Subscribe to our Newsletter

Email*

Contact Us

For nutrition consulting, workshops and catering enquiries please visit our Contact page.

Media Enquiries

For media partnerships, presenting and speaking enquiries please contact the team at 22:
PHONE
02 9211 1322
EMAIL
[email protected]
[email protected]

Instagram Slider

  • Thoughts and words from me this holiday season as you
    6 days ago by brownpapernutrition Thoughts and words from me... this holiday season as you catch up with people you may have not seen for a while, if their body shape has changed please refrain from making a comment on it...even if you are trying to offer them a compliment. E.g “you’ve lost weight! You look fantastic!” We cannot assume, (although society loves to) that weight loss for example = healthy. Maybe they have been on a health kick, maybe they have been seriously ill, maybe what was a health kick at the beginning of 2018 has become obsessive and unhealthy - you simply cannot
  • Feel like 2018 was very much the year weve not
    12 hours ago by brownpapernutrition Feel like 2018 was very much the year we've not only educated more people to  #eatmoreplants  but also we made plants a whoooooole lotta more sexy too. So with the Christmas countdown on I've popped 5 easy tips and tricks to make plant based swaps on your festive feast this year. Find it on the blog (link in bio) with a cocktail-mocktail or whatever is your mojo of  @remedydrinks  too. Love ya! Jacq  #plantpower   #remedynutritionist 
  • Ahhh Mexican a most delicious distraction from all the festive
    7 days ago by brownpapernutrition Ahhh Mexican… a most delicious distraction from all the festive foods floating around right now - fresh, spicy, a little bit saucy, creamy, colourful and abundant with nutrients bebe!!!! In le bowl: Cauliflower steaks baked with smoky paprika and turmeric Simplest ever quick salsa with fresh, beautiful and bursting with flavour  @australiantrusstomatoes  , avocado, spanish onion and chilli flakes Shredded red cabbage Baked spicy beans (all in the oven) with cumin, cori, turmeric, paprika and evoo ✅Fun nutrient fact: truss tomatoes are a super source of Vitamin C, folate, potassium and lycopene AND they make the best snack too -
  • But have you ACTUALLY eaten pizza if you havent had
    5 days ago by brownpapernutrition But have you ACTUALLY eaten pizza if you haven’t had the 3m pizza  @crinitis  ? This feast was BEYOND and the pizza was only a part of the second course ps. Yes we all put our phones away and devoured it  @mrsimonhancock   @svendsenfitnesshealth   #crinitismoments   #atcrinitis 
  • Booked a holiday to Sri Lanka!!!!! Yewwww!!! Id love your
    3 days ago by brownpapernutrition Booked a holiday to Sri Lanka!!!!! Yewwww!!! I'd love your tips please if you have been to the southern province? Best waves, local restaurants and anything else you recommend - count down to curry feasting is on! Meanwhile... thought I'd keep the festive dish-spiration happening for you - this one is PEACH BOCCONCINI BASIL AND TOMATO all the favourites at this time of year - how good is stone fruit season!??!?!? To make it do this: Cut about 500g mixed cherry/heirloom tomatoes in half then toss with 150g baby bocconcini, 2 yellow peaches sliced, 1 cup torn basil leaves and

BOOK REVIEW: TWO MINUTE MOVES

Recently I was given Lizzy Williamson’s latest book ‘Two Minute Moves’. Being a frequent exerciser and at times probably an over exerciser, I was keen to understand Lizzy’s philosophy on just doing Two Minutes a day to get your body moving.

Yet what I learnt through Lizzy’s book actually goes way beyond exercise – her philosophy is something that we can practise in all elements of life and something that well aligns with my own philosophy in nutrition and health.

And that is… you don’t need to overhaul everything all at once to make change to your health – physical, biochemical, mental and emotional. Rather, just doing a little bit each day will do wonders. This ‘little’ bit can be just two minutes.

Two minutes of breathing deeply, two minutes of standing at your kitchen bench doing squats and push ups, two minutes to pop an egg on the stove where once you hadn’t been nourishing yourself with brekky. Two minutes each day, slowly building, nothing too dramatic. Two minutes.

This I love.

I’ve done my qualifications in fitness and training and in the past worked as a personal trainer, to get out and exercise isn’t something I need massive amounts of  motivation on, however, I do need a stack more motivation for the likes of stretching, yoga, and most recently two minutes more each day to tap into my feminine energy. All of this impacts my own health and the two minute philosophy Lizzy speaks of, I feel is something that I most certainly, and we can all do with in our lives.

I spoke with Lizzy about some of her favourite moves to get moving when you’re at the kitchen bench – one of my more common locations to be situated. Read on…

3 EXERCISES TO DO WITHOUT EVER LEAVING YOUR HOME (OR KITCHEN!)

“The kitchen bench reminds me of the place I spent years of my childhood: the ballet barre. Many of us spend a fair bit of time in the kitchen so it’s the perfect place to bust-through all those excuses we tell ourselves of why we can’t exercise. You know the ones – ‘I don’t have the time to get to the gym’ or ‘it’s too hot/cold/rainy/dark to go outside’ and so on.  Aside from it’s convenience, there are many benefits to using a bench while you move: it’s much easier on your joints to do push-ups when you’re elevated, the bench provides balance, and you can get deeper into squats when you’ve got something to hold on to. It’s also hard to beat the fast burn that comes from barre work. You may never have entered a dance studio in your life, but if you have a kitchen bench, then you have a ‘ballet barre’ and you can train like a dancer.

I do these moves when I’m blending a green smoothie, waiting for the kettle to boil, or have something boiling on the stove.  A couple of minutes might not seem like much but all those little moments where you boost the oxygen flowing to your muscles (creating more energy), burn energy (increasing metabolism), clear glucose (reducing risk of disease) and strengthen your bones (reducing risk of osteoporosis) add up to real differences and could add years to your life.

These moves are also great when you’re feeling a bit down or lacking in energy. There’s nothing like a push-up to make you feel empowered and strong (I swear it also gives you a natural chest lift). Combine it with a squat to heel raise and you will feel like your whole body has been worked in the space of two minutes. Then finish off with some high intensity bench jumps to get a hit of endorphins, improve your fitness and let off some steam.

Ideally you’ll do this workout three times through, but don’t beat yourself up if once or twice is all you can manage. Always remember, something is so much better than nothing!”

PUSH-UP X 10

Hands on the bench, legs behind with body in a plank position.
1. Bend both arms, taking the chest and entire body down towards the bench.
2. Pulling up with your tummy muscles first, bring your body back to the starting position.

SQUATS TO HEEL RAISES X 10

Lightly hold onto the bench. 1. Bend your knees and push your bottom back, imagining you are sit- ting down in a chair that’s a fair way behind you. Your weight should be back in your heels. 2. Slightly tuck your tailbone area under to bring you straight up to standing with both heels off the ground.

BENCH JUMPS X 20

Put your hands on the bench and lean your weight onto it. 1. Keep holding onto the bench and jump your knees up towards your chest (avoiding the bench of course!) 2. Land back on the floor with both feet together as softly as you can.

‘Two Minute Moves’, by Lizzy Williamson is available via Booktopia and book retailers nationally.

Jacqueline Alwill

Jacqueline Alwill, is an accredited nutritionist, author, founder of Brown Paper Nutrition and recently launched vegetarian meal delivery service Brown Paper Eats She is passionately committed to improving the health and wellbeing of individuals and families. Jacqueline is mum to her 8 year old boy - Jet.

No Comments

Post a Comment