you are in New York city with its super cool facilities, owned and operated by former IBO super featherweight world champion Will Tomlinson and well regarded strength coach Jay Milford Robinson.

Meet Will Tomlinson!

How did you originally get into boxing and how long have you been doing it for?

 

I started boxing back when I was 12 years old. I was just a young fiery kid who loved to fight! I fought for 18 years in total. 9 years as an amateur and 9 years as a pro.

What is your biggest accomplishment in your boxing career?

The standout would be winning the IBO World Title back in 2011. I then had 3 successful defences of that title before being signed by U.S promoter Golden Boy promotions on a 5 fight contract which had me fighting in Vegas, on HBO which was a great experience.

How did you come to opening Tribute Boxing & Fitness?

I knew that I was always going to open a gym/s eventually. I have learnt so many great things through my time in the sport it would be criminal not to pass them on.

What are the biggest benefits you get from boxing?

 

In my opinion Boxing is the ultimate workout. It’s a full body burn, great cardio and excellent for building lean, toned muscle. You also get to learn a new skill. You can feel your self getting better each session, learning new punches, new combos, hitting harder and faster etc. and that’s what I have found keeps my members engaged and coming back for more. 

How do you balance your time between your running Tribute, training people and all your other business ventures?

That is a tricky balance I’m still trying to find. Between Tribute Abbotsford, setting up Tribute Collins Square, my restaurant Hunters Harvest and my Wedding in October things are pretty hectic for me and my fiancé Jess right now. Building a good support team around you is very important if you are planning on doing multiple things at once.

What next for Tribute Boxing & Fitness?

 

We have our second site opening in the Melbourne CBD development Collins Square in late November. We are planning to get that one operating to the same level as Abbotsford then look to open a 3rd site around mid 2018.

What other form of training do you do?

No other form of training. Just boxing, boxing and more boxing.

Where else do you get your sweat on? 

Aside from boxing in the gym, occasionally I will go for a run or a swim, but outside of boxing it’s all kinds of light recovery work.

Where is your favourite spot to refuel (we know you love your food!)?

Ok, were do I start. I will give you my best breakfast, lunch and dinner spots in Melbourne. Breakfast at the moment would be Common Galaxia in Seddon, lunch at my restaurant Hunters Harvest! also in Seddon and for dinner, I love a place called the Fitzroy Town Hall hotel.

We were so excited and grateful to see one of our health and wellbeing inspirations on our yoga mats first of all and then we had a chance to chat with Jess (expert nutritionist and 2 x best-selling health author) and hear more about her and the amazing things ahead at JSHealth.  You have a...

UNIT NINE'S 5 mins with our favourites - Jess Sepel

We were so excited and grateful to see one of our health and wellbeing inspirations on our yoga mats first of all and then we had a chance to chat with Jess (expert nutritionist and 2 x best-selling health author) and hear more about her and the amazing things ahead at JSHealth. 

You have a mouth-watering Instagram feed of the incredible recipes you have created. What was your motivation for becoming a nutritionist and dedicating your career to health?

I’ve always had a passion for living the healthy life. However, I became motivated to study it after following my own health journey – from years of fad dieting to finally finding peace with my body and my health on a wholefood diet.

 

Who has been the biggest influence in your life and why?

My family. My Mum especially – she’s the best cook I know and raised us in such a healthy, supportive environment.

 What does a day in the life of Jess look like?

 I like to wake up around 7am and spend the next hour on my healthy morning routine (you can read all about it in my 8-week online Program). I usually practice yoga or go for a walk in nature then make myself a nourishing breakfast (usually my JSHealth Protein Power Smoothie) and have my one coffee for the day. I start work around 9:30am and this can include anything from recipe development, writing blog posts, interviewing inspiring people for Juice with Jess etc. I switch off around 6pm and like to cook a delicious dinner for my hubby (my JSHealth Cauliflower Rice is my go-to at the moment) then have a bath, watch a favourite show of ours or read a book before bed.  

How important is exercise to your daily routine?

Exercise is such an important part of my daily routine – but I make sure that I listen and respect my body. Some days I’ll have the energy to do a HIIT workout class for 20-30 minutes (following the exercise protocol in the JSHealth Program) but other times, I’lI crave a more relaxing workout so will just do a yin yoga class or go for a walk in nature.

What type of exercise can we find you doing?

At the moment I am loving yoga, pilates and walking. But I do try and 1-2 short HIIT sessions a week.

The word ‘balance’ is used a lot, what does this mean to you?

Balance to me is being able to feel happy and healthy in everything I do. It means that having a glass of red wine and some chocolate on the weekend and feeling great about it, not guilty. Balance is all about having perspective and not being obsessed with your health.

 Whats next for you and JS Health?

 There is so much happening at JSHealth – I am overwhelmed and so excited and grateful for what this community has become. I have some great collaborations in the works with different brands, some of you may have also seen my new product which I am launching soon (stay tuned!). I will be back in L.A. next year which also always opens up amazing opportunities for me. I am also currently filming my Juice with Jess Video Wellness Series which I am just blown away by as every person I interview just astounds me!

Where can we find you?

Instagram @jshealth

Facebook https://www.facebook.com/JSHealth/?fref=ts

Website www.jessicasepel.com

Buy your books http://www.jessicasepel.com/shop/

Join your 8 week program https://theprogram.jessicasepel.com

We are so lucky to be working with Steph Scott and the amazing company she founded in 2016 Lovesweats.  The company’s mission is to help tackle social isolation and enable others to do the same! They do this through collaborations, yoga and healthy practices. Tell us more about what Lovesweats...

UNIT NINE'S 5 mins with our favourites - Steph Scott founder of Lovesweats

We are so lucky to be working with Steph Scott and the amazing company she founded in 2016 Lovesweats.  The company’s mission is to help tackle social isolation and enable others to do the same! They do this through collaborations, yoga and healthy practices.

Tell us more about what Lovesweats does?

The underlying goal of all of our projects is to use yoga and collaborations to help draw people out of social isolation and into a community. The approach differs depending on the project.

For example, with one of our initiatives we collaborate with NFP organisations like The Wayside Chapel, Vinnies, Rough Threads and Homeless Connect to bring yoga to their communities. A lot of these individuals are experiencing significant marginalisation and burdened with the societal stigma attached to their current situation - be it homelessness, addiction, sexual orientation or mental illness. I think the project can impact people in different ways. One of my regular students is homeless and tries the restorative poses at night to help him get to sleep. Another student who recently completed a stint in jail said that whenever she was feeling anxious or angry at herself she would focus on the things we had practised like breath and observation of the thoughts without judgement. Another guy has a bit of a dodgy knee so tends to chill-out in savasana for most of the class, looking forward to the mini massage at the end. For everyone though, I think the project creates connection. It's a space for people to come and feel respected, valued and equal regardless of what's going on outside.

Another exciting project that we're working on is ‘Sweat for the Good Stuff’ (SFGS). We're actually growing this one at the moment! The concept is to create innovative opportunities for individuals and businesses to give back to the world in a way that is sustainable for them. Basically, we’re going to be in a better position to help others if we are acknowledging what we need to be happy and healthy in our own lives. For the project, we partner with local businesses and host regular yoga and meditation classes in their space, run by SFGS teachers. The classes are affordable and accessible ($15 pp) to the local community and we encourage all experience levels to come along and join in. We then use the large portion of the profits from every class to support local organisations and programs that draw people out of social isolation. To date, we have supported a whole range of things from mental health surf therapy, support services for the homeless, yoga for vulnerable communities, suicide prevention research, and school programs that break down the stigma surrounding mental health. This model gives everyone involved an opportunity to give back in a sustainable way by utilising their existing resources and skills.        

Why did you decide to start Lovesweats?

When I moved to Sydney about 5 years ago, I started volunteering at The Wayside Chapel, provide their visitors with fresh clothing, support and generally just having a chat. When I got my Yoga Teacher Training in 2015 I pitched the idea of running yoga classes as part of their twilight program. The Twilight program is a range of activities like music, sport or crafts that are run between 4-7pm. This is a time when people living on the street can be most at risk of suicidal thoughts and loneliness. Since then I have run programs with Wayside in Kings Cross and Bondi, Vinnies Ozanam Learning Centre, Homeless Connect and Rough Threads. Lovesweats has evolved from there with new projects and collaborations like Sweat for the Good Stuff enabling us get more people involved in the initiative and grow in a more sustainable way.

What is next for you?

I’d love to expand the Sweat for the Good Stuff project to locations across Australia over the next 12 months and raise enough funding on a monthly basis to be able to invest in specific programs and in turn have a more measurable impact. I’m also keen to explore and get a bit creative with the types of classes we run through the project. Focusing on the importance of indulging in self-care and finding that balance of giving back to yourself and giving back to the world. At the moment, one idea I’m thinking is yin woven with mini massages (I am slightly massage obsessed though haha).

How can people get involved with your company?

If you’re in Sydney, come along to one of our Sweat for the Good Stuff sessions. We are currently running them at The Grounds, SUNSTUDIOS and Peaches Pilates. We are also launching new ones at Carriageworks (Yep - you will soon be able to go to yoga then straight to brunch at Carriageworks Farmers Markets) and kicking off first week of spring at The Greens North Sydney.

Whether it’s our hosts like The Grounds, yoga teachers, brands like Unit Nine who have provided mats, or our Not for Project partners - our projects are built on collaborations. I am always open to new ideas so feel free to reach out to me for a chat if you would like to find out more or are keen to work together in one way or another.

Where do you get your sweat on?

Mainly BodyMindLife or I like to head down to the beach for a run or yoga sesh outdoors! I am also really keen to get into ocean swimming, I bought goggles two summers ago but am yet to actually start. Hopefully third time’s a charm!

Nimbus and Co is also a goodie if I want to get my sweat on while reading a book, hanging with a mate or chilling out to music. A sauna sesh there is super relaxing.

Where is your favourite spot to refuel?

I’m a bit of a creature of habit! I pretty much always go to Bru for their delish coffee (they also have bacon for the dogs which makes our frenchie Alf pretty happy too). The fritters or pho from the markets is a weekend fav and then the crispy tofu salad at Bondi’s Best is also a regular go-to meal!

Mid July we had the privilege of teaming up with Steph Scott at LOVE SWEAT YOGA to participate in their great cause. WHAT IS LOVESWEATS ALL ABOUT? Their mission is to help tackle social isolation and enable others to do the same! They do this through collaborations, yoga and healthy...

UNIT NINE collaboration with our awesome friends at LOVE SWEATS YOGA!

Mid July we had the privilege of teaming up with Steph Scott at LOVE SWEAT YOGA to participate in their great cause.

WHAT IS LOVESWEATS ALL ABOUT?

Their mission is to help tackle social isolation and enable others to do the same! They do this through collaborations, yoga and healthy practices. Their approach focusses on a few key things:

  • Making yoga accessible
  • Raising funds for services & programs
  • Generating awareness of key issues around social isolation
  • Creating connections and building communities
  • Equipping and educating people with healthy tools and skills

Through collaborations with organisations they aim to make yoga accessible, raise funds for services that draw people out of social isolation, create connections and equip people with healthy ways to deal with emotions and stressors that can cause them to feel isolated.

Below are pictures of the yoga sessions the LOVE SWEATS YOGA team ran at Sunstudios & The Grounds, both in Alexandria.

Sunstudios

  

  

The Grounds

 

 

What does a typical work week look like for you? We don’t really have a 9-5 typical routine, but more a from when we wake until when we sleep mentality, because we’re lucky enough to work in an industry that we’re obsessed with. Work and life for us are one...

UNIT NINE'S 5 mins with our favourites - Scottie Hendo

What does a typical work week look like for you?

We don’t really have a 9-5 typical routine, but more a from when we wake until when we sleep mentality, because we’re lucky enough to work in an industry that we’re obsessed with. Work and life for us are one and the same, and I personally wouldn’t have it any other way. In the past 4 years, even our holidays are work related!

I’ll usually have between 3-4 mini photoshoots per week in different gyms or outdoor locations, centring around producing sport and fitness content, working with incredible athletes and entrepreneurs.

How do you balance your week between the PR business, All I Sea, photography and training?

Merging my business with Keri Kitay 3 years ago was without question the best decision of my professional life, and the partnership has allowed us to expand our avenues of work within the health and fitness industry exponentially. Having a business partner with her skillset, patience and determination is extremely rare, and our combined skillset and shared values has allowed us to take on a lot more than we could singularly.

To maintain the balance, we try to combine all elements of our different ventures wherever we can. We’re big believers in collaborations. At the end of the day, through all our businesses are created in an effort to enable Australians to live a healthy and active life, and this is reflected in the brands we work with, our product, the content we create, and the training we hit. Our clients and partners all have the same end goal, so there is a lot of potential for creative cross over between all facets in an ongoing effort to spread this message, and none of these aspects works in isolation.

What made you get into photography?

Early on in my career I was lucky enough to be involved in marketing and events for Nikon, so got the opportunity to enjoy hands on experience with some of Australia’s top photographers. From there, my routine evolved to heading down to the beach each morning at sunrise after the gym, and with my camera in the car I began taking photos of surfers during the great waves of the winter months. 

What do you love to shoot?

I love to shoot real, authentic and brutal workouts. There is such a difference between staged workout shots and photos taken of real athletes and trainers slogging it out in the gym. Fitness isn’t necessarily pretty, and that’s what I love about it. The raw emotion and pain on the face of an athlete when they’re pushing themselves to the limit…… you can’t fake that!

How often do you train per week and what is your favourite form of training?

I make sure I get to the gym once a day, and if I can fit in a second session in around work, I’ll definitely make it happen. I follow a CrossFit program, and I am addicted. The training really targets everything, from heavy lifting to aerobic conditioning, and as far as functionality for life, nothing beats it. You can’t hide behind strength or conditioning alone, you have to train every aspect of fitness.

Where do you get your sweat on?

I train at 98 Riley St gym. I’ve never experience a gym like it, and that comes down to the community and culture of commitment and authenticity that they’ve created. Some of the greatest athletes in the country train there, but all egos are checked at the door and the support you get from the trainers and fellow members is something I’ve never experienced before.

If work schedule allows, I also try to get to at least one boxing session per week with Transpose Fitness at Bondi Beach. The outdoor location, great workout, and coaches are pretty hard to pass up, and it’s a great variety to my own training.

Where is your favourite spot to refuel?

This is the toughest question so far, only because I love to “refuel” (aka EAT!) and I’ve never met a food that I didn’t like. At the moment, I’m in the habit of visiting Vida in Bondi before and after workouts. I’d probably go during too if it was possible. I love the relaxed surf culture, and the menu has all of my favourite foods; acai bowls, eggs, poke bowls, eggs, raw treats, and eggs.

 

This is the time of year when we need a little bit of warming up and in the process, why not get some good nutrition as well. A few months back and I was feeling a bit run down, on the verge of a cold and I was looking to...

Nutrition news from Amy Savage - The Ultimate Healthy Hot Chocolate!

This is the time of year when we need a little bit of warming up and in the process, why not get some good nutrition as well.

A few months back and I was feeling a bit run down, on the verge of a cold and I was looking to up the ante for my intake of ginger and ENTER.. The Ultimate Healthy Hot Chocolate recipe!

This recipe is not only tasty, but is an amazing winter warmer and is perfect in the afternoon or evening for an after dinner sweet treat.

Ginger is a bit of an all-round winner when it comes to health benefits. It’s not only got a wonderful pungent and warming flavour that is perfect for this time of year, but it contains two key elements gingerol and shogaol that are key to inhibiting reactions that cause pain, fever and inflammation.  Ginger also has a soothing effect on our digestive systems and is known for its abilities to reduce discomfort, stomach pain and nausea, so as far as ingredients go, this one is definitely a winner.

Fresh ginger is easy to incorporate into our diets and is really one of those great foods that we should try and incorporate into our diets as often as possible. Ginger can be sliced and added to hot water with lemon, grated into porridge or added to juices (or hot chocolate recipes!!), smoothies and curries.

Ginger isn’t the only ingredient with health benefits in this recipe and Cacao is another one of my firm favourites. Cacao is a rich source of magnesium and just one cup of The Ultimate Healthy Hot Chocolate provides approximately 120mg of your daily requirement of magnesium. To put that into perspective, the recommended daily intake for males is 420 mg/day and females 320 mg/day so it provides around 20-30% of your needs. Magnesium as mentioned in some of my previous posts is really important for bone structure, prevention of muscle cramps and energy metabolism and as a relaxant can help to improve sleep.

This recipe takes just 10 minutes to make and I hope you love it as much as I do.

The Ultimate Healthy Hot Chocolate Recipe

1.5 cups almond milk
2 tbso cacao powder
1 date
1cm piece of fresh ginger

Method

Place all ingredients into a blender and blend until smooth. Depending on how good your blender is you may want to grate the ginger first.
Transfer the mixture to a saucepan and using a medium heat until hot. This recipe doesn’t need to boil and is best warmed to your desired temperature.


For more healthy recipes and nutrition tips please visit my website www.amysavagenutrition.com and follow me on Instagram for regular updates at @amysavagenutrition.

We love love love to smash out a boxing session, there is nothing like the feeling of hitting pads until you can’t hold your arms up and sweating so much you can’t see out of your eyes anymore!  We have one on one training with the fierce and talented duo...

UNIT NINE’S 5 mins with our favourites - Transpose Fitness

We love love love to smash out a boxing session, there is nothing like the feeling of hitting pads until you can’t hold your arms up and sweating so much you can’t see out of your eyes anymore!  We have one on one training with the fierce and talented duo at TRANSPOSE FITNESS, so we thought we would share with you a little bit about this talented pair of Zach Vickers & Siannon Pallister.

 

instagram.com/transposefitness

How did you originally get into Boxing?

Z - I started boxing from a young age, my uncle was a world traveller in the field of martial arts, from boxing to kick boxing through to ju-jitsu he was always seeking new found knowledge and wisdom. When I was young I used to love hearing his stories of how he trained in all of these disciplines in different parts of the world. As a young boy you could only imagine the excitement and curiosity it sparked within me.

When I was ready, he began teaching me the art of boxing. It is a memory that 18 years on still seems so clear, twice a week he would drive over in his bright red beat up panel van, the one he used for work (carpenter by trade), and grab his gear bag out of the back, I’d be roaring to go all dressed and waiting in the garage that we used as the pop up gym at the time. He'd take me through all my warm ups and then we would begin the lesson every second seemed to fly by as I was completely transfixed by trying to absorb as much of the knowledge he was imparting on me. From here the seconds grew to minutes, minutes to hours, and hours to years and now the rest is history. Still to this day I continue to grow and develop my skills in the art of boxing with my coach.

 

S - I used to box with a trainer when I was in my late teens nothing to serious just developing my fitness and trying to stay in the best shape for work. When I met Zach I started boxing a lot more and developing my skills and understanding further. I love everything about boxing it’s such a good release for me and works in so well with my other forms of training. I use boxing as an explosive outlet and then balance that out with yoga and pilates that for myself are a lot more meditative, slow and controlled.

Why do you love what you do?

There is the famous saying that is often said. ‘find what you love and you will never work a day in your life’. for us we love the physicality involved in teaching people how to box and taking them through a workout. It is such a fulfilling feeling when you see your clients progress and grow, each movement becoming more explosive, more fluid and effortless these small accomplishments make all the early hours and late nights worth doing what we do.

Another one of the things we love and enjoy doing is shooting and videography. They both work so well together. it helps us to convey messages that we are trying to tell through graphic imagery in stills through to movement in video.

However like every business and venture there is always room for improvement. It’s our job to find these areas and improve them so that not only do we enjoy what we do even more but so that our clients and friends can enjoy what we do as well.

What do you think is the main benefit your clients get from boxing?

Everybody is so unique we are all different and we all have different drivers and motives as to why we do what we do. Everybody comes to us for so many different reasons. some are coming to supplement their current workout program and to just mix it up a little. Others are coming because of the desire to reach a certain goal weight.

We think what’s special are the ones that are coming to box because they are looking for something a little more than the physical benefits. Boxing can provide so much more then tight muscles and a six pack it really can serve as a form of meditation and outlet for those looking to release their daily anxieties and stresses. It really is a powerful tool when used in a positive and constructive way.

We are seeing more and more women getting into boxing, what do you think is drawing them to taking it up?

This is a question that has been getting thrown around a lot as of late. We don't think that boxing has made a surge in the recent months. Boxing has always remained a steady form of exercise of choice for a lot of women and men all around the world. We don't think that there will ever be a time when boxing isn't in the top 5 exercises of choice.

For women it’s such an empowering form of training, through learning self-defence and the ability to stay fit and active. A combination the works well for most  looking to increase their weekly activities and general health.

What is your favourite boxing drill for your clients?

Boxing is a sport built on drills. without drills you cannot improve your skills.

If we had to choose one, it would be a combination of jump rope and dumbbell punching whilst working in sprints.

Example

1 min jump rope - 20 fast (High knees) 10 Normal rotations

1 Min Jab, Cross, Jab, Cross.

(2 min round 30 sec rest x 5)

Such a simple drill but one that we promise if you are giving it your all will make you sweat and burn.

Where do you guys get your sweat on?

Z - I box four times a week with my coach and will add in coastal runs when not boxing.
S - I mix it up a lot I'm at pilates 2 x per week, then I box 2 x a week with the addition of a strength and conditions day with Alexa at 98 Riley street. On a Sunday I will try and do a bit of yoga as a form of relaxation and balancing to start fresh for the new week.

Where is your favourite spot to refuel?

We tend to go to our good friends’ 'Porch and Parlour' they always have good food on offering along with friendly staff and it helps that the owner is a good friend x.

We love trying out new studios and meeting people who have passion and drive in the health and wellbeing industry and we were very lucky last week to meet Nick Walsh who not only is part of the coaching team at the GWS Giants AFL team he also recently opened...

UNIT NINE’S 5 mins with our favourites – Nick Walsh from Sweaty Soul

We love trying out new studios and meeting people who have passion and drive in the health and wellbeing industry and we were very lucky last week to meet Nick Walsh who not only is part of the coaching team at the GWS Giants AFL team he also recently opened his own training studio. Sweaty Soul is a boutique training studio based in Sydney and the classes include Sweaty Spin, Soul Searching Boxing, Fit Hit  as well as Pilates (mat), what more could you ask for?  We tried out the boxing class and we had an absolute blast, lots of energy, learning some new techniques and importantly we got a HUGE sweat on.

How did you originally get into AFL Coaching?

Originally from a small town in Ireland called Cavan where I grew up playing Gaelic Football which is a very similar sport to AFL.  I was lucky enough to represent Ireland at the age of 15, in the old U17 International Rules Series against Australia. The year later I captained Ireland and was exposed further to AFL when drafted to the Melbourne Football Club in 2001. I spent 3 years on Melbourne's list before returning home due to injury. I returned to Australia in 2011 to work with the newly established GWS Giants as a S&C Coach and since then have progressed to Assistant Coach, coaching Team Defence.

Why did you decide to open Sweaty Soul?

I can see that people of Sydney are motivated to participate in fitness activity. I want to provide variety to those people in a small boutique group setting.  At Sweaty Soul, offering classes such as Spin, Boxing & Functional training in a small group setting allows people to meet their needs and have that variety in their training as they see fit.

I have a passion for fitness and a bigger passion for building a good team of people, who can contribute to positively enhancing peoples’ fitness needs in the eastern suburbs.

How are you using your extensive experience in coaching at Sweaty Soul?

Coaching for me is about facilitating the needs & learning of players to be the best they can be. At SS I am trying to develop a team of instructors, PTs and more importantly good people to offer the services of fitness in a small group setting to the local community in and around Edgecliff & Rushcutters Bay

How do you balance your week between the AFL coaching, Sweaty Soul and training?

AFL coaching is very demanding as well as running my own business, although challenging, all my PTs and instructors offer a helping hand in several aspects. Time management, communication and sustaining good relationships helps to give all my team a strong leadership role at our studio.

How often do you train per week and what is your favourite form of training?

I try and do something every day. Boxing has been my fall back sport for years and I love putting on the head gear and going 8-10 rounds of light sparring with some of my close friends I have made here in Sydney.

Where do you get your sweat on?

Generally, train early mornings at the football club as we have an amazing high performance facility and most of our football staff get in early and do something. If not that, I head to the boxing gym at PCYC, Woolloomooloo. Or just simply get out and have a little run. Of course, in the quiet times, I love to close the doors and get my sweat on at Sweaty Soul.

Where is your favourite spot to refuel?

I'm generally an on the go man, but when I do feel like a little people watching and good food generally pop down to Bake Bar in Double Bay.

Our first photoshoot in early June was an absolute blast and we had so much fun with our energetic photographer Scottie and the talented Alice & Paul who tested out the sweat gear in front of the camera for the day. Location was at Marks Park in between the stunning...

Having fun at U9’s first photoshoot!

Our first photoshoot in early June was an absolute blast and we had so much fun with our energetic photographer Scottie and the talented Alice & Paul who tested out the sweat gear in front of the camera for the day. Location was at Marks Park in between the stunning Bondi beach and Tamarama beach overlooking the ocean and best of all the weather gods delivered some awesome weather.

Photographer: Scottie Hendo (scottiehendo.com, Instagram: scottiehendo)

Talent: Alice Jane (aliceejane.com, Instagram: aliceejane)

Talent: Paul Denieul from The Right Fit (Instagram: paul.denieul)

Location Marks Park   

     

You’ve exercised, you’ve worked up a sweat and now for the best bit...YES... it’s time to refuel!! But before we get to the good nutrition stuff, I will just briefly explain how the body uses its energy stores. When we exercise we mostly use glucose as our major source of...

Nutrition news from Amy Savage - Sweat Tribe Smoothie… Yes Please!

You’ve exercised, you’ve worked up a sweat and now for the best bit...YES... it’s time to refuel!!

But before we get to the good nutrition stuff, I will just briefly explain how the body uses its energy stores.

When we exercise we mostly use glucose as our major source of energy and this comes from the food we eat, mostly carbohydrates. Glucose is stored in our liver and muscles in the form of glycogen and when we exercise the liver and muscles break down their glycogen stores to release the glucose back into the bloodstream. Once all of the glycogen stores are depleted, the muscles become fatigued. It’s pretty straightforward really, you use energy and then you need to replace it and if performance is your thing, then research shows that carbohydrates will energise you for longer.

And now for the best bit, the refuelling…!! So you could reach for a can of coke or a sugary sports drink, but my philosophy is all about getting maximum nutrition and maximum nutrients for your calories. After exercising there are three key areas to consider and these are;

    Restoring electrolytes and fluid lost through sweating.

    Replenish fuel stores that have been used throughout a training session.

    Deliver protein to enable muscle repair and synthesis.

      There are so many nutrients in food and combining ingredients offers multiple benefits. I have created a post exercise smoothie with just 5 ingredients that combined together help you to restore electrolytes, replenish fuel and deliver protein. It doesn’t just stop there, it’s also the perfect balance of carbohydrates, fats and protein and it’s full of healthy poly and monounsaturated fats, fibre, vitamins and minerals and here is exactly where the nutrients are coming from;

      Electrolytes - Bananas, avocado, nut butter and cacao are really good sources of potassium, calcium, magnesium and sodium. One tablespoon of cacao alone gives you 15% of your daily magnesium requirements which is perfect for helping to relax your muscles (you can find cacao powder in the health food aisle of all major supermarkets and health food shops).

      Fuel - Bananas, avocado, nut butter and soy are all pumping up the carbohydrate sources in this recipe.

      Protein - With approximately 15g of protein per serving, this smoothie will help your muscles to repair and rebuild with protein coming from soy milk, nut butter, banana (yes, there is 1.7g protein in a medium sized banana) and cacao powder.

      The ‘Sweat Tribe’ Smoothie Recipe


      1 banana
      1 tbsp avocado
      1 tbsp cacao powder
      1 tbsp nut butter (I used peanut)
      200 ml/1 cup soy milk
      Cacao nibs to decorate (optional)

      Method

      Place all ingredients into the blender, starting with the milk and blend until smooth.

      Overflowing with health benefits, it also tastes a bit like a chocolate milkshake so really, it’s an all-round winner. Enjoy…


      Previous posts:

      • Learn more about hydration for exercise Happy Hydrating.
      • All you need to know about electrolytes The E Factor.

      For more nutrition tips and healthy recipes, please visit my website

      www.amysavagenutrition.com

      Boxing is really taking off in Australia as a way to get fit and one of the best total body workouts you’ll experience. One thing to watch out for though, is that boxing is highly addictive! Here are some of our current favourites: Transpose Fitness, Sydney We train with the...

      UNIT NINE’s top boxing spots

      Boxing is really taking off in Australia as a way to get fit and one of the best total body workouts you’ll experience. One thing to watch out for though, is that boxing is highly addictive! Here are some of our current favourites:

      Transpose Fitness, Sydney

      We train with the fierce Transpose Fitness duo (Zach Vickers and Siannon Pallister) a few times a week to get a real sweat on. They offer one-on-one, semi-private and small-group classes and all levels of fitness are welcome. Best of all there is a real focus on technique rather than speed and brute force, but don’t get me wrong you get a real workout/workover and are a sweaty mess at the end!

      The training is in an amazing location in North Bondi on top of the boat ramp, it must be one of the best locations to punch your stress away at the end of a day. Go and check them out!

      instagram.com/transposefitness

       

      Bondi Boxing Club, Sydney

      We train at Bondi Boxing Club in the mornings to start the day off the right way. Everyone is welcome at Bondi Boxing Club no matter what level you are at. The club has over 30 registered fighters and has delivered a number of champion fighters. 

      The workout is 45 mins of a variety of pad combinations and heavy bag, with is a strong focus on great technique.  Tony Del Vecchio owns the club and is an absolute legend, hilarious, super talented and makes time for everyone in the class.

      www.bondiboxingclub.com

       

        

      Tribute Boxing and Fitness, Melbourne

      Tribute makes you feel like you are in New York city with its super smick facilities, owned and operated by former IBO super featherweight world champion Will Tomlinson and regarded strength coach Jay Milford Robinson.

      The sessions ensure you work up a crazy sweat and never get bored as they are a mixture of boxing, HIIT and functional training. More locations are opening soon in Melbourne and we are just waiting for them to come to Sydney next please!


      www.tributeboxing.com.au

       

      Fight Fit Boxing Centre, Melbourne

      FightFit is a no nonsense boxing gym that caters for all levels. Their expert trainers, all with Boxing/Kickboxing/MMA fights under their belt, will teach you proper technique and help you develop your boxing skills whether you are a regular or a first timer. Their awesome sweat sessions incorporate pad combinations, heavy bag drills and some killer core drills to improve your overall fitness.

      They have facilities in South Melbourne & Collingwood where their classes will get you stronger, fitter and develop your boxing skills. 


      www.fightfit.com.au

       

      We recently went to Byron Bay for a weekend away to rest and recharge our batteries, it is the perfect place for R&R as there are some amazing beaches, great food and Byron has a very relaxed vibe.  Here are some of our suggestions for places to visit and things...

      Byron Bay getaway

      We recently went to Byron Bay for a weekend away to rest and recharge our batteries, it is the perfect place for R&R as there are some amazing beaches, great food and Byron has a very relaxed vibe.  Here are some of our suggestions for places to visit and things to do.
       
       

      Food:

      The Roadhouse

      We loved this place, during the day it's all about healthy brekkies and amazing coffee, by night, it is a whisky and ribs kinda joint!  Brilliant food and a very cool hipster vibe.
       

      http://roadhousebyronbay.com

      The Farm

      We visit the three blue ducks in Bronte often as we live around the corner, so the Farm is always a must if we are in Byron Bay.  The Farm is just outside Byron and you can take a walk around or get a tour as its an actual farm..... there is also a flower/gift shop, food store and restaurant where you can get breakfast, lunch or dinner.

      http://www.thefarmbyronbay.com.au    

      Bayleaf

      I have to go to Bayleaf for breakfast every time I am in Byron, it is a great cafe in the heart of Byron Bay, amazing food, service and coffee what more can you ask for? Oh yes and the brownies are to die for! Try the salad/light bite takeaway joint they opened next door as well.

      https://www.facebook.com/bayleafcoffee

      Topshop Cafe

      Where do I start with Topshop..... this is our current favourite, they serve everything from bacon and egg rolls to chia brekkie bowls, great juices, tasty coffee and mouth-watering pastries..... You can sit on the lawn outside and soak up the happy hipster vibes. :-)

      https://www.facebook.com/TopShopByronBay

       

      Things to do:

      Lighthouse walk

      Walking up to the light house is a favourite for most people who visit Byron, at the top there are beautiful views from all sides. A walk or run up to the top is a great way to start the day as you also work up a good sweat and your reward is the awesome view!

      Beaches

      This is a water babies paradise... swimming, surfing and SUP are U9 go to water activities.  You can choose from Clarkes, Tallows, Watego’s and many more beaches in Byron Bay.

      Yoga
      Anata yoga is a great little find, we loved the vinyassa flow there.

       

       

      Hire bikes

      We were lucky enough to have bikes come with our accommodation, so ditch the car and hire a bike to get about on.  The traffic is bad some weekends in Byron and everything is so close by, so jump on two wheels and cruise around and sight see this way instead.


      Shopping:
      Spell & the Gypsy Collective Boutique sells beautiful clothing, jewellery, accessories and their new store is so amazing I contemplated moving in!
      Auguste is a must visit for me when I am in Byron, great dresses, cool prints and very reasonable prices.  This time I purchased an animal print wrap dress to add to the animal print collection I already have in my wardrobe!
      https://augustethelabel.com

       

       

       

       

      Yes, that’s E for electrolytes! You know that time when you’ve just had a big workout and you’re wondering why you taste so salty… well essentially there are three core areas that the body needs to focus on after exercising; - Restoring electrolytes and fluid lost through sweating.- Replenish fuel...

      Nutrition news from Amy Savage - The E Factor

      Yes, that’s E for electrolytes! You know that time when you’ve just had a big workout and you’re wondering why you taste so salty… well essentially there are three core areas that the body needs to focus on after exercising;

        - Restoring electrolytes and fluid lost through sweating.
        - Replenish fuel stores that have been used throughout a training session.

        - Deliver protein to enable muscle repair and synthesis.

          In my last post I talked about the importance of hydration and levels of fluid intake, both before and after exercise and I’m going to expand on that further and discuss the function of electrolytes.

          Electrolytes are macrominerals, these are the key minerals that the body needs in relatively large proportions that we lose in sweat and urine every time you exercise.

           

          What do they do and what are the best sources?

          Lots of people turn to high sugar sports drinks after exercise, but it’s easy to replenish electrolytes naturally through nutrition.

          Sodium, chloride, potassium, phosphorus, magnesium and calcium make up electrolytes. Exercising causes a loss of these minerals in varying amounts with sodium and chloride being lost in higher concentrations than the other. Electrolytes perform vital functions and without them, you’ll soon know about it from muscle aches to thirst, twitching, fever, insomnia and more!  Here’s some of the important stuff they do to give you an idea of why these macrominerals form an essential part of your diet;

            Sodium/Chloride - It’s number one job is maintaining the right fluid levels in the body as well as nerve impulse transmissions and muscle contractions

            Potassium - Totally essential for regulating blood pressure and your heart contractions.

            Calcium - Key for our bone structure, but is also responsible for maintaining muscle contractions and nerve impulse transmissions.

            Phosphorus - Structurally important in bones and teeth, phosphorus also helps to maintain fluid balance.

            Magnesium - Important for bone structure, preventing muscle cramps, energy metabolism

               

              Electrolyte Foods

              Coconut water is up there with having it all. Its full of electrolytes and will rehydrate you at the same time, so a bit of an all round winner.

              Other foods to consider incorporating into your meals/hydration post exercise are bananas, almonds, peanuts, kale and avocado. These foods offer sufficient levels of electrolytes to help your body recover and repair.

              Sports drinks are easy and convenient to grab on the run, but did you know that some of them contain nearly as much sugar as a can of coke? Eating whole foods helps to replace essential electrolytes, without the crazy high amounts of added sugar.

              So the next time you indulge in a sweatfest, have a think about how you are going to replenish your electrolytes and in my next post I’ll be sharing with you, how to replenish your fuel stores.


              Reference:
              Whitney, E, Rolfes, SR, Crowe, T, Cameron-Smith, D & Walsh, A 2014, Understanding Nutrition: Australia and New Zealand Edition, 2nd edn, Cengage Learning Australia, South Melbourne.

               

              Surely the sweatier we are, the harder we are working right? Well this is mostly true unless you are laying on a sunbed topping up your tan, but our need for water far exceeds that of any other nutrient in our body!

              Nutrition news from Amy Savage - Happy Hydrating

              Surely the sweatier we are, the harder we are working right? Well this is mostly true unless you are laying on a sunbed topping up your tan, but our need for water far exceeds that of any other nutrient in our body and keeping our fluid supplies replenished has to be top of your ‘to do' list every day.

              As we exercise our body starts to pump blood faster through our muscles which causes our body to increase in heat. As a cooling mechanism we ‘sweat’ to enable us to regulate our body temperature. Pretty simple really, but for all of those fluids that are lost through perspiration, the need to replace them is greatly increased.

              Sweating causes us to mostly lose water but we also lose small amounts of electrolytes (the electronically charged minerals comprised of sodium, potassium and chloride. Experienced athletes retain more electrolytes than exercise beginners, this will however improve as exercise and fitness levels increase.

              Here are some recommendations on how to stay hydrated before, during and post your sweat fest:

              When to drink Amount of fluid
              2 hours before activity 500 to 700 ml
              15 min before activity 250 to 500 ml
              Every 15 min during exercise 125 to 500 ml
              After activity 100 ml for each 100g of body weight lost

              There is an easy way to assess how hydrated you are and something we learn while studying nutrition is that we become obsessed by what goes on in the bathroom! No-one really wants to talk about it, but what happens in your toilet is often the best way to assess a multitude of things related to your state of health. In the case of hydration, it’s important to pay attention to the colour of your urine. Essentially the lighter your urine is the better (a pale straw colour) and if you notice that your urine is darker in colour then you need to increase your water intake.

              For many of us keeping your hydration at its optimum can take a conscious effort and you really need to aim for at least 2-3 litres of water per day. Sound like a lot? Well it is and if you exercising you need to drink even more than that (as per the guidelines above!). My best advice to help you achieve this is to keep a one or two litre bottle with you at work or home so that you can monitor your intake and let the hydration begin.


              Reference:

              Whitney, E, Rolfes, SR, Crowe, T, Cameron-Smith, D & Walsh, A 2014, Understanding Nutrition: Australia and New Zealand Edition, 2nd edn, Cengage Learning Australia, South Melbourne.

              I’m really excited to be working with Unit Nine and I’ve been passionate about health and fitness for a very long time! I don't believe in fad diets and my nutrition philosophy focuses around helping people to change their eating habits for the long term.

              Introducing the first of our Sweat Tribe - Amy Savage

              Nutrition Boss

               
              I’m really excited to be working with Unit Nine and I’ve been passionate about health and fitness for a very long time! I’ve been working in the corporate world for 10 plus years and early in 2015 I started a Bachelor of Health Science in Nutrition and Dietetics at Endeavour College in Sydney. Prior to that in 2012 I completed my Cert III and IV in fitness and learning the science behind how our bodies work and the impact that food has from causing disease to its healing powers is something I find fascinating.
              I don't believe in fad diets and my nutrition philosophy focuses around helping people to change their eating habits for the long term. By ditching processed foods and consuming more whole foods you can not only feel great and reduce risk of disease, but maintain a healthy weight without ever having to ‘diet’ and throughout 2017 I will be sharing with you lots of tips to help supplement your health and exercise goals.

              What is your favourite way to get sweaty?

              Can I have four or is that too greedy? Running, swimming, yoga and circuit training!

              Where is your favourite spot to get your sweat on?

              Running and circuits definitely get me the sweatiest.

              What is your motto/saying?

              Be savvy. Be healthy!

              Would you rather have pigs trotters for feet or lobster claws for hands?

              Hmm probably lobster claws for hands.

              UNIT NINE is an Australian brand that is shaking up the everyday sports accessories market by creating high quality, fun, unique and sweat inducing sports gear. We want to inspire people to start moving, get sweaty and have lots of fun while doing it.

              Welcome to UNIT NINE

              Who are we?

              UNIT NINE is an Australian brand that is shaking up the everyday sports accessories market by creating high quality, fun, unique and sweat inducing sports gear. We want to inspire people to start moving, get sweaty and have lots of fun while doing it.
              We believe an active lifestyle can improve your state of mind. So instead of gulping down your morning soy, double shot, low fat, extra frothy organic latte to cope with life, you can sip it slowly, smile and wave at the d… head that just cut you off in traffic. It also helps improve the rig, so no more gasping for air whilst sprinting to the bar to get your frosé.
              UNIT NINE came about from my (Anna) love of training and addiction to buying sports gear (I have a lot of the stuff). I couldn't quite find any I loved that was also great quality, so the dream started taking shape in April 2016, researching products, designs, colours and manufacturers. I teamed up with Ewan in July of the same year and we developed our own range of sports accessory gear!
              We train hard, laugh lots, eat even more and dream BIG. We firmly believe in balance and that being active and healthy doesn't have to be super serious. The two of us met in 2010 whilst looking for flatmates and have become awesome friends over the years and yes we live in UNIT NINE.

               

              What is our favourite way to get sweaty?

              Anna - either a super sweaty vinyasa flow class or a HIIT session

              Ewan - a boxing class or hot yoga session

              Where is our favourite spot to get a sweat on?

              Anna - Symetrie for HIIT in Clovelly, boxing with Transpose Fitness in Bondi or yoga at This is Yoga in Clovelly

              Ewan - Symetrie for boxing and This is Yoga for yoga

              What is our motto and why?  

              LET’S GET SWEATY, it’s simple we want people to get moving, be active and essentially sweat, so that can be walking, running, yoga, skipping it really doesn’t matter.

              We both love to paddle board, so when summer rocks around you can usually find us with friends paddling at one of the many beaches we have close by, here are some of our favourites: 

              5 Places we love to stand up paddleboard in Sydney

              We both love to paddle board, so when summer rocks around you can usually find us with friends paddling at one of the many beaches we have close by, here are some of our favourites:

               

              1)     La Perouse

              One of the best things about La Perouse is that it offers the beginner some great locations to find their feet and get up and start paddling. The beaches at Frenchmans and Yarra Bay are two of the best beaches to try SUP for the first time, Frenchman’s is a great spot for beginners as it tends to be fairly sheltered from the NE winds that dominate over summer.

               

              2)    Rose Bay

              Rose Bay is a shallow and well protected bay making it a stand up paddle boarder’s dream. There are four stand up paddle board (SUP) hire places around if you need a board & paddle, try Belly he is a SUP master. Bring your friends and enjoy an awesome day out stand up paddle boarding with views of the harbour bridge and opera house. Our favorite paddle is from Rose Bay around to Shark beach where Nielson park kiosk offers a great bacon and egg roll along with your coffee of choice.

               

              3)     Balmoral

              Balmoral faces off with Manly across Middle Harbour, and has some good restaurants and a beautiful swimming beach. Split in two by an unfeasibly picturesque rocky outcrop, Balmoral attracts picnicking families from all over Sydney. The calm waters off Balmoral are great for paddle boarding, for a great paddle set out from Balmoral beach heading either left towards Chainman’s beach or head right past Cobblers beach towards Middle Head, a word of warning the parking is crazy expensive, so try and find a non-metered spot!

               

              4)    Manly

              Paddle boarding has always been popular on the Northern Beaches. Hiring boards or taking lessons is very common along the beaches. Arriving in Manly by ferry you are likely to see people paddle boarding around the wharf.  Manly wharf offers calm waters for the beginner as does Shelly beach which also provides easy access for the more adventures paddleboarder to the surf.

               

              5)    Palm Beach

              Palm Beach, or "Palmy", lies at the end of a long peninsula, fringed by surf on one side and tranquil Pittwater on the other. Its golden sands and sparkling clear waters are ideal for relaxing, strolling, swimming and paddle boarding. For the beginner, best to stay in the calm waters on the Pittwater side and you can go for a bite to eat at the Boat House afterwards, for the more experienced there is plenty of fun to be had in the waves on the surf side.

              As you dedicated Sydney yogis will know, Sydney is packed with awesome yoga studios to get your yin and your yang on.  Here are five of our current favourites:

              UNIT NINE’S top 5 yoga spots in Sydney

              As you dedicated Sydney yogis will know, Sydney is packed with awesome yoga studios to get your yin and your yang on. Here are five of our current favorites:


              1 - This is Yoga, Clovelly

              This is Yoga is our local yoga studio and you will often find us in there sweating up a storm during a vinyasa flow class or getting our yin on with the best yin yoga teacher I have ever come across Melanie McLaughlin. A small studio, a stone’s throw away from the beautiful Clovelly beach with fantastic knowledgeable and friendly teachers which also has a community vibe, we love this place. They do vinyasa flow, vinyasa basix and yin classes as well as various workshops throughout the year. Go and check it out.


              www.thisisyoga.com.au
               
              2 - Urban Yoga, Surry Hills

              Urban Yoga is creating a new way to practice yoga the classes are set in the dark to music, and the only light comes from a huge screen playing videos of vivid landscapes, wild animals, and beautiful beaches. The studio is set in a busy area of Surry Hills, but it’s Zen heaven when you walk through those doors and into this space, coaches, herbal teas, and designer change rooms are all awaiting you.

              www.urbanyoga.yoga
               

              3 - In Yoga, Surry Hills

              In Yoga is an airy warehouse style yoga studio based in Surry Hills which offers a range of classes from flow, align, yin and meditation and on top of these sessions they host a range of workshops, events to covering topics from meditation to mindfulness to inversions, they also have ongoing teach training programs. Awesome space and fantastic teachers, give it a try,

              www.inyoga.com.au
               

              4- Yoga by The Sea | Bondi Beach, Tamarama, Bronte


              Could anything be more relaxing and peaceful than practicing yoga whilst out in the sunshine and watching the waves crash around you…….. Head down to Bondi Icebergs, Tamarama or Bronte Surf Clubs for a great yoga session with million dollar views, what is not to love!

               www.yogabythesea.com.au
               

               5 - Kai Yoga, Mosman

              Kai is a boutique yoga studio recently opened in Mosman, a variety of classes from vinyasa flow, slower vinyasa, yin and meditation this place has it all. Kai has a great community vibe and importantly awesome teachers. Elisha and Fraser are the founders of Kai and you will understand why this place will be super successful when you meet them in class, super positive, giving and talented teachers.

               

              www.kaiyoga.com.au

               

               

               

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