How to make your next Brazilian wax less painful

 

The team at Brazilian Butterfly are experts in hair removal, so we asked them 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 our 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 our 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.

This blog was contributed by the experts at our Brazilian Butterfly Berwick salon. If you would like to book with our Berwick salon you can book online or phone (03) 9769 7333.

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. 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)

 

 

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 

 

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Donkey Press ’n’ Tuck

 

 

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.

 

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Bulldog Kicks

 

 

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.

 

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Ice-Skating Pistols

 

 

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.

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

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2. Speed skipping – with or without a rope

 

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

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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!).

» 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).

 

» 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. 

 

 

 

NEXT: Speed bag both arms 

 

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4. Speed bag both arms 

 

 

 

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

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5. Uppercuts non-stop

 

 

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

 

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.

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

 

Words/workout: Janni Hussi (@jannihussi) 

Photography: James Patrick

 

 

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Superset 2

Deadlift with dumbbells x15 + Side lunges x15 per side

4 rounds

 

 

 

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.

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

 

 

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Superset 3

Glute kick x20 per side + Glute bridge x25

4 rounds

 

 

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.

 

 

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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High-intensity beach workout

 We're loving this high-intensity beach workout by Alexandra Kierdorf-Robinson of 360Health! Who's up for the challenge?

 

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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 with 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 our 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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Fat burning upper body workout

Skip the queue for fat loss with this strategic workout by March 2017 cover model Claudia Jovanoski.

 

Words/workout: Claudia Jovanovski (pictured)

Photography: James Patrick

 

Time-poor gymmers are all too familiar with supersetting to save time. Pushing out two moves successively with little or no rest between is among the best fitness hacks going – especially for impatient types. 

Tri-sets step things up again, running together three fatiguing moves, meaning the workout is performed at high intensity for a shorter duration than standard circuits. 

According to a study at the Catholic University of Brasilia and the Eastern Illinois University, multiple sets (MS) and tri-sets (TS) were found to impact neuromuscular variables and body composition. 

The results of the study indicate that a multi-set regimen burns more body fat than circuit-like training. 

In tri-sets, the usual rest period between sets is used to complete a set of another move.

Research also shows that the hormonal response to such unrelenting exertion favours optimal muscle growth (which in the real world equals tone and a faster metabolism).

You can either pair exercises that are noncompeting (i.e. work opposing muscle groups), or you can pair exercises that target the same muscle group.

The downside of this fast, furious method is a power penalty, which reduces the amount of resistance you can use and hence limits potential for strength gains. 

While some experts claim that staggering moves with opposing muscle group pairings circumvents this risk, the nervous system’s response to this training method necessarily inhibits power. Most experts maintain that classic training is best for strength goals. 

For more advanced users, tri-sets can be combined with classic sets by incorporating one or two strength moves performed classically (with or without intervening moves that keep the body moving without inviting fatigue). 

This workout uses sprints, so factor that in, whether you want to do a bike sprint in the gym or a dash on the track.

On your marks, get set…

1. Russian kettlebell swing

 

 

 

Targets: quads, glutes, hamstrings, calves, abs

Step 1- Stand with feet hip width apart and your toes slightly pointed away from the body. The kettlebell should be in the middle of your feet.

Step 2-Bend your hips back until the bell is between and behind your legs.

Step 3- Activate your glutes and drive through your hips to swing the kettlebell forward. Extend your hips and knee to get a thrust going. 

Step 4-Make sure this is a repetitive movement to ensure you get a good rhythm going.

 

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2. Bicep curl

 

 

 

TARGETS: Biceps

Step 1- Set up position-  Stand up right with barbell at shoulder-width grip. Keep your elbows close to your body and your palms supinated.

Step 2. Keep your core activated as you curl the bar towards your shoulders. Your upper arms should remain stationary as the forearms move.

Step 3. Pause at the top with biceps contracted.

Step 4. As you release the barbell back to the original position make sure to keep your abs tight to stabilize the body

 

3. One-minute sprint 60 to 90-second recovery. Repeat.

 

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4. Kettlebell squat

 

 

Targets: quads, glutes, hamstrings, calves, abs

Step 1- Set up position: feet should be slightly wider than your hips and  your feet should be turned out at a 45 degree angle. Keep your core engaged, your back straight and your eyes on the horizon. Hold the kettlebell infront of your body.

Step 2. Bend your knees and move your butt towards the ground as if you are about to sit on a chair. Your hips should move slightly back and the goal is to try get the kettlebell as close to the floor without actually touching it.

Return to the set up position by driving up through your heels. Remember to squeeze your glutes at the top.

Repeat 12 to 15 reps

 

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5. Kettlebell Romanian deadlift

 

 

Targets: Hamstrings, glutes, quads

Step 1- Set up position – Stand with feet shoulder width apart. Hold the kettlebell with both hands and let it hang in front. Draw the navel towards your spine to support your back.

Step 2- Slowly bend forward by moving your bum back and bending at the hips. The aim is to bring the kettlebell just below the knee. While performing each repetition, Make sure you should have a slight knee bend, and keep kettlebell close to body and your core tight.

Step 3. Return to the set up position by driving through your hips.  Squeeze your glutes at the top of every repetition.

 

6. One-minute sprint

 

60 to 90-second recovery. Repeat.

 

 

NEXT: Looking for more workouts? Check out our range of workouts here.

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Peanut butter cup recipe

 

These peanut butter cups are so simple to create, they make the perfect sweet treat, without the guilt.

 

Need: 

» 200 g dark chocolate (80%+)

» 4 cups organic peanut butter

» 4 tbsp coconut oil 

» Muffin tin with 12 cupcake liners. 

Do:

Melt chocolate in pan, add coconut oil, stir. Add peanut butter to the melted mix. Pour the mix into the liners and put it the freezer for 30 minutes until hard then serve. If you would like to eat it later, move the tin to the refrigerator. If then it becomes too soft, move to freezer for 5 minutes before serving.

Recipe by Claudia Klein.

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