JAN-FEB 2017
wholesome
living
LEARN TO LOVE YOURSELF
7 ways to slay 2017
insight on working at lush cosmetics -p6
HEALTY VEGAN Recipes INSIDE
new year, new you
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CONTENTS
• EXPERTS GUIDE TO MEDITATION- P4 • FITNESS WORKOUT PLAN- P5 • HEALTHY VEGAN RECIPESP6+7 • GUIDE TO SELF LOVE- P8+9 • INTERVIEW WITH LUSH COSMETICS P-10+11
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LETTER FROM
GRACE BELLSHAM FOLLOW ME ON INSTAGRAM@GRACE.BELLSHAM
WELCOME TO 2017 MY BEAUTIFUL FRIENDS, a new year, a new you! I couldnt be more excited to realise this months issue, as it is jam packed with ideas on how to be the best version of yourself you can possibly be. With vegan recipes, motivating ways to kick start your year, as well as tips on selflove and acceptance, youll remember the importance of living your active life to the fullest. By putting your health first & foremost, your new rituals are bound to set your dreams into motion. I love you all so much, thank you for making this incredible dream possible, I couldnt do it without you.
Grace Bellsham xx GRACE BELLSHAM WHOLESOME LIVING FOUNDER SPECIAL THANKS TO R
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GET PHYSICAL - YOUR NEW WORKOUT PLAN
CIRCUIT #1 ABS
1. PLANK
2 X 6 MINUTE ROUNDS
2. SIT UPS
4.
SQUATS
5.
MOUNTAIN CLIMBERS
3. RUSSIAN TWIST
1.
GET FIT WITH GRACE BELLSHAM
PLANK - Sit on the floor with legs elevated, with one foot crossed over the other. - Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you, perpendicular to your torso and with the hands clasped. - Twist your torso to the right side until your arms are parallel with the floor while breathing out. - Hold the contraction for a second
2.
- place hands directly under your chest at shoulder width apart with straight arms - Your body should form a straight line from your shoulders to your ankles - Lift your right foot off the floor and slowly raise your knee as close to your chest as you can - Return to the starting position and repeat with your left leg
SIT UPS - Lie on your back, with knees bent & flat on the floor. - Place fingertips behind ears. - Tense your abs and slowly sit up - Always keep your head looking straight forward, don’t leave your chin on your chest! - Roll back down to the starting position.
RUSSIAN TWIST - Lie on the floor, stomach facing down - Bend your elbows and rest your weight onto your forearms, make sure to not place weight on hands. - body should form a straight line from shoulders to ankles - engage core by sucking in stomach - Hold position for 1 minute, 4 times.
CIRCUIT #2 LEGS
4. SQUATS
2 X 6 MINUTE ROUNDS
5. MOUNTAIN CLIMBERS 4 6. KNEE-UPS
- Stand, with feet shoulder width apart - extend arms in front of body, shoulder width apart. - keeping majority of weight on toes, bend down towards the ground, engaging your buttocks. - slowly stand up. - repeat.
6.
KNEE-UPS - Stand facing a box or bench of an appropriate height with your feet together. Begin the movement by stepping up, putting your left foot on the top of the bench. - Extend through the hip and knee of your front leg to stand up on the box. - As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can. - Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.
ExPERT’S GUIDE TO A PEACEFUL MEDITATION THE BEST GO TO TIPS AND TRICKS TO FINDING NIRVANA
ITS NOT JUST FOR MONKS! anyone, anywhere, anytime. We can all meditate, as the true meaning of meditation is focus one's mind for a period of time, in silence or with the aid of chanting, for religious or spiritual purposes or as a method of relaxation
ACKNOWLEDGE WHAT YOU CANT CHANGE the whole point of meditation is to learn to self-accept. Its a common misconception that meditation must be euphoric. However, its more important to understand what your mind is doing. So go ahead and indulge in the sound of barking dogs and traffic!
EVERY MEDITATION IS A GOOD MEDITATION NEVER feel as though you have wasted your time on a meditation, your body and mind are having a break, how could that ever be bad?
MAKE SURE YOU HAVE PERFECT POSTURE few people understand how important it is to be comfortable when meditating! Remember to be in tune with your body.
SUCCESS IS RETURNING WHEN YOU WANDER be proud of yourself when you realise youre not focussing! Its great to gain the awareness 5
COUNT ALL YOUR BREATHS the mindfulness of breathing practice is a great meditation for beginners who wish to feel more in tune with their internal vibrations and energies. It can also be very relaxing.
DEEP ARE
BREATHS CRUCIAL
breathing is key! Deep breaths help slow down the central nervous system; resulting in a calmer body, for a calmer practice! Breathing deeply helps to clean our blood by removing the carbon dioxide and increasing oxygen. Most diseases in the body begin with having unclean blood, so just keep doing what youre doing!
SERVES 1
INGREDIENTS FOR SMOOTHIE PORTION: - 4 oz. unsweetened almond milk - 1 banana - 1 cup strawberries - 1 cup frozen blueberries - 2 Açaí Smoothie Packs
FOR TOPPING: - chia seeds - sliced strawberries - sliced kiwi - frozen blueberries - vegan paleo granola (found at your local health store)
METHOD: 1. blend the almond milk with the banana, strawberries and blueberries. 2. slowly add the Açaí powder in to the mixture. 3. dice up all of the fruit, time to get creative! Place it however you like, use the picture as a guide! 4. Sprinkle the seeds & granola wherever you please.
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JUICE BOWL HOW TO MAKE A AVACADO & BLUEBERRY BOWL
INGREDIENTS: 1/2 large pineapple 1 pear 6 large kale orchard leaves 1 cup broccoli florets 1 heaping handful spinach 1 large cucumber 4 celery stalks 1-inch piece of ginger 1 avocado
METHOD: Blend
WHOLESOME LIVING
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LOVE THE LIFE YOU LIVE AND LIVE THE LIFE YOU LOVE
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Learning to love yourself is possibly the hardest habit to get into, but we guarantee that once you master it, you’ll never look back. Self-acceptance is the key to happiness, so master these tips
1.
smile more smiling is proven to have significant health benefits because it releases endorphins
2.
think good, attract good read up about the law of attraction, if you don’t believe; you don’t receive
3.
accept what you can’t change as our fav childhood star once said “nobody’s perfect”
4.
set reasonable goals setting rationally achievable goals helps motivate you to actually achieve them
5. organize everything the state of your bed is the state of your head
6.
stay positive positive mind = positive life
7.
have a cuppa! there has never been a problem that a good cup of tea cannot solve!
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BRUNSWICK • doncaster • highpoint • Melbourne central
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