Whether you’re looking to kick-start your spring fitness program, or just want to feel better about yourself, you’ve come to the right place.
Few have a better handle on what it takes to transform your life than Sydney’s sought-after active yogi Kate Kendall.
The co-founder and director of Flow Athletic, looks like she could do six hours of yoga – and then run a marathon without breaking a sweat!
We caught up with the social media star and fitness dynamo in between her workouts in the hope that some of that healthy yogi glow would rub off…
What are your top three daily habits for overall wellbeing?
Firstly, be still. Find two to three moments in the day (including the very start of it, in the morning) to be completely still and just observe the breath. Stillness is the most under-utilised tool we have for productivity and fulfillment.
Secondly, practice mindful eating. When you’re eating, eat slowly and savour each mouthful. Not only will you be less likely to over eat but your digestive system will thank you. Be mindful of the types of foods that over stimulate and cause ‘crashes’, (typically caffeine and sugar). Instead, opt for natural sources of energy and vitality to further enhance the superfoods existing nutritional content.
Thirdly, make time to digest your day. At the end of your day, take five minutes to sit and reflect. Acknowledge the conversations, actions and hot spots in your day. Give gratitude for the things that were great and – without necessarily wading in them – recognise the areas you could have acted with more integrity or kindness. Processing your day is key to sleeping well and clearing your head.
What does your typical daily diet look like?
I always start my day with a glass of warm water and lemon.
Breakfast is often a smoothie bowl which I try to make myself as often as I can. I like green smoothies so I add spinach, chia seeds, coconut water, a banana and a serving of vitality super greens for an added boost of superfoods and antioxidants, and sprinkle with nuts, seeds and berries.
For lunch I usually eat a raw salad, I love to get the Buddha bowl salad from Orchard St. and I sometimes add extra protein like salmon.
Dinner is some sort of protein and lots of greens. I love to put everything into a bowl (because everything tastes better in a bowl) and, if it’s a Friday night, I savour with a glass of red wine.
My days consist of running between meetings and classes so I always try and have healthy snacks at the ready – raw activated nuts and clean bliss balls are favourites and if I keep them close it means I don’t reach for something that is only going to give me a momentary kick of energy.
What’s your exercise regime like?
In addition to the classes I teach, I do a personal yoga practice every day. I have to; it’s my medicine and burns up the crazy! It can be anything from 20 to 90 minutes depending on how much time I have and what I’ve got the energy for.
I run two to three times a week, for around 20 to 30 minutes at a time. I like to mix up my run, for instance there’s a set of stairs at Rushcutters Bay (Sydney), and so I might do a run then finish with three sets of stairs.
I also do a 45-minute strength class each week at Flow Athletic. Each week’s class is different, so one week it might be TRX and kettlebells, the next week it might be kettlebells and vipers.
What do you do when you’re lacking motivation during a challenging yoga class or exhausting workout?
During a tough yoga session, I tell myself that this is just a ’flicker’ of my day and that savasana or the finish line will taste that much sweeter if I stay strong. If motivation is getting in the way of your training session, then I would recommend breaking it down into something smaller and more manageable. However, if your body is really telling you that you can’t run today – don’t! I think it’s very important to not to over do it.