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The BareVitality Studio Online Program Is Just About Here!

We are launching our Holistic Online Program on Thursday 8th August! 
Created by Claudia Beyer and a team of other holistic health professionals.
We will coach you with a holistic approach, focusing on a balance of fitness, nutrition & wellbeing. 
Our goal is to support the modern-day female in finding their perfect balance to THRIVE and not just survive. 
Our Program Includes:
  • Access To Your Program Any Time, On Any Device
  • Program Designed By Your Team Of Holistic Professionals (Personal Trainer, Yoga Teacher, Nutritionist, Meditation Teacher, Holistic Health Coach)
  • Beginner to Advanced – 10 Minute Classes in Yoga, Fitness and Meditation
  • Your Weekly Holistic Program To Follow
  • Access To Weekly Recipes, DIY Health, Wellbeing Practices, Nutritionist Health Tips + more so much more..
  • From $5.80/ week!
We Are Offering 40 % OFF FIRST MONTH // 3 DAYS ONLY!! 

Head to studio.barevitality.com on Thursday 8th August & Use Code: LAUNCH40

Watch the video below & learn more! 
Online Program

The New Year is here and also the time when people often set and share their New Year’s resolutions. The intention of wanting to better ourselves and grow as a human being is something to be commended on, however typically most of us forget about these resolutions, get distracted or give up on them. Often the whole New Years Resolution concept causing unnecessary stress, pressure and disappointment. Rather than actually achieving the ultimate goal in life, which we believe to be “being healthy and happy”.  Avoid the resolution spiral this year!

New Year’s Resolutions: Less Goals More Living

Instead of making New Year’s resolutions this year we encourage you to think, how do you really want to LIVE and FEEL during 2019. Act according to those desires and build yourself a daily lifestyle that brings only happiness Get rid of toxic relationships, unfilling job or activities that don’t bring you joy anymore and start simplifying. Add less and just “BE” more!

Get Back To Basics

If we want to live a happier life, it simply starts with getting back to basics – health and wellbeing! Set up your New Year lifestyle and create a healthy balance based around nourishment, movement and reconnecting with your values step by step.


Slow down to free up your mind and reconnect with your inner self to discover what is important for you in this life and what gives you lasting happiness. Know your core values and make choices in daily life through following your beliefs. This way you ensure your limited time is not wasted with people, work or activities in which are not good for your overall health and wellbeing.


Invest some of your attention into your daily nutrition and give your body what it deserves to maintain overall health. When we eat well we feel good. There is no denying it! Avoid restrict any food, instead try to stay mindful what you are eating, how it takes you feel and make smarter choices as a result. Eat whole foods, add lots of vegetables to your meals and drink lots of water during your day. Nourish your soul as well with holiday treats- enjoy while also keeping the balance!


Don’t go overboard and spend hours and hours exercising. Make realistic fitness decisions for your body and start moving a little bit every day to keep your body healthy and happy. Take the time to head outside each day for deep breathes of fresh air by doing a 20-minute walk at the park. Routinely get up and stretch during office hours. Little movements during the day matter more than you think. Choosing activities which you are interested in and enjoy doing, is good for your body but also brings you joy and keeps your mind happy.

Lets aim for less goals and focus on building a lifestyle that works for you! Not one that sounds good or looks good but rather makes you happy and contributes towards your health. Start by simply giving more intention to your daily life. In the end, living a good life is build up by the special little things we do in our daily lives, rather than the big achievements. If you still feel like making a list of new year’s resolutions, ask these questions first.

We wish you so much happiness, good health & love for the New Year of 2019!


The BareVitality Team

[email protected]

We have compiled 50 ways to incorporate Mindful Moments into your day. Mindfulness is the art of being in the present moment, a task that we as busy people often struggle to incorporate into our daily lives. We are often caught on auto pilot mode with work, study and family duties, thinking about the future or the past and forgetting the importance of being connected to oneself in the moment. How many times have your caught yourself scrolling on social media upon waking, on the phone while playing with your kids, watching TV while eating. Mindfulness is all about bringing your mind to stillness and bringing awareness to what you are directly experiencing.

Mindfulness boasts many benefits including decreasing stress, which impacts our whole outlook on life as well as being a large contributor to physical health issues. Other benefits of mindfulness include improved focus and concentration, better memory and improvement in depression and other mental illnesses. Imagine what even five minutes of mindfulness in your day could do to your health and wellbeing.

Having mindful moments throughout your day is very beneficial. This post includes 50 ways to be mindful throughout your busy day, some as simple as bringing awareness while walking to the bus stop or brushing your teeth. Take a look at the list and see which 2-3 you could include in your day. Lets aim for more mindful moments to benefit your health and wellbeing.

Mindful Moments: 50 Ways to be Mindful

  1. While walking to and from places
  2. Listening to music- relaxing or upbeat
  3. Deep breathing
  4. Going for a swim
  5. Going for a run outside
  6. While at the gym
  7. Cooking dinner- chopping vegetables, plating up food
  8. Reading your favourite book, magazine or news
  9. Watching a TV show
  10. Colouring in
  11. Drawing
  12. Walking to work
  13. Playing a sport
  14. Brushing your teeth
  15. Having a shower
  16. Soaking in the bath
  17. Yoga
  18. Meditation
  19. People watching
  20. Journalling
  21. Painting
  22. Eating meals with no distractions
  23. Having a cup of tea
  24. Taking a nap
  25. Walking the dog
  26. Drinking a coffee
  27. Having a meal at a cafe
  28. Hanging the clothes
  29. Folding laundry
  30. Vacuuming
  31. Washing Dishes
  32. Watching a movie
  33. Talking on the phone
  34. Catching up with a friend
  35. While shopping
  36. Falling asleep
  37. Cloud watching
  38. On the bus or train
  39. Bike riding
  40. Sitting in the sun
  41. Going to the beach
  42. Sitting in the park
  43. Writing things/people you are grateful for
  44. Journalling
  45. Drinking water
  46. Morning and Evening stretching
  47. Getting dressed
  48. Writing down daily priorities and setting goals
  49. Checking in with your body
  50. Mindful listening to others


Which mindful moments will you be practicing today?

Image @pinterest (Lindsay Marcella)

As you hopefully would have noticed, BareVitality has recently launched its new and improved website and online shift!
Not only have we worked to make it more visually appealing, but the BV team also worked hard to create a space for a single, more thorough concept. That is, Mastering The Holistic Lifestyle.
Society’s increasingly high expectations require us to be expert multitaskers. We are expected to simultaneously focus on our career, finances, health, fitness, etc. That’s great, but the problem is that we are not taught how to balance it all healthily and sustainably.

When we focus all our energy on our career, we compromise our health and lack the energy to dedicate it to health and fitness. Or when we devote too much time focusing on our health and fitness, we end up consumed in this sole purpose and thus neglect all other elements in our lives.
Similarly, if a spiritual lifestyle overly consumes us, we may often end up struggling with finances and other practical daily things that are, in turn, neglected.
We know so many people are struggling to achieve balance in their lives, and this is precisely why we have created the new BareVitaly focus as a resource and safe space where you will learn, and gradually achieve a balanced, holistic lifestyle.
For a more in-depth explanation of what Holistic means, stay tuned. We will be publishing what a holistic lifestyle entails and hopefully answer all of your questions on holistic health!
But to briefly explain it, put simply, we would like to describe a holistic lifestyle as if you were playing a game of Sims… now I never played Sims however the lovely BV ladies told me it was the perfect analogy and most people played it back in the days!
Just like your Sims character needs a balance between their food, energy, social life, etc. to keep them happy and healthy, you too need to create a balanced schedule and equally devote time to all aspects of life. Each element is vital to your health, whether it be your career, finances, nutrition, fitness, study, social life, etc. each of these is just as important as the other and crucial to the impact on your mental and physical health, and happiness.
We are thus so excited to introduce you to the new BareVitality focus, a place where you will gain valuable knowledge and resources on how to nurture every element of your life equally, mastering the holistic lifestyle!

We are definitely are not perfect at it either, so lets all jump on board and strive for not perfection but balance.


P.S For daily inspiration, tips and tricks follow Claudia Beyer’s journey to Master The Holistic Lifestyle on Instagram


I don’t typically share a huge amount about my relationships and family through BareVitality. Firstly because they don’t have a huge relevance to health and fitness. But also because its nice separating parts of my personal life for just that, personal moments to savour.

My now finance and my Engagement Story however I feel is one of those life chapters to share and celebrate with all. I preach to live each day with an open heart, so here is a bit of my love story. With some bits saved to be treasured as our own secret memories!


The Story Of It All ? 

It started with a surprise trip in which I found out the destination once we were at the airport terminal on a Friday morning!!
Destination: The Margaret River ?
My amazing now Fiancé had planned a full itinerary for our weekend, which mostly consisted of wineries & restaurants + a few active adventures!
The Saturday morning he had planned for us to go for a jog up to the lighthouse near where we were staying. We met running, so it has always been something we have enjoyed sharing together.
Along the run he suggested we stop by a little secluded cove he had read about to see if we could spot any whales. ?
So we did… and there just after 6am on a still & beautiful morning, he asked me to marry him!! ?
I said YES & then the whales appeared on cue 5 minutes later! (This actually happened)

The rest of the day included somehow finishing our run, yoga, wineries, a beautiful 6 course lunch & then enjoying the sunset over the beach!
It was the most perfect day ?
Then exhausted with excitement I think we were asleep by 8pm!!

I am so incredibly grateful to be able to spend the rest of my life with my best friend & the most gentle soul I know ?

It is important to remember, there is no such thing as “the perfect relationship”. Its about just treasuring all those special personal moments and becoming stronger with each challenge that comes about! This is what makes a relationship that much more magical and real!!



When we are go-go-go all day the body can become very airy and we often find ourselves living in our head and disconnected from our body. I thought I would share this slow yoga flow  practice.

After one of those days, this was a free style slow yoga flow based around just what I felt my body needed.

You can use this flow as a template to create your own evening yoga ritual.

The below video is in fast mode-  aim to practice this flow with at least 1 slow breath per movement.



Slow Yoga Flow Sequence:

  • Seated spinal twists
  • Childs pose
  • Side twisted childs pose
  • Cat/ Cow
  • Annahatasana (melting heart pose)
  • Downward dog > peddle out the feet
  • 1 Legged Plank > downward dog flow (focus on stretching out the hamstrings and calf muscles)
  • 3 Legged Dog
  • Hip Opener
  • Chaturanga
  • Warrior 1
  • Pyramid pose
  • Warrior 2 > Reverse Warrior > Angle Pose > Extended Angle
  • Chair > Twisted
  • Forward fold > halfway lift flow
  • Seated spinal twists
  • Butterfly > supine
  • Alternate hip flexion hugging the knee in
  • Savasana

I am super excited to introduce you to Caitlin McCarthy. I have followed Caitlin online for a while and now luckily enough to call her a friend. This gorgeous female radiates, and I mean really RADIATES contagious girl power and spark.

Caitlin McCarthy is an Accredited Nutritionist, Transformational Coach and founder of The Sensual Shift. She works with women all over the world and teaches them to connect to their desires, trust their intuition and live their TRUTH. Her movement inspires women to create abundance by owning their exquisite beauty & strength.

I asked Caitlin to share with us 10 Things Every Women Needs To Know!! .. but before we get into that, here’s a bit more about Caitlin and her journey.

Name: Caitlin McCarthy

The 3 things you do upon waking:
First I express gratitude for my day! While I’m still in bed (you know the half-asleep state just before you open your eyes), I’ll say something like “Thank you so much for this awesome day!”
Second, I’ll take a hot minute to actually get out of bed! I visualise the day ahead (basically setting an intention – me enjoying my day, feeling purposeful, laughing – all the good stuff)!
Third thing I do is head to the kitchen and have either a fresh vegie juice or warm water with lemon.
I start how I mean to continue – relaxed & in flow. I don’t like to ‘jolt’ myself out of sleep, it’s so peaceful there (I don’t set an alarm unless it’s absolutely necessary)! It’s the seemingly small, simple things that count and this routine is such a nourishing and grounding way to start my day.

Your favourite book? 

Oooo … do I have to pick just one?
I just finished reading ‘The Life-Changing Magic of Not Giving a F**k by Sarah Knight. It’s absolute GOLD and I’m telling everyone, everywhere about it! (So – go get it!) Super hilarious, whilst also giving real and awesome tips for real life!

Tell us a bit about your journey and why you are so passionate about what you do?
I grew up in one of those ‘healthy’ households. I was that kid at school with the ‘weird’ lunch – a cheese, carrot & sultana sandwich on brown bread, an apple and some nuts – and all I wanted was a Nutella sandwich on Tip-top, some chippies & a biscuit! While I didn’t love it a lot of the time when I was a kid, I’m very thankful for my upbringing now! I was always encouraged to be active (not to ridiculous extremes though!) and so grew up dancing, playing basketball & cricket and just generally loving moving my body!

I studied food & cooking all through high school and when I was about 15, I started to really get into the ‘healthy’ side of food. I’d gone to a naturopath for help with some hormonal issues, and she put me on an elimination diet. And from there my life kind of turned upside down! I developed an INTENSE eating disorder, which consumed my life for over 10 years. Orthorexia Nervosa, which isn’t ‘officially’ an eating disorder (but is ridiculously common these days!), was what I developed – the ‘anorexic’ form of it – so basically I became more and more restrictive with my food, trying to have the ‘perfect’ diet, which lead me to lose more and more weight, and myself in the process.

During that time I studied to become a Nutritionist, which made it even easier for me to justify all the things I was cutting out of my diet – gluten, dairy, sugar, non-organic foods etc – or HAD to have in my diet (otherwise the world would end!). It was impossible to go out to eat and I was constantly anxious because I was putting myself under SO much pressure to get my food ‘right’! I’d be stressing about the amount of sugar in everything (!!), whether I’d had protein in every meal and snack, had I had enough vegetables that day (and had I had the same vegetable twice? Because if I had – that was a wasted opportunity to have another different vegetable that day!) .. and so it went on – I’d stress about Every. Single. Little. Thing! I would also go for ‘runs’ around my neighbourhood to compensate for what I’d eaten. I remember a few times where I was actually crying throughout the entire run because I felt so out of control and helpless!

Just after I finished my Nutrition studies, my Dad was diagnosed with cancer. My Mum and I looked after him at home until he passed away, 8 months later. Then a week after my 21st birthday, my Mum was diagnosed with cancer. I looked after her at home until she passed away. They died 1 year and 2 weeks apart. I’m an only child, and any family I have is overseas.

I was completely disillusioned – one of my parents been ‘healthy’, eaten really well & exercised (done all the ‘right’ things), and died .. while the other had smoked most of their life, gotten all the ‘right’ cancer treatments, and also died. What did I study Nutrition for if it didn’t help my parents during their lives OR during their sickness?

My eating disorder intensified and, while I was doing my best to deal with my new life, I wasn’t coping. Cue binge eating – my body just couldn’t function the way it had anymore, and I put on nearly 30kg in just a few months .. going from almost my lowest weight to my heaviest ever. Once my boyfriend had gone to bed I would eat anything & everything in sight – nearly every night (and although what I considered junk, was super healthy to other people. I felt completely out of control of my body, my food and my life and I didn’t know what to do! I tried to restrict again (my body revolted), do month-long detoxes (my body said ‘NO’), quit sugar (nope – totally just rebounded even worse) .. you name it, I tried it.

In my quest for answers (read *control*) I studied Eating Psychology & Personal Training. I was already a Nutritionist – I knew what I ‘should’ be eating and I loved ‘healthy’ food – but I just couldn’t stick to it, and I didn’t know why. It was when I studied Eating Psychology that my healing truly started. I learnt what my eating disorder was TRULY about, why I couldn’t ‘control’ myself anymore and that I didn’t actually have a ‘food problem’.

So why am I so passionate about what I do?
Because there are WAY too many women being controlled by food, body-hate & ‘not enough-ness’ ..
Feeling like they’re ‘broken’, can’t be ‘fixed’ & not asking for what they truly want, because they don’t feel they deserve it ..
Thinking they’re ugly, unworthy and can’t go for what they really want because they won’t get it anyway ..

I’ve been in that place of ‘stuck-ness’. I know it intimately, it was my life for more than 10 years .. and it is soul-crushing.

I now know what it’s like on the other side and it’s beautiful.

I love food, health and nutrition, but the dogma and religion that surrounds it these days is ridiculous. Each person is unique & beautiful and that means their every day needs (food, movement, rest, socializing, everything) are different too! There is no need for competition – especially between women .. we’re sisters!

I help women tune into their own truth, beauty & strength and it’s from this place of self-love & enoughness that magic, miracles and healing happens! I love it – women are SO amazing!! <3

10 Things Every Women Needs To Know

10 Things Every Women Should Know


1. You are beautiful, worthy, deserving & ENOUGH.
There is nothing that you need to do/change/manipulate in order to BE beautiful, worthy, deserving and enough! I’m sure you’ve heard this before .. and I’m telling you again. There’s a reason why I chose to make this my first point – because it’s true!!


2. Pleasure is NOT bad or wrong.
We’ve been taught as women that to feel good is selfish and wrong – that we should feel guilty, especially if it’s at the ‘expense’ of others (meaning, if you prioritise your own needs and pleasure over others). It’s not. That’s a lie. It keeps you small and feeling shame – for nothing!! Which leads me to my next point ..


3. If you’re not happy, no one’s happy and YOU are the only person that can make you truly happy.
When you’re doing everything for everyone else, not taking care of your own needs and your own pleasure (as a priority) – putting yourself last, you become resentful. Think about it for a second – if you’re not happy, odds are you somehow take it out on someone or something and not necessarily on purpose (maybe you snap at your boyfriend or you’re rude to the shop assistant for ‘no reason’?). Allow yourself to figure out what makes you happy and go do it – no one else can do it for you!


4. There is NO such thing as flaws.
A flaw is an imperfection or a defect that ‘spoils’ something. No human is defective or ‘spoilt’ because they’re ‘imperfect’ – they’re a unique work of art that’s beautiful in their own right. So while this may be true for a vase or a painting (although, I even question that – art is subjective right?) .. it certainly isn’t true for your gorgeous self!


5. If you’re scared – that’s ok!!
That thing you want to do? You GOTTA go do it! Courage is cultivated – no one is born with 100% faith in themselves for every aspect of their lives! With each baby step towards your dream (and sometimes those ‘cha-cha’ steps backwards) you gain more courage. Through aligned action, you realise just how brave and strong you really are!


6. Asking for help is a strength not a weakness!
We’re not meant to do everything by ourselves, and by doing so we just keep ourselves stuck in a place we don’t want to be. It could be something seemingly ‘small’ like asking for help around the house, or something ‘big’ like seeking out a professional to help you in your life or business – the ‘thing’ doesn’t really matter. If you’re unable to do something, feel overwhelmed or don’t know the answers, by asking for help you are saying ‘I am worth it. My dreams are worth it. My life is worth it.’


7. Laughing, dancing & breathing (yep – really breathing!) can fix nearly anything!
Quick-fixes, diets, cleanses, challenges and punishing your body is not the answer.
Changing your food/body/house/exercise routine etc will not magically make your life better. Pushing your body to the point of exhaustion every single time you exercise (‘no pain, no gain’ and ‘go hard or go home’ are SO 2010) will not guarantee you a body like Megan Gale. Loving yourself enough to realise that you don’t have a ‘food problem’ (it’s just a symptom) and that it’s time to try a different approach, one that really honours all aspects of your beautiful female self (emotions, hormones and all)? That is the answer! <3


8. Perfection is a MYTH.
And perfectionism is a coping mechanism and an excuse. When you feel out of control of something (or some things) in your life, ‘being a perfectionist’ gives you a false sense of control, keeps you ‘safe’ (but makes life miserable because you’ll never be ‘enough’) and ultimately keeps you stuck – not ok! Our lives are meant to be filled with joy, purpose, flow and love!


9. You’re NOT ‘broken’ and you do NOT need to be ‘fixed’.
Also – you are not ‘fundamentally flawed’. When you ‘try’ to make any changes from the place of ‘I’m broken, I need to fix me’ you MUST use your willpower to motivate you! As humans, we only have a limited amount of willpower, and using that as our source of motivation, it’s only a matter of time before our efforts fail. However, wanting to change certain aspects of yourself or your environment from a place of self-love because deep down you know you deserve better? That’s when the inspiration hits, you actually want to make changes and you genuinely enjoy the process!


10. You CAN trust yourself.
There is not ONE other person that can make better decisions for you than YOU! Absolutely, ask for help, seek opinions & advice from experts and people you trust. Just remember those little nudges & whispers you get when you’re quiet and you allow yourself to listen – they are your ultimate Nutritionist/beauty guru/life coach/boss/business partner!


Connect with Caitlin:


Thanks Caitlin for sharing with us at BareVitality xx


Ever since I got back from my first silent retreat, EVERYONE has been full of questions and wanting to know how I survived!! To be honest it really was not that hard to stay silent for 4 days much to my surprise… but firstly let me give you a bit of background info!

So about a bit over a month ago I jumped on a plane and headed to Ubud for my usual yearly ‘down time’ where I just immerse myself in the culture, yoga and the health scene of Bali. After a very crazy last half of 2016, I felt I really needed to utilise this trip to work through some blocks and really slow down… and what better way to do that than to book myself into a silent retreat.

Silent Retreat


Day 1:

I was picked up from my accommodation in Ubud and driven for an hour and a half up the mindy hills to the retreat, with 3 stops along the way- if you know me, you will be aware I get terrible motion sickness!!! Bali roads (and particularly their hills) have me turn into a wreck!!

Once we arrived I pretty much stepped out of the car and lay on the ground for 5 minutes thinking THANK GOODNESS to be on ‘still’ earth. Im sure my driver was like, ‘has this girl never been in a car before’!!!!!

Anyway back to the retreat! I will skip all the boring details of getting checked in and settled and fast forward to lunch!! Everyday lunch was served from 11.30am and was a spread of fresh salad ingredients, toppings and  homemade sourdough. We were each allocated a set of a wooden plate, bowl, tray, cup and cutlery in which we were responsible for.

With a full tummy I then sunk into a bean bag and dug into a book!!! I got so much reading time in while on the silent retreat. It was bliss!

At 2pm I walked along the gorgeous little green path until I met the open air, octagonal tent where we practiced gentle asana’s and then sat for our guided meditation. I must say it took me a good 2 days to really let go and be able to focus without resistance for the 3 hours.

Silent Retreat

Next I got in an early shower before dinner. We had open air, shared showers (quite the experience).

Dinner was incredible. Buffet style spread of whole food vegetarian goodness straight from the garden. Think veggie soups, lentil hot pots, raw lasagne, salads, sautéed veg, roast veggie chips, red rice dishes + so much more.. and then delicious healthy treats for dessert.

All the food was gluten free, dairy free, vegetarian and produced by amazing whole food chefs. We were so spoilt!!!

After dinner we all got in a bit more reading time and no jokes lights were off by 7.30pm. You had the choice to continue reading with a night light or get straight to the beauty sleep for a 5.30am rise the next morning.


Day 2: 

The gong goes off and in the dark we throw on some clothes, with layers (it was surprisingly really really cold at that time in the mountains) and with our torches walk along the little paths to the octagonal tent for our morning meditation and Yin Yoga practice.

3 hours later in a very blissful state we walked back up to the communal lodge for breakfast. A beautiful wholesome spread of fruits, granolas, warm rice porridge, scrambled duck eggs (most nutrient rich eggs) , savoury breakfast muffins, breakfast salad + more!


Silent Retreat


The rest of the day was much the same as Day 1 – Eat, Read, Eat, Flow, Meditate, Eat and Sleep. Pretty good life I must say!!!


Day 3 & 4: 

A repeat of the above with an outing on day 3 to a natural hot spring. The most picture perfect setting, and despite it started pouring with rain about 10 minutes in, the magic was just heightened.

Silent Retreat

Other than catching some horrible virus going around the retreat at the time, my stay of reflecting inwards left me with more than I anticipated.

I left feeling truely grounded and clear in my thoughts. I found myself craving quite, self time more regularly than normal and having awareness of the energy saved through this.

I was able to be more in-tune with my body, its needs and the energy around me.

The greatest lesson taken from my stay, was the highlighted truth that each individual is truely responsible for themselves and their own happiness.

When we take talking and interaction out of the equation of everyday life, we can feel light in knowing we are not responsible to anyone else’s state of mind. Purely our own. We do not need to seek approval, make a good impression, be concerned about what others may be thinking. We are just in a little bubble of our own pure self. Purely responsible for our own happiness.

While I was amongst the company of others continuously, I had never felt so blissfully alone. So with the realisation that as soon as you take talking and interaction with others out of the equation, you can instantly feel so much more care free and centred… it got me thinking! In daily life we usually are needing to interact continuously with others and as a result we automatically turn more outwards.

So how can we balance this?

How can we live more inwards in our little self love bubble while the rest of the world demands attention?

Simple!!! Always attend to your little bubble first before opening yourself out to the rest of the world. This can be as simple as tapping inwards for a few seconds before responding to any stimulous.

Its is OK to close your bubble on conversations or interactions that cause you to feel anything less than how you want to feel. Remember it your responsibility to control your happiness and a lesson for those around you to learn to be responsible for their own.

Sometimes the greatest gift we can give others is the example of self fulfilment. 

Have you been to a silent retreat before?

What were your experiences?


Bali Silent Retreat 

Stef and I came across paths through a mutual friend who exclaimed to us we just MUST meet once Stef moved to Sydney…… and so we did and had a lovely time talking non stop about food, fitness and life.

So here let me introduce you to Stef aka Wholesome Stef:

“I’m a holistic health coach and wellness blogger living in beautiful Sydney and it is my goal to inspire young girls and women to live their life to the fullest by becoming the healthiest and happiest versions of themselves, minus the deprivation, restriction and obsession around food and exercise. I’ve had my fair share of experience with fad dieting and hating on my body, so I know how it feels. But I have made it to the other side, and now hope to inspire others and help them through their own struggles.”

 Wholesome Stef


Name: Stefanie Jung


5 essentials we will always find in your day bag: 

  1. My iPhone + headphones – lately I love listening to podcasts while on the go
  2. A massive water bottle – I try to drink at least 3 liters a day
  3. My journal – I love journaling sporadically, for example while I’m waiting for someone, in transit etc.
  4. A natural roll-on perfume – I’m currently obsessed with the ones from Level Blends
  5. A papaya vapour balm – I apply it to my neck and chest whenever I’m feeling anxious and overwhelmed


 Your favourite quote?

 “You don’t have to be the same person that you were five minutes ago.” –  The quote is a reminder that even if you had a crappy start to the day, it doesn’t have to ruin the rest of their day. Become aware of your feelings, work through them and pick yourself back up. It’s all about the mindset!


How did your passion for health and wellbeing start? Where did the journey begin?

I haven’t always been this healthy. In fact, I used to be a fad dieting, self-destructive treadmill junkie that obsessively counted calories and stepped on the scale up to five times a day. I had that “inner mean girl” syndrome, meaning that I was constantly telling myself I wasn’t good enough, smart enough, skinny enough, and the list goes on. After years and years of self loathing, I decided one day that enough was enough and that it was time to start taking care of myself. It’s been a long and hard journey, but five years later I have overcome my eating disorder and have created a healthy, fulfilled life for myself that I am absolutely in love with.

As I became more intrigued by the power of nutrition, mind – body connection and a holistic lifestyle in general, I realised that I wanted to help others with their own struggles. I am now a certified health coach and it is my goal to inspire other young girls and women to live their life to the fullest and to give up fad dieting and body shaming for good.


 What are 5 big lessons in health that have shaped your recovery journey?

 Let me first say this: my eating disorder was the biggest blessing in disguise, even though I didn’t see this at times. It has taught me so many valuable life lessons and I am forever grateful for that. If I had to narrow the experience down to five lessons, it would be the following:

  1. Don’t’ suppress your emotions – they are going to come out in one way or another. Whatever your coping mechanism may be – eating, not eating, drinking, smoking or any other self destructive behavior – Stop for a second to go inwards and ask yourself why you are doing what you are doing. Awareness is the first step in the right direction.
  2. Reach out for help and surround yourself with like-minded people — this has been monumental for me. I would never be where I am today without the help of my loving partner, best friends and the health coach that I first reached out when I was at my lowest point. Don’t be afraid to ask for help, and to show your vulnerable side.
  3. The story is happening FOR YOU, not to you – Many of us are stuck in a victim role, and blame circumstances of life on our miserable situation. We often feel like the story is happening to us and we are helpless in the situation. But we really aren’t. Life is 20% what happens to you and 80% what you make of it. I truly believe in that.
  4. Self-care is your divine responsibility – Where do I begin? The word self care used to be inexistent in my vocabulary a couple years ago. Now I make it my absolute top priority and (almost) don’t let anything get in the way of my self-care rituals. Journaling, meditating, exercising, dry body brushing, getting enough sleep, all those things fill me up from the inside out and make sure that I have the enegy to show up fully.
  5. You don’t develop this problem over time, so don’t expect it to go away over night – There were so many moments where I wanted to give up because I felt like I wasn’t progressing. But these things take patience. Don’t expect your thought patterns and habits to change over night. And most importantly, don’t beat yourself up when you do slip up!


As a health coach what do you suggest to someone feeling overwhelmed by all the health and fitness information out there?

 Besides what all the information out there says, what is YOUR body telling you?

I’m a big believer in intuitive eating. I don’t prescribe to specific diets, meal plans, calorie counting, tracking etc. I think it’s a great tool for certain people at certain types of their life, but I also think it can be a very slippery slope. Consequently, my approach with my clients is the opposite and I teach them to listen to their body again. This can be incredibly difficult, especially people who have lost touch with their body after years of dieting, but it’s possible. A couple of small things that you can do to listen to your body more again is:

  • Whenever you sit down, ask yourself: “On a scale of 1-10, how hungry am I?”
  • Whenever you have a craving for a specific food, explore if it’s a physical or an emotional craving
  • Sometimes it also helps to keep a food diary for a little while and to track energy, mood and digestion after each meal.


 Stef your Instagram food shots always look so deliciously wholesome! What is a typical ‘day on a plate’ for you?

No day looks the same, really. But generally speaking, my diet consists of lots of fresh, organic unprocessed foods like fresh veggies, fruits, grains, nuts, seeds and some organic animal protein here and there. For breakfast, I love a big green smoothie, avo on toast, a (tofu) scramble with green veggies or a warming bowl of oatmeal on colder days. For lunch, I’m a sucker for big colorful salads with spinach, kale, quinoa, hummus and sweet potato fries on the side. Lately, I’ve been obsessed with making my own spring rolls (they are so nice and refreshing when it’s hot outside). In the evening, I often will have a similar meal as lunch time but might incorporate a piece of salmon or organic chicken. And I will always, always have some sort of small sweet treat throughout the day, like a chocolate bliss ball, a piece of dark chocolate or a bit of coconut yoghurt with peanut butter at the end of the day.


I know you also love to keep fit and active. What are your favourite types of movement and why?

I love every type of movement! When I moved to Sydney last year, I got a membership at Classpass and have since been testing my way through all the different studios that Sydney has on offer. A typical week might look like this: HIIT circuit on Monday, yin yoga on Tuesday, boxing on Wednesday, surfing on Thursday, reformer pilates on Friday and outdoor walks/runs on the weekend. In short: no week is every the same! I love both the physical and mental challenge of trying out new things, and believe that the body really benefits from switching up the routine here and there. That said, I just signed up for another half marathon in May, so I will be increasing my outdoor runs a bit more.


We would love for you to share one of your favourite recipes.


Vegan Pancakes


Vegan Banana/Blueberry Pancakes


  • 4 tbsp ground flax seeds
  • ½ cup of water
  • 2 tsp baking powder
  • 2 very ripe bananas
  • 1 cup non-dairy milk (we used almond)
  • 1 cup of blueberries
  • 1 tbsp cinnamon
  • ½ tbsp nutmeg
  • 2 tsp vanilla extract
  • 1 cup of ground buckwheat (buckwheat flour)
  • Coconut oil for cooking



  • Start by making your flax eggs: mix the ground flax seeds and water in a small bowl, mix with a fork and leave in the fridge for 15 minutes.
  • Mix all your dry ingredients (flour, baking powder, spices).
  • Mash your bananas and add to the dry mix along with the mix, vanilla and flax eggs.
  • Once all well mixed, add the blueberries and mix gently.
  • Heat up a pan with a small tsp of coconut oil.
  • Add 2 big tbsp of the mixture at a time and cook.
  • Add homemade vegan chocolate sauce.

Sprinkle with fresh blueberries and coconut flakes before serving.


Connect with Stef:




Health Coaching


Thank you Stef for sharing with us at BareVitality xxx


Have you ever noticed how those who are early rises and early to bed are usually very happy and healthy people? Well lets get talking about your circadian rhythm and how you can master it to gain optimal health, happiness and success.


Hours Of Sleep:

Well there is scientific reasoning as to why! Naturally our bodies circadian rhythm works at its optimal when we sleep between 10pm and 6am.

So if we settle into bed with a book at 9.30pm to wind down and be asleep by 10pm. We then allow our alarms to wake up at 6am. This equals 8 hours of the best optimal sleep.

Physical Repair Stage:

Between the hours of 10pm – 2am our bodies are going through the stages of physical repair. This means if you are not falling asleep until 11am you are missing out on a crucial hour of physical repair. This stage is where the cells and tissues damaged through out the day from environmental toxins, stress, movement etc are repaired. In todays society we need every minute of this 4 hours we can take.

Psychological Repair Stage:

Between 2am- 6am is our bodies psychological repair stage. This is where we allow our body to regulate the mental side of stress, anxiety and retain the days information, while boosting the brains cognitive function.


So now we understand the importance of our hours of sleep, lets look into our hours of wake and how we can optimise these to be our most productive, happy and healthy selves 🙂


Hours of Wake:

Naturally our body will experience hormonal changes during a 24 hour circadian cycle.

As sun receptors touch our skin in the morning it stimulates the release of cortisol (responsible for our energy) to originally allow us to have optimal energy to hunt. Today we don’t need to hunt. Well I don’t know about you but my form of hunting extends as far as trying to find the jar I’m after in my far too full food cupboard!

This release of cortisone however it a great tool to be utilising to make the most out of your morning workout and/or buckle down and get through the bulk of the days to-do list. Our cortisone levels start dramatically rising as soon as we wake, with peak cortisol release between 8am-10am!

So if we everyday woke at 6am, completed our workout for the day, had a wholesome breakfast and in the office just after 8am- imagine the advantage we would have on our day, week, well life in general… Use the morning to tick off your workout and activities that require high brain energy such as strategising, planning, creative thinking and idea developing.

Then utilise the afternoons for a time of more slow paced, less energy based activities such as desk work, studying, reading, cooking, pottering, doing the food shopping etc.. From 6pm our body starts to release melatonin responsible for preparing for our sleep cycle.

In regards to exercise, the late afternoons should be put aside for walks, yoga, gentle pilates. While mornings are better suited for your higher intensity Group Fitness Class, running, HIIT session etc..

When we work against this cycle, our body will not adapt, it just misses out on experiencing optimal health. It will do the best job it can with what it has to work with. If we are constantly working against our natural circadian cycle however, can you imagine the stress and strain we are placing on our bodies.

What The Most Successful People Do Before Breakfast, by author Laura Vanderkam, shares that its no coincidence that early risers have a reputation for being successful. “It is a common trait found in many CEOs, government officials, and other influential people,” says Jennifer Cohen in Forbes. “Margaret Thatcher was up every day at 5am; Frank Lloyd Wright at 4am and Robert Iger, the CEO of Disney, wakes at 4.30am just to name a few.”

So while life doesn’t always allow us to live life following our natural circadian rhythm. In the name of success, health and happiness what changes can you put in place to ensure you are allowing your body as much of those optimal sleep hours (10pm-6am) as possible and structure your day so you start with higher energy activities and end the day in a nurturing, low energy style?

Feeling motivated to bring more balance back into your life! You can also check out The 14 Day Holistic Metabolism Program to kick start a holistic lifestyle routine xx

Circadian Rhythm

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