How to meal prep like a pro

 

Meal prepping doesn’t need to be a complex process. Nutrition coach and trainer Danyelle Anderson and Advanced sports dietician and spokesperson for the Dieticians Association of Australia, Simone Austin, share their top tips.

 

 

1. Go for frozen: Frozen vegetables are generally snap frozen, so they haven’t really had much time to lose their nutrients – it’s a lot better option than the fresh vegetables that have been sitting in your fridge for a long time,” says Austin.

2. Half can be better than whole: “If you’re meal prepping salad, dress it later; or add fats after the fact to preserve the quality and taste of the meal,” says Austin.

3. Family first: “If I have to cook every meal myself, then it’s a chore. But if one of the kids or my partner helps, it changes the whole scenario of the activity. It becomes much more fun, you don’t feel resentful and the meal’s going to taste better because there’s a bit more gratitude and a bit more love in there – you put in more effort,” says Austin

4. Seasonality counts: Buy in-season so food tastes better and is more enjoyable to come home to, suggests Austin.

5. Buy a slow cooker: “I’ll make double dinner or lunch in the slow cooker, so we can have the leftovers the next day,” says Austin.

6. Invest in ziplock: “I like to keep frozen carb and protein sources weighed out in ziplock bags in the freezer, as back up in case I can’t get to the shops,” says Anderson.

7. Dessert wise: Anderson turns her healthy carbs into prep-friendly desserts to add variety to her meals. “I make superfood paleo sweet potato brownies, chocolate cacao breakfast oat muffins and vegetable muffins to help reach my daily fibre and micronutrient intake,” she says. “One of my favourite things to have prepared is peeled frozen bananas in separate ziplock bags ready for a thick smoothie or ‘nice-cream’ at any time.”

Learn how to master your meal prep in the July 2017 edition of Women’s Health and Fitness magazine.

 

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Rainbow chocolate matcha & black sesame truffle recipe

 Whether you believe matcha is magic or not, there’s no denying the taste. Give these delicious matcha recipes by vegan chef and author of Passion: Organic Vegan Recipes to Live For Anthea Amore a whirl – and reap the antioxidants of its hero ingredient as a bonus. This recipe is an exclusive extract from Amore’s soon-to-be-released second book titled Hungry. Dig in.

Ingredients (Makes: 32 x 20g balls)

 

  • Preparation time: 10 minutes
  • 1 cup almonds
  • 1 cup desiccated coconut
  • ½ cup raw cacao powder
  • 1½ cups dried apricots
  • ¼ cup black sesame seeds
  • 1 tablespoon vanilla bean paste
  • ½ teaspoon quality salt
  • ¼ cup coconut oil
  • ½ cup maple syrup

Coatings

  • 1 tablespoon beetroot powder*
  • 1 tablespoon matcha powder*
  • 1 tablespoon white sesame seeds
  • 1 tablespoon raw cacao powder
  • 1 tablespoon walnut or almond meal

Directions

Process the almonds in a food processor until they reach a coarse meal texture. Add the coconut and raw cacao powder and pulse for a further 10-20 seconds to mix. Add the apricots and process until a dry, crumbly mixture forms. Add the black sesame seeds, vanilla, salt, coconut oil and maple syrup and process until it forms a fudgy texture.

Roll truffle mixture into 20g balls and chill in the fridge for 30 minutes.

Put each of the coatings into a little bowl. Roll balls in the different coatings and enjoy! Keeps for up to one month in an airtight container in the fridge.

 

TIP

*You’ll find these ingredients at your local health food store

 

 

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Sweat. Believe. Roar. workout with Sinead Disaya

Take a cue from your animalistic side with this high-intensity workout based on functional movement patterns, courtesy of trainer Sinead Disaya. 

Warning: requires a willingness to laugh at yourself as you crawl, sway and hop your way to a lean physique. 

Get it done

Set your timer for three minutes. Exercises are completed back-to-back as a superset, for 30 seconds each. No rest – just do the best you can in the three minutes. Rest for one to two minutes between each superset, depending on your fitness level. 

This workout combines functional movement patterns (moving the body in all directions) with high-intensity interval training (HIIT) designed to shred fat and improve mobility. Functional movement training is suitable no matter what your profession or fitness level – whether you’re an office worker who is sitting down the majority of the day, an athlete or rehabilitating post-injury. The purpose is to move your body in ways you normally wouldn’t help build strength and loosen up your joints. This can help reduce lower back pain, stiffness and poor posture. Focus on the intensity of your workouts – you only get out what you put in!

My Sweat. Believe. Roar. programs contain a balance of functional movement and traditional training methods to build lean muscle and overall strength. For my full guides visit sineaddisaya.com.

Photography: Christopher Cameron Photography

Super Set 1: 3 mins total 

Rainbow Lunges (30 secs x 3)

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Rainbow Lunges focus on building muscle throughout your lower body as well as engaging your core. Start in the lunge position and keep your chest up. Brace your core and pivot your feet. Use your arms to created an arch above your body and finish again in your lunge position facing the opposite direction. 

Palm Trees (30 secs x 3)

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Palm Trees are a fantastic exercise for your obliques and developing the strong ‘V’ line throughout your core. Start with your feet together, holding the weight overhead with both hands, and a soft knee bend. Drive your hips laterally almost making the letter ‘C’. Brace your core each time you change direction. Try to avoid moving your arms, as they will naturally tilt as your drive your hips to the side. 


Super Set 2: 3 mins total

Caterpillar Crawls (30 secs x 3)

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Caterpillar Crawls are great for building upper body and core strength. Starting in an ‘A Frame’ position, have a soft knee bend and with alternating hands crawl out into plank position. Try to reach as far as you’re comfortable. Once you’ve reached your end range, push with your hands and return to the starting ‘A’ frame position. 

Pandas (30 secs x 3)

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Pandas are great for opening up through the front line of the body and can benefit individuals with tight hips. Starting in plank position with your hands underneath your chest, jump forward with both feet landing on your heels, staying low in a deep squat with your hands off the ground. Aim to position your feet wider than your hands. Jump back into plank position. To regress this movement, step in and out of the Panda movement instead of jumping.


Super Set 3: 3 mins total

Get-ups (30 secs x 3)

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Get-ups are a full body movement which focus on explosiveness and core engagement. Standing tall, carefully lower your body towards the ground with a curve through your back. Lay flat on the ground with hands and feet off the ground. From here, brace your core and crunch back up while also bringing your legs closer to your body at the same time. Make your way back up to standing. To regress this movement, tuck your dominant leg in as you ‘get-up’ from the ground and step into it, rather than both legs in at once. 

Russian Jack Knives (30 secs x 3)

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Russian Jack Knives focus on your entire core by rotating and lengthening the body. You’ll feel this burning right away through your core.  Sitting on your tailbone, feet off the ground. First rotate once on each side then extend your legs away from your body to where you’re comfortable. Your back never touches the ground. To regress this movement, place your feet on the ground. 


Super Set 4: 3 mins total

Gorilla Crawls (30 secs x 3)

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Gorilla Crawls are a creative movement for opening up the front line of your body and driving your heart rate through the roof. Starting in the ‘A frame’ position with soft knees, hands out in front, feet wider than your hands. Think ‘Gorilla’ and move your hands/knuckles together out in front followed by your feet. You should be moving forward with legs remaining wider than your hands. To regress this movement, take smaller steps.

Lateral Lunges (30 secs x 3)

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Lateral Lunges focus on moving our bodies in a different plane and targets your entire lower body, especially your glutes. Separate your feet laterally as wide as you’re comfortable. Toes should face forward and feet should stay flat on the ground at all times. Push your hips back and sit low to one side: aim to stack your toes, knees and hips on top of each other. From here, push your foot into the ground, which should switch on your glutes, and drive back up to standing. Continue to alternate sides. To regress this movement, don’t go down as low (just to where you’re comfortable) and/or bring your feet closer together. 

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How to make your next Brazilian wax less painful

 

The team at Brazilian Butterfly are experts in hair removal, so we asked them to share their top tips on reducing pain for your next Brazilian waxing appointment. 

 

Being the experts in hair removal means there is one question they are asked time and time again. “Is this going to hurt?”

On a scale of feather touch to being mauled by a tiger, it’s certainly on the feather touch end. But there’s no denying there is a bit of a sting involved when it comes to waxing. What they can tell you, is how you can make a wax less painful. Here are their top recommendations for making a wax much less painful:

Stop shaving:

Put down the razor! We know it can be tempting to quickly shave your hair away, a few minutes in the shower and it’s gone! But this method of hair removal sees the hair grow back much denser than before. Once you commit to waxing, your hair won’t grow back as dense which means each wax will be less painful than the last.

Drink plenty of water:

Hydration is key when it comes to reducing pain. Drinking plenty of water and regularly moisturising your skin will ensure it becomes nice and plump. This allows for easier hair removal and a much more enjoyable waxing experience.

Soak in a bath:

If you have time, soak in a warm bath for 20 minutes before your appointment. Soaking in a warm bath will allow your pores and hair follicles to open up, making it much easier to remove the hair.

Time your appointment:

For the ladies, try to never schedule your appointment right before you get your period as this is when you are most sensitive. Instead, book it in for a few days after your period as this is when your pain threshold is highest.

Take paracetamol:

If you find a wax particularly excruciating then try taking some paracetamol 30 – 45 minutes before your appointment. By the time you are getting waxed the paracetamol will have kicked in and you should feel far less pain.

Breathe:

We know this one sounds silly, but hear us out. Your natural reaction when in pain is to hold your breath and to tense your body, which only makes hair removal more difficult. Try to make a conscious effort of breathing deeply; try to breathe in as the wax is applied and breathe out as the wax is removed.

Choose the right professional:

It is important you do your research before booking in for any waxing treatment. At Brazilian Butterfly, they take every necessary step to minimize the pain throughout the process. Their technique ensures quick, almost pain-free removal of wax whilst always taking care of your skin.

If you want to put their recommendations to the test, then it is time to book in for your next waxing treatment. They guarantee you will notice a difference in the pain you experience if you follow just a few of these simple steps. To book head over to their official website.

NEXT: Read all about the different types of Brazilian waxes here.

 

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Jenna Douros’ pyramid shred workout

As much as we appreciate the calorie burn native to hill sprints, they can get boring come the end of your training week.

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Change up your routine with this high-intensity blast courtesy of our beautiful cover model, Jenna Douros – if you’re game! 

Regardless of your fitness level or exercise experience – whether you’re a bodybuilder, gymnast or a weekend warrior – you can implement pyramid techniques and principals into your workout routine to achieve amazing results. 

One of the reasons I work pyramid sets into my own training and that of my clients, is because they’re so versatile – you can apply them to nearly any workout. Pyramids can be a great way to break through those barriers that have brought progress to a standstill. The abnormal rep range helps to shock your system, shift those stubborn plateaus and really wake those muscle fibres up to improve tone and shape. 

My training style contains a lot of exercise variety and an abundance of challenges to keep my mind motivated and my results moving forward. I’m so excited to share this pyramid workout with you!

Warning: this workout is quick, innovative, fun and, best of all, makes you feel like a child again. However, don’t let that fool you into thinking it’s a training session you can cruise through. The following pyramid set is a high-intensity, full-body workout that will require everything you’ve got and nothing less.

JD’s Pyramid Workout 

10,9,8,7,6,5,4,3,2,1 reps (and back up to 10 if you are game.)

The aim is to perform 10 reps of each exercise with little to no rest. Follow suit performing 9 reps of each exercise with little to no rest, then 8 reps, then 7 reps and so on, descending all the way down to 1 rep. If you are game, work your way back up the pyramid in the same fashion until you reach 10 reps again.

There is nothing like a bit of healthy competition to push you harder so you exert more energy and keep yourself accountable. I suggest recording your time for completing the entire workout, so you can try and beat it the next time. Your only competition is you!

Photography: Adam McGrath Hcreations photography

Roll-ups (inverted burpee)

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Begin in a standing position. Squat down, rolling on to your back while tucking your knees into your chest with your hands above your head. Rolling forward, throw your hands down towards your feet and kick both feet into the air and press into a hand stand. Lower both feet simultaneously to the ground.

Tip: If this is your first time, you may like to do this against a wall 


Donkey Press ’n’ Tuck

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Begin in a standing position dropping your body down (chest to floor). Press your body back up into a raised plank position while simultaneously tucking both knees towards your elbows, and back again. From the raised plank position, jump both feet to land outside your hands and progress into a tuck jump.


Bulldog Kicks

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Begin in a bulldog position with your knees an inch from the ground (wrists, elbows, shoulders in alignment plus knees and hips in alignment). While doing your best to maintain the bulldog position, kick both heels up to meet your booty and return to the bulldog position (you will very quickly feel this in your midsection so keep that core rock solid to maintain a strong position throughout the movement).

Tip: This is a very small but quick move. To get the most out of this exercise it is best to build up a rhythm and blast out the reps consistently one after the other.


Ice-Skating Pistols

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Begin the exercise by jumping to the right with a slight bend in your knees. In the same motion, reach down towards the outside of your right foot with your left hand. Perform a pistol squat (single leg squat) on the right leg. Repeat this movement in the opposite direction.

NEXT: Looking for more challenging workouts? Head to our workout section of the website for more.

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10-minute equipment free workout with Tiffiny Hall

Target your arms with this heart-pumping upper body workout by January 2017 cover model Tiffiny Hall.

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Gear: nada

Go: 20 seconds’ work, 10 seconds’ rest, 4-6 rounds (push yourself!)

 

Words/workout: Tiffiny Hall (pictured)

Photography: Future Pictures

1. Jab, cross punches

It’s the ol’ one-two! You can make this one a bit trickier with some hand weights if you’re up for the challenge. Don’t have any weights? Yeah, you do! Just use weighted balls, water bottles or soup cans. 

» Stand side on with your guard up (elbows close to your body and fists protecting your chin).

» Perform a quick jab with your front arm and follow up with a cross punch with your back arm. Keep em coming!

» Remember to roll your shoulders through the movement too to get your abs involved.

NEXT: Speed skipping – with or without a rope


2. Speed skipping – with or without a rope

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No rope? No problems! With or without, skipping will get your heart rate up, your blood pumping and your body ready to go. This exercise doubles as your active recovery – no rest for the wicked!

» Play make-believe or use a real rope to continually skip on the spot.

» The key is to keep those arms moving around for added burn.

NEXT: Tiff boxing combo: double jab, cross, hook, uppercut, uppercut


3. Tiff boxing combo: double jab, cross, hook, uppercut, uppercut

You can do this into a pillow at home, with a boxing bag at a gym or shadow box in a mirror (show yourself who’s boss!). Really put some oomph into it, lead with your front two knuckles and make sure you keep that thumb on the outside of the fist so it doesn’t get hurt (a little boxing 101). 

» Stand side on, guard up, light on your feet, and jab twice with your front arm (quick like a dart!).

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» Throw a single forward punch with your back arm (the ‘cross’) followed by a hook punch with your front arm (lead with your elbow across your body on this one).

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» Finish with 2 uppercuts – elbows tight against your body, first starting at your chin and leading through to head height (or your pillow opponent’s) chin. 

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NEXT: Speed bag both arms 


4. Speed bag both arms 

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Get ready to burn out your arms and roll with the punches! The challenge is to keep your elbows nice and high. 

» Stand facing the corner, light on your feet, fists above your head – whatever you do, don’t let those elbows sink.

» Start rolling your hands over each other, pushing through your imaginary speedball with the top hand – pow, pow, POW!

» Now for the other side (gotta keep it even!).

NEXT: Uppercuts non-stop


5. Uppercuts non-stop

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No pauses! Keep your core tight, your chin protected, your elbows tucked in, and stay as light on your feet as you can. Get down low, and go go go!

» One foot forward, your body facing the front, get your guard up (don’t let it drop). 

» Alternating arms, perform continual uppercuts – tuck your elbows into your body and drive your fists up through head height

NEXT UP: Core blast with Tiffiny. 

 

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Superset leg day workout

Take your leg day workouts to the next level with this superset style circuit. 

The rules: Perform this leg workout twice a week. Keep two to three days between sessions. Once you get used to the moves you can add more weight. 

Superset 1: Squat with wide stance x20 + Stable lunges x15 per leg (4 rounds)

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Do 20 squats with wide stance. Make sure your weight is on your heels and your knees are pointing the same way as your toes. 

After your 20 squats, do 15 stable lunges with your right leg starting in front. Then switch sides.  Make sure your knee dosn’t come over your toes and keep your weight in the middle. Do not lean forward. Switch starting leg on next set.

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After your first round of squats and lunges, rest for one minute. Repeat four times.

Words/workout: Janni Hussi (@jannihussi) 

Photography: James Patrick


Superset 2: Deadlift with dumbbells x15 + Side lunges x15 per side (4 rounds)

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Do 15 deadlifts keeping your back straight the whole time. Bend over until your movement doesen’t allow you to go further. You can feel a nice stretch on your hamstrings, but it’s not supposed to hurt. Flex your butt and bring the move back up. Keep the weights close to your legs all the time.

After you are done with deadlifts do 15 side lunges (right away) one side at time (total 30 reps).  Remember to switch starting side on next set. Keep your knee on the same line with your toes and keep your weight on your heels.  Make sure your back is as straight as possible and do not bend over.

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After finishing this superset have a one minute break. Repeat four times.


Superset 3: Glute kick x20 per side + Glute bridge x25 (4 rounds)

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Do 20 glute kicks and concentrate on your glutes the whole time. Try to keep your back stable and avoid any extra moving. Make sure your heel leads this move and your knee is at 90 degrees. Keep your leg up and flexed for one second before bringing it back down. Don’t rest at down position; keep your leg moving. Do one side at a time, and immediately start with your other leg. Switch starting side on your next set.

 

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Once you are finished, start your glute bridge. Keep your weight on your heels and lift your butt up. Flex at up position for one second before bringing the movement back down. Don’t open your knees to the sides; they should stay closed. 

After your first round, rest for a minute. Repeat four times.

 

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Blueberry choc chip quinoa squares

 

These delicious choc chip squares are high in protein and so tasty, it’ll be hard to stop at one!

Ingredients (makes 8)

  • 1 cup fresh blueberries
  • ½ cup quinoa
  • ¼ cup Greek yoghurt
  • ½ cup apple sauce
  • 2 scoops vanilla protein powder
  • 2 packets Truvia sweetener
  • ½ cup chocolate chips

 

Method

1. Mix all wet ingredients together

2. Slowly add dry ingredients and chocolate chips

3. Pre-spray tins and preheat oven to 175˚C

4. Bake for 25 to 30 minutes or until light golden brown on top

 

 

Nutrition (per square)

Protein 10g // kJ 521 // fat 3.7g // carbs 14.75g

 

Recipe: Heidi Cannon // Get more delicious protein recipes through Heidi’s app, Mrs Cannon’s Baking. 

 

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Mindful chocolate eating

Learn how to eat with intention and avoid the guilt trip with these tips for mindful chocolate eating.

Store Keep chocolate at room temperature. High quality chocolate should never be stored in the refrigerator; in the mouth, cold chocolate does not release the flavours and aromas as quickly as room temperature chocolate. 

Cleanse Before your chocolate fix, eat a piece of apple or small piece of bread to cleanse the palate of other flavours.

Smell Involve your sense of smell, touch and sight in the tasting process. Before eating, look at the chocolate, appreciate the shine and colour. Break off a piece and listen to the sound. High-quality chocolate produces a sharp, crisp sound when it breaks and a clean edge. Rub the chocolate with your fingers  (it should feel smooth), which will start to release the odours and enhance flavour intensity. Smell the chocolate and try to define different aromas. 

Suck Place the chocolate in your mouth and let it melt without chewing (it will melt at 32 degrees Celsius. Let the flavours release and be aware of the flavours (notice whether they’re the same as the ones you smelled). 

Finish Once the chocolate has melted completely, be aware of the ‘finish’. It should not be bitter or unpleasant on the palate. New flavours may emerge.

NEXT: Here’s how to avoid mindless eating.

 

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Your guide to selecting the best Brazilian wax for you

 

If you’re unfamiliar with Brazilian wax territory, this extensive guide from the team at Brazilian Butterfly will have you prepped for your next appointment.

They offer four distinct types of Brazilian waxes;  the X Brazilian, XX Brazilian, XXX Brazilian and  XXXX Brazilian. It’s a lot of X’s, so let us run you through them:

X Brazilian:

The X Brazilian is also known as the ‘extended bikini wax’ or the ‘bikini line wax.’ We start this treatment by trimming the hair down to keep it nice and neat, from there about 2 fingers from the bikini line and top is waxed. This type of wax is perfect for those receiving their first ever Brazilian wax, or those who prefer a more natural look. The top section of hair can straightened up to leave a ‘landing strip’ or you are welcome to leave the triangular shape. It is up to you!

XX Brazilian:

The XX Brazilian can also be referred to as the ‘g-string wax’ or ‘French wax.’ In this treatment we will again start by trimming the hair, before waxing higher into the sides of the bikini line as well as remove the hair from the bottom. Hair will be left down the labia in a long rectangular shape. This is the ideal choice for a bride-to-be who doesn’t like being completely hairless, or hasn’t had a wax before. It is also quite popular for new mothers, post birth. When this wax is selected, enough hair will be removed that you can wear a g-string or this season’s high cut swimmers without hair showing.

XXX Brazilian:

The XXX Brazilian is the traditional Brazilian wax. In this wax we remove all the hair (including the labia and bottom) except for a floating landing strip, triangle or shape of your choice above the pubic bone. This is the perfect wax for those wanting to leave a small area of hair.

XXXX Brazilian:

The XXXX Brazilian is also known as the ‘all off’ or the ‘Hollywood wax.’ This wax will see all the hair removed from the pubic region including the bottom. This is the most popular service at Brazilian Butterfly.

Whether you prefer having no hair at all, or prefer to leave a little something, there is no right or wrong decision when choosing which Brazilian wax is for you. It’s all about what makes you feel most comfortable in your own skin. If you are unsure of the best Brazilian for you, then have a chat with your BB therapist, they will be able to guide you to the best option for your preferences.

If you are ready to book in for your next Brazilian, or want to have a chat with one of their tour therapists you can book online or contact your nearest salon.

Brazilian Butterfly are proud sponsors of the Women’s Health and Fitness magazine Cover Model Competition 2017.

Head over to the Brazilian Butterfly blog for more tips and tricks.

 

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