New Year
IPS IPS aias.edu.au
contents
03 Introduction
12 Eat your self Beautiful
04 Reclaim your workout mojo!
13 Boost your beauty confidence
06 5 Ways to avoid injury while training
14 Pamper yourself from home
07 Find your fitness soulmate
15 Aromatherapy in the home
08 10 ways to eat healthy
16 Studying at AIAS
09 Protein Up!
17 Testimonial
10 Nutrition for kids
02 |
Introduction It’s a new year and there’s no better time to adjust your goals and strive to be a better version of you!
Over 40 years, the AIAS, have been committed to inspiring and supporting our students all year round to be the best versions of themselves, so our lecturers have collected their favourite articles on health and well-being to create an eBook for the New Year. This motivating read is filled with articles on boosting your exercise regime, ways to avoid injury, healthy eating for you and the family, ways to beautify yourself from the inside out, cost-saving ways to pamper yourself at home and much much more!
Happy reading and we hope you will consider AIAS as a study partner in your journey toward discovering a New You in 2014!
| 03
Reclaim your workout mojo! If your motivation has gone on a more extended holiday, and you find yourself avoiding the gym at all costs, there are things you can do to break out of the rut and get back on the treadmill. Whether you’re bored, tired or just not feeling it anymore, these tips will help you reclaim your exercise mojo and come out the other side fitter, stronger and happier.
No morning glory:
Another one bites the dust:
Boredom sets in:
It’s cold and dark outside, but your alarm’s just gone off for boot camp.
You forget what your gym actually looks like.
It takes all your mental strength to strip off the covers and climb out of bed. Brisbanebased sports psychologist Georgia Ridler says understanding what motivates you in the first place will give you lots of reasons to get both feet on the floor at 6am. You can either motivate yourself away from what you don’t want (such as extra kilos), or you can try the more successful approach and set positive goals that take you towards what you do want. If you think in the positive, about what you WILL achieve by going to the gym, for example, improve your bikini body or become fitter to keep up with the kids , you’ll feel a lot more motivated thinking about what you do want rather than what you don’t. Use visual reminders such as photographs of yourself back in your fitter days on the fridge and set goals using the words, “I want to…”
How many people do you know join a gym which they very rarely (if ever) visit? People very often start out the new year very committed, before using it a few times then bailing after a couple of months. Start gradually. Build up your exercise programs slowly to ensure you don’t become injured or burnt out. Above all, set realistic goals which will fit around everything else going on in your life.
Your weight/fitness level or interest has reached a plateau and you don’t like the view anymore.
Try this: Give your exercise alarm an inspiring name like ‘bikini body’ to remind you why you’re getting out of bed so early.
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Mix it up! Use a trainer to help you write a training program that is varied. No one likes the same routine every day, and besides, it gets you nowhere in improving our fitness levels. Make sure your program includes different work outs; running, circuits, weight training; and include easy weeks, harder periods and rest days.
Try this:
Try this:
Ask the gym’s personal trainers to create a program you can stick to and bring a friend along for extra motivation. If you arrange to go with someone, you’re a lot less likely to cancel.
Make it interesting. It might be as simple as increasing your weights, having more rest, changing your days, or doing a circuit instead….
Interest wanes:
Mid-workout:
Holiday mode:
You really enjoyed your first fun run, but a few days off has now stretched into a few months.
By track five of the spin class, you’re aching and keen to slip out the door.
You’ve had a holiday on the beach and the only workout involved lifting your food and drink to your lips….
Have a break. Give yourself a rest when you’ve achieved a goal. Make sure you stop and celebrate your first 5km, marathon or cross fit competition. Then search for something new and start again. It’s important to reflect and take time to give yourself praise for your achievements. Otherwise, it just drags on for exercise sake!
The hardest part of a workout is the time when the real changes take place in your body and your mind is telling you to stop. This is the time we need to dig deep and find a way to push through the pain. You’re not the only person in your class feeling it. If you want to become fitter or stronger, the body has to overload in order to make adaptations. Keep going – when your tired and sore, its working.
Try this:
Try this:
Not sure what to do next? Set yourself a different goal. Turn to an app and try running 50km in three months, or log up the distance on the rower, the bike or the treadmill.
Your new mantra: “pain is gain”.
Thankfully, rest is a key part of a fitness plan, and you can afford to take a week or two off. Enjoy your holiday guilt free, so you can return to your usual routines invigorated and refreshed.
Try this: It takes about 10 days to a fortnight before your fitness starts to reverse, meaning your cardio fitness and strength start to drop off. Enjoy your break, but don’t leave it too long.
More Information If you’re interested in finding out more about Fitness or a career in Fitness, check out the range of courses on offer at AIAS here.
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5 Ways to avoid an injury while training The result of an injury is often intense frustrating, knowing that your hard-earned fitness is deteriorating while you take time off from training to recover. Check out our tips how you can train safely and effectively to avoid injury:
Don’t go for both distance and speed right away Trying to go longer and faster simultaneously is a dangerous combination. Instead, focus first on building up your distance. Step one is slowing down a little bit to make it sustainable. Once your body adapts to the distance, then you can start stepping up your pace.
Recognise pain – and respond to it Everyone knows that feeling of being tired and sore after a particularly long or hard workout. It’s important though, that you recognise the difference between that feeling and actual pain. Fatigue and soreness should gradually get better as you go through your workout, but if a muscle starts to tighten up more or hurt more, that’s pain — and that’s when you need to stop. There’s no glory in pushing through. At that point, try spending a couple of days on the elliptical rather than running on the road, or head to the pool instead of getting on the bike. It’s tough to swallow sitting out on an activity you love- especially if you’re on a program – but it’s better to back off for a few days than to do damage that can keep you from making it to the starting line at all.
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Never skip warm-ups So you want to hit a four-minute km pace or get your heart rate to 145? Great. But you must ease into it. Give your muscles, heart, and body some time to warm up- especially if you’re in the middle of training and your muscles are already tired. If you can finish your workout strong, it’s better than having struggled through the whole thing because you pushed it too hard in the beginning.
Trust your body more than the program you’re on If you’re training for a race or competition by following a program, listen up: Even if your program dictates a certain distance, speed, or heart rate for the day’s workout, make sure you’re checking in with yourself and confirming that your body can handle it. The most difficult part of training for something is looking at the objective outline on a piece of paper and then subjectively trying to execute it. No matter how much you may feel like following the program’s instructionsto the letter, how your body feels should be the ultimate deciding factor in how closely you stick to it.
Your training doesn’t end when your workout does Your nutrition- especially post workoutwill have a huge impact on how you’re feeling from one day to the next. So make sure you consider hydration and nutrition as part of your training, too. If you feel awful a couple of hours after a workout or you’re totally drained the next day, it could be a sign that you need to up your electrolyte, fluid, and protein intake directly following your workout. Source: For more information on post workout nutrition, check out the following link: precisionnutrition.com/about postworkout-nutrition
Find your fitness soulmate Finding that perfect partner to pound the pavements with, or spot you at the gym can sometime be tough. When it comes to picking your training buddy, here are some tips for what to look out for.
Set some goals
Pick your perfect match
Try something new
First and foremost you need to figure out your fitness goals. Do you just want to get outdoors and enjoy yourself, or are you training for your first marathon. If, for you, exercise is about catching up on the goss, there’s no reason you can’t join a group with different fitness levels. But if you’re looking to up the intensity, find a friend who’s at your level or just slightly fitter than you to give you that extra push. There’s no rule that says you can only have one training buddy! Try finding different partners for different sessions. Ask some friends to join you for a run on Mondays and find another friend to help you work those weights the next day.
Similar to dating; it’s wise to seek out a training friend whose personality matches yours. If you’ve a best mate who constantly bails and leaves you squatting solo, you’ll end up more frustrated than motivated. If this happens, you need to find someone who sticks to the schedule. That way you can still achieve your weekly weights target, and save your gettogethers for fun nights out instead.
Your best friend doesn’t always mean they’ll be your best training partner. Trying new training techniques can be a great way to make new friends. Why not join a local running club through websites, to meet other fitness fans in your area. And remember, when it comes to who you work out with, the aim is to find inspiration, motivation and some good times too. There are websites out there too, like findateammate.com.au or allsportsaustralia.com.au designed to help you find your perfect training partner.
Pushy pals On the other hand, avoid working out with someone with a much higher fitness level than you, or someone who turns every run into a race as this can lead to overtraining and will only put you off. If your buddy is a lot stronger, they’ll keep pushing the pace and by trying to keep up all the time, you put yourself at risk of injury or fatigue.
More Information If you’re interested in finding out more about Fitness or a career in Fitness, check out the range of courses on offer at AIAS here.
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10 Ways To eat healty 1. Go meat-free for a day
5. Shop smart
8. Boost your immunity
Eating less meat and more vegetables could be the ticket to a healthier you. Vegetarians are 32% less likely to suffer from heart disease, according to findings from Oxford University. Aim to have a few meat-free days a week for a real health boost.
A well thought-out shopping list is a handy companion when you hit the supermarket. Deciding what to restock your fridge with and eating before you go helps to reduce the temptation to fill your trolley with treats.
Put the zest back into your day with a diet that’s designed to strengthen your immunity. If that sounds complicated, we’ve got good news: it’s easy! All colourful fruit and vegetables – especially oranges, tomatoes and pomegranates – are chockfull of nutrients that will help to boost your body’s defence system.
2. Ditch caffeine Caffeine picks you up only to dump you back down, so stop the roller-coaster effect by cutting your intake to a couple of cups a week. Reach for a mug of green tea – high in antioxidants - for a healthier start to your morning.
3. Eat green Leafy greens equal a happy body as they help to improve liver detoxification by pushing toxins out of your body. Make sure you fill half your plate with kale, broccoli or spinach at lunch and dinner for clearer skin and a flat tum – motivation in itself!
4. Drink up Feeling hungry? Sometimes thirst can be confused for hunger. Have a glass of water. Upping your intake of liquids helps to keep cravings at bay while reducing bloating. Make sure you drink at least two litres of water every day, and opt for coconut water or herbal teas over sugar-packed juices and fizzy drinks.
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6. Keep track Logging everything you eat in a food diary can help you to track your journey with food - and it will help you to make healthier choices in the long run. Monitoring everything that passes your lips may sound dull - who has time for that right? But it could be the key to cleaner, healthier eating. Looking back over what you’ve eaten each day can help you figure out whether you’re eating for hunger or boredom. There are some great apps on the market that make this an easy task.
7. Eat breakfast Yes, we’ve said it before, but we’ll say it again – a healthy breakfast is key. Loading up on the good stuff first thing will help you dodge unhealthy cravings later. Researchers in the UK found those who skip breakfast are more attracted to fatty, unhealthy food later in the day – and eat more of it. Try porridge sprinkled with nuts and seeds or scrambled eggs on whole grain toast.
9. Fuel up Whatever you do, don’t go hungry. Eating every three hours helps to keep your blood sugar level on an even keel and keeps fat gain at bay, so make sure you fuel up sensibly throughout the day. Keep healthy snacks like raw nuts and fresh fruit on hand to nibble on when you need a boost, but don’t graze all day long. Try to stick to three meals and two snacks per day.
10. Stop counting kilojoules Calculating the calorie value of every bite is not only a joyless task, but it’s also likely that you’ll make less healthy choices – such as choosing low-calorie options, which are often full of artificial sugars, over whole foods. For optimum health, aim to eat mainly complex carbs, good fats and protein with lots of veggies and fruit.
More Information If you’re interested in finding out more about Healthy Eating or a career in Health and Nutrition, check out the range of courses on offer at AIAS here.
Protein up! Protein powders have long been associated with mega muscle men – a stigma that we need to forget. A daily protein shake or two before/after exercise won’t give you muscles like Arnie Schwarzenegger – unless you train like him!
So why is protein so important? One of the most important components of both weight loss and muscle gain diets is protein. And, most active people are simply not eating enough of it. Protein is important if you are active and striving for a lean physique. It assists with muscle recovery postexercise, strengthens muscles so you can work out harder, and helps you burn more fat whilst resting. Not only that, but it helps you manage hunger between meals making you feel fuller for longer. Protein also helps support red blood cell production, supports the immune system and helps keep hair, nails and skin healthy.
Protein powder vs protein high food Just like meat, poultry, fish and egg whites, protein shakes contain the amino acids that the body requires to build lean muscle tissue. Protein powders are a super convenient way to get much needed protein, much easier than eating six chicken breasts a day! They are also absorbed quicker and are easier on digestion then their solid food counterparts. However, protein shakes are still supplements and shouldn’t replace the role of protein rich food in your diet; they should instead be a healthy addition.
Choosing the right powder If you’re daunted by the number of protein powders on the market, here’s how to choose.
Other uses for protein powders Protein powders can be used for more than just shakes, how about:
To gain muscle mass, Ausport recommends, you consume 1.2-2 grams of protein per kilogram of body weight a day. To lose weight, go for powders with the most protein (at least 80g per 100g) and least carbs (especially from sugars). For something substantial to eat after training, try one with more carbs (at least 12g per 100g) as they help you recover. For meal replacement, opt for those with higher protein and fat, as these fill you up for longer, making you less likely to overeat.
• sprinkling protein powder on your morning porridge.
Below is the recommended dietary intake for protein for both men and women to maintain health. These guidelines are set by The Australian Government National Health and Medical Research Council. However, if you are looking to increase muscle mass or lose weight, you will benefit from consuming more protein than the recommended RDI.
• add some flavour to your fat-free yoghurt with a teaspoon of protein.
Age
• mix protein powder with egg whites, oatmeal and some sweetener…and cook it like a pancake • mix chocolate or vanilla protein powder with some fat-free cream cheese…hello cheesecake flavour! Serve on a whole- wheat cracker if you want the biscuit base. • combine flavourless powder with your scrambled eggs or mashed potato.
• curb hunger and sweet cravings with a protein snack. Think protein balls,cakes, muffins, cookies… yep there are lots of healthy recipes out there. Jump online
and check out the great range of free protein recipes available.
RDI
Men
19-30 yr
64 g/day (0.84 g/kg)
31-50 yr
64 g/day (0.84 g/kg)
51-70 yr
64 g/day (0.84 g/kg)
> 70 yr
81 g/day (1.07 g/kg)
Women
19-30 yr
46 g/day (0.75 g/kg)
31-50 yr
46 g/day (0.75 g/kg)
51-70 yr
46 g/day (0.75 g/kg)
> 70 yr
57 g/day (0.94 g/kg)
More Information If you’re interested in finding out more about Fitness or a career in Fitness, check out the range of courses on offer at AIAS here.
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Nutrition for kids Processed foods and snacks seem to have crept their way into every day eating, especially true for our children. Busy work schedules and hectic lifestyles have led to reliance on take-away and pre-made options. Unfortunately we are often informed that these are perfectly healthy options, which is not the case for the majority of packaged foods. Developing bodies rely on the nutrients in food for the nourishment needed for growth, energy and immunity. Here are a few simple tips that can ensure your child is getting the nutrition they need.
1. Fill the fridge and pantry with nutritious snacks such as: Fruit (organic): such as apples, pears, oranges, mandarins, grapes or bananas; organic raisins or dates Balance fruit with nuts: almonds, brazil, cashew, walnuts or other unsalted, unroasted raw nuts – not peanuts
2. Limit treats high in sugar and artificial ingredients. Avoid artificial sweeteners such as aspartame1 (E950 - E955), caffeine (including guarana) in soft drinks, energy drinks and chocolates, wheat and processed foods laced with chemicals such as colourings and preservatives2.
Good quality Biodynamic yoghurt: ¼ cup maximum mixed with frozen berries and mixed seeds Cheese with rice crackers: 30g cheese maximum and plain unflavoured crackers (flavouring contains MSG – E621) Veggie sticks: carrots, celery, capsicum, broccoli florets, mushroom, and dips such as hummus, tzatziki, guacamole and salsa
Aspartame: (sweetener) synthetic, artificial sweetener; Used in sugar free & diet soft drinks and foods, chewing gum, confectionery; protein bars & powders 2 Food additives are linked with hyperactive behaviour in children 1
More Information If you’re interested in finding out more about Nutrition or a career in Health and Nutrition, check out the range of courses on offer at AIAS here. 010 |
“ Developing bodies rely on the nutrients in food for the nourishment needed for growth, energy and immunity.”
3. Include Superfoods and Whole foods: Vital Greens for Kids: this is a multinutritional powder and supplement for growing children, or children with low energy. Vital Greens contains a superfood list of ingredients designed to stimulate healthy energised kids. It’s perfect for children who aren’t eating 80% vegetables in their daily diet. Easy and tasty to drink in water or added in smoothies and homemade bliss balls. Cacao: The chocolate that’s actually good for you! Rich in vitamins, minerals and omega 3’s. Cacao powder is a delicious healthy chocolate addition to smoothies, bliss balls, raw slices, and any recipe that normally uses cocoa.
Goji berries: A delicious dried berry, high in fibre, vitamin C, beta carotene and iron. Goji’s taste delicious in a nut, seed and dried fruit mix; in bliss balls and raw nut slices; or add them to oats for a sprinkling of extra sweetness at breakfast.
4. Supplements for kids:
Oats: Starting each day with a healthy and nutritious breakfast is vital for your child’s concentration and energy throughout the day. Oats are a nutritious wholegrain rich in B vitamins,vital for energy and growth. They also contain magnesium to support muscle function and will keepyour children satisfied and full throughout the morning. Add a sliced banana and a teaspoon of honey to sweeten.
Multi-vitamin: For general wellbeing and energy, growth, extra activity, or for when your child’s feeling a bit rundown.
Omega 3 Fish oil: Enhances brain function and development, improves learning, IQ and behaviour.
Vitamin C & Bioflavonoids: A powerful antioxidant necessary for general health; great in winter for colds, flu’s and general immunity. Top choice is a powder, or a tablet ensuring it’s free of sugar and artificial sweeteners. Probiotics: Beneficial after antibiotics to replace good bacteria for digestive function and immunity.
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Eat yourself beautiful
Nutrition for your skin Our cells are constantly shed and replaced by younger ones and a steady supply of micronutrients is essential to support this rapid growth. By eating the correct balance of foods you’ll feed your skin the vital nutrients it needs to stay soft, supple and blemish free.
Eat your five-a-day
Vitamin E
Eating a rainbow of colourful fruits and vegetables and aiming for at least 5 portions a day can help protect skin from the cellular damage caused by free radicals. Free radicals are caused by smoking, pollution and sunlight and can cause wrinkling and age spots. Betacarotene, found in pumpkin, carrots and sweet potatoes, and lutein, found in kale, papaya and spinach are potent antioxidants, important for normal skin cell development and a healthy skin tone.
Vitamin E protects skin from oxidative (cell) damage and supports healthy skin growth. Foods high in vitamin E include almonds, avocado, hazelnuts, pine nuts and sunflower and corn oils.
Vitamin C Vitamin C is also a super antioxidant. It is needed for a strong immune system, radiant skin and helps blemishes heal properly. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. They all help to produce collagen that strengthens the capillaries that supply the skin.
Stock up on selenium Selenium is a powerful antioxidant. It works alongside other antioxidants such as vitamins E and C and is essential for the immune system. Studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat Brazil nuts. Just four nuts will provide the recommended daily amount (RDA). Mix Brazil nuts with other seeds rich in vitamin E as a snack or salad sprinkle. Other good sources are fish, shellfish, eggs, wheatgerm, tomatoes and broccoli. 012 |
Drink up Skin needs moisture to stay flexible. Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink six to eight glasses of water a day – all fluids count towards your daily allowance, but water is the best. If you work in an office, keep a large bottle of water on your desk to remind you to drink. Herbal, caffeine-free teas are good too. Try to avoid smoking and excessive alcohol consumption, both can age the skin.
Don’t be afraid of fat Monounsaturated and polyunsaturated fats – the types found in avocados, fish, nuts and seeds – provide essential fatty acids which act as a natural moisturiser for your skin, keeping it supple. These fats also come packaged with a healthy dose of vitamin E (a vitamin many of us lack), which will help protect against free radical damage.
Eat more phyto-estrogens Phyto-estrogens are natural chemicals found in plant foods (phyto meaning plant). They have a similar structure to the female sex hormone oestrogen and have been found to help keep our natural hormones in balance. There are different types, some are found in soya bean products (isoflavones), whereas others are found in the fibre of wholegrains,
fruit, vegetables and flax seeds (lignans). Include phyto-estrogen rich soya, wholegrains, fruits and vegetables as part of a balanced diet.
Opt for omega-3 Make sure you get enough omega-3 and omega-6 fats. These are essential fatty acids which mean they cannot be made in the body and must be obtained through the diet. You will find omega-3s in oily fish and plant sources such as flaxseed oil, linseeds, walnut and rapeseed oil. Omega-3 fats encourage the body to produce anti-inflammatory compounds, which can help skin, particularly inflammatory skin conditions such as eczema and psorasis.
Go for low-GI carbs Eat plenty of beans, pulses, porridge and other slow-releasing carbohydrates. These release sugar into the blood stream gradually, providing you with a steady supply of energy and leaving you feeling satisfied for longer and therefore less likely to snack – especially on chocolate during that afternoon lull! Avoid high GI carbohydrates like biscuits and sugary drinks, as they lead to production of insulin, which may damage collagen and accelerate wrinkles.
Don’t forget zinc Zinc is involved in the normal functioning of the sebaceous glands in the skin (which produce oil) and helps to repair skin damage and keep skin soft and supple. Zinc-rich foods include fish, lean red meat, wholegrains, poultry, nuts, seeds and shellfish.
Boost your beauty confidence Exfoliating, moisturising
Here are our top tips to boosting your beauty confidence from the inside, out!
5 foods for glowing skin
Exfoliate!
Exercise
These powerful superfoods will give your complexion a whole lot of love from the inside out:
Dry and flaky winter skin can’t function properly until the dead skin cells are removed. The most effective way to slough off that top layer is exfoliate. Using a liquid exfoliator or a loofah in the shower, wash the body in a circular motion on the skin, paying particular attention to areas such as elbows and knees. Once out of the shower and while the skin is still slightly damp, apply body moisturiser. After you’ve done this for a few days, skin will be soft and supple, giving it the best chance to shine!
Training after the festive season can be tough! So start an exercise routine and stick to it. Take your kit to work and get outside to enjoy some sunlight (and a dose of Vitamin D) on your lunch break. Get to your nearest park for a run, enjoy a powerwalk or set yourself a small circuit area to complete in an allocated amount of time!
a. Figs – packed with plenty of nutrients that cleanse the digestive system of toxins b.
Watercress – increases the body’s ability to increase oxygen supply for better blood flow, which in turn makes you glow! Add it to your salad!
c. Sweet potato – a skin brightening combo of vitamins A and C. d. Cucumber – high in enzyme charged water and electrolytes – they build skin radiance from within. e. Acai – These berries are highly rich in antioxidants, making them a power food for brightening dull skin.
Get your glow on After exfoliating, apply a light layer of tanning lotion to remove any pastiness. Make-up is also your trusty sidekick. Start by warming up your skin with a face bronzer or primer. Follow with a dewy foundation or one specifically formulated to add luminosity while evening out the skin tone. Finish with a highlighter on the highest part of the cheekbone to create a radiant quality.
More Information If you’re interested in finding out more about Beauty or a career in Beauty Therapy, check out the range of courses on offer at AIAS here. | 013
Pamper yourself from home Body & Soul reported that Australian women spend $370 million dollars a year on hair and beauty cosmetics and treatments! But why spend money on expensive products when you can simply make them at home! Here are some of our favourite at home concoctions … why not invite the girls around for an evening of pampering.
Face Masks
Exfoliators
Hair Treatments
Here are some easy at home face masks. Pop ingredients into the blender and mix until smooth. Apply to the entire face and leave for 15mins. Rinse face thoroughly with warm water and pat dry.
The below exfoliators can be mixed by hand. Gently rub in circles to exfoliate the skin and then rinse with warm water and pat dry.
Believe it or not, a simple egg can be one of the best natural hair treatments. Woman’s Day suggests the following:
Energising Winter Mask 1 Kiwi Fruit (peeled) 1 teaspoon freshly squeezed Orange Juice 2 tablespoons of Natural Yoghurt A dash of extra virgin olive oil Illuminating Mask 1 small papaya 2 tablespoons honey 1 tablespoon yoghurt Moisturising Mask 1 ripe avocado 1 banana 1 teaspoon of extra virgin olive oil 1 teaspoon of lemon juice
Back to basics
For normal hair: use the entire egg to condition hair
2 teaspoons ground oatmeal 1 teaspoon baking soda Water (apply drop by drop until you achieve desired consistency)
For oily hair: use egg whites only
Skin as sweet as sugar 1 avocado 2 tablespoons honey 1 tablespoon sugar 2 teaspoons lemon
Use 1/2 cup of whichever egg mixture is appropriate for you and apply to clean, damp hair. If there isn’t enough egg to coat scalp and hair, use more as needed. Leave on for 20 minutes, rinse with cool water and shampoo hair.
Milky smooth skin 1 tablespoon of milk 3 teaspoons of honey ½ teaspoon of cinnamon
For dry, brittle hair: use egg yolks only
Whole egg and yolks-only treatments can be applied once a month; whites-only treatment can be applied every two weeks.
More Information If you’re interested in finding out more about Beauty or a career in Beauty Therapy, check out the range of courses on offer at AIAS here. 014 |
Aromatherapy in the home 4 Aromatherapy essential oils to have in the home By simply using a few essential oils correctly, you can provide a simple yet highly effective means of treating a range of conditions, both physical and emotional. “Essential oils” are natural oil extracts specially selected from a particular part of the plant – for example Mandarin comes from the fruit peel and Lavender from the whole plant. These oils have been used for thousands of years dating back to when Egyptian mummies were prepared with Myrrh, Sandalwood and Cedarwood. Essential Oils have a range of benefits from relaxation, treating ailments, healing both physically and psychologically, and maintaining optimal well-being. When it comes to using essential oils, it is important to know how to use them correctly, as they can have adverse effects, whilst also remembering that they can work on an emotional, physical and mental level.
Lavender (Lavendula angustifolia) If you only get one essential oil, lavender is the one to get. Lavender has a long history and is credited with being the first oil to be studied by scientists. The chemical constituents that are found in this essential oil have a number of benefits.
Lavender can help calm emotions, aid with sleeping problems, soothe and act as an antiseptic for cuts, grazes and insect bites, help relieve pain and assist in the healing of skin conditions. For children, Lavender essential oil can help with temper tantrums, teething, growing pains, overtired reactions, insect bites, heat rash, nappy rash, wind burn and sunburn. The perfect oil for Mums!!
Roman Chamomile (Anthemis nobilis) Roman Chamomile is one of the best calming and soothing oils for both adults and children. This essential oil is used widely by many aromatherapists when dealing with skin conditions in children, such as rash, dermatitis, eczema and wound care. It can also be used for digestive issues and to calm the emotions. For parents these essential oils can really help with calming nerves and emotions, which can sometimes become a little ‘frayed’ with the challenges that children bring. Chamomile also has properties that help to soothe some allergic reactions making it handy for little situations that flare up.
can be used with cleaning surfaces and toys, (make sure that you test it out on the surface of toys first). During the flu season, a couple of drops on a tissue can really help with decongesting the sinuses and help with chesty colds. Tea tree can be drying to the skin, so when using on children, use small amounts that have been diluted in a cold-pressed carry oil.
How to use these oils. There are many different ways that you can safely use essential oils around children. Depending on the age, a drop or two on a tissue can help with runny noses and with sleeping, whilst two drops in a bath can help with aches and pains. There is no need to use essential oils directly on the skin as this can cause a reaction, so just have cold-pressed oil (sweet almond, macadamia, apricot kernel) in the cupboard and put no more that one drop of essential oil into this on a tablespoon of cold-pressed oil. Rub this gently into the skin, after first testing on the inside of the elbow that there are no reactions.
Remember that with severe allergic reactions, always seek medical advice.
Tea Tree (Melaleuca althernifolia) Tea Tree is another essential oil with multiple uses. It is a powerful antiseptic, antiviral, and antibacterial oil which makes it a great cleaning and disinfectant natural product. It is a great alternatively to harsh chemical products that
More Information If you’re interested in finding out more about Aromatherapy or a career in Natural Therapy, check out the range of courses on offer at AIAS here. | 015
Studying
at aias
AIAS has been delivering vocational training in health & wellbeing for nearly four decades. Whether you intend to study for interest, or to begin a new career in the health or wellbeing industries, the Institute has a course that will suit you.
The AIAS provides world class quality education to students, at an affordable, competitive price. The Institute is known internationally for its high standards, safe practices and professionalism. Our courses are developed through consultation with professional industry associations, and are constantly updated to meet the needs of students and industry.
Hands on experience and learning
Solid industry and employer relationships
We believe that you learn by doing. Taking the theoretical learning and putting it into practice. Students spend a number of hours in real AIAS clinic environments operating to the public as part of their studies.
At AIAS we work very hard to build and maintain our industry relations so that employers recognise the high standard of our graduates.
We’re here for you
These are just some of the benefits that AIAS provides its students.
We understand you may have many competing demands in your life so our friendly, supportive staff make it easy for you to combine study and the rest of your life.
We understand that no two people are alike so that is why our delivery options provide choice to students. Delivery modes include both oncampus and distance study and start anytime options.
High quality teaching and facilities We expect the best and so should you. At AIAS we use industry experienced teaching staff and purpose-built campuses with state-ofthe-art equipment and premium quality products.
Career orientated learning More Information Contact our friendly enrolment team by phoning 1300 880 933 or by enquiring here.
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If your career is your ultimate goal, then it should be ours as well. Our programs are designed with career outcomes in mind so that you are job ready at graduation.
Flexible delivery options
Access to Government funding assistance VET FEE-HELP (VFH) enables you to study now and pay later. Many of our courses are VFH enabled.
Flexible payment options For courses that are not VFH enabled we offer a number of flexible payment plans. We want to ensure that financial capacity does not get in the way of achieving your goals.
Find out more Together with one of our careers education advisors, you can explore a number of options and discuss how you can follow your passion with an AIAS course.
Testimonial Estelle Grisanti Diploma of Beauty Therapy Graduate Currently Beauty Therapist and Business Co-owner
What did you study and when did you start?
Have you any tips for fellow students?
In July 2008 I started my Diploma of Beauty Therapy with AIAS and finished in March 2011.
• Ask as many questions as you can, your lectures have so much knowledge
What made you choose AIAS? I chose the institute, because of its science focus and the knowledge that you gain is professional and accurate.
What is the Best part about being a student? To be able to learn a trade that you are passionate about and totally immerse yourself in the information given to you and being able to take that with you for your future and creating something for yourself … there is no better feeling.
• Start getting work experience as soon as you start studying • Don’t ever limit your dreams and expectations of what you want for you right here and now as a student. In my experience working for Sea Temple, Versace and the Marriott the only person holding you back is yourself. If I can do it you can too.
What do you plan on doing now that you have graduated? Now that I have graduated and have had some amazing opportunities in the past three years working in the spa industry, I am opening my own little salon called In Harmony Beauty and Massage and it will open in January 2011. I’m looking forward to the challenges that it will bring me.
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aias.edu.au Contact Local call: 1300 880 933 Email: admin@aias.com.au Brisbane Campus 337 Logan Road Stones Corner QLD 4120, Australia Melbourne Campus 399 Lonsdale Street Melbourne VIC 3000, Australia
Disclaimer: This brochure has been compiled for the information of students. To the best of our knowledge the information contained in this booklet is correct at the time of printing and may change without notice. Study Group Australia Pty Limited accepts no responsibility for any errors, nor any liability for any consequences that may follow from any person’s use of the material. All content and pictures contained within this publication are copyright Study Group and the AIAS and cannot be reproduced without prior consent. All information contained in this brochure current as at January 2014.
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