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Holistic living is the balance of discipline & surrender.

Prioritising whats important to YOU.

A bit of trial and error to learn what works for your individual body and lifestyle needs.

Understanding that our health and happiness is a result of balance between multiple areas of our lifestyle not just fitness or eating healthy or getting enough sleep. The mindset that in order to feel Vitality we need to strip back Bare and create and maintain balance in all areas of our life.

Movement = Work Out & Work In.

Nutrition = Nourish & Nurture.

Wellbeing = Work Smart & Play Often.

@thebarevitalitystudio Online Program is launching next week to help guide you through daily life. Little steps creating BIG changes to your health, fitness, success & happiness.

A lifestyle program designed through 8 years working on the floor, researching and leading in the health, fitness and wellness industry.

The program I personally live by. Resulting from a huge amount of personal trial & error to figure out how to thrive in modern society with an autoimmune conditions + trailed & tested on over 300 females with different health statuses, lifestyles, ages, and goals.

Health. Fitness. Wellbeing. Let’s be honest, it can be all so over whelming!

So we at @thebarevitalitystudio have listened & are creating an interactive, simple & effective guided holistic lifestyle program.

Its time to get real, raw & strip back to BAREVITALITY.


studio.barevitality.com launching 8th August 2019 

Not long ago we shared best healthy restaurants in Sydney. So this time we thought we would do the same with best documentaries on Netflix! Sometimes it’s just nice to hang on the couch for some down time and focus on interesting films… Therefore we gathered some health, wellness & lifestyle documentaries that are worth watching!

Best Documentaries On Netflix!

best documentaries on netflix

Forks Over Knives

This food documentary focuses on the importance of nutrition on peoples health & preventing diseases. Researchers study how plant-based diet can help with disease and improve health.


best documentaries on netflix

The Magic Pill

Australian documentary which follows peoples journey of dietary changes and what an effect it has on their health and illnesses.


best documentaries on netflix


A Documentary about the minimalistic lifestyle, which Joshua Fields Millburn & Ryan Nicodemus are living. Above all, they share their experience on how less is more and what an effect it has on overall happiness.


best documentaries on netflix

Tidying Up With Marie Kondo

This inspiring documentary follows organising professional Marie helping people to declutter their homes – and gain more joy in their lives!


Best Documentaries On Netflix

I Am Maris

A documentary about a girl Maris, who struggled with depression, anxiety, and an eating disorder, and how yoga helped her through her journey.


Brené Brown – Call For Courage

An impressive documentary, researcher Brené Brown is discussing humorously about courage and facing fears in modern culture!


Tony Robbins – I’m Not Your Guru

Motivational speaker Tony Robbins event filmed behind the scenes. This documentary shows how his life coaching methods have helped people to improve their lives and in addition, how he does it!



Interesting documentary about how peoples emotions, thoughts and beliefs impact on health. Scientists & spiritual teachers discuss the mind-body connection and its effect on healing the body.


So what are you waiting for! Which one of these documentaries are you are going to watch first?



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The BareVitality Studio Available ONLINE SOON!

We are very excited to announce there are big changes happening within BareVitality over the next few months!!

The BareVitality Studio is transitioning into an ONLINE Studio Program so it can be accessible worldwide. The BV Program is currently being created to support your holistic health & fitness journey in a simple, realistic and sustainable way.

We will be providing the resources for a life long balance with;

Daily Yoga & Fitness Videos For All Levels Of Fitness

-10 minute workouts to work to whole body

-Yoga practises

-Warm ups

-Pregnancy safe exercises

Nutrition & Healthy Recipes

-Meal plan

-Delicious & healthy recipes

-Information for a balanced lifestyle


Daily tips including:

-Essential oils




-Inspirational practises


So what does this mean for BareVitality? More content, greater accessibility and so much more BV love to share around.


Every single person is 100% unique. Some of us share similar traits, particularly if we fall in the same zodiac sign. This is depending on when we were born. Each of these 12 signs tells about a person’s strengths, weaknesses, attitude towards life, desires and so much more.. It gives us details of a person’s basic characteristics, flaws, fears and therefore can provide guidance for an individual. By understanding our star signs we can pay attention to our strengths & weaknesses and improve the areas we are struggling in daily life. This can be helpful for us to maintain a balanced, healthy and happy lifestyle. See below what your star sign is by the date you were born to learn more about yourself.

Strengths & Weaknesses Through Your Star Sign

Capricorn, December 22nd to January 20th


  • Responsible
  • Disciplined
  • Drive to succeed and hard-working nature



  • Ruthless in achieving a goal
  • Stubborn
  • Selfish

Aquarius, January 21st to February 18th


  • Intelligent
  • Humanitarian
  • A great curiosity for new experiences



  • Rebellious
  • Sarcastic
  • Uncompromising

Pisces, February 19th to March 20th


  • Compassionate
  • Imaginative
  • Artistic and creative nature



  • Escapist
  • Self-pitying
  • Can care a little too much sometimes and be easy to take advantage of

Aries, March 21st to April 19th


  • Enthusiastic
  • High achieving
  • Honest



  • Lack of patience
  • Short-tempered
  • Moody nature

Taurus, April 20th to May 21st


  • Patient
  • Reliable
  • Known to be stable



  • Possessive
  • Not ready to make compromises
  • Stubborn

Gemini, May 22nd to June 21st


  • Gets along with people easily because of adaptable nature
  • Capability to learn quickly and eager to exchange ideas
  • Curious



  • Nervous nature
  • Inconsistent
  • Talkative which might lead to exaggerating stories and stretch the truth

Cancer, June 22nd to July 22nd


  • Emotional
  • Loyal as friends
  • Nurturing and protective nature



  • Pessimistic
  • Easily manipulates people
  • Lack of confidence

Leo, July 23rd to August 22nd


  • Humorous
  • Generous
  • Always encouraging people to do their best



  • Domineering
  • Stubborn
  • Often driven by their egos

Virgo, August 23rd to September 22nd


  • Analytical
  • Hard-working
  • Humble and easy going nature



  • Overly critical of self and others
  • Obsessive
  • Perfectionist nature

Libra, September 23rd to October 22nd


  • Diplomatic
  • Cooperative
  • Sociable and loves to talk



  • Indecisive
  • Avoids confrontations
  • Can easily be passive aggressive

Scorpio, October 23rd to November 22nd


  • Passionate
  • Protective of both themselves and others
  • Brave



  • Jealous
  • Secretive
  • Can hold grudges for a long time

Sagittarius November 22th to December 21th


  • Optimistic
  • Great sense of humour
  • Independent



  • Sometimes undiplomatic
  • Promises more than can deliver
  • Can be impatient to the point of rudeness


The date of our birth can explain a lot of our behaviour and how we act towards other people. Star sign do not only tell us about our characterics but can also have an effect on our health! Being aware of our weaker traits to conciously improve them, can be helpful when it comes to maintaining relationships and gaining the most from daily life.



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From time to time it’s nice to have dinner at a restaurant or go for a lunch date with friends. Eating out is an enjoyable experience and a great way to relax and socialise. It can become an unhealthy activity if we are choosing unhealthy options. Eating out can become overwhelming if we don’t know what to choose as the healthy option! This is a common question asked by clients in @thebarevitalitystudio. Below we share some easy ways to make healthy choices when eating out at cafes and restaurant!

Healthy Choices When Eating Out:

Choose A Restaurant/ Cafe With Healthy Options

Do your research before eating out. Nowadays, there are lots of restaurants that offer healthy food options on their menus. Look for restaurants that offer locally grown ingredients, vegetarian dishes or choose a local/family restaurant that serves organic, healthy options. Ask recommendations from people you know or check out online reviews to pick a place!

Quality Over Quantity

Choose quality over quantity. Instead of choosing the biggest meal from the menu, pick a nutrient dense option that leaves you feeling full of energy, is delicious and not filled with simple carbs as a plate filler. Aim for whole food products, mostly gluten & dairy free choices and food not packed with refined sugar. Take the time to enjoy the flavors of your meal and do not eat in a rush- enjoy mindfully!

Avoid Over Eating

In a restaurant portion sizes are often way bigger than necessary. No wonder why people might eat more than their body actually needs. Avoid overeating by being mindful, listening to your body signs and stop eating when you feel satisfied. Ordering a green tea before your meal as an entree is a great way to kick start the metabolism and avoid overeating during your meal. Just try and leave 20min between tea and food.

Choose Entree or Dessert

Ordering the full menu course- entree, main dish and a dessert can be lots to eat during one sit. Rather than choosing both entree and dessert, try to decide which one you would prefer and skip the other.

Share A Dessert

Instead of eating a whole dessert each with the person/people you are dining with, try sharing a dessert to keep the portion size smart, while still getting a few spoonfuls to enjoy. If you are dining alone, ask the waiter to wrap up half your dessert for you to take home to enjoy later. Talking about desserts… Try this delicious healthy raw caramel slice recipe at home!

Order Vegetables Or A Salad On The Side

When you order your meal, ask the waiter to swap fries or mashed potato for extra salad or vegetables. This way you will boost your vegetable intake and keep your dining healthy nutrient rich. If not skipping the fries, another option is to order greens on the side!

Avoid Sugary Drinks

Don’t drink sugary drinks when eating out. Soft drinks are full off added sugar which is an unhealthy ingredient and not good for our bodies. Instead, drink water to maintain your hydration balance. It you are wanting an alcoholic drink, alternate between water wine…  If plain water isnt going to do it, try ordering sparkling water with lemon or lime for a little bit of extra taste.

Most importantly don’t skip eating out socially because it’s not “healthy”. Making healthy choices when eating out allow you to practice self care, feel good afterwards, fuel your body with different nutrients you may not consume at home, while sosialising with your friends & family.

Lets remember the stress and guilt over eating poorly causes the body far more damage than the actually unhealthy foods themselves. So enjoy eating out and practice choosing healthy options when you can, but don’t stress too much!!


Self-development is often taken too seriously and for that reason, it can feel a bit daunting. It does not need to be this serious, big project!  Starting with little steps it can actually be a fun and playful path to endeavour on! So what actually is self-development?.. Long story short, it is simply the act of striving to be the best version of YOU by learning and growing! Self development can be just taking a little bit of time to invest in self discovery and being mindful of our physical and mental health during daily life. We can not achieve self development, rather it is a life long journey we continually explore!

The Importance Of Self-Development

Committing to regular self discovery will take you closer to experiencing a more rewarding and happier life. As your self-development improves, it becomes easier to prioritise and focus more on the things that bring value into your day! The importance of self-development can be seen in your daily successes, happiness, relationships, wellbeing, life choices. When you put in the effort to invest in you, it gives you the ability to manage yourself and feel more fulfilled within your life.


Ways To Improve Your Self-Development:

Read/ Listen to Podcasts/ Watch Documentaries

A simple way to gain greater knowledge of self is to read, listening to podcasts or by watching documentaries related to your interests. Even dedicating 20 minutes a day to learning is beneficial. Reading provides a grounded form of self reflection with the benefit of there being SO many self-development resources out there. It seams there is a new self help book out every week these days! Listening to podcasts can be done anywhere and anytime, even when taking a walk outside, cleaning the house or sitting in traffic. Why not try 1 night a month becomes Documentary Night with friends and family and a bowl of popcorn.

Find A Mentor/ Role model

Finding a mentor or role model that speaks to you can be a beautiful experience within your self-development journey! A mentor can provide knowledge, motivation, advice and encouragement. They can help you explore your goals and provide guidance when facing difficult situations. You can discover new ways of thinking through a mentor/ role model and that in itself is an essential aspect of our self-development journey.

Stay Honest To You

Ask yourself who YOU really are and what is important to YOU.  We must become clear towards our values and act in line with what they mean to us. Going against our intuitive self reflects itself in the manifestation of our life. So lets be mindful to stay honest to ourself and listen to our intuition and the signs it is providing. If you are not sure what are the signs, see how to recognise intuition speaking to you!

Step Out Of Your Comfort Zone

Stepping into the fear and exploring fear further helps us to identify the fears we hold and why. Facing your fears is a great way to explore your self-development. This is because it proves that you are capable of doing things even if they scare you and we can start to rewrite the minds limiting beleifs. Your mind can tell you a thousand reasons why not to take that step to reach your dreams. Self-development happens when we challenge ourself. How empowering is it to discover nothing can stop you!

Identify What Makes You Happy

Choose a life that brings you the most joy and makes you happy. If you are not sure what exactly these things are why not try new hobbies, meet new people or attend events you have never been to before! Think of it as a trial and error experience to help identify what you like and don’t. Once you have identified activities that you most enjoy, do them regularly and make them habits. This then becomes a lifestyle based around your interests and what makes you most happy.


Writing down your feelings and thoughts of the day helps you to understand them better. This is also a good way to discover what you want in life and deepen you self-awareness. journaling can help you gain more control of your own emotions. Try going through what you have done that day, how these experiences made you feel, then observing what is not adding value to your days or what you might be missing.

Deepen Your Understanding Of Those Around You

Placing yourself in other peoples’ shoes helps to understand them more. This improves your communication with others which is an important skill in all areas of our life. It’ a great way to deepen our connection to those around us. Sharing your thoughts and listening to others is the key strengthening relationships and feeling understood. Listening as well as sharing are equally important! Deep conversations allows us to observe not only thoughts of others but also to reflect on our own.

There Is No Rush

Self-development is not a destination and no form of enlightenment is going to happen overnight. Consistency is where you will notice the greatest self improvement. Self-development needs time and practise – little steps daily. Time and the small daily steps is what leads us towards being our best self!


Even if you struggle with starting, self-development is worth the commitment and only needs simple steps to start. We would love to hear which of the above most resonate with you?



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The time of sharing Christmas spirit and healthy gift ideas is finally here! Seeing all the decorations and listening to Christmas songs makes the holiday spirit grow even more. Spending quality time with family and friends, enjoying all the traditional foods, relaxing and giving gifts. Talking about gifts…We know how hard it can be to find a perfect gift, therefore we wanted to share some of our favourites . Give the gift of health and wellness with these holistic inspired ideas for a more balanced lifestyle.

Healthy Gift Ideas For Christmas This Year:

1. BareVitality Gift Certificate


Of course, we wanted to include our services as a Christmas gift idea. Give a gift of wellness and healthy balance for the people you love! It can be used for personal training, group classes, health consults or any other of our services.

Gift Certificate – BareVitality

2. Natural Beauty Product

Beauty products are always useful and a great gift. Here are some of our favorite brands:


healthy gift ideas


Quenching range is perfect post skincare for christmas and new year celebrations!


healthy gift ideas


Give the gift of naturally beautiful skin with A’kin 100% Certified Organic Rosehip Oil!



Trilogy has a good variety of Celebration gift sets to choose from. These gift sets are fun and vibrant option!



Beautifully packaged hair care that is good for the hair and the environment! Lovely packaging makes this product even more a cute gift.

3. Wellness Inspired Book

A coffee table book or health & wellness book is an inspiring gift for this Christmas. With so many great books to choose from it might be hard to find the perfect one. So, here are some of our favourites at the moment:

  • The Art Of Simple – Eleanor Ozich
  • Plant Society – Jason Chongue
  • Wanderlust – Jeff Krasno
  • A large range of healthy cook books!

4. Crystals & Essential Oils

healing powers of crystals

Crystals are beautiful objects but their real value is more about their healing powers. Check out our favourite crystals and their special healing properties!

5. Healthy Chocolate, Treats & Tea

One option is to treat your loved ones with homemade food gifts- we have plenty of healthy treat recipes under the RECIPE TAB!  We love healthy chocolate made and packaged with love and you can never go past good quality herbal teas as a gift!

Here are some of our favourites:


healthy gift ideas


High quality, organic and fairly traded raw chocolate is a tasty treat for Christmas.


healthy gift ideas


Give a gift of rich, luxurious chocolate with a little taste of the goodness. We love this chocolate!


healthy gift ideas


With so many varieties to choose from and beautiful packaging, these are perfect stocking filler.



6. Sporting Gift Voucher

healthy gift ideas

A gift voucher to activewear line is not only motivating but also a stylish present to give. We are a big fan of Lululemon, Asics and Nike but there are also so many other small boutique activewear lines to choose from. Go check some Aussie Activewear Labels

7. Active Adventure

healthy gift ideas

Give a gift of making new memories! Experiences make the best memories and the best gifts. Paddleboarding, canoeing, glamping, surfing.. There is plenty of adventurous activities to choose from.

8. Plants

Indoor Plants

Plants are more than just beautiful to look at. They have many holistic benefits and are good for their own.  Give the gift of nurturing as a Christmas present this year!

9. Give The Gift Of Me Time

healthy gift ideas

Christmas time is a wonderful holiday of the year but it can be also a bit hectic with all the preparations, so “me time” may be more than needed. Relaxing massage, facial, acupuncture, spa… Who wouldn’t love a pampering treatment as a gift??

10. Give The Gift Of IOY

If you are looking for something really unique this year, give the gift of an “I owe you”. It can be a healthy cafe spot but choose something that you can share with them. This makes it even more special.


We hope these ideas help you to find a perfect gift for your friends and family this year! Which one of these healthy gift ideas you are going to add in your Christmas present basket?



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What actually is intuition you may be wondering…? It’s an inner knowing and can be experienced in everyday life. Have you ever been in a situation when something just doesn’t feel right? Your mind can note all the reasons you should stay in a job or relationship, but you may have a feeling so strong which is making you sense something is not quite right. There is no need to think it through, you already know how you feel. That is your intuition giving you a sign. Here are some simple ways to strengthen your intuition to live your life aligned with your purpose and to be living true to YOU!

Ways To Strengthen Your Intuition

A very first step is to recognise that intuition and read the signs it’s giving. Try these simple ways below to strengthen your intuition.

Instead Of Thinking, Feel

Next time you are struggling to make a decision, stop all the thinking and feel your senses and what an effect it has on you. Your mind chatter can become confusing and make decisions harder. Deep down you know what you need to do but it’s hard to choose when your mind is making you afraid to make that decision. Trust your inner feeling.

Be In Line With Your Values

Intuition never ignores your values but your mind can easily get distracted. Really connect with your values and you will start to get more in touch with intuition speaking to you and how it feels.

See How Your Body Reacts

If you experience a physical reaction when making a decision, try to listen to it and distinguish it as a good or bad feeling. Your body is the tool  intuition uses when giving you signs. Listen to your body instead of your mind and you will connect with your intuition deeper.


Notice  your intuition getting stronger in silence and meditation. Clearing the mind is a wonderful tool to further strengthen that inner feeling. When our mind is off distractions, recognising intuition and reading the signs is easier.

Get Outdoors

Say no to technology, instead go outdoors and quiet down. Spending time in nature helps us to be fully present and focus on other things than possible temptations around us. It’s a way to further clear the mind and listening to our body to discover the inner space we have. Check out Claudia’s experience at a silent retreat, where she left feeling clear in her thoughts.

Get Creative

When your focused on creative activities, time stops and frees you from all worries and the surroundings around you. Painting, drawing, dancing….  it can be anything! Give your mind more space, silence and a chance to connect with your inner self.


Strengthening your intuition allows you to live your most full, happy and purposeful life . Listening to intuition helps to make decisions and feel confident in your life choices.

Try spending the next week make all your life decisions based on your gut feeling.



Getting enough rest is essential for your body. It’s incredibly important for your physical but also mental and emotional health. In our previous post, we told how much sleep you should get in different life stages. Go check it out here, and see if you are getting enough rest during the night. Body & rest go hand in hand, therefore we want to tell you the reasons why!

The Breakdown Of Body & Rest


Sleep helps your brain to function properly. When you are sleeping, your brain is handling all the information you faced during the day. A good night sleep improves learning and memory. Getting enough rest supports your brain to work better during the day, therefore it’s easier for you to pay attention, solve problems, make decisions and be creative.


When you are sleeping, your muscles use this time to recover from your workouts. If you don’t get enough sleep it has an effect on your workout efforts and physical performance. When your muscles feel fresh after a good night sleep, you will also feel more energised during your daily tasks. It doesn’t matter what your goals – it might be growing muscle, getting lean or just staying physically energetic. It’s equally important to get enough sleep to maintain muscle recovery.


Lack of sleep can create hormonal imbalance. For example, one of the hormones, adrenaline produces cortisol which helps prepare your body to deal with stress. Excess production of cortisol in the body, particularly without rest can cause adrenal fatigue and weight gain. For the health of a female, the importance of sleep in huge when it comes to ovulation and menstruation. Poor sleep can make you feel more stressed and therefore can possibly lead to the absence of your period. Resting helps our hormones to recharge so we have enough energy, immunity, appetite and coping abilities to face the day.


Getting enough sleep has a significant effect on your happiness. Being tired makes people feel more cranky and irritated. When resting during the night, you will have more energy to be able to enjoy your day and exercise which all contribute to our health and happiness. Sleepless nights are one way to become exhausted, gain extra weight and feel depressed which often leads to unhappiness. Proper sleep during the night helps us to control emotions and behavior, which has a reflection on our relationships. Sleep reduces the level of stress which is good for your overall wellbeing.


During rest, growth hormone creates new cells so after a good night sleep you wake up with brighter skin. When you are snoozing, your body moisturizes the parts of the skin where it is needed. This is great for avoiding those eye bags and wrinkles. Sleep is also important for the protein synthesis of your hair and nails which makes them stronger, brighter and glow. Maintaining your dream weight is easier with enough sleep. If you are lacking rest, it makes you crave more sugary treats.

So, next time when you are about to use hours of your sleep to instead stay up late, think about the essentials of body & rest. If you are struggling to sleep, check some tips here on how to get more rest!



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Through all the life stages, our body needs a different amount of sleep during the night. We all know how it feels when haven’t had enough rest and the next day can feel tired and fuzzy. Sleepless nights have a significant effect on your body and mind. It can be hard to focus at work, we may get irritated easily and workouts can feel heavy. We have compiled the latest research from the National Sleep Foundation on the recommended hours of sleep. According to the report, wider sleep ranges for most age groups are recommended. Below you can see the results of the sleeping hours needed.

The Recommended Hours Of Sleep:

  • Newborns (0-3 months): Sleep range is 14-17 hours each day (previously it was 12-18)
  • Infants (4-11 months): Sleep range is 12-15 hr (previously 14-15hr)
  • Toddlers (1-2 years): Sleep range is 11-14 hr (previously 12-14hr)
  • Preschoolers (3-5): Sleep range is 10-13 hr (previously 11-13hr)
  • Schoolage children (6-13): Sleep range is 9-11hr (previously 10-11hr)
  • Teenagers (14-17): Sleep range is 8-10hr (previously 8.5-9.5hr)
  • Younger adults (18-25): Sleep range is 7-9 hours (new age category)
  • Adults (26-64): Sleep range did not change and remains 7-9 hours
  • Older adults (65+): Sleep range is 7-8 hours (new age category)


As the research shows, during the life stages of children, the recommended hours of sleep is wider than the life stage of an adult. Even grown-ups don’t need sleep as much as children do. The minimum amount of sleep with adult life stages is still 7 hours. It’s beneficial to know the recommended hours of sleep and maintain a healthy body and mind! If you are having one of those fuzzy days after a sleepless night, here you can see how to get connected with your body by following a Slow Yoga Practice!

In our next post, we are going to share with you more information as to why resting is so essential for your body and overall wellbeing.



Reference@National Sleep Foundation

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