What does SISUU incorporate ?

SISUU brings together different elements of health and wellness, to make you feel your best you. So that you can make better decisions, trailblaze a new path and light up your life. But in a new back to the roots way.

It brings together the different pillars of breathing, ice bathing, forest bathing, saunas and moving in nature. It makes it experiential, so that you realise the power and are drawn to the power, and start to incorporate this into your daily habits. As those daily habits, is what determines your day, week, month and year. 

This may be doing a breathing exercise first thing in the morning, having shot of Sisuu tonic or attending one of the weekend retreats, to deep dive into the science and practices behind these different elements. 

What’s the SISUU Philosophy?

I was actually reading Tribe of Mentors by Tim Ferris and came across the word “Sisu” Pronounced – [See-su] , which is defined as 

“Extraordinary determination, courage and resolutions in the face of extreme adversity. An action mindset which enables individuals to see beyond their limitations and into what might be. Taking actions against all odds and reaching beyond observed capabilities.”

It really resonated with me, to why I jump in the ice bath, or take time to train to surf a bigger wave. So this concept inspired the Sisuu philosophy – a way of living that ignites you to live life longer, with passion, purpose and impact. 

What are the benefits of Breathing and cold water immersion? 

Ohh so many, but the best part is that you feel alive, clear minded and lionhearted. 

But some of the other benefits of breathing & cold water immersion are;

• To have the lung capacity of a whale, surf bigger waves and spend more time underwater with sea life
• Increase your immune system naturally 
• Perform better, recover faster
• Increase your cardio strength 
• Make better decisions under stress and see the “Bigger picture”
• Improve your central nervous system & sleep quality 
• Limit inflammatory response
• Train your vagus nerve & parasympathetic system 
• Awaken the mind and soul

If you are to do one thing today, start breathing through your nose, all day every day. This is our human design, yet over last centuries this has become phased out. James Nestor, the incredible author of Breath – and he goes into all the mind blowing benefits. 

The cold water presents a very unique opportunity for our sympathetic nervous system (fight, flight & freeze). When you step into the ice bath you must be wholly focused on your mind set and breathing. This response to stress is a muscle, and can become stronger and stronger. You are then able to carry this with throughout your day and other challenges in life. 

When was your first experience with cold water immersion, and has it become easier!? 

Growing up with a Canadian mum, sometimes I used to jump in the ocean over there during winter, when I was a child. But my first Ice Bath, was doing the Wim Hof workshop with my family. Not going to lie, its freaking cold, it kinda hurts and the seconds feels like minutes. But after spending two minutes in there (the optimal time for benefits) you come out and feel recharged. 

I now have my own deep chest freezer/icebath, that I use in summer, a few times a week. The more you do it, the easier it becomes comes. You are training your muscle to cope with stress, naturally and the best way. Now during the winter, I jump in the ocean first thing and crave that cold water time. 

Trust me, your morning coffee tastes that much better. 

Tell us about your SISUU Tonic! 

Oh that spicy SISUU Tonic is really courage in a bottle! 

Over the years, I have done a lot of reading into nutrition and testing of morning routines. So SISUU Tonic was developed due to that passion and to compliment the adventures in me with strong health. I truly believe if you win your morning, you win your day.

SISUU Tonic brings together a beautiful combination of anti-inflammatory, immune boosting and gut nourishing, herbs and spices, that have been brewed with organic apple cider vinegar, to create a fire tonic. You have it first thing in the morning, or if you feel as though you are getting run down, about to embark on a big adventure, after a cold plunge or need a little spice in your life. 

What is involved in your Valla Beach Retreat? 

Ohh such a magic powerful weekend. I am still trying to find the right word, as retreat doesn’t quite sum it up, as it was designed for people that LOVE a challenge, throw themselves in the deep end and come back feeling like they had been on an adventure. 

Over the three days, we dove into movement and mobility training. Practiced and unpacked different breathing techniques and sessions. Jumped in ice baths, hiked up mountains and “rewilded”, by spending time staying at a beautiful off the grid space in valla. It was incredible to see the group reconnect with themselves, sit around the camp fire, disconnect from the white noise and stresses of life. 

Where can we sign up, what do we need to know?

In the next couple of weeks, there will be the new dates and different workshops and experiences launched online at www.sisuu.life and @sisuu.life. 

What does an average day in the life of Emma look like? 

I feel very fortunate for my how my average day is looking right now. I start my mornings by getting up with or before the sun and meditating. I find it so much more powerful before you look at your phone or start the day plan. 

Then I breathe, doing either box breathing, or a morning breath routine that I have over a Sisuu.life. 

Then I have my SISUU Tonic (as a shot ) and a big glass of water.

Usually the night before I have looked at the forecast, so if there are waves, I usually head to Freshwater or Manly to surf, or link up with a couple of friends to go spearfishing, ocean swimming or trail running. There aren’t many days that I don’t get in the ocean before my coffee. 

The remainder of the day I spend planing experiences, making SISUU Tonic, putting together content or getting to collaborate with lovely ladies like yourself. 

I am pretty obsessed right now with mango and avocado salad, so I tend to have one of those for lunch. 

At the end of the day, I love to either move in nature again, or walk my golden retriever Nahla, and use this time to listen to podcast or reflect. 

My family is really close, so we usually cook dinner together and spend the rest of the evening either finishing off work, reading, painting, stretching or watching adventure documentaries. 

What quote is inspiring you at the moment? 

A good friend recently shared this quote with me and it really resonated with me.

“Perfection of character – to live your last day, every day, without frenzy, sloth or pretence.” – Marcus Aurelius // Meditations, Book 7 #69

What content do you consume or who do you look to for inspiration?

Gabby Reece and Laird Hamilton, have been trailblazing in their creation of XPT. Their podcast The Gabby Reece Show, and their way of living is really front of of the research whilst being back to the roots. 

Nam Baldwin is another breathing and life coach, who has shaped how I live my life and my decision making process. His podcast on the Stand Out of Life Show, is incredible and I have shared it many times. 

Having worked and still working part time for Patagonia, Kimi Werner is an incredible ocean woman and is a big inspiration. Her connection and understanding of the ocean is incredible and she is  shedding a new light on how to consume and sustainably eat seafood. Her YouTube channel is great!

The post INTERVIEW WITH EMMA SHEARMAN- FOUNDER OF SISUU LIFE appeared first on Healthy Luxe.

Can you tell us a little about when you developed your keen interest in sport, running in particular, and how the 400m became your event?

For as long as I can remember, I’ve loved sports. My parents were very good at letting me explore my energy as a child; carting me from soccer training, to rugby practice, to tennis lessons, to squad swimming, to cricket.

From my earliest years, I loved the competitive side of sport, as well as the opportunity to tangibly measure my development as I spent more and more time in a sport. That developmental feedback came both extrinsically, such as when I would be selected into representative teams, but more often, it came intrinsically in the forms of my energy and passion for the skills required in each sport. Sport mirrors our developmental curve so well, and we “naturally” get better by way of increases in our strength as we mature from kid to teenager to adult. I loved the opportunity to persist in sports while my body got physically taller and stronger, and the new powers that were unlocked naturally as I grew up.

While I enjoyed an eclectic mix of sports, I never really had an enduring “favourite”. One week it would be soccer, probably when David Beckham scored a trademark free-kick. The next week, Rugby, when John Eales converted a penalty kick to win the game. It wasn’t until I was 16 that I decided to dedicate myself to athletics, and in doing so, put my other sporting interests and ambitions aside to specialise and devote myself to the 400m.

That switch to the single sport of athletics came as a product of two things. Firstly, I was naturally fast, and given the diversity of sports I enjoyed growing up, I had built up a lot of strength and skills that translated well to running. Soccer taught me to be light on my feet. Rugby taught me how to change gears of speed, swimming taught me how to coordinate my arms and legs. That background positioned me well for athletics, and in addition to my physical strengths, athletics suited my passion for controlling my success. I loved the individual nature to the sport; the opportunity to get out exactly what I put in. So along with my physical fitness for the sport of athletics, there was a second factor, more pronounced in its importance, that transitioned me as a sporting generalist to a specialist; and that was my first running coach, Fira Dvoskina. 

Fira was 76yrs old when she started coaching me, and she quickly became one of the most important people in my life. She deeply believed in my talent, she deeply cared about my success on the track and off the track, and in the end, she harnessed an environment of professionalism and success that hooked me both to the sport of athletics as well as the event of the 400m.

Of your many achievements, is there one in particular that stands out for you or holds special meaning?

Making the Olympic Final as a 19yr old in London stands out for me among the crowd of moments in the sport that I am very proud of. This was my first Olympic Games, and the first time competing against the very best runners in the world. For me to be able to run the three fastest races of my life, in front of 90,000 screaming sports fans, with the pressure of one of the fiercest events in the entire Olympic program, I am tremendously proud of the way I kept my composure and brought the best out of myself. What made the result extra special was being able to share the experience with so many friends and family members who made the trip to London in support. 

2012 was also a year after I finished high-school, and many of my friends had decided to take gap years and travel across Europe. After the Olympics, I was greeted with so many messages from my mates who bumped into fellow Australians at random bars during ridiculous hours of the evening who were all there to yell loudly at the TV to help energise my races. Such stories really are special to me for they beautifully capture the power of sport to connect strangers in celebration of competition and achievement.

How do you juggle the demands of your athletic career and academic endeavours and what advice can you share?

The best advice that I can share on combining athletics and academics is to be very purposeful and deliberate in how you design your environment. It will be very helpful to your pursuits if you are intentional on how you set up yourself for success; who you select to be in your support teams (athletically, coaches, physiotherapists, doctors… academically, study groups, mentors, classmates), what routine you will stick to (bedtime, meal time, study time, training time), and very importantly and often neglected, designing your ways to “switch off”. 

Having acute self-awareness is a skill that takes time to develop, but you will be infinitely better equipped to succeed both in academia, sport, and life, if you take the time to develop the muscle. Being present to where you work well, when you are stressed (and how to destress), when you are tired (and need a break), when you are most productive (and attending the most important tasks during this time) will allow you to stretch the full 24 hours in a day, which will allow you to achieve more than you think possible! I am constantly redesigning my environment to make sure that it is optimised for me and the goals that I have in any given point of time.

To be as physically fit as you are, apart from a gruelling training regime, can you run us through a typical day for you in terms of diet?

Training upwards of 25hrs a week for an event that requires me to push my body to the limit, my diet is the fueling force to my efforts both physically and mentally. As a general rule, I do not stick to a prescribed plan, but rather am very conscious of the decisions that I make around what I consume and when I consume energy through food and beverages. 

My fueling plan is focused in the mornings, as I do most of my training in the afternoons/evenings and don’t like the feeling of food in my stomach while I train athletically. I typically will stop eating 4hrs prior to training, and hence load up on energy at breakfast, maintain at lunch, and refuel during dinner.

I typically eat a large breakfast, usually three pieces of vegemite or avocado toast made from my mother’s freshly baked bread, a bowl of oats with home-roasted muesli and fruit, a large cup of tea (either green or black), and a small yoghurt. 

For lunch, I usually have a salad with lots of vegetables, some carbs in the forms of rice/quinoa, some protein (chicken, cheese), and some bread. 

Between lunch and training, I will have a muesli bar or some nuts. And for dinner, as it’s currently winter, I will have a bowl of vegetable soup, two slices of toast with cheese, and whatever delicious main my mother cooks up (with a strong preference for spaghetti bolognese or a steak).

Do you find nutritional supplementation necessary and if so, do you have any recommendations?

I don’t personally take any nutritional supplements as I believe that I have a well-rounded diet and also don’t fully believe in a magic pill to solve any deficiencies. Given that most vitamins are water-soluble, I’m not convinced on the benefit of consuming supplements along without the accompanying fibre like we get when we naturally consume them through food.

I do however enjoy baths 2-3x a week to which I add magnesium salts to as a form of supplementation as I’ve heard that the salt is well absorbed through the skin.

How important is recovery time?

Recovery time is SUPER important. You can’t drive a car in the redline RPMs without changing gears, or else the motor will burn out, and the same is true with the body. I cannot detail strongly enough how important it is to look after your body and mind, and be present to its needs to switch off and recharging after heavy bouts of work. Everybody recharges differently, and I encourage you to become self-aware enough to discover what activities are appropriate to you in that situation. One person’s form of relaxing is different than another – for example , when I walk my golden retriever Nala, it’s very meditative for me, while being the complete opposite and very stimulating for her!

For me, I recovery physically by taking swims at the beach, ice baths, massages, stretching, and resting (not exercising!). Mentally, I recover by meditating, reading, juggling a soccer ball (I find the concentration relaxing), talking with friends, and taking a nice afternoon nap.

How important are your support networks?

Support networks are the keys to my success. I believe that when you surround yourself with the right people and channel the group’s incentives to the direction of your goal, you will be set up for success.

At the end of the day, in any pursuit, athletic, academic, professional, you are only in control of a part of your destiny. Luck is a major factor that while you cannot directly control, you can increase your likelihood of being a positive recipient of by selecting your support team with intentionality and focus. 

You need people in your support network to help you through the good and the bad. You need people to be honest with you when it’s needed, and others to help distract you from reality when you need a boost. Pay attention to who you allow in your support network, and be careful not to let anyone creep in that disrupts the harmony of your flow.

Studies show that using mental rehearsal has a similar impact on performance as actual practice.   Can you tell us a little about your experience in this?

I visualise various parts of my race multiple times a day. While at training, I will often “run” the training session in my head before I do it in my body. It’s a skill that I am still working on; mental rehearsal is not easy, and I would encourage and support you in your persistence of the art. I  think the biggest benefit in the practice is priming your muscles for the task – when I mentally rehearse, I can feel my nervous system wake up and tune in closely to my thoughts. 

What are your aspirations for the future?

Right now, I am focused on acquiring the skills that I believe to be valuable to be a great leader. In the future, athletically, I hope to become one of Australia’s fastest and most distinguished sprinters, while also setting up a particular culture for the future of Australian 400m runners around respect, professionalism, and optimism. 

Professionally, I look forward to pushing myself to reach the heights of success in the business world that I have achieved on the sporting field; adding value to the lives of my teammates and above all, being a respected and giving member of my communities. 

To find out more about Steve Solomon’s impressive career and story, head over to his website.

Read more of our in depth interviews with inspiring members of the health industry here.

The post Peak performance insights from an Olympian Athlete appeared first on Healthy Luxe.

Sometimes referred to as trainer to the stars, which include David Beckham, Natalia Imbruglia and Jessica Gomes, Tegan Haining embraces a holistic and balanced life that she shares with her clients.  With an already successful career as an international model, Tegan’s interest in helping others in achieving their well being goals led to further study in Fascia Stretch Therapy and training as a Personal Trainer, working in one of our favourite London haunts, Bodyism.

6am

Wake up! I will rehydrate with two glasses of water and a snack full of healthy fats such as a handful of almonds, ½ an avocado or tablespoon of coconut oil straight from the jar. I will usually train clients around 6:30am onwards but don’t like to eat breakfast super early.

8.30am

Smoothies would have to be my go-to breakfast meal in the warmer months. They are quick to make and filled with so many nutritious ingredients! My favourite recipe is 1 cup milk (coconut is my choice), scoop of protein powder (my preference is whey), handful of berries and a handful of ice.

After drinking my smoothie, the supplements l am currently taking are St Johns Wort and B Vitamins.

Sometimes I would do Pilates at 9.30am (But only once per week)

10.30am

Mid Morning Snack: Natural yoghurt with shredded coconut and half a mango.

12pm

Strength Training (twice per week) or Yoga (once per week).

My training is usually around this time as I am often with clients early morning and late evenings. 

My strength sessions are at Fitness Culture in Bondi Junction. It’s always great to have a training partner and I train with Dan the owner there. We do a split week of training either pulling or pushing movements. It’s great as there’s a lot of butt exercises! At the moment we are doing lots of deadlifts, back squats, weighted box step ups as well as plenty of upper body rows and push ups for a strong core.

1pm

Lunch time. Huge salad with lots of greens and either chicken or fish for a healthy source of protein.

3pm

Arvo snack: 1x Soft boiled egg with Spring Wholefoods Sprouted Seed Bread toasted soldiers for dipping.

7pm

Dinner: Grilled chicken breast, broccoli, green beans and sweet potato mash.

8pm

Dessert: 3 Squares of The Carob Kitchen Coconut Chocolate, (it’s sugar free and delicious!) and a chamomile tea.

Before bed, l like to take Magnesium and Vitamin C powder, with a Probiotic that was suggested from my Naturopath.

The post Day in the life with Tegan Haining appeared first on Healthy Luxe.

In this Q&A session, qualified nutritionist and vegan, Sharon Rosenrauch (@thefodmapfriendlyvegan on Instagram) shares her journey to Veganism, and gives us insight into her extensive nutritional knowledge.

#01

What prompted your decision to go vegan?

I always say I am vegetarian for ethical reasons, and vegan by default. What I mean by that is that I was raised in a predominantly vegetarian household, as my dad is Jewish and so we never ate red meat, and I never felt right eating another living being. True, I wasn’t the one responsible for taking that being’s life, but I still didn’t want to endorse the industry by being an active consumer. The nutritionist in me, however, recognises that the zinc and B vitamins in organic eggs (laid by ethically raised chickens) are in a much more bioavailable form and therefore I think the occasional egg is a great addition to any plant-based diet to ensure B12, vitamin D and zinc levels are maintained. It is not necessary, but it does make life easier. However, my weak digestive system means I’m unable to properly digest the album in eggs, and so I am vegan by default.

#02

How long have you followed a vegan diet?

I’ve been vegetarian since the age of 13, and vegan for the past five years.

#03

Do you take any supplements i.e. iron, B12?

As mentioned, my weak digestive system means that I’m unable to consume eggs, so zinc is a nutrient I struggle with as my high phytate intake (found in plant-based foods) means much of the zinc I do consume I don’t absorb. Therefore, I take a daily zinc capsule and every now and then get a vitamin B12 injection. I like to ensure I’m in the upper level of the “normal range” (set by population averages …. and we are a sick population!) for B12.

#04

What are the positive health benefits you have noticed as a result of going vegan?

Where to start! Increased energy, clearer skin, more focused concentration, better digestion (still not optimal but this is something I will always struggle with due to a range of pre-existing health conditions), and, most of all, I feel content in the knowledge that I am making a small change in the world by choosing a lifestyle where other living beings don’t have to suffer so I can obtain the sustenance I need to power my busy life.

#05

Are there any negative side effects you have experienced? And if so, which ones?

Sometimes travelling can be a bit of a pain. Not impossible, it just means you have to come prepared. My family is from Argentina (meat-eating capital of South America), so when I go to visit my extended family I am continuously having to explain myself. They look at me like I’m a bit of an alien, but I’m not too fussed. I love explaining why I choose to not consume animal products to my non-vegan counterparts. Many people aren’t educated on the true atrocities of the meat and dairy industries, and I love being able to relate what knowledge I do have. For those who are going vegan for the first time, I would recommend seeking the advice of an appropriately qualified nutritionist or dietician, as it can be easy to become nutrient deficient in a poorly planned vegan diet (but the same is true of any unhealthy, poorly planned diet).

#06

As a nutritionist, is this a diet you would recommend to others?

I think people get fixated on labels – vegan, vegetarian, paleo, macrobiotic. All these labels serve to do is create psychological prisons that are unnecessary e.g., “oh I like X food, but I can’t have it because I’m vegan/vegatarian/paleo .. whatever the case may be”. I think the best diet is the one that makes you happy, sees your blood test results come back positively, and that you can maintain. Of course I would love it if everyone could follow a plant-based diet as this would have a dramatic impact on the environment, to our furry friends, and to our world’s overall preventable health crisis, however I’m not unrealistic and realise this isn’t always an option for people. I do think including more unprocessed, plant-based foods in your diet is a goal that everyone can strive for.

#07

What is your favourite vegan go-to recipe?

Ahh there are so many, but lately my sweet tooth has been craving nothing but turmeric nana ice cream. Just blend a few pre-peeled frozen bananas in the blender with a tablespoon or so of plant-based milk (I like macadamia milk as it’s extra creamy), a scoop of pumpkin puree (just pre-steamed mashed pumpkin) then sprinkle in some turmeric, cinnamon, black pepper (to aid the curcumin absorption of the turmeric), and nutmeg. Might sound a bit odd but trust me, this tastes like bliss! Don’t knock it until you’ve tried it.

The post Sharon Rosenrauch’s journey to Veganism appeared first on Healthy Luxe.

Today, Kate Bell is still looking fabulous, still working as a model and has trained as a yoga instructor.  Here she shares with us some of her insights on staying healthy, the impact of social media and gives her tips for both young people in search of perfection and those ‘more mature’ struggling with the concept of getting older.

#01

We love your philosophy on holistic health and multi dimensional approach to happiness, as you depict on your instagram account. Can you tell us a little about your journey that brought you to these principles?

My childhood, all bush, bare feet and freedom gave me a sense of the natural order of life and I’ve always been open to all things magical and metaphysical. When I was 6 or 7 inspired by an Indian Australian yogini Swami SaravastiI who had her own show on tv, I’d make up my own yoga/dance/stretch routines. Then at high school I chose yoga for PDHPE and tagged along with my big sis to local yoga classes. At 17 I bought BKS Iyengar’s Light On Yoga, the veritable bible of Iyengar yoga. A third of the book was Indian philosophy, it spoke of the liberty to think freely and to search for truth personally, independently, and experimentally. This has shaped my life ever since.

Albert Einstein says “You cannot make changes by doing the same thing”. If something makes you upset or sick, figure it out, face the truth and take care of yourself… Be responsible for your own happiness.

#02

Can you tell us about your yoga practice and ways in which yoga changed your life?

Yoga has been my anchor and navigational chart. The physical aspect keeps me strong and relevant, while the mental/philosophical components help me understand my life journey and give me direction. Yoga has helped me captain my own ship!

#03

As a yoga instructor, do you have a favourite type of yoga and why?

Styles or brands of physical yoga are many and varied. My personal practice is a bit of all sorts; Iyengar for precision and alignment, Vinyasa for warming up/a quick workout, while restorative/therapy helps with that. Ryoho for strong core and healthy organs, qi-gong (Chinese yoga, sort of) for its beauty and simplicity. I use breathing and meditation techniques that resonate with me and I love yoga nidra/guided relaxation. When I’m teaching I aim to provide my client with a session based on how they are presenting at that moment in time. I use all the tricks in my 35 yrs+ yoga book.

#04

Your modelling career has been hugely successful and spanned over decades, which is unusual in that business. Can you tell us some of your career highlights?

Wow thanks, I’ve been super lucky as the industry changes to becoming less ageist, more inclusive, to be able to continue to ‘surf this thing’. I’ve shot in so many amazing locations Venice, Monet’s garden outside Paris, Ayres Rock, so many, right now I’m writing this from Costa Rica. Runway show highlights would be walking for Tierry Mugler, and closing for Amani. When US Cosmopolitan mag turned 50 I shot for them naked in sand dunes, I’ve flown in hot air balloons, ridden sand buggies, you name it! Plus I have spent time with so many talented, creative people. I’ve just been so lucky, blessed

#05

What are the main changes in the modelling industry that you have noticed over this time?

Social media has opened up the industry big-time making it much more forgiving; Age is becoming less relevant and people of different cultural backgrounds abound ; It’s awesome!

#06

You still have a very youthful appearance, what do you think the primary factors are in this?

My mantra… My body is my palace! Haha! I’ve always enjoyed exercise and been interested in natural therapies, plus have eaten pretty well. In the last five years eating has become a moral choice. I don’t want to support mass animal farming or indiscriminate ocean trawling. I want to back local farmers, organic and/or sustainable. This has changed how I shop, and consequently how I eat. I have a positive life outlook that has been years in the making. I’m curious about other cultures, love to travel and learning new things; I’m into life!

#07

Do you have any advice for young people striving for ‘the perfect body’?

Make healthy, responsible choices, for yourself and our planet. Ultimately if you don’t take care of yourself you will need others to take care of you at some point and you’ll become a victim, which is a really powerless place to be. Don’t complain about what you don’t have, enjoy what you do have and get out there and live your life. Your body is changing from the time you’re born til you die. Accept this and be as healthy as you can : Your health is your wealth!

#08

In a world obsessed with looks and a society that as a whole does not values the wisdom of the older generation, what advice would you give to women in managing the ageing process?

Find purpose in taking part in a greater picture by supporting with how you spend your money: valuable, sustainable, people, produce and projects. Look at yourself with kind eyes, but don’t waste time looking too much. We live but once (that we know about), dance til you die!

The post An interview with model and yogini, Kate Bell appeared first on Healthy Luxe.

We are very happy to introduce these talented ladies, Lexi and Beth of Crowded Kitchen (@crowded_kitchen on Instagram) to you. We’re confident you will agree their creations are both stunning and inspiring!

#01 We were excited to find you two talented ladies on instagram. As another mother/daughter team focusing on food there are more than a few parallels. Can you tell us what motivated you to begin your blog and Instagram?

Lexi ran cross country and track in high school, and I was her coach.  I quickly realized as a coach, that healthy nutrition was a really important part of being a successful student athlete.  Lexi competed in cross country and track in college, and as a freshman she ended up having a lot of digestive issues.  She was diagnosed with several food sensitivities that it turns out I also share.  Between her Junior and Senior years in college, she decided she wanted to start an Instagram to share her new healthier lifestyle and how it helped her as an athlete.   I didn’t even know what Instagram was when she started it, but a few months later, when she went to study abroad, I began to do a lot more of the recipe creation, photography and posting.  I have also taken several online culinary courses through Plantlab Academy which has really helped me learn more about cooking techniques and plating concepts. 

#02 Can you tell us what was behind your name change from Superfood Runner to Crowded Kitchen?

We decided that since Lexi wasn’t running competitively anymore, and I had also stopped coaching after 9 years, that it didn’t really reflect who were were.  We realized that we are representative of the modern family in that we have several food allergies and sensitivities to deal with as well as different dietary preferences.  It can be super complicated preparing meals to meet everyone’s dietary needs, and we felt changing our focus a little would allow us to better reflect what really goes on in our kitchen on a daily basis.  

#03 What are some of the things you like most about working together?

It is really fun to plan and create dishes together.  We also love to use our cooking and photography skills to volunteer for different organizations.  Starting this Fall, we will be volunteering to teach healthy cooking classes to individuals who are fighting cancer. at Gilda’s Club of Metro Detroit.  We also enjoy donating our time as photographers to several area charities. 

#04 What are some of the challenges you have found working together, (if any)?

It can be challenging when perhaps you each have a different vision for the same end product.  I think as the business has grown that dividing up responsibilities can sometimes not be as smooth as we would like it to be.  We also are trying to take more breaks and to enjoy just spending time together.  It can get pretty overwhelming at times, and it is important to not make your relationship all about work.

#05 Do you have separate roles or do your tasks overlap?

I, Beth, create most of our recipes and do a lot of the recipe testing as well.  Lexi does all of the blog posts and almost all of the daily social media posts.  She also takes most of the photos as well, and depending on the day, we often style the shoots together.  

#06 What was the tuning point from hobby to full time job?

That is a good question.  I think when Lexi moved back home last August, that we started to realize we could actually make it into a viable business.  Once we were able to actually work together instead of being 1,000 miles apart, it really allowed us to develop our business strategies a lot more effectively.  Before that, I would make things and then FaceTime her to discuss styling so it was quite challenging.  We are definitely much more efficient together.

#07 Are there any plans for Crowded Kitchen to look out for that you are willing to share?

We are talking about starting to teach some food photography and styling classes and perhaps even some plant based cooking classes.  We recently just started a travel page as well, but we need to be better about making sure that we post on it more regularly.  

#08 What tips do you have for others thinking of embarking on a similar journey?

I think being true to yourself is really important.  You need to decide who you want to be, the direction you want to go, set goals, and then be as consistent as possible.  Try to think about the story you want to tell.  Ask yourself how will you use your account, photos, and captions to convey your story with your followers.  It is also important to be patient.  It takes time to grow an account, and you will undoubtedly make mistakes, have setbacks, and experience frustrations along the way.  Finally, once you find your style and message, remember to still be open to growth and change when it is necessary.  

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Rosie Luik is beautiful, intelligent, kind, with a strong desire to help and motivate others.  Rosie is also a model, a social media influencer, a mother to four children, as well as being an altruistic surrogate to twins.  After the birth of the twins, and again after the birth of Rosie’s fourth child, Rosie experienced life threatening complications.  Rosie has written three books (“Help, I’m a Tweenager: A Girl’s Guide to Puberty”,  “21st Century Guide to the Birds and the Bees, and An IVF Story”  based on her own experiences).  We had the pleasure of meeting Rosie and her delightful husband, Adrian, in Melbourne for the 2017 Influencer Awards and are honoured that she has agreed to allow us to share a little of her inspiring story.

#01 You have been quite open in social media about the health challenges you have had, particularly after the birth of the twins and your youngest child. What do you attribute to your recovery and return to health?

Ido find it a challenge sometimes to share certain parts of my life. However, I also feel strongly that being open and honest about your life, speaking the truth and not trying to maintain a facade, just being yourself is whats best for the mind and soul. My road to recovery was quite a long one and is still ongoing. The twins are now 7 and my youngest 6 and I still undergo the occasional surgery, my last one being a few weeks ago. I feel very blessed though that they are becoming further and further apart. Initially my recovery involved a flurry of procedure after procedure and weeks and months spent at a time in hospital.

After I made it home it took me an entire year to feel and function somewhat like myself again. For quite some time I was consumed by negative feelings of guilt for letting my family down and ashamed that I couldn’t be the Mummy and wife that I wanted and needed to be. Slowly I began to focus on listening to my body, following my instincts and exercising regularly. I had to work just as hard on my mind as well as my body to become strong and healthy again.

I am so grateful that I had the ongoing support and understanding of my husband and kids. They all just adapted to what needed to be done while I was recovering which also had a big influence on helping me return to full health.

#02 How do you juggle your modelling career, four children and your social media commitments?

Our children are now all at school so once the morning routine is done and they are off for the day I get stuck into what I need to get done. If I’m not shooting or traveling I’m kicking off the day with an F45 class and then I get stuck into my emails, social media and planning the week or two ahead. My husband is a firefighter with a rotating roster which works amazing for our family as we can lock in my commitments so that at least one, if not both of us, is always around for the kids. I am also extremely lucky to have a very hands on husband who is fantastic at washing, cooking and cleaning. If I have to travel for a few days I know our home will run smoothly and the kids will eat better than if I was there! Let’s just say cooking is not one of my passions or skill sets!

#03 What is your favourite ‘down time’ activity?

Ilove to exercise but I also love PJ’s, a good book and the couch just as much! I love to lose myself in my writing too.  I publish stories to an online writing community which I find extremely therapeutic letting the creative juices flow.

#04 You have recently started another website, blog and Instagram called ‘Move Your Mum’. Can you tell us a little bit about what motivated you to do this and how it has been received?

Istarted my career in my 30’s, after having six kids (twins as a surrogate) and in an industry that is typically not welcoming to older women and especially ones with stretch marks. To achieve the goals I set for myself I had to find ways to carve myself out a career and find a place for me.  I wanted to show women and mums that it doesn’t matter how old you are, whether you’ve had kids or not, you can achieve your goals. When I set my goals for my career and what I wanted to achieve, I found that genuine support for my path was a little lacking, especially from the places that you would expect it most.  I did have the support of my family and a handful of friends and that was enough for me to keep going. I wondered how people could pursue their goals if they didn’t have at least that handful of people cheering them on. I wanted to create a community of likeminded, supportive women who empower each other, lift each other up and help each other to achieve their goals. A community of women that realise that jealousy and competing with each other is toxic. I wanted  to help women and Mum’s take those first steps in the right direction and help them do what they’ve always wanted. I’ve had to overcome so many hurdles; related to health, finances and friendships that I thought by sharing my experiences I could help people set out to achieve their goals too.

#05 What are your top tips for those embarking on motherhood?

Laugh lots and enjoy your beautiful children, they are an absolute gift and on those days you feel broken, tired and fed up just remember it doesn’t last forever.  Appreciate the “now” because you never know when you will get that last time of something; the last bedtime story, the last snuggle in the middle of the night, the last time you have to help them brush their teeth or wipe their bottom! Before you know it they will be waving goodbye to you, hopefully thanking you for keeping them safe and loved as they set off to experience the world and create their own life story.

Remember to be as patient as you can. Take a deep breath and take it all on the chin. I used to get told by people that I always seemed calm and to breeze through motherhood. I think thats one of the best compliments I’ve ever received from people. Even though they didn’t see the numerous times I lost my s@#t. I am a fierce protector of my kids and try to make sure as to not let the little things bother me. I see things for what they are and just try to find the enjoyment in every situation. I do my best to remain calm, be present and listen to my children.

I also tell everyone to wear Spanks after giving birth. That was the one piece of advice from my Nanna when I was pregnant with my first baby.  I lived in mine for eight weeks after every birth; I swear by them and whatever magic it is that makes them work!

#06 Who do you most admire and why?

I admire lots of people;

My Mum for one, who’s also raised four children and I take a lot from her.

My husband who loves just being with our kids and making memories as a family.

I admire anyone willing to step out of their comfort zone and try something new.

I admire kind, genuine people as I find them so refreshing; one of the best choices you can make is to be kind to people.

I also admire Harry Styles as he’s just himself in a world full of haters, criticism and pressure. He wears what he wants, is who he is and is still so humble and kind. Something I strive to be.

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