“Set a goal so big that you can’t achieve it until you grow into the person who can.” ~Anonymous

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“Set a goal so big that you can’t achieve it until you grow into the person who can.” ~Anonymous

“Set a goal so big that you can’t achieve it until you grow into the person who can.” ~Anonymous

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Our big goal for this year at the Lab is to give 10,000 days of access to clean water through our partners Masabi in Tanzania. Every time you fly at the studio we give a day of access - and we are over half way to our goal!  We’re excited about achieving this incredible goal together and what else we could make happen as a community before the year is out!

The mid way point of the year is the perfect time to revisit your big goals for 2019. How are your’s going? What can you celebrate already? Are there opportunities to adjust, refine or re route any your goals? What else can you achieve in the next six months?


Heres the rule of 4 we use to go for our big goals: 


1. Set Goals That Motivate You

Write down your goals, write down why its valuable and important to you and place it somewhere you’re going to see and visualise it every day.

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2. Get SMART 

Make sure your goals are:

  • Specific.

  • Measurable.

  • Attainable.

  • Relevant.

  • Time Bound


3. Make an Action Plan

Under your big goals write 2 - 6 steps (max) you need to take to complete your goals 

4. Stick With It and Celebrate 

Nailing your big goal is as simple as making your goal a daily habit and focus, readjusting where you need to, consistently moving forward on your action plan steps and celebrating the large and small wins with those you love along the way - you got this! 

Watch more goal setting inspiration here with Chris Do:

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 Did you know sunshine can be one of your best allies this winter?

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Did you know sunshine can be one of your best allies this winter?

Did you know sunshine can be one of your best allies this winter? ✨✨✨

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skylab_skywalker

“Whatever makes you feel the sun from the inside out, chase that.” ~ Gemma Troy

1. Sunlight can help to boost your immune system & prevent disease: ☀️

15 minutes of strategic sun exposure can increase the movement of your T cells, which help keep your immune system strong. “Vitamin D is synthesised in the skin with strategic sun exposure, enabling the body to build bones, tame inflammation, and boost immunity, and is also thought to play a key role in preventing a number of cancers, including pancreatic, lung, breast, ovarian, skin, prostate, and colon.” - Frank Lipman, MD.

2. Sunlight can help elevate your mood: ☀️☀️

Sunlight has been shown to directly help improve your mood with the rate of serotonin production in the brain being directly related to the strategic exposure and to duration of bright sunlight, rising rapidly with increased luminosity - helping keep those good vibes going strong all year long! - Esler MD.


3. Sunlight can help keep you energised: ☀️☀️☀️

In addition to boosting your mood, sunlight can also support increasing your energy levels. “When your eyes detect light, that tells your brain to wake up and release the cortisol you need to increase your metabolism and get through your day,” hormone expert Anna Cabeca, D

Living a happier, healthier life could simply mean making sure you get in some strategic sunlight year-round. Even though it might be cold outside, make an effort to get your sun fix for your mood and your health and remember to slather on a high quality SPF if you’re outside longer than 15 minutes. 😎

Make every day a little sun-day!

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Treat yourself to a healthy holiday!

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Treat yourself to a healthy holiday!

Easter treats for the soul 💜🐰

BE MORE POPULAR THAN THE EASTER BUNNY WITH THE TOP 5 EASTER TREATS THE LAB LOVES


  1. Vegan blueberry cheesecake bars

This raw vegan dessert is as beautiful as it is healthy. Satisfy your sweet tooth without the guilt.

© Delicious.com.au

© Delicious.com.au

2. Sugar free protein clinkers

Let your imagination colour your clinkers – we used leftover beetroot, pistachios, frozen berries and a nub of turmeric lurking in the fridge.

© Delicious.com.au

© Delicious.com.au

3. Wagon Wheel slice

This superfood slice is inspired by the much-loved Wagon Wheel treat of our childhood. Rice malt syrup is made from fermented rice, it’s fructose free and is a natural sweet alternative to other refined sugars.

© Delicious.com.au

© Delicious.com.au

4. Sugar free chocolate and sticky date pudding

Make a date with your couch to best enjoy the warming goodness of this take on an indulgent sticky date pudding from Elena Duggan.

© Delicious.com.au

© Delicious.com.au

5. Chocolate almond cups

The healthy chocolate treat thats also vegan friendly, dairy free and refined sugar free!

© Delicious.com.au

© Delicious.com.au

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Nap Time

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Nap Time

Ideal Nap Lengths for the Perfect Shut-eye

Do you know how long to nap? There is both an art and a science to the perfect nap. Naps are the perfect way to unplug, even if it’s just for a brief period and the right sleep pattern can provide you with a lot of health benefits.

Sleep experts say naps make for a better, more functional worker.

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Sleep studies provide enough evidence that napping reduces sleepiness while improving cognitive functioning, psychomotor performance, short-term memory and mood.

The Science of a Perfect Nap:

Power Nap: 10 to 20 minutes

Most sleep experts agree that if you want to have a quick jolt of alertness, vigour and/or decrease fatigue, take a 10 to 20-minute nap. So for example: if you are taking a road trip and begin to feel the effects of drowsiness with no Red Bull in sight, pull over to the side of the road and take a quick nap–it packs a big punch!

Grogginess Nap: 30 minutes

Some studies have shown that when you take a longer nap, the effects of sleep inertia begin to settle in after you wake up. This is the brief period of grogginess you feel when you first wake up in the morning. Your body is still in a state of rest and parts of your brain are not full awake yet. One way to combat this is to set your alarm at the end of one of your 90-minute sleep cycles, rather than in the middle of it. So the best time to wake up would be somewhere between seven and a half to nine hours after you have begun your sleep cycle.

Short-term Nap: 60 minutes

We all know that somewhere between 30 to 60 minutes is when we start to graze the surface of our deep sleep cycle. This is when our brain waves begin to slow down and will have some benefits like:

  • Remembering facts

  • Remembering places you’ve been

  • Remembering names and faces

In one study, a group of researchers asked one set of participants memorise a set of cards and then told them to take a 40-minute nap, while the other group had to stay awake. After the 40 minutes, the groups were tested on the memory cards. The group who took a nap recalled 85% of the patterns on the cards, while the non-napping group recalled just a little over 60%.

It seems that napping pushes our memories to our neocortex while we sleep (our brain’s permanent storage facility), preventing us from losing any sort of data. The downside to a short-term nap is that the moment you begin to wake up, you will feel minor effects of grogginess (sleep inertia).

REM Nap: 90 minutes

And finally, we have REM (rapid eye movement) napping. This when you have reached your full sleeping cycle and dream. A 90-minute nap has been said to improve:

  • Creativity

  • Emotional and procedural memory, such as learning a new skill

A nap this long helps you avoid sleep inertia and makes it much easier for you to wake up. Although sleeping for 90 minutes during the work day but it sure does have merit when you need some rejuvenation. and maybe best saved for the weekends.

Experts say that the ideal time for a person to take a nap is generally between 1-4p.m. Napping later than that could interfere with your night schedule. And, if you find yourself dreaming while you are napping during the day, this may mean that you are sleep deprived and will need to re-adjust your sleep schedule so that you can get adequate rest at night.

Happy napping!

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Magnesium - Mineral Magic

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Magnesium - Mineral Magic

Want to reduce your muscle recovery time from five days down to two?

How about being able to fall asleep more easily and even better stay asleep all night? If you’ve answered YES! then read on - there is so much more to the wonder of magnesium and the benefits for your body!

© Sky-lab / Stephanie Simcox Photography

© Sky-lab / Stephanie Simcox Photography

So first up,

what is magnesium and why is it so important?

Magnesium is an essential mineral in the body, in fact it’s our fourth most abundant mineral. It is a bit of a wonder, as it is involved in hundreds of different biochemical reactions in our body. It plays an important role in supporting the immune system, maintaining nerve and muscle function, strengthening bones, regulating blood glucose levels and assisting in the production of energy and protein, amongst many more.

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So how does it actually help muscle recovery?

Two of the keys benefits we speak to most at the Lab is muscle recovery and sleep quality.

Taking a magnesium supplement can aid with the after workout soreness known as DOMS (delayed onset muscle soreness) . DOMS occurs because when we work our muscles in a different or more intense way than they are used to, it causes microscopic damage to the tissue, and in turn makes our muscles grow. Our body repairs this damage by making more of the proteins myosin and actin that bind as filaments, which is the process that grows and tones our muscles.

Magnesium affects muscle function in several ways including oxygen uptake, energy production and electrolyte balance. 

Taking magnesium can help ease cramps and tension as the tissue rebuilds by competing with the calcium in the muscle that binds with proteins such as myosin. When the calcium binds with a protein it changes the shape of the proteins and generates a contraction. So when magnesium binds calcium to the binding spot on the proteins, it helps to prevent contractions and relax your muscles. This battle with calcium is also how it assists in regulating your heartbeat, as the heart is a also contracting muscle.

© Sky-lab / Stephanie Simcox Photography

© Sky-lab / Stephanie Simcox Photography

How do we get enough?


Although it’s optimal to get enough magnesium directly from our diet, statistics show that approximately one in four Australians are not meeting their daily needs. This is a worrying number when we know how many processes that it supports in our body.

Ideally we receive magnesium from foods such as pumpkin seeds, spinach, black beans and flax seeds are high in magnesium. 

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If you’ve done a big workout or high intensity session at the Lab and want an extra boost you can find it in a supplement form as well, there are even special blends to help you sleep. Look for high quality practitioner recommended supplements.

The body can also absorb magnesium very effectively through the skin so if supplements aren’t your jam you can target a sore area with topical magnesium such as an oil or spray. 

Some Ninjas even like to soak in a magnesium bath post session. If you really want to boost your absorption of magnesium, a combination of both oral supplements and topical application will be the most effective.

All round magnesium is a winner for your body no matter how you receive it and can definitely help you sleep a little sounder at night - who wouldn’t want more of that!

© Salt Lab | saltlaboratory.com

© Salt Lab | saltlaboratory.com

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