Justine

About Justine Rintoul

Justine started practicing yoga 25 years ago, initially for the physical benefits, this developed into an appreciation for the mind body connection and a deep passion for the transformational effects of yoga. She started teaching in 2010 and is a qualified Yoga Therapist and Yoga Teacher (500 hour) with Yoga Australia as well as an Ayurvedic Health Coach. Her classes call upon the teachings of Hatha Yoga, Ayurveda and Mindfulness and are influenced by earth based rhythms and the energy present on the day. Justine also runs lifestyle based courses where she teaches Dinacharya (ayurvedic daily rountine). These courses work on the person as a whole, the physical strength as well as mental clarity and emotional stability. She also provides one on one Yoga Therapy sessions. Justine is a Bondi Beach local, she lives with her beloved husband and two children, her greatest teachers.

Revive + Thrive @ Dharma Shala Bondi Beach

I am super excited to announce I will be teaching my 6 week ‘Revive and Thrive’ course at Dharma Shala Bondi Yoga School ~ Starting Sunday August 11th. This course is a study on how to make life more enjoyable and contribute to your wellbeing at the same time. We will cover a new module each week as follows:

~ Digestion
~ Sleep
~ Starting the Day Right
~ Breath Body Practice
~ Mindset and Meditation
~ Strategies for Self-Care

What
Each module is a 1 hour group coaching session where we will cover the topic looking through the lens of Ayurveda, there is the opportunity to ask questions and troubleshoot the topic. Each week you will also receive an email with instructions and homework to help support you in the week’s lesson. We will finish each session with a deeply relaxing Yoga Nidra.

When
Every Sunday 3pm – 4:15pm for 6 weeks, starting 11th August,

Where
Dharma Shala Bondi Yoga School

Investment
$395

Contact Justine to sign up :: justine@triveda.com.au

 

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    Autumn Wellness and Yoga Retreat at Paperbark Camp 2019 :: Gratitude

Autumn Wellness and Yoga Retreat at Paperbark Camp 2019 :: Gratitude

The invitation for this nourishing retreat was to slow down and listen to the bodies natural intelligence. We inhaled the lemon scented air, we exhaled and released into the spaciousness of the bush surrounds. We explored the teachings of Yoga and Ayurveda through movement and meditation. We swam in the crystal clear water at Hyams beach and relaxed by the fire in the evening gazing at the stars in the night sky.

Thank you to all the fabulous, gracious and powerful women who showed up with open minds and hearts we had a magical experience. Thank you also to Camilla at Paperbark Camp and to Mother Nature for again providing such perfect weather.

Please get in touch if you are interested in future retreats justine@triveda.com.au

 

The Big Yawn – Seven tips for a great night sleep

How important is sleep? Well, if you consider that sleep deprivation is a form of torture then we should rate it pretty high.

The findings of the National Inquiry into Australia’s Sleep Health in Australia, conducted by the House of Representatives Standing Committee on Health, Aged Care and Sport, were released this week.

Sleep Health Foundation Chair, Professor Dorothy Bruck commented “For the first time in the world a comprehensive government-level document has acknowledged that quality sleep is as important for health as a good diet and adequate exercise.  It also calls for sleep health to be recognised as a national priority”

What is a lack of sleep costing you?

4 out of 10 Australians are not getting enough sleep and scarily in 2016-17 inadequate sleep was estimated to contribute to 3017 deaths in Australia. (As revealed in a 2017 report conducted by Deloitte Access Economics on behalf of the Sleep Health Foundation)

Do you place the same importance of sleep as you do on diet and exercise?

If we think about diet and exercise these are usually things we are investing in, we buy good food we invest in gym membership or Yoga/Pilates classes. So how can we invest in our sleep?

I remember as a kid finding it hard to go to sleep and often lay awake for hours. We are not taught how to relax, so I’ve decided to share seven yogic tips that may help you prepare for a good nights sleep.

#1  – Make going to bed a ritual

This is my #1 tip make sleep sacred, make it something to look forward to something you enjoy

If you are over stimulated, make going to bed a ritual, dim the lights, light some candles, burn some essential oils, drink a […]

Attune to Autumn

Summer is waning. As the crisp drier days of autumn arrive, we may start to notice imbalances in our systems, this can be triggered by Autumn weather. Most common, is an imbalance in the respiratory system.

To understand this from an Ayurvedic perspective, we look at the elements. Vata is the Ayurvedic dosha made up of air and ether elements. The qualities of Vata are the same qualities as Autumn, cold, dry and light. Think about autumn leaves, light, dry and crackling. In ayurveda ‘like’ increases ‘like’ so if the environment is cooler, dry, windy and brisk, our mind and body will start to feel the same.

Fortunately Ayurveda provides plenty of tools to help us to attune to each season.

Following are some tips for autumn:

Diet

Add more warm nourishing meals to your diet, try some one pot meals.
Spice up your food with herbs that are warm, sweet and nutritive.
Autumn is a good time to use fennel, garlic, cumin, coriander, curry leaves and black pepper in cooking and home remedies.
It is a good time to swap raw desserts and food for warmer meals especially in the evening. See my Spicy Apples and Coconut Cream

Lifestyle

Exercise that generates heat helps to pacify vata (wind and ether elements).
Exercise that is grounding and fluid in nature are beneficial.
When you are busy and rushing vata is easily aggravated even more so when the weather is in transition. This may show up as feeling scattered, spacious or anxious. Routine is great to help counteract this.
Meditation, sleep and rest are all wonderful and helpful to calm the wind and ether elements in the body.
Another lovely practice at this time is a lovely self abhyanga (self […]

3 traits Future Leaders will learn from Yoga…

Great leaders have a high degree of self-awareness and emotional intelligence; they also have a growth mindset. The leaders of the future also need a strong nervous system. All these qualities can be cultivated through the study and practice of yoga.
Yoga Develops Self-Awareness
Yoga is not exercise it is psychology and yoga creates self-awareness.
Approximately 1700 years ago, Patanjali’s yoga Sutra states:
‘The purpose of yoga is to still the patterning of the mind. When the mind settles into stillness then the true self is revealed.’
Yoga teaches how to master our minds and tune into our bodies. We become aware of what’s going on in our minds and how that affects our body. We learn how to observe our thoughts. We use the breath to control our emotions and feelings. This kind of self-awareness helps us evaluate our strengths and opportunities for personal growth and transformation.
Yoga Develops Emotional Intelligence
Yoga teaches us to step away from judgment and connect with the wisdom of the heart. Yogic philosophy teaches that to show more compassion, understanding and forgiveness towards yourself will mean that you can offer the same to others.
Yoga teaches us to be more responsive to others, take for example the namaste at the end of class, which can be translated as ‘the highest in me bows to the highest in you. ‘ This helps us to relate to others and to be aware of how to put others at ease.
Yoga is a practice where we are working on attentiveness, becoming more open, fair and responsive, all qualities of high emotional intelligence.
Yoga Develops a Growth Mindset
Thousands of years ago, yoga taught that we can change our mindset. Today it’s called positive neuroplasticity.
Through asana, breathwork and meditation yoga can […]

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    Paperbark Camp/Triveda Therapies 2019 Autumn Yoga & Wellness retreat

Paperbark Camp/Triveda Therapies 2019 Autumn Yoga & Wellness retreat

Paperbark Camp and Triveda Therapies once again invite you to gently unplug from the daily grind, nourish yourself in a beautiful bush setting and strengthen your capacity to appreciate the present moment with mindful yoga and meditation.

Combining the unique tented accommodation of Paperbark Camp, healthy menus lovingly prepared in the Gunyah kitchen, and the expert and caring guidance of Justine Rintoul from Triveda Therapies Bondi, this escape will return you to your everyday feeling relaxed, but with a new found energy and positive mindset.

Celebrating 20 years in 2019 at the forefront of luxury camping in Australia, Paperbark Camp continues to offer guests the chance to get away from it all and relax amongst nature, all from the comfort of your own safari style tent with hotel quality bed, solar powered lighting, private open-air ensuite with shower/bath and outdoor decking. Located just 180 km south of Sydney near the pristine beaches and national parks of Jervis Bay, the camp is a nature lovers paradise.

Justine started practicing yoga 25 years ago, initially for the physical benefits, this developed into an appreciation for the mind body connection and a deep passion for the transformational effects of yoga. She started teaching in 2010 and is a qualified Yoga Therapist andYogaTeacher (500 hour) with Yoga Australia as well as an Ayurvedic Health Coach.

As well as yoga practice, Justine will also lead an optional reside conversation, an opportunity to check in to your innermost self and your personal evolution. This is a chance for self-reflection on the different areas of your life emotional, mental, spiritual and physical.

Together we have created a 3 day program that embraces the relaxing ambience of the bush surroundings, offering respite from life’s everyday pressures, and […]

Feel and Accept for Deep Relaxation

What is feeling?
In yoga we describe this as an inner awareness of our body.
As we turn our attention inwards we start to become aware of our breathing; we may sense our heart rate; we become aware of ‘gut feelings’; we may become aware of the temperature of our body.
When we start to draw our attention inwards to the interior space of our bodies we start to move towards relaxation. This is because we start to relax our senses and in yoga this is called Pratyahara.
Our senses are connected to our sympathetic nervous system our ‘fight, flight and freeze’ response. When our senses are alerted and our attention is outwardly focused, the sympathetic nervous system is switched on and the cortisol is pumping around our body, in this state we are ready for action, we are not relaxed or healing.
When we relax our senses and move our attention to feeling from the inside out we start to access our parasympathetic and enteric nervous systems. This is the place where true relaxation takes place. This is sometimes called the ‘rest and digest’ response.
What if we don’t like what we feel? Feeling can be hard or uncomfortable as there are may be things we don’t want to continue to feel. Feeling takes courage and an open heart. When feeling is hard or uncomfortable I would invite you to notice this, and try to accept what you have found. Allow whatever is there to be there fully. This creates space around the pain or uncomfortable feeling and helps it to resolve. The opposite of feeling is numbing, which is defined as ‘depriving one of feeling or responsiveness’. It’s very easy to ‘numb out’, we all do it. We […]

Weeds and Wine

Meandering around the farmers markets is good for the soul, today I picked up a haul of Dandelion.

Dandelion tea is known to be great for the liver and if you add a dandelion leaf to your red wine an hour before you drink it, the toxic effects on the liver are reduced….cheers to that!

Dandelion is one of the most iconic weeds. Think of the happy yellow flowers, making a wish as you blow the Dandelion fluff and seeds. Dandelion is high in iron, calcium, vitamins A, B6, E and K, thiamin, antioxidants and beta-and alpha-carotene. Other weeds like thistle and stinging nettle are packed with vitamin C and calcium and are great for the skin.

Green leafy veggies have the highest nutrient per calorie ration of any food and weeds naturally growing in our ecosystem are 2-3 times more nutrient dense than anything we can grow. This is because weeds are survivors; think of the weeds struggling to grow up between cracks in the urban jungle. This builds up resilience in the weed and increases the nutritional value of the plant. As opposed to a cultivated crop in a field that is protected from bugs where they don’t need to struggle to grow. I also think it makes them taste better.

From an Ayurvedic perspective Dandelion is regarded as sweet, pungent and cooling energetics. It is useful to detox pitta conditions hence the reason it works on the heat in the liver.

I would really recommend opening up your repertoire of plants in your diet and explore the different tastes of weeds!

Ref: ‘The Weed Forage’s Handbook by’ Adam Grubb & Annie Raser-Rowland

Dandy Pesto

1 cup of fresh dandelion greens

½ cup of raw cashews (pre-soak for a 4 hours)

1 […]

What is Self-Care?

Do you practice Self Care?

The wellness savvy crew are familiar with the buzz around self-care. It’s often associated with being selfish or confused with self-maintenance such as having your hair cut or going to the dentist.

Self-care is the way we nourish ourselves on a deeper level. It’s the oxygen mask principle if we take care of ourselves first we are able to care for others.

If we are interested in being the best version of ourselves, in being of service, supporting others and being able to give back, self-care is non-negotiable.
Self Care for Busy People
‘Self-care for Busy People’ is a 6 week course, it starts March 3. This course is an opportunity to learn how to truly nourish yourself. Release anxiety, stress and overwhelm as we explore yogic habits to relax the nervous system. Strengthen your capacity to plug into the present moment with mindful yoga and meditation. An invitation to listen to your body….
Take charge of your health.
Learn how Self-Care can help you become physically strong, mentally clear, & emotionally stable.

This course is for you if:

You want to reduce fatigue and increase energy
You want to manage stress and anxiety with ease
You want to feel better in your body
You want to achieve an optimal body weight
You want to cultivate healthy, simple daily routines
You need to strengthen your digestion
You want to establish a regular exercise and meditation practice

Join my 6-week Self Care course and start living a more vibrant and inspired life.

The pillars of the course:

Daily routine and daily habits
Sleep
Movement and Breath
Meditation
Ayurvedic Self care
Managing Stress

What does this course include?

6 x mindful yoga sessions
6 x group coaching sessions
Live Coaching […]

3 minute breathing space

As it is mental health week, I was inspired to make this little video.

This is a 3 minute meditation helpful for stress and anxiety. The first minute you focus on your thoughts, the second minute focus on the breath and the third minute focus on the whole body. Inspired by the work of Jon Kabat-Zinn, founder of MBSR (mindfulness-based stress reduction).

3 Minute Breathing Space

Sal Flynn my mentor taught me this technique and I have found it really helpful, especially when you have busy days and don’t have time for a long meditation.

I hope you enjoy it.

Justine

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