Sleep

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 October 27.

Future proof your health with this habit change course. We work on creating a daily routine customised to you. We make small incremental changes over 6 weeks that make a huge impact. The course is based on the principles of Ayurveda (the sister science to yoga) so it’s all about following your intuition and listening to the bodies natural intelligence. It’s about making life more enjoyable and contributing to your wellbeing at the same time.

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

Please take a moment to watch my short video to find out more…(2:27 min video)

Kaizen approach to habit change
Kaizen is the Japanese philosophy and practice of continuous improvement. Instead of making big changes all at once, the kaizen approach focuses on small improvements over time for big results. We use this approach in our daily habits course Revive + Thrive, making small incremental changes to our daily routine, over time this gives great results.

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 to integrate the knowledge.

When

Weekly for 6 weeks starting:

Sunday 27th October 2.30pm – 4:00pm

Sunday 3rd November 2.30pm – 4:00pm

Saturday 9th November 2.30pm – 4:00pm

Sunday 17th November 2.30pm – 4:00pm

Sunday 24th November 2.30pm – 4:00pm

Saturday 1st December […]

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 […]

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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 […]

Relaxed Kids

Do your children ever have trouble falling asleep at night? Are they up and down after you’ve tucked them in? It’s so easy for kids to become over stimulated in the media-driven world we live in.

It can be hard for kids to wind down at night, 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 some yogic tips that have helped my family.

Massage for Tense Muscles
Become aware of your child’s body, are their muscles tight and tense, are they clenching their stomach. Just like adults, children can be affected by anxiety and stress for all sorts of reasons, starting new schools, family illness, financial problems even a change to their routine. This stress can be held in their body in the form of tight muscles.

A massage is a fantastic stress-buster. Giving your children a massage before bedtime will help them to sleep better as it is grounding and nurturing and will relax the nervous system. I would encourage you to use oil when you massage, try coconut oil in summer as it’s cooling and in winter you can use sesame oil* as it is warming. (If your child really feels the heat use a mixture of coconut oil and sesame oil in winter) Massage your children regularly and notice the improvement to their health and wellbeing.

*I like Melrose organic sesame oil as it doesn’t smell, you can also add a couple of drops of essential oil like lavender.

Breathing
Become aware of your child’s breathing. Is it shallow, are they breathing into their chest or are they able to take deep belly breaths. When kids […]

Bedtime Ritual: Foot Massage

If you’ve had a stressful day, a warm sesame oil foot massage is a wonderful way to help you relax and sleep well. Watch my short video (2min) to find out what to do…

When we are stressed our energy is contained in the upper body, tight shoulders anyone…. massaging your feet will help to ground this energy.

Use sesame oil to pacify Vata (wind and ether elements). Seasame oil is rich in vitamins (A,B and E) as well as the minerals iron, phosphorous, magnesium, copper, silicic acid and calcium. Sesame oil is also rich in antioxidants, linoleic acid and alpha-linoleic acid; its lecithin content is beneficial to the nervous system.

Sesame oil is warming so great to use in cold weather.

Have a beautiful sleep twinkle toes!

Justine

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Ref: Ayurvedic Massage by Harish Johari

Do you wear sunglasses at night?

I love screens, I love my phone, and I like playing computer games at night, and enjoy curling up in bed reading from my ipad. The problem is as I journey down the yogic path and tune more into cause and effect, I notice when I don’t use screens at night I sleep a whole lot better…

Why?

Exposure to light at night interferes with your circadian rhythm and suppresses melatonin secretion. Melatonin is made in the pineal gland (connected to our third eye) and is the hormone that controls our sleep and wake cycles. Any artificial light at night can interfere with your circadian rhythm and melatonin secretion but the worst offender is blue light.

Harvard researches have now shown that blue light suppresses melatonin for twice as long as green light, red light suppresses it the least. Unfortunately blue light is the light emitted by backlit portable screens, as well as energy efficient lighting. How annoying!

The research also states, ‘Light at night is part of the reason so many people don’t get enough sleep…researchers have linked short sleep to increased risk for depression, as well as diabetes and cardiovascular problems.’

I’m currently studying natural rhythms and how we evolve body habits so I’m really interested in this research. Adjusting your rhythms to adapt to the rhythms of nature is one of the best ways to increase your energy levels. Check out my post on amplifying your energy here.

What can you do?

I don’t fancy wearing those Bono style blue light-blocking glasses and I’m not going to stop using technology.

The most practical advice I can follow is to switch off screens one hour or even two hours if you can manage before going to […]