Archer's Alchemy

Part 4 of our series, and I guarantee you’ll enjoy this one!

This exercise helps to really open up through the chest and it always feels amazing - our clients want to repeat this one over and over again 😀

Watch this weeks video and let us know if you try the Smith Curl 💪

Ahhh, Gemini season - welcome back 😀

Gemini season started today and with it comes a change in energy! Your brain is super stimulated right now ⚡️

Gemini is an air sign, so all things thinking, communication, learning, curiosity, networking, socializing and mental processing are amplified 😅

Now for some of you, this may feel amazing. You might feel energized, excited and alive!

For others, you may feel mentally overstimulated or tired but wired. Overwhelmed. Busy in the mind, unable to switch off.

If this is the case, it’s time we get out of our minds and back into our body!

Breathwork, meditation, sauna, walking in nature, exercise, dancing…

Channel some of the Gemini curiosity into how you can best nurture your body and balance out all of this supercharged mental energy!

Over the weekend, I spent a morning prepping food for the week ahead and one of the items I made for lunchboxes were these mini pizzas, inspired by the amazing Emma Hollingsworth on Instagram 👏 (She has an amazing account full of simple recipe ideas)!

They use sweet potato as the base, so no flour needed 😀

Here’s the recipe!
1 x large sweet potato
1-2 tbsp olive oil
70-100g tomato paste
Handful (or 2!) of tasty cheese (grated)

Method:
Preheat oven to 180C.
Peel and chop sweet potato into rounds.
Place the rounds into a bowl and add olive oil - stir to ensure coverage.
Bake for 20-25 minutes.
Add a dollop of tomato paste to each round and spread evenly.
Sprinkle as much cheese as you like on top of each one.
Place back in the oven for another 5 minutes or until the cheese has melted.

Enjoy!

In astrology, the placement of the moon tells us a lot about our self care needs.

The moon represents our emotional world, what we need to feel safe and nourished. If we tend to the qualities of our moon sign, we stay regulated and find our way back to centre when we’re feeling off.

Each sign of the zodiac belongs to an element, either fire, earth, air or water. And each of these elements likes to be soothed in different ways!

Here are some ways to cleanse your energy and support your self-care according to the elements:

🔥 Fire signs: regular movement, team sports or healthy competition can help to channel your energy!

🌎 Earth signs: time in nature, to-do lists, routines and anything that engages the 5 senses feel so good 🙌

🍃 Air signs: writing/journalling, talking things through with your partner/friends or learning something new are key for air signs.

💧 Water signs: a swim, a bath, a shower, a good cry - anything to do with water can be so helpful for managing emotions.

Learning about my moon sign, as well as my family’s, has been so helpful in knowing what each of us needs to self soothe.

If you’re curious about what sign your moon was in when you were born, there are so many free astrology calculators online, such as Astro.com or the CHANI app!

Or ask our in house astrologer, Rach, by commenting MOON below 👇

Part 3 of our video series - I think you’ll love this one 😀

Bench Pull-Overs feel so good to do… Most of our clients have this exercise in their program because it helps to lengthen and stretch certain muscles that are usually in a closed/shortened position.

Give it a go and let us know how you feel!

Stay tuned for part 4 coming next week 😀

What does an aligned life look like to you?

🧑‍🧑‍🧒‍🧒 Is it having a happy, healthy family?
👩‍💻 Is it thriving in your career?
🍃 Is it doing meaningful work in the world?

In this age of information, it’s so easy to get swept up in what other people’s ideal lives look like… Social media gives us access to the highlight reel and sometimes we feel like we should be living according to a set of rules that society dictates for us.

But do you ever stop to ask yourself what YOUR idea of an aligned life is? Do you know what your highest values are?

✨That’s the secret sauce to getting in alignment - you need to know what you value first!✨

Freedom, health, family, fun, adventure, meaning, helping…

When you know your top values, you can then make decisions for how you want to spend your days 🙌 And how you spend your days ultimately determines how you spend your life!

For example, family is a super high priority for us so we will arrange our schedule to support that; we’re intentional about weekly family date nights and being at our kids sporting events. But for you, it might be something completely different or you may go about meeting that value in a different way - and that’s ok!

In our Life Alignment program, we help our members uncover their key personality traits, their motivations, their beliefs - their energetic roadmap! - and then provide tools to help them maximize their potential. We aim to model a level of intention in our lives and we hope to inspire others to do the same 🤎

So, if you’re feeling a little lost at the moment or at a crossroads in your life, comment ALIGN below and I’ll send you the details for our Life Alignment program. It’s your last chance to sign up at just $9 per week before the price goes up next week…

It’s getting cooler at nighttime, so it’s time to bring out the slow cooker 🙌

By using a slow cooker, you can turn cheaper cuts of meat into tender, tasty morsels and it’s also so incredibly time efficient… I put all of the ingredients into the slow cooker at 11:30am yesterday and when we got home from after-school sport, dinner was ready 😀

Here’s the recipe!

Ingredients:
500g chuck/casserole beef
1 x brown onion, chopped
3 x carrots, chopped
3 x celery sticks, chopped
3 x small sweet potato
1.5 cups beef broth (or substitute for filtered water)
2 tbsp tomato paste
1 tbsp Worcestershire sauce
1 tsp Italian mixed herbs
Sprinkle of salt
Optional: 200g frozen peas

Method:
Place all ingredients into the slow cooker.
Pop the lid on and cook on high for 4-5 hours or on low for 7-8.
If using frozen peas, add them in to the slow cooker with about 15 minutes to go.

Wellness is certainly having its moment in the spotlight, which is amazing.

These days, there are all kinds of supplements, pills, creams and potions that can help us look and feel our best.

Yet, where we see people go wrong is that they think they can supplement their way to better health.

And look, we don’t blame you! These companies spend lots of money on slick marketing campaigns to hit allll of your pain points.

But unless you’re doing the basics, no supplement is going to get you the results, the vitality, the life you want!

So, what are the basics? Let’s list a few!

☀️ Sunshine
🥑 Whole Foods
🏋️ Exercise
🧘 Less stress
😴 Proper sleep
🤝 Community

When you’re nailing the basics 80% of the time, supplements can be the cherry on top in terms of performance, weight loss, vitality, etc.

But popping a pill everyday and hoping for the best, without addressing other lifestyle factors? You’re setting yourself up for disappointment.

It’s like trying to reverse park a car without having put your hands on a steering wheel before…. It just doesn’t work!

Commit to 1 small basic action.
Repeat it daily.
Build your confidence.
Watch your life transform ✨

Part 2 of our video series dedicated to strengthening our back, eliminating tightness and moving pain free 🙌

This week, we’re focusing on an exercise that is so beneficial for us, and it also feels reaaaalllly good when you do it, too!

Introducing the Jefferson Curl 💪

Stay tuned for more “tech neck” prevention exercises to come and if you’d like to learn more about our programs to help you with your back pain, send us a message and we will be in touch!

This Aries New Moon (happening tonight) is here to shake things up!

🔥 It’s here to remind us that our gut instinct is a super power and we need to pay more attention to it!

🔥 It’s here to remind us to run towards what lights us up and what we’re most passionate about!

🔥 It’s here to remind us to be brave, courageous and the leader of our own lives!

Empowerment, self-sufficiency, action, independence… We’re being asked to embrace it all with this energy!

Tips for the next few days:

🔥 Move your body! This will allow the excess fire to move through you, otherwise it gets trapped in you, manifesting as anger or frustration.

🔥 Get in touch with your gut instinct! Get to know how you experience it in your body - ask questions of yourself and see where the answer comes from.

🔥 Take a new action! Aries initiates, so if there’s something you’ve been thinking about for a while, now is the perfect time to act on it 🙌

Happy New Moon 😊