Women’s Wellness Pilates RetreatPOINT SAMSON

F R I DAY 4 T H M AY 2 0 1 8 - M O N DAY 7 T H M AY 2 0 1 8

12and a weekend dedicated to learning valuable life skills in self care, self

pampering and relaxation.

wonderful women

Love You & your bodyEIGHT WAYS YOU CAN APPRECIATE YOUR BODY WITH SELF-LOVE AND WELLNESS.

PAPARAZZISEE PHOTOS FROM THE WEEKEND

DIY SCRUB RECIPESCheck out our

sensational scrub recipes plus more...

2 3

A moment with Wendy

Contents:A moment with Wendy ............Page 2

Love you and your body ..........Page 4

Recipes ................................................Page 6

Core foundations ..........................Page 8

Workshop overview ...................Page 10

Photo Gallery..................................Page 12

WHAT WERE YOUR THOUGHTS ON THE SUCCESS OF THE WEEKEND?This was an amazing weekend full of laughs, relaxation, pampering, learning and of course Pilates. We all came away feeling fresh, pampered, energised and informed.

WHAT DID THE WEEKEND CONSIST OF?The weekend involved Pilates each morning and evening, self-pampering workshops, cooking demonstrations, workshops to balance stress and juggle life tasks and much more. We made some amazing friends and got to know all of these lovely women over the course of the weekend.

HOW WAS THE FOOD?Catering for the weekend was delectable! I couldn’t have asked for a nicer menu. Guests had plenty of time to chill out and relax in between workshops.

WHAT DID YOU THINK OF SAMSON CHALETS?Samson Chalets were just beautiful. The staff were most welcoming and accommodating to our group. The facilities are 5 star and we all enjoyed being spoilt while away from home.

Editor’s Letter

Goodies

Our awesome group

FridayDINNER

Grazing table

Saturday BREAKFAST DINNER Wholemeal and Asian noodle salad Ricotta pancakes with grilled chicken OR Cauliflower and chickpea coconut curry

Sunday BREAKFAST LUNCH Overnight oats Beetroot and feta salad Thai beef salad

DINNERSpinach and tortellini soupSpanish chicken tray bakeRocket salad

MondayBREAKFASTSmoothie bowls with fresh fruit and granola

Weekend Menu

Wendy

We were all excited to receive our self pampering treatments. There was DIY hand scrubs followed by Dusty Little Dream candle moisturiser, Nelipot Sisters konjac sponge & moisturiser. Plus there were lots of pampering goodies to use in the goody bags.

PrizesMaria with her

prize donated by Joli by Marnie

A special thankyou to Rachel Downey from Juiciest who made us fresh juices and protein balls each day. There were 3 different juices and the balls were made from the pulp from making the juices. Simply delicious!

4 5

Here are eight ways you can appreciate your body with simple rituals for self-love and wellness.

1. MEDITATIONMeditation is a beautiful way to center yourself. When life is stressful or your mind is racing, you can always turn to meditation. It’s also accessible to everyone because you can do it anywhere. All you need to do is find a quiet, comfortable space, close your eyes, and simply breathe.

2. MINDFUL MOVEMENTMoving your body in a mindful way is much different than exercising or working out. This isn’t about forcing yourself to do something you hate. This is about tuning in to your body and asking yourself what you need. Find a way to move that makes both your body and mind feel good. Maybe a hike or a yoga class is what you’re looking for? If you haven’t found your mindful movement of choice, keep looking. Because the best part about finding it, is that you get to choose something you enjoy!

3. A GOOD READFinding a book (or books!) that speak to you is an extremely important part to self-love and wellness for the mind. Go lose yourself in a bookstore. Walk through the self-love book aisle and see what chooses you.

3. SURROUND YOURSELF WITH JOYWhere do you spend most of your time? Is it your desk at work? Is it your car? When you look around your surroundings, do you feel a burst of joy? If not, the next step is to create an environment you absolutely love.

4. ASK FOR HELPSelf-love is asking for help. When you’re having a hard time, you’ll be surprised that most people do want to be there for you. It may be hard to be vulnerable and ask for help, but one of the best ways to get through a tough time is getting the support you need.

It’s okay to not be okay. The point is, you don’t have to go through it alone. Asking for the support you need is a gift that you get to give yourself.

5. FIND YOUR PLACE OF BLISSWe should all have that one place we can go to and feel blissful. A place to rejuvenate your soul.

Think about where you love to go. Is it a walk along the beach? A hangout with friends? A workout class? An art class? Self-love is about filling up your own cup. When your cup is full, you can better serve others.

6. SLOW DOWNWe live in such a fast-paced environment. Give yourself permission to slow down, enjoy the special moments, and take care of yourself. Here are a few different ways to slow down in your daily life.

Eat slowly. Every time you eat, make it a point to sit down without distractions. Make sure you chew slowly and actually taste what you are eating. This simple practice is a game changer in how you feel in your body every day.

Breathe. During your day, take a couple minutes to just breathe. Take 10 deep breaths and check in with your body. Allow yourself to re-center and refocus before you move on with your daily tasks.

YOU AND YOUR BODYLove

SAYING “THANK YOU” TO YOUR BODY IS ONE OF THE MOST IMPORTANT THINGS YOU CAN DO. IT’S IMPORTANT TO EMBRACE A LIFE OF SELF-LOVE AND WELLNESS. FOR SOME PEOPLE IT DOES NOT COMES NATURALLY BECAUSE WE TRY TO FIT A SOCIALLY ACCEPTED STANDARD. IT’S TIME TO ACCEPT YOURSELF AND LOVE YOU AND YOUR BODY.

Rest. If you can tell that your body or your mind is overly exhausted, it’s important you allow yourself to give your body what it needs. Going to bed early without finishing the dishes is okay. Skipping your workout so you can get home early to veg out on the couch is okay. It’s okay to let your body rest. After all, it’s the vessel that carries us through every moment — it needs your attention and love. Resting in your own way will help you rejuvenate much faster and feel good in your body.

7. MIRROR WORKI’m sure you look in the mirror daily. This can be a very negative experience for many because of the unkind inner dialogue you hear. Don’t listen to those words. Instead, when you look in the mirror, look yourself in the eyes and say “I love you.” Do it, even if you feel silly!

Self-talk is proven to work. You can also put up a few notes on your mirror with positive, loving reminders. Waking up every day with a kind and loving message to yourself and your body will change the relationship you have with yourself in the most positive way.

8. GRATITUDEHaving a morning and nighttime routine that’s dedicated to gratitude is an amazing way to boost your self-love. And all you need is a journal to start.

When you wake up every morning and each night before you sleep, write down three things for which you’re grateful. It’s a beautiful way to honor yourself and your life. It’s a perfect time to say thank you to your body!

TAKEAWAYRemember, self-love is a multifaceted concept. Like any other relationship in your life, the one you have with yourself requires nurturing, patience, and kindness. There are many ways to practice self-love, and these are just a few. Explore different methods of caring for yourself, and find what makes you feel joyous and healthy — in your mind, body, and soul.

6 7

Recipes

PEPPERMINT SUGAR HAND SCRUB

INGREDIENTS ½ cup White Sugar1/8 cup Coconut oil2-3 drops peppermint oil2-3 pomegranite/raspberry juice

METHODPlace the sugar in a medium bowl, slowly add the melted oil to the sugar until the mixture is soft, but not too oily. Then add 4 or 5 drops of pure therapeutic grade peppermint essential oil, add more or less depending on your preference.For natural colouring options… You can use a red-colored fruit juice, like pomegranate or juice from raspberries. You can also get a natural red food coloring from dried hibiscus flowers steeped in a bit of hot water until cooled. Cranberries and beets might also be possibilities.

TO USEScoop out a small amount and use your fingers to scrub it on your damp or wet skin in circular motions. Rinse. Should last up to 3 months if kept in a well sealed container and scooped with a clean utensil or hands.

OATMEAL HAND SCRUB

INGREDIENTS½ cup oatmeal¼ cup coconut oil2 TB Olive oil¼ brown sugar INSTRUCTIONSPlace oatmeal in blender or food processor and pulse until it is nearly powder.Don’t be afraid to use your hands to combine-the heat will help soften the coconut oil. Not to mention the added benefit of giving yourself a spa treatment while you’re mixing!Package up in shallow mason jar or similar container for ease of use. This recipe perfectly fills the half pint platinum ball jars.

SEED CRACKERS (GLUTEN AND DAIRY FREE)

Chia seeds & Flaxseeds provide Essential fatty acids that will make your skin glow. Berries & pumpkin seeds help with skin cell repair and growth.

INGREDIENTS½ cup Sunflower seeds½ cup Pumpkin seeds¼ cup Sesame seeds¼ cup Poppy seeds¼ cup Linseed / flaxseed¼ cup Chia seeds½ tsp Salt1 cup Water1 serving Flaky sea salt, to sprinkle

METHODHeat oven to 170C. Place all the seeds and the salt in a bowl, pour in water and mix to combine. Leave for 15 minutes for the chia and flax seeds to soften and bind everything together.Tip out on to a baking paper-lined oven tray and spread out as thin as possible (around 4mm thick) and sprinkle with some flaky sea salt. Bake for 30 minutes.Remove from the oven and slice into crackers, then return to the oven to cook for another 20-30 minutes until crisp and golden. Remove to a rack to cool then store in an airtight container.

STRESS LESS DIFFUSER BLEND6 drops Cedarwood Essential Oil4 Drops Lavender Essential Oil2 drops Frankincense Essential Oil

SLEEP WELL DIFFUSER BLEND5 drops Cedarwood Essential Oil5 Drops Lavender Essential Oil

METHODPlace drops in water to suggested level on diffuser, Set to desired time, enhale, relax, enjoy.. Be Happy.

PEANUT BUTTER COPAIBA BALLS

Essential oils

8 9

Core Foundations

Pelvic Floor: this is the base of your core and it is also the muscle that helps with continence of urine or faeces. This muscle acts like a sling that supports all of our organs. If this muscle is weak there are several problems that can occur. Ie. Incontinence (urinary or faecal), prolapse, back problems, posture issues and many more. Basically, with the pelvic floor it is a muscle like all others. If you don’t use it and

strengthen it it’ll weaken. It supports us when we need to do any explosive moves like jumping, running, sneezing, coughing or sudden movements.

If it is too strong there can also be issues, so in this case we focus on relaxing the pelvic floor.

The way I teach pelvic floor activation is using the flower method: Imagine your vagina is a flower, close the flower, pull the bud into the vagina (up & in), slowly release the bud and open the flower back up. It’s particularly important to focus on the gentle pull up and controlled release. Think of a 10-step elevator, we only need to pull up 3-4 steps. It’s not like a clench and we only use the pelvic floor, not your belly, bottom or thighs.

We inhale to prepare and, on your exhalation, close the vagina and gently draw up and in. This can be felt inside your hip bones and down a little.

1

2

Diaphragm: one of the biggest components of Pilates is Breathing and we need our diaphragm to do this. We use Lateral Thoracic Breathing in Pilates which means breathing into the bottom outside/back of

the ribs. Inhaling through the nose and exhale (with a little force) through the mouth.

WHAT IS YOUR CORE? Most of my clients think that it is just your Abdominals or 6 pack. When really there are a heap of muscles that are actually what make up your core.

If you think of your core as a box: Diaphragm at the top, obliques at the sides, pelvic floor at the bottom and wrapping around the box Transverse Abdominus and at the back Multifidus & Erector Spinae.

Exercise to Practice: If you feel your pelvic floor is a little weak and you get a little LBL when coughing, sneezing & jumping for example. I’d suggest to practice the pelvic floor activation each night at bed time. Inhale, exhale and gently draw up the pelvic floor. Hold this for 3-5 seconds if you can (or gradually build it up with practice) and slowly release. Do this at least 10 times.

Also do some little quick pulses where you pull up gently, release gently. Never let the pelvic floor drop, always control the action.

If you feel that your pelvic floor is excessively weak please see a Women’s Health Physiotherapist. We have a great one that specialises in Continence issues in Karratha. Her name is Karina Caldwell and she works out of Myokinetics.

Next, we talk about the Transversus Abdominus. This is the big corset muscle that protects our insides and helps with our posture. This isn’t our 6-pack muscle (Rectus Abdominus), it is under that. To activate the lower part of this

muscle, after we have activated our pelvic floor, we think of zipping up the hips. Imagine putting on a tight pair of skinny leg jeans and the button is hard to do up. We need to draw our hip bones together. You will feel this right next to your hip bones when you zip up. To activate the top of the TA we draw the ribs down and together. A little like doing an ab curl but not lifting the head & shoulders and at the bottom we draw the ribs together in a zipping up action. This also activates our obliques as these muscles help to draw the rib cage towards the hips.

We call this whole action activating the T-Zone. The bottom of the T is your pelvic floor, the top of the T is TA.

These are the main muscles involved in activating your core. Yes, your abdominals are involved but don’t do all the work. There are also some core muscles in your back that also help to keep the spine safe during exercises on your belly. These are called Multifidus and Erector Spinae. You can feel these being used when you do exercises like a back extension (lying face down and lifting your

chest a little). We still need to activate the T-Zone in the front when doing back exercises but also add zipping up in the lower back prior to lifting to protect your back.

As you can see there is a lot to be done with you core prior to actually moving. It’s very important to use your breathe to activate your core and then move. It’ll take practice but eventually it’ll become second nature.

If you have any questions about activation please let me know. I can give you a basic assessment to make sure you are doing it correctly.

3

with Wendy

10 11

WEEKEND WORKSHOPS

PILATESWendy taught a Core Foundations class to teach guests what their core is and how to use it with their breath.

Pilates am: these sessions were designed to give guests a gentle but vigorous workout to wake up the body at 6am each morning.

Pilates pm: these sessions were a more relaxed type session involving mobility exercises to increase flexibility and relax a little before dinner/bed.

NURTURING YOU - HOW TO FIND YOUR INNER BALANCE This workshop was facilitated by Gabby Heley from Cygnet Clinic in Wickham. Gabby taught us how to find balance in our busy lives and learning to focus on what really is important. Gabby helped us with techniques on how to lower stress and look after ourselves better from a mental capacity.

STRIVING TO THRIVING (CHIROPRACTIC)This workshop was facilitated by Michelle Grubisa of Karratha Wellness Centre. Michelle showed us what a Chiropractic assessment/adjustment session would be like. How to improve our posture and explained how the body works and what happens to it when out of alignment.

SENSATIONAL FOOD FLAVOURING WITH CULINARY ESSENTIAL OILSThese workshops were facilitated by Vivian Adams of Happy Healthy Wealthy Wise. Viv taught the group how to cook using essential oils. We had an amazing oil infused lunch with dessert. It was a hands on workshop where we all got to help cook/make then eat.

ACHIEVING EMOTIONAL BALANCE We spent the afternoon in oily relaxation as Viv taught us how to use the Young Living Feelings kit with a beautiful meditation and learning to deal with the feelings bought up with the oils.

An overview of workshops

Samson Beach - AccomodationPoint Samson Beach Chalets combines the natural

beauty of the area with the intimacy, privacy and personal touch of a small luxury property.

These luxury 4.5 star chalets, designed by an award winning architect, are ideally located in the centre of Point Samson, only a minutes’ walk from the beach, Samson Beach Tavern, Samson Beach Bistro and

General Store.

Samson Beach Chalets44 Bartley Court, Point Samson WA 6720

Phone: (08) 9187 0202chalets@samsonbeach.com.au

www.samsonbeach.com.au

12 13

Photo Gallery

Location

Pampering

14

Nature

Contact Wendy for information on the next retreat 0407 170 501 or

email wendy@xsnrg.com.auwww.xsnrg.com.au

to the wonderful women who shared this unique experience, for the friendships we’ve formed, the healthy habits we’ve

created and the self-pampering techniques we have learnt. I hope

you can take away wonderful memories and know

you are beautiful inside and

out.

Thankyou

FoodA massive thankyou to Lauren Bailey from Eats by Lauren who catered for us all weekend. Amazing!

My gorgeous guests received goodies bags at the start of the weekend and they were the bomb!Thank you to the following businesses for contributing and also kindly donating prizes:

The Curio Corner bath bombs and candles

Dusty Little Dreams - moisturising candles, melts and ocean candles

The Wired Salmon - jewellery

Joli by Marni - earrings and handbag

Peppermint Mist - eye cream, bath brew, lip balm, roller blends and a picnic table

Tenille Boxall Arbonne - toothpaste

Freedom Spices - taco spice blend

Greedy Nannys - raw dessert and granola

Destined Feather - thankyou cards and wallets

Linda Morris - Nature Direct sanitising spray

Keran Kramme - Body Shop samples

The Nelipot Sisters - face cream & Konjac root sponges

Jen Hourquebie - A Pom Pom A Day affirmation cards

Viv Adams - Happy Healthy Wealthy Wise, ningxia, perfume roller, hair conditioning spray, outdoor spray

Myokinetics Remedial Massage - massage voucher

I hope I didn't miss anyone, there were so many! Amazing, thankyou xx

Friendship

Gifts