Green Means Go Go Go

Starting your day with a nourishing smoothie can be a quick and easy no excuse to skip breakfast on-the-go!

We all know that planning our meals for the day helps us stay focused, preventing us from reaching out for sweets late afternoon. But the reality of it is sometimes eating 5 and 6 meals a day can be rather difficult to achieve.

I find you can pack a lot of nutrition in a smoothie, making it easier to balance your macros for the day, keeping that metabolism fired up and moving. If you are not a big fan of greens, simply add your favourite tasting protein shake to the mix and chances are you won’t even taste them. Right now I am testing the Sunwarrior range.

Why do people love Sunwarrior? Well, this particular product is a plant based protein, with a smooth texture that blends easily without the usual grainy effect found in other veggie based protein powders. Free of gluten, solvents, GMOs, radiation, artificial flavours and many other nasties, what’s not to like really? You can purchase Sunwarrior products here

Experimentation is fun, and if you want a smoothie that is guaranteed to be delicious, it’s probably best to start with something that has been tried and true.

Add this healthy smoothie recipe to your weekly nutrition plan and you’ll be bursting with energy not to mention glowing, from the inside out in no time!

Cucumber, Lime and Spinach Smoothie


½ a cucumber

1½ cup spinach, washed with stems removed

One lime juiced

1 serving Sunwarrior Vanilla Protein

1 cup water or coconut water (note coconut water contains carbs)

Ice cubes optional


Place all ingredients into a high powered blender with heavier greens on top

Blend for 40-45 seconds or until smooth consistency is reached

Pour into glass and enjoy!

If you would like to see more healthy treats and style tips from our blog loving click here (insert link) or sign up for stylspiration here

xox Kerry @ Style Culture

Who is Kerry K

Style Culture Styling founder Kerry Athanassiou is a Sydney, Inner West based Fashion Stylist and Personal Trainer, who truly understands the impact body changes can have on how we dress daily andon our overall wellbeing. Having lived in the inner west for over 18 years, Kerry is a proud believer in “keeping it local”. With the running of her own business, a mum of two children and also a marathon runner, she lives by the words eat well- feel well and in return you will want to dress well.

“Helping Real Everyday People Feel Good at Any Age”

Boobs on the Run and The Mother's Day Classic

Boobs on the Run are proud to be involved with the Mother's Day Classic this year. Not just having a team, but we are providing the pacers for both the City and Parramatta races. This has been a yearly race for us since Boobs on the Run started 3 years ago and year on year we have increased our numbers in the team. This year we hope for 70 or more!! 

The Mother's Day Classic aim this year is to raise $4m to aid the NBCF to fund additional research. 

In the past 3 years, Boobs on the Run has helped over 600 women to learn to run, many of whom had never run before. We have also raised over $40k for local charities, including the National Breast Cancer Foundation as part of the Mother's Day Classic.

Having lost my Mum and Aunt to breast cancer 10 years ago...this resonates with me....1 in 8 is not just a's a life....

Want to join the Boobs on the Run team on Mother's Day?? Sign up and drop us a line at and we will provide you with the team password.

Balmain Fun Run 2016



Put Sunday 20 November in your diary as Boobs on the Run will be sponsoring the 2016 Belle Property Balmain Fun Run.

What: 2016 Belle Property Balmain Fun Run

When: Sunday 20th November 2016

Where: the scenic courses weave through Rozelle’s historic Callan Park and include a segment of the Bay Run

Why now? early bird rates are available for a limited time – up to 40% off on-the-day entry prices

Early bird prices:

10km – $35

5km – $30

2km – $15

Family (2 adults in 5km or 10km; 2 kids in 2km) – $85

Register Here:

Bring the family for the 2km run (as a warm-down, of course), which is free for adults running with kids. Perfect family-bonding opportunity.

There are rides! And cake stalls! And face-painting! And sausage sizzles! And gozleme! All by the water at King George Park.

Yes, it’s three months away but it’s time to shrug off the winter blues and start pounding the pavement in preparation for the greatest race on the Inner West Social Calendar.

Kids under 16 who run across the finish line become a Belle Property Balmain Fun Run medalist – yes, this year all under-16 runners receive a shiny medal. Straight to the pool room.


This race seems to come around so quickly every year and has now become a training race for those completing the half or marathon in the Blackmores Running Festival in September.

I am continually blown away by the achievements of those who have just finished out Stay Running courses and those that have joined our Keep Running Group.

Emma is lined up to complete her first marathon in September and ran from her home to the start line in the city to make up her long run this week. So she ran 15km first, then added the 14km on with ease! 

Clare also completed the in 1:15:24. Awesome result.

A massive well done to all those runners and walkers that completed the City2Surf 2016.

#WeAreBOTR #GetRunningStayRunningKeepRunning #RunLikeAGirl #WomensRunningCommunity #Cancersucks #runningtime #runninglife #runhappy #runforfun #runnerscommunity #runningwoman #cancerawareness #cancersurvivor #cancerfree #cancerfighter #cancerresearch #cancercouncil #breastcancer #getfit #getfitstayfit #healthyliving #mumswithhustle #supportsmallbusiness #innerwestrunners #Balmain #Glebe #Bayrun #CentennialPark #Sydneyrunninggroup #Concord

Our Amazing BOTR ladies smash the 14km City2Surf race!

Our Amazing BOTR ladies smash the 14km City2Surf race!

Meet Helen - A BOTR Run Leader

This is Helen - she joined the BOTR team as a Run Leader this January....her journey through running has been a long and incredibly emotional one. I think her Dad is a legend! If you are on a weight loss goal, this is an incredibly inspiring story, and just look at the results...

I was never sporty.  I was always last to be picked at team sports at school.  I was more academic than anything. 

My family were active though.  My brother played for Wales at rugby.  My dad was a runner and had ran a number of marathons when I was younger and was still running at 60.

However, my problems probably began at school I went through some bullying and never really had any interests apart from films, TV and computer games.  With the bullying I started comfort eating and lost quite a bit of self-respect for myself.

My family moved when I was a teenager and I struggled to make friends at the new school.  The new friends I did make weren’t really a great bunch of girls and were more interested in boys and not being great students.

I did however go to university but that’s when my eating got out of control.  I put on a lot of weight, comfort ate, drank. Continued to sit at a computer and work.  I did however graduate but I also got into a relationship that didn’t do anything to motivate me in life.  I thought I was happy but I wasn’t.

At my biggest I was 146 kilograms

However, when I was 25 and 133kg my brother set his wedding date.  I knew I had a problem and knew I was morbidly obese.  I hated pictures of myself, hated shopping for clothes, hated social events.  However I knew that I would be in the pictures and wouldn’t avoid them. 

I was close to two of my cousins who encouraged me to go to a healthy eating group to monitor what I ate and monitor my weight.  I had absolutely no expectations but went anyway.  Who knew that healthy eating worked.  The weight started to come off.

Week after week I attended the group and saw that the scales were actually going down.  I decided I wanted to boost that by introducing some exercise in my life.

Of course that worked too.  I started small with exercise DVD’s.  I also attended some dance classes like zumba and aerobics as they were fun and I could do them with friends who were also getting active, who knew me and encouraged me and made me not feel embarrassed doing it.  But, despite living in the UK, the summer was coming and it was getting warmer.  I saw people running outside and I decided I wanted to join them.

Given my dad was a runner, I asked him for advice.  He was so proud of the weight I had lost that far and the active lifestyle I was taking on.  He asked me to go out with him the very next day.  He told me you can’t just run, you learn to run.  You build it up and you see how you go. 

The next day we went out.  I ran probably 300 metres before I had to walk again.  I walked for a bit and then ran a bit. I continued for about 2k.  I was proud of myself.  I’d actually been out on my first run and I enjoyed it.

I continued running with my dad who taught me all about posture and breathing and what to think about when I struggled.  I also started running on my own.  Within a few months I was running the whole course and my route became a regular 3k run.  I went out about 3 – 4 times a week. My eating was also under control and the weight was still coming off. The more the weight came off the better I was getting at running. 

There was a 10k event that took place every year and some friends were doing it.  I decided this was it. That was my challenge and I would enter it.

6 months later I did my first 10k run in a time of 1 hour and 3 minutes.  For me this was, and possibly will be, one of the happiest days of my life.  I remember that feeling of crossing the finish line and being so proud of myself. I knew I had changed and I knew that I never see that old, depressed, unhealthy me ever again.  I also found the confidence in getting out of the relationship I wasn’t happy in and became happier within myself.

Half Marathon - 2013

Half Marathon - 2013

The following year I did a half marathon in 1 hour and 56 minutes.

I laughed at the thought of a marathon.  That was too big for me.  I would only do one if it was a big one like London.... of course I got into the London Marathon and did it in 4 hours and 54 minutes.  When crossing that line I can’t even describe the feeling.  I was screaming at people around me to do it, to push it.  I will never forget that and get emotional even now thinking about it. That was the proudest day and I knew that my biggest goal had been achieved.  I had ran a marathon.  At that stage I had also lost 82 kilos.  Major life achievements had been accomplished in the space of just 3 years.

Running also restored my confidence in my life.  From the UK I moved to Australia where I met people who were even more  passionate about running. I joined running groups, went to Park Runs, competed in various other 10k’s, half marathons and, recently signed up to my next marathon; the Queenstown Marathon in November 2016.

I also understand how my story can inspire others.  I want to encourage others to do what I did.  In 2016 I became an accredited athletics coach and work with a great bunch of people at a running club called Boobs on the Run which inspires women to be active and healthy.  They teach people to run properly like I was taught by my dad.  It’s great to see people fall in love with running and watch it change their lives.

Running has literally saved my life. Without running I don’t know where I’d be.  I don’t think you can really put into words what running means to me.

Why I Run

Hi! I'm Mel Warman and I am the founder and owner of Boobs on the Run. I wanted to share my running story and why Boobs on the Run means so much to me and the community of women we have supported in the past 2 years.

As a kid at Secondary School (High School) I used to love running. On sports days I would always be the one to run the 1500 metres and I was also a county runner at Cross Country.  After school finished and college took over, running became less and less part of my routine. 

I remember getting the call from my Dad asking me to come over to my parents place as they needed to talk to me. He sounded tense and not himself. My brother was overseas with the army at the time, so all sorts of negative thoughts were spinning through my head about what was happening. I had no idea it would be to tell me that Mum had been diagnosed with breast cancer. She was only 49. It was so unfair.

A month later we received news that my Aunt (my Mum's oldest sister) had also been diagnosed with breast cancer.

I started to run again. I just needed some "head time" and running allowed me to get that. 

I joined a local running group and quickly became part of the community and eventually became a running coach through England Athletics. It became my sanity check.

During this time my Mum battled breast cancer, raise over $70k for cancer charities in the UK, which included having her hair shaved off in a middle of a pub. She did everything she could to beat the big C.

Unfortunately a year later we received news that the cancer had moved to her lungs. It was terminal. Mum still battled and continued to raise money during that last year, even though she was so tired. She lost her battle at the age of 52 and shortly after I lost my Aunt too who had developed secondary brain cancer.

I'm not one to wallow, and wanted to look on all the good things that my Mum had made happen. I decided on a "Year of Yes". Every time an opportunity to learn something came up, I said yes. I learned to windsurf, volunteered for various charities, trekked across the Sahara (for a cancer charity), learned to kite surf, became a power kite instructor and mountain biked and ran as much as I could.

When I moved to Australia I was looking for a running club that was not just after "quick" times, but more of a community feel.

Myself and another Mum reached out to the community via Facebook groups and soon there was a following. The first run night, 6 women showed up...the following week 20. 

Boobs on the Run has very much grown as a community in the past 2 years, from the very first course to the last one just completed. We have helped to many women regain their self confidence, energy, endurance, they sleep better, eat better and most of all feel better.

That's why I run



Virginnia Thomas from Nourishing pantry ( shares her advice on moving into winter and some great immunity boosting recipes.

Lets start thinking about ways to boost immunity before Winter hits. We are all busy, living in the real world with high stress levels, less than 8 hours sleep, taking public transport and eating quick fix diets.  It seems that getting at least one cold/ flu every winter is inevitable, especially if you have children because they love to bring a home a vicious lurgy home and share it around. 


My top 10 tips

1.     Wash your hands to avoid spreading germs, we all need reminding every now and then.

2.     Get at least 8 hours of good quality sleep every night, it’s true that an hour before midnight is worth two after.  Aim to have at least 3 nights a week in bed before 10:30, go on give it a go.

3.     Reduce your sugar consumption!  Sugar is an immune suppressant with the effects lasting up to five hours after consumption.

4.     Drink water or plain herbal teas, aim for around 2 litres a day

5.     Eat vegetables of all colours, the brighter the better as these colourful guys are full of anti-oxidants and vitamins.

6.     Consume good quality proteins such as fish, organic chicken. Grass fed meat, eggs and nuts. Protein provides the building blocks for every cell in your body including those that fight infection.

7.     Increase consumption of infection fighting foods such as onions, garlic, ginger, chilli, turmeric and cinnamon.

8.     At the first sign of a sniffle make a big batch of flu bomb tea (recipe below) and have an early night– trust me this really works

9.     Exercise, outdoors if possible,  this not only helps you stay fit this winter but will improve mood and give you a great dose of immune boosting vitamin D from the sun.

10.  Include probiotic foods such as yoghurt, kefir, kim chi, sauerkraut and Kombucha in your diet. 70% of the body’s immune system is found in the gut so healthy gut bacteria is vital.  If these all sound foreign don’t worry I will fill you in on the wonders of probiotics really soon. 


My two favourite immune boosting recipes


Flu Bomb Tea – make this in a big batch and store in the fridge


5cm piece ginger

1 lemon - sliced

1 stick of cinnamon

½ tsp chilli flakes or small chilli chopped

1 clove garlic crushed – this releases the allium which is what does all the good.

500mls boiling water

Honey to taste (but not too much due to sugar content)

Bring the water to the boil and add all ingredients, except honey and allow to steep for 10 minutes- strain out the pieces add honey to taste and enjoy.

Can also be made in a plunger.


Chicken Soup

Our grandmothers were right, nearly everything seems better after a steaming bowl of soup.  This recipe is a favourite in my house.  I make a huge pot of chicken stock every couple of weeks, then reduce it, till it becomesthickand gelatinous - causeI only have a tiny freezer, then I add it to everything.   More information on why I love real chicken stock so much and ways to sneak it in coming soon.  If you don’t have homemade stock look for a brand with no nasties, cooked for as long as possible to extract maximum goodness.

Speedy Immune boosting chicken soup

1 tbsp oil of choice, I like olive oil, butter or coconut oil

1 leek – sliced

1 onion diced

1 carrot diced

2 stalks of celery diced

4 cloves garlic, crushed

2cm piece ginger, grated

1 ltr chicken stock

1 chicken breast thinly sliced

½ cup corn kernals

1 tomato diced

1 egg

Spring onions – sliced

Heat your oil in a heavy based pan, sweat leek, onion, carrot and celery for about 5 minutes. Add garlic, ginger, chicken stock, bring to boil then add thinly sliced chicken breast and corn. Put lid pot on and turn heat off. Leave for 15 minutes, add tomato, a beaten egg and spring onions and serve. At table add dash of soy and fresh chilli if extra spice.

The Beautiful Bay - Where We Run

Picture by Furo Allison: Iron Cove Bay in Sydney's Inner West

Picture by Furo Allison: Iron Cove Bay in Sydney's Inner West

They say a picture says a 1000 words and in this case, we agree! Thanks to the talented Allison Furo for allowing us to post this picture on our blog.

How about you? We'd love your pictures of beautiful places to run!

MAGNESIUM – The Wonder Mineral


Natasha Breen, from Sydney Natural Health & Lifestyle Clinic and also one of our runners talks about the benefits of magnesium. 

Have you ever been asked the question, “If you could take 3 things on a desert island, what would they be?”. For me, along with my skinny girl cosmo and bar of Cadbury’s id also have to say some magnesium, it’s that important!!

Without the presence of magnesium in the body, energy could not be produced or used in the cells, muscles could not contract and relax, and key hormones could not be synthesized to help control vital bodily functions.

Magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure.

Magnesium is an extremely important mineral in the body, involved in over 350 enzyme reactions in the body. In healthy adults only around 30 % of magnesium is actually absorbed, you can imagine therefore that those of us who aren’t as healthy or are immunocompromised, this percentage is much less. Even with the wide availability of magnesium in foods, at least 60% and possibly as much as 80% of adults do not consume the Recommended Dietary Intake (RDI) for magnesium (310-420mg/day).

So what specifically does Mg actually do? If I were to thoroughly answer this question, I would be here for hours so I will focus on Magnesium’s major functions and its role in running and exercise.

• It is required for protein synthesis – making it important for strength and power when running, also aids in recovery

• Conversion of glycogen to glucose (the bodies’ main fuel during exercise). With suboptimal levels, the body switches to anaerobic metabolism, resulting in a build-up of lactic acid which is often associated with muscle soreness, spasms and fatigue

• Magnesium deficiency is common, with runners and people who exercise regularly at a greater risk of because of its role in energy production and metabolism. It is also lost through sweat during exercise, and in urine. Several studies, including one published in the American Society for Clinical Nutrition, have revealed many athletes, particularly women, are failing to consume sufficient magnesium in their diet.

• When you are deficient in magnesium, it can exacerbate feelings of exhaustion and heighten the intensity of pain and inflammation. If you have ever suffered from symptoms of pain, muscular cramps, headaches, fatigue or even fibromyalgia, you may have increased requirements for therapeutic doses of a highly bioavailable magnesium.

What Foods Contain Magnesium?

• Top food sources of magnesium include leafy green vegetables, nuts and seeds (especially pumpkin), unrefined whole grains, peas, beans and lentils. Some fish, such as halibut and mackerel, are also good sources. Drinking water can be an important source of magnesiumalso. It is depleted by stress, sugar, alcohol and soft drinks. Sadly, a lot of the food we are eating is genetically modified and the herbicides used on the crops bind to Mg and reduce its availability to the body. 

What is the best supplemental form of Magnesium? 

It’s easy to become overwhelmed by the amount of supplements out there and knowing what is right for you can be very confusing. What you want is a formation that will give you the best absorption and therefore the highest quantity of available magnesium for your body to utilise. The more your body absorbs, the greater the symptom improvement. Forms of magnesium that dissolve well in liquid are more completely absorbed in the gut. Studies have shown that magnesium in the aspartate, citrate, lactate and chloride forms are more bioavailable than magnesium oxide and sulphate1.

Colloidal Magnesium is also a very effective supplemental form due to its high absorption rate.Colloids are the smallest biological form of any matter. They are small enough to pass through membranes and thus they skip past the digestive process and are easily absorbed by the body.

Other fun uses for Magnesium 

I’m sure most people have heard of Epsom salts which are a form of Magnesium. Aside from using in a bath for sore muscles there are some other uses listed below,

Smooth Skin: Mix 1/2 cup epsom salt with 1/4 cup olive oil and scrub skin in the shower for healthy and smooth skin.

Hair Mask: Combine equal parts of conditioner and epsom salt and leave on hair for 20 minutes. Rinse well and let air dry for thicker hair.

It is always encouraged to obtain our nutrients from a healthy and varied diet, however it is sometimes necessary to take supplemental forms where indicated!

Hope you enjoyed the read!


1 Dietary carbohydrate, muscle glycogen content, and endurance performance in well-trained women J. Appl. Physiol. 2000 88: 2151-2158


The BotR team following the Blackmores Bridge Run in September....this champagne thing is becoming a trend!

The BotR team following the Blackmores Bridge Run in September....this champagne thing is becoming a trend!


SYDNEY OLYMPIC PARK - 1st November - 10km (7:30am) and 5km (8:30am)

LANE COVE NATIONAL PARK - 7th November - Sydney Striders 10km Series

PARKRUN - 7th November - 5km - Various locations in the Inner West

BOTANY BAY - 8th November - Trail Series (Have a go at running on different terrain) - 8km or 11km - 08:00am start

PARKRUN - 14th November - 5km - Various locations in the Inner West

PARKRUN - 21st November - 5km - Various locations in the Inner West

BALMAIN - BOTR TEAM EVENT - 22nd November - Balmain Fun Run - 5km (8:10am) and 10km (8:00am)

PARKRUN - 28th November - 5km - Various locations in the Inner West


PARKRUN - 5th December - 5km - Various locations in the Inner West

PARKRUN - 12th December - 5km - Various locations in the Inner West

PARKRUN - 19th December - 5km - Various locations in the Inner West

PARKRUN - 26th December - 5km - Various locations in the Inner West

Sydney Running Events in September and October

Proud as punch (or champagne in this case) - some very happy BotR ladies following C2S 

Proud as punch (or champagne in this case) - some very happy BotR ladies following C2S 


PARKRUN - 12th September - 5km - Various locations in the Inner West 

BOTANY BAY - 13th September - Trail Series (Have a go at running on different terrain) - 8km or 11km - 8:00am start

PARKRUN - 19th September - 5km - Various locations in the Inner West

SYDNEY - BOTR TEAM EVENT - 20th September - Blackmores Sydney Running Festival - 9km, half marathon (21km) and marathon (42km)


PARKRUN - 3rd October - 5km - Various locations in the Inner West

SYDNEY OLYMPIC PARK - 3rd October - Sydney Striders 10km Series

PARKRUN - 10th October - 5km - Various locations in the Inner West

ANZ STADIUM - 10th October - Spartan Race - 6km and 12km obstacle race within the stadium

BOTANY BAY - 11th October - Trail Series (Have a go at running on different terrain) - 8km or 11km - 08:00am start

CRONULLA - 11th October - 10km Community Fun Run

PARKRUN - 17th October - 5km - Various locations in the Inner West

PARKRUN - 24th October - 5km - Various locations in the Inner West

GLENWORTH VALLEY - 24th October - Glenworth Valley Stampede - 5km and 10km obstacle race

PARKRUN - 31st October - 5km - Various locations in the Inner West