Some word of advice for newbies to Hot Yang Yoga at Yoga Republic.

I get asked a lot of questions from curious individuals who have heard of Hot or Bikram Yoga but never done it and are thinking about trying it out, but are just a little nervous. I mean let’s face it, the prospect of going into a room heated to 37 degree celsius for 75 minutes and doing 26 postures and breathing exercises a little daunting, right! Understandable!

The most frequent question I get is either: “I’m thinking about signing up for a Hot Yoga class! Should I be scared?” or “I just signed up for a HOT YOGA class! Am I going to die???

The short answer to both is NO, absolutely not!

The long answer is also NO, absolutely not, but there are a few things you should think about before your first class, and a few things you can do before, after, and during class to ensure a positive first experience in the hot room!

So without further ado, for all of you who have asked and all of you who haven’t, here is my list of 17 tips, tricks, and hints for your first HOT yoga class! Enjoy!

Before Class…*

1. Hydrate. But not too much. Drink plenty of water throughout the day leading up to your first class. Now don’t go crazy and guzzle litre after litre or anything, but do add a little more water than normal to your daily routine. You don’t want to arrive at class and realize that Ooops, all you’ve had to drink all day is a gallon of iced coffee and a diet coke.

2. Eat. But not too much. A hot yoga class can be very demanding on the body. Thus, you’ll want to make sure you’ve eaten enough during the day to fuel you through your class, and that what you’ve eaten has been fairly light and healthy. The day of your first hot yoga class is probably not the best time to hit up the all-you-can-eat Chinese buffet, or chow down on a huge breakfast. Keep it light, keep it simple, thing, stop eating around two hours before class. You don’t want anything churning around in your belly while you’re trying to “compress your abdominal wall, contract your abdominal muscles”!

3. Don’t wear heavy material clothing.You will be very, very sorry.Wear what you feel comfortable in,,but make it light. Light Yoga pants or shorts,sports bra, and/or a tank top for the ladies, shorts or swim trunks for the gents.

4.Get there early. At least 20 early if its your first time. Gives you time to fill out the necessary paperwork, get changed, and get a good spot in the room. Also, many teachers give specific instructions at the beginning of class for first-timers, so you want to make sure you’re in the room to hear it and not still in the locker room fiddling with your tiny butt-hugging shorts.

5.Tell the teacher you’re new. It’s surprising how many people don’t want to do this. But really, the teacher is there to help you! Yoga teachers love to teach people about yoga. That’s why they’re teachers! And trust me, they want you to have the best experience possible on your first class, and they’ll do whatever they can to make that happen. So don’t be shy, march right up to the teacher, and pluckily say, “Hi, I’m, and I’m new!” You’ll be best friends within minutes.

7. Ask where the “cool spot” is. Now that you’re BFF with the teacher ask where the best spot is for you to set up your mat. Most studios have a “cool spot”–often (but not always) near a door or a window–and this is usually where they recommend new people set up for their first class. Because, obviously, it’s a cool spot.

8. Have NO expectations. That goes for expectations of yourself, the teacher, the class, the studio, etc. Expect NOTHING, and be open to EVERYTHING.

During Class…

9 Keep an open mind. If you’ve practiced other yoga before, just know that this will be different. Try not to be all HEY, THIS ISN’T HOW WE DO IT IN VINYASA/ASHTANGA/KUNDALINI/WHATEVER! Of course it’s not the same! This is Hot Yoga! Listen to the teacher and be open to what they say, even when your brain tries to tell you something else.

10 Take breaks if you need. There’s no shame in sitting down! It’s your first class, go easy on yourself!

11But not too many breaks. Then again, if you feel good, keep going! Don’t sit down just because you feel like you want to take a nap. Listen to your body really honestly, see what it tells you, and react accordingly.

12 Stay in the room. In every class, the teacher is guaranteed to remind you that staying in the room is the most important thing. Even if you have to sit the whole time, by staying in the room, maintaining your focus, and mentally staying with the class you are still practicing yoga. The heat is one of the greatest benefits of this practice, as it allows your body to open up and your muscles to release in ways they wouldn’t be able to otherwise, but it can also be the toughest thing to adjust to. By staying in the room, you give your body the time and space to make that adjustment.

13. Breathe. When things get tough, breathing will keep you alive! It can be hard to remember in the moment, but if at any point you feel yourself struggling in a pose, back off a little and recover your breath. I mean, let’s face it: if you’re not breathing, you’re unlikely to be doing anything else. KnowwhatImean?

After Class…

14.Don’t get up and leave too fast! At Yoga Republic we promote staying in the room approximately 5 minutes in “the most important posture of all,”Savasana”Makes no sense to rush out just to be the first one in the shower,This really will make a difference to the way you feel when you do leave the room,,and the rest of your day.

15 Re-hydrate. Have something with electrolytes. Coconut water is best,,especially when t fresh for the coconut, Other electrolytes are good also,,as long as they are not laced with sugar.
16. Eat. Have a nice light healthy meal. Fruits, veggies, lean protein. You know, the “good” stuff.

17. Go back again tomorrow. WHAT?!? But that’s CRAZY, isn’t it?!??!? Actually, no it’s not.. Your body has to get used to this new, very different thing you’re doing, and the more frequently you go, the better opportunity it has to do just that.

So there you go, yoga people (and soon-to-be yoga people!), a few tips for your first journey into the hot room. Above all, remember to ENJOY YOURSELF! Hot Yoga can certainly be challenging at times, but don’t be intimidated! Like all forms of yoga, it’s not something to be learned and mastered in a day, or a month, or a year, or ten years! This practice is rich and deep and amazing and takes a lifetime, but that’s what makes it interesting and relevant! See this as a new adventure, a new experience, and a new way to explore the power of the mind-body connection that only yoga can facilitate!

Have fun. Namaste.

Yoga is good for soul as well as for the body. Many of the most fêted Yogis choose it over the alternative schools of yoga. With this mind as we constantly strive to connect to our better, stronger, purer, higher selves here are some interesting ideas and pointers on working towards living a pure, harmonious ultimately rewarding day to day existence.

How to live like a Yogi

Yoga refers to traditional physical and mental disciplines that originated in India. The word is associated with meditative practices in Hinduism, Buddhism, and Jainism. Major branches of yoga in Hindu philosophy include Raja Yoga (Patanjali, meditation and positive thinking), Karma Yoga (do good), Jnana Yoga (think about yourself), Bhakti Yoga (pray to God, the Guru or to your inner self), and Hatha Yoga (body exercises and meditation).

The Sanskrit word “yoga” has many meanings, and is derived from the Sanskrit root “yuj”, meaning “to control” (self discipline), “to yoke” (egolessness) or “to unite” (live in a cosmic consciousness). Someone who practices yoga or follows the yoga philosophy to a high level of attainment is called a yogi or yogini. Yogini is the feminine form. In the following steps, you will learn how to start your journey to becoming a yogi or yogini.

Step 1

Practice yoga for health, inner peace, or enlightenment. You are a yogi or a yogini if you practice yoga for health, beauty, strength, relaxation, or healing. You are a yogi or yogini if you practice yoga for inner peace, happiness and enlightenment. You are a yogi or yogini if you are enlightened. Enlightenment means to live in God, in the light, in a cosmic consciousness.

Step 2

Be a theist or an atheist. In modern yoga, your religion can be your preference. Yoga teaches the unity of all religions. You can be a Yogi and a Hindu, a Christian, a Muslim, a Buddhist or an Atheist. An Atheist can be a yogi, if he or she wants to realize inner peace and happiness.
You can be a Christian yogi if you want. The most important Christian yogis were the Desert Fathers and Mothers Their enlightened master was the Holy Antonius.

Step 3
Practice yoga, meditation, and positive thinking with a thirst for knowledge and a curiosity to learn, learn, learn. The three great books of yoga are the Yoga-Sutra from Patanjali, the Hatha-Yoga-Pradipika from Goraksha and the Bhagawad Gita from Krishna.

Step 4

Learn the five basic features: truth, peace, love, self-discipline and courage.

Step 5

Purify yourself and become happy. Spiritually, human beings can be compared to onions. Tension and conflict must be dissolved layer by layer. When one layer is peeled away, the next quickly appears at the surface until the inner core is revealed. At this point, a lasting inner joy is found, and the yogi or yogini lives in the light (in spite of the reality that there is still much to be done).

Strive to be a little better each. Focus on what’s important. Let go of the white noise in your life, live and breathe only in the now.


Jack Farras

Namaste Yoga Republicans,

This weeks’ blog is written with an open heart and mind to hopefully create and inspire wisdom and peace.

Many yogis turn to
reciting and repeating Mantras in a bid to empty their brains of the day to day fluff and meaningless clutter that fills our minds. Below are some of my favourites. If even just one of these resonates then hold it closely to you and use it as a source of inspiration, motivation, wisdom and comfort when you need to push yourself just a little further.

Yoga is more than just poses.
In fact, the Asana comprises just a small part of the overall Eight Limbs of Yoga as spelled out in the Yoga Sutras.

Love yourself, love your day, love your life!

“When you find peace within yourself, you become the kind of person who can live at peace with others.” ~ Peace Pilgrim

“I have been a seeker and I still am, but I stopped asking the books and the stars. I started listening to the teaching of my Soul.” ~ by Rumi

“It is not arrogant or egotistical to feel good inside. You had nothing to do with it. It’s simply the honest response to clearly perceived Reality.” ~ Erich Schiffman

“Wisdom is knowing we are all One. Love is what it feels like and Compassion is what it acts like.” ~ Ethan Walker III

“Mindfulness helps you go home to the present. And every time you go there and recognize a condition of happiness that you have, happiness comes.” ~ Thich Nhat Hanh

“All I’m saying is that to liberate the potential of your mind, body and soul, you must first expand your imagination. You see, things are always created twice: first in the workshop of the mind and then, and only then, in reality. I call this process ‘blueprinting’ because anything you create in your outer world began as a simple blueprint in your inner world.” ~ Robin Sharma, The Monk Who Sold His Ferrari

“Be a lamp to yourself. Be your own confidence. Hold on to the truth within yourself as to the only truth.” ~ Buddha

“Accepting means you allow yourself to feel whatever it is you are feeling at that moment. It is part of the isness of the Now. You can’t argue with what is. Well, you can, but if you do, you suffer.” ~ Eckhart Tolle

“Your life is a sacred journey. It is about change, growth, discovery, movement, transformation, continuously expanding your vision of what is possible, stretching your soul, learning to see clearly and deeply, listening to your intuition, taking courageous challenges at every step along the way. You are on the path… exactly where you are meant to be right now… And from here, you can only go forward, shaping your life story into a magnificent tale of triumph, of healing, of courage, of beauty, of wisdom, of power, of dignity, and of love.” ~ by Caroline Adams

“Love is how it feels to recognize our essential unity. Awakening to oneness is the experience of Big Love. Knowing you are one with all, you find yourself in love with all.” ~ Timothy Freke

“The sun shines down, and its image reflects in a thousand different pots filled with water. The reflections are many, but they are each reflecting the same sun. Similarly, when we come to know who we truly are, we will see ourselves in all people.” ~ Ammachi

“Yoga does not remove us from the reality or responsibilities of everyday life but rather places our feet firmly and resolutely in the practical ground of experience. We don’t transcend our lives; we return to the life we left behind in the hopes of something better.” ~ Donna Farhi

“Remember the emphasis on the heart. The mind lives in doubt and the heart lives in trust. When you trust, suddenly you become centered.” ~ Osho

“What if our religion was each other
If our practice was our life
If prayer, our words
What if the temple was the Earth
If forests were our church
If holy water—the rivers, lakes, and ocean
What if meditation was our relationships
If the teacher was life
If wisdom was self-knowledge
If love was the center of our being.” ~ Ganga White

“Through practice, I’ve come to see that the deepest source of my misery is not wanting things to be the way they are. Not wanting myself to be the way I am. Not wanting the world to be the way it is. Not wanting others to be the way they are. Whenever I’m suffering, I find this war with reality to be at the heart of the problem.” ~ Stephen Cope

“Every waking moment we talk to ourselves about the things we experience. Our self-talk, the thoughts we communicate to ourselves, in turn control the way we feel and act.” ~ John Lembo

“True meditation is about being fully present with everything that is–including discomfort and challenges. It is not an escape from life.” ~ Craig Hamilton

“Do your practice and all is coming.” ~ Sri K Patthabi Jois

“A person experiences life as something separated from the rest – a kind of optical delusion of consciousness. Our task must be to free ourselves from this self-imposed prison, and through compassion, to find the reality of Oneness.” ~ Albert Einstein

“Understanding without practice is better than practice without understanding. Understanding with practice is better than understanding without practice. Residing in your true nature is better than understanding or practice.” ~ Upanishads

“Your hand opens and closes and opens and closes. If it were always a fist or always stretched open, you would be paralyzed. Your deepest presence is in every small contracting and expanding, the two as beautifully balanced and coordinated as bird wings.” ~ Rumi

“You may think that only you are a prisoner, but other people are also prisoners. You are in a small prison, but others are in the big prison outside. When will they be released? Think that you are a yogi and that you are pursuing your sadhana in this particular place and at this particular moment. Immediately you will experience great joy. If you change your understanding, you will be free in a minute.” ~ Baba Muktananda

“Healthy plants and trees yield abundant flowers and fruits. Similarly, from a healthy person, smiles and happiness shine forth like the rays of the sun.” ~ B.K. S Iyengar

“Yoga is the unifying art of transforming dharma into action, be it through inspired thought, properly nurturing our children, a painting, a kindness or an act of peace that forever moves humanity forward. “ ~ Micheline Berry

Best food for thought. 🙂

Jack Farras

Hot Yang Yoga – The path to physical & physiological serenity

With more and more people embracing and practicing hot yoga this week I thought I would outline the benefits of yoga in general on the body, mind and soul.

As an aside I asked a few yogis for their opinion on the greatest benefits to them personally since joining our classes at Yoga Republic and without exception and inspite of the obvious physical changes, weight loss, toning, flexibility, improved general heath and feeling of wellbeing…. Most agreed that the greatest benefit was their mental health. Learning how to focus on each pose and concentrate solely on breathing allows the human mind to empty itself and release pent up stress and negativity which in turn quickly heals an ailing body.

The benefits of yoga vary. Just as with any form of exercise, prayer practice or diet, the efforts made by the practitioner and the willingness to approach things with a positive attitude greatly affect the results.

Whether you’re trying yoga for the first time or a seasoned practitioner, there are many stages in which you can experience the benefits of yoga.

The body welcomes and requires active movement. Any form of stretching will help the body stay limber. However, the physical benefits of yoga, as reported by the millions of people who perform various types of asanas, are many. For example:

Better flexibility of the spine and joints
Increased flow of blood and oxygen
Stronger balance and straighter posture
Improved digestion
Toned and strengthened muscles
Reduction of toxins built up in the body
Heightened immune system response

Many yogis claim that regular practice can also greatly reduce the symptoms of a number of ailments, such as allergies, arthritis, chronic fatigue, thyroid disorders and weight problems–especially when practicing a vigorous routine such as Bikram yoga or power yoga. A gentle practice can improve the health of people suffering back pain, and many pregnant women claim that doing yoga helps prepare for labor.

Once the yoga poses become more familiar, practitioners begin to experience the benefits of yoga more experientially.

Through a dedicated and disciplined approach to yoga, many claim to experience:

Relief from stress
Improved ability for concentration
Greater capacity for joy, contentment and peace
Deeper relaxation and sleep
Expanded consciousness and awareness
Increased desire to live and eat more healthfully

There isn’t a great deal of scientific research to reinforce these mental benefits of yoga. But, it stands to reason that the positive factors researchers state general exercise provides would accompany a consistent yoga practice. And, it can’t be a coincidence that the deep breaths we’re advised to take in order to calm ourselves are similar to the breath foundation used to move into a yoga posture, also known as pranayama.

Although it is the hardest yoga benefit to evaluate, the very core of yoga is enhanced spirituality and the pursuit of a higher state of being. The practice of Kundalini yoga is rooted in awakening spiritual energy. The healing aspects of yoga therapy rely on connecting with the greater universal good for healing power. Even Nidra yoga, also known as “the sleep of the yogis,” encourages a yogi to explore the vast caverns of the mind in order to achieve peace and heightened awareness.

As with most things worth attaining, the spiritual benefits of yoga will not happen overnight. But your dedication to practice and respect for the gradual awakening of your body and mind will help you see the path more clearly.

Learn More about the Benefits of Yoga
If you can, take yoga classes from a certified yoga instructor, someone who will be a helpful guide to each level you’d like to attain.

Embrace yoga and reap whatever benefits you can. You will most definitely notice a difference in your physicality and emotional health with continued practice.


Jack Farras, our resident Yogi gives his views on nutrition to optimise your Yoga Republic lifestyle.

Yoga classes – as I’m sure I don’t have to tell you – are one of the most rewarding ways you can spend your ‘you’ time but your body needs the correct foods to help you though each class …..before, during and after which is why it’s worth while installing some basic smart nutrition habits to get more out of your considerable efforts and support your goal of a healthier. Enjoy.

10 smart nutrition habits to ease your path to yoga nirvana

1. Pre-cut your vegetables. Do it at night after you clean the dishes, in preparation for the next day. Or do it in the morning. It takes 5 minutes, but the perception of a job already done when you get home the next night is incredibly satisfying. AND it will ensure you eat them 🙂

2. Start your day,,every day, with 1 to 2 glasses of of water,(room or luke warm temperature). A squeeze of lemon or lime to increase effects of detox.

3. After at least 10 mins, follow that up with a fruit or vegetable shake.Include seeds such as chia or flaxseed,And a spoonful of Natural Yoghurt (no low fat please). Change it up with fruit and veggies, but my favorite base is watermelon.Add organic natural protein powders to boost.Still hungry??..EGGS!!Love Eggs!!So easy,,,any which way.

4. Keep the basic 10 (or whatever assortment of veg/protein you juice/eat regularly ) in the house at all times. Just do it. You’ll never have an excuse not to eat well.

5. Plan a quick weekly meal plan, or at least a quick 2-3 day meal plan. It doesn’t have to be a spreadsheet! Just jot down or at least mentally note what you plan to eat over the next few days. Make a note of the stuff that needs to be cooked, and make a shopping list accordingly. Obviously it makes sense to do this plan before shopping!

6. Keep back up protein options in the freezer at all times. If you see a good deal on quality protein, snap up extra. Always keep at least a few kgs of protein in the freezer for those times when you don’t get around to shopping or somehow underestimate what you need. This is on of my favourite nutrition habits! ANd did I mention EGGS! ANd please don’t waste the yellow! The yolk has the largest portion of nutrients and minerals and loaded with protein.Don’t believe what you read about the negative impact on cholesterol.So not true.

7. Find fun ways to eat foods that can otherwise become bland. The latest thing in our house is green smoothie ice lollies They are so much fun! My two young daughters help make them and have one every night after dinner. Okay, me too 🙂 … . What can you do to make bland or repetitive foods a bit more interesting? We are fortunate to have a plethora of amazing herbs and spices in abundance in Phuket, ginger, lemon grass, corriander, chillies, sweet basil, mint, kafir lime all readily available, cheap and each one with their own magical health benefits.

8. Be smart about snacking whether at work or at home. The thing I hear again and again from busy clients is they don’t get around to snacking. Or they turn to something junky. Keep a trail mix at the office and at home, some quality dark chocolate, some organic protein powder, even tins of salmon. I’m not a huge fan of tinned food, but it’s fine for a back up. And always bring a bag of those pre-chopped veggies, stuff like cucumber, celery and capsicum is great for snacks. Or more boiled egg and haloumi!

9. Have a post workout snack always ready to go. Any of the above would be fine actually, but a protein shake is the easiest and smartest option, especially straight after weights. Go for the Woman Incredible organic protein – it’s delicious! You still need to eat some solid food 30-60 minutes after that. That’s where your meal plan will come in handy. At Yoga republic our juice bar is ready to serve you up a juice,,or try one of our energy balls..YUMMY!

10. Plan your treat meals in advance, even if only on the day. Stick with the plan. The easiest way ever to fall off the clean eating wagon is to indulge in a treat meal and then kind of just – keep going. Get around this by deciding in advance what your indulgence will be. AND – more importantly – decide what you will have from the next meal after that, to get straight back on track.

Those are my top 10 smart nutrition habits, and they definitely keep me on the straight and narrow clean eating path!

OH!! Actually One more 🙂
Finish your day also with 1 to 2 glasses of room temperature or luke warm water (no lemon) . If you are thinking it may get you up during the night for a pee stop,,well you may be right,,but this will only last for the short term. The benefits however are enormous.

Not just Food for Yoga. Food for Life.



Written by Trudi a new and newly avid member of Yoga Republic.
Trudi has been practicing a variety of yoga for years but has only recently tried Hot Yang.

The sweat starts almost instantly, dripping onto my mat before we’ve finished the first exercise. Lying on my back I feel like a melting glacier trying to resist global warming. Our teacher walks through the room, offering gentle encouragement and the odd adjustment. “Embrace the heat,” he says warmly, and I do my best.

Those who are devoted to the practice say hot yoga has all kinds of benefits. The one that’s touted most often is detoxification: heavy sweating is said to help flush toxins from the skin. “The heat also allows you to go a little more deeply and safely into the postures,” says Jack, the Yogi/head teacher at Yoga Republic “so you know you’re really warming up the muscles and you can really approach the postures from a safe place. According to Jack, working in a heated room also elevates the heart rate, which makes the body work harder. “It’s really for people who want a more intense workout—those who want to develop strength, flexibility and tone along with a cardiovascular workout.” He also says working in heat helps the body relax, improves breathing (which helps conditions like asthma) and focuses the mind, which develops better mental concentration.

I have been an avid Yogi for many years preferring other types of yoga but though Hot Yoga very is tough it does get easier with each class and the benefits are quite spectacular. I’m already so much more flexible and toned and mentally calm and serene after a class.

It ain’t easy but in order to feel this good you have to consider and utilise the no pain no gain theory. Yoga republic seems to adopt a different approach to teaching,with so much patience and an unobtrusive manner which has helped me through every class.

So don’t talk about it…….Be about it. Come join a class and get healthier than you have ever been in your life. It’s all out there waiting for you at Yoga Republic with Jack & his lovely team.


This week’s blog is about how to prepare yourself for a great class and the nutrition that will help your body to get the most from each session plus a few little known tips to aid digestion and help your body burn and heal after each session.

10 Ways to Have A Great Yoga Class

1. Hydrate in advance. Filling your stomach with water 10 or even 60 minutes before class will not hydrate you, and will only make you more likely to feel ill during class. Hydrate early in the day, or the day before if you’re coming first thing. Better still – aim to always be hydrated!

2. Protein and a little carbohydrate will fuel you through. Eggs whites (boiled, poached or steamed) and a small amount of yoghurt with half a banana will help fuel you through the hardest of classes.

3. Show up with enough time. Be organised. It just takes practice, and there’s nothing better than starting class after having at least 5-10 minutes to lie and be still in the room.

4. Let go……… Of all thoughts, of any aches and pains and definitely any negative thoughts or irritation towards others. Learn to just let go of everything except your breathing and listening to the words of your instructor guide you.

5. Give yourself the gift of 5 minutes after class. I used to be first out of the room after every class. My whole life was rushed, busy and urgent. It still is a lot. But I tell you – I feel so amazing when I do take 5 minutes to truly wind down before leaving the room. Aren’t you worth that time?

6. Replenish your electrolytes! You sweat it out, you have to put it back in! Get some electrolytes before class or add a pinch of real (pink or grey) salt to your yoga water.

7. Re-fuel with proper post yoga nutrition and you’ll feel great. Raw food, fruits, a little protein, coconut water and all veg are perfect for refuelling. See below for a list of superfoods,

8. Yoga for your mind. Yoga is body, mind, spirit and emotions. Carry it out of the class with you. Let go. And take 5 minutes each day to think of things you’re grateful for. This stuff can make a huge difference in all aspects of your life and what you perceive you get.

9. ‘Do’ yoga even when you can’t do yoga. Learn to be gracious, compassionate. Aim to do one kind thing for someone every day and notice one kind thing someone does for you. Learn something new each day.

10. Plan when you’ll be back! Goes without saying! Fix a goal as to when you’ll return and carry the thought of it through your busy life and day.

Would you like to burn fat better, detox your body and balance out your current diet? All that effort you put in in the yoga room is put a little to waste if your diet doesn’t give you the nutrition you need for detoxification, and if you think you may need a little nudge in that area than possible a green smoothie a day is your answer!

The fact of the matter is that most of us aren’t getting nearly enough greens each and every day even when we are diligently following a clean eating regime….. I mean c’mon – be honest. Do you truly work your way through multiple cups of greens with nearly every main meal? If you do, kudos to you 🙂

And if not – hey, you’re human! It takes a lot of time to chew through enough greens to truly detox your body and maximize fat loss and health each day!

Green smoothies are a fantastic and convenient way to get a load of your greens in without the hassle. Done properly they are simply jam-packed full of goodness. In fact, green smoothies will give you:
And all with MASSIVE taste. Massively GOOD taste!

Here are 3 of my favourite vegetables to put into smoothies specifically chosen for their fluid retention and bloating reduction properties:
1. Coriander is well known for its healing and medicinal qualities! This naturally sweet herb helps with any form of indigestion or digestive disorder or nausea, and is also an excellent natural diuretic, which makes it fantastic for helping with fluid retention AND with bloating.

2. The humble cucumber is one of my all-time favourite vegetables. Cucumbers are fantastic for everything from alleviating constipation, to controlling weight through natural diuretic properties, to promoting good bone health through their high Vitamin K. A fabulous vegetable to eat or drink!

3. Well we all know that spinach is good for us and that it makes us strong, but did you know why that is so? Here’s a pretty impressive fact for you – the nutritional breakdown of spinach is such that it has more nutrients in it per calorie than any other food. Wow, huh? And not only is it ridiculously nutrient dense (with vitamins, minerals and even essential fatty acids), but it’s also naturally very low in calories. This is a key reason spinach is renowned for its weight loss benefits. Drink up!

If you’d rather make up your own, then just blend a variety of fresh leafy greens with fresh herbs and some cinnamon, nutmeg or ginger to taste. I haven’t looked back since introducing a green smoothie a day into my eating plan. It’s quick, tasty, and makes it SO easy to get my veggie intake. You won’t look back either 🙂


Coconut oil: this saturated fat is made up of medium chain fatty acids, and great for energy as well as fat loss. A teaspoon will quell sugar cravings right away, and it’s also fab for cooking!
Organic protein powder: A great back up for a meal if need be, and also excellent post yoga.
Tinned salmon or sardines
Frozen organic vegetables: frozen veg are snap frozen, retaining nutrition. Great as a back-up again!
Greek organic yoghurt: I recommend all dairy be organic. Greek yoghurt is fab as it is high in probiotics; good bacteria.
Dark chocolate:at least 85%: it’s higher in antioxidants, and lower in sugar
Red wine: enough said 🙂
Avocado: a great fat that can be used as a snack on its own if need be!
Frozen berries: add them to the yoghurt or your protein shake, or enjoy with some chocolate and wine. Yummy.
A great nut and seed mix: Avoid peanuts as they are legumes not nuts. I would roast nuts yourself if possible to avoid vegetable oils, and then salt with pink or grey salt.


The winds of change are most definitely blowing through the island of Phuket……… some might even call it a hurricane.

Phuket is being cleaned up monumentally from it’s corrupt politicians. dodgy tuk tuk drivers, dangerous roads and most importantly the clean up of our beautiful beaches.

It’s as if Phuket is being renewed, revived and purified. It’s staggering to behold and a joy to watch and clearly inspirational. for the change is affecting the residents of Phuket not just the landscape.

The fact that purity and cleanliness are the new by words for hardened ‘seen it all’ journalists in Phuket fits in perfectly with our ethos at yoga republic. A healthy body, mind soul and environment all contribute to the sanguine, wholesome and happy lifestyle we seek on this amazing island of ours.

Five steps to inner happiness

1. Book yourself a hot yoga class with Jack at Yoga Republic

2. Feel the immediate difference it makes to your mind body and soul.

3. Take the 30 day Yoga Republic challenge

4. Stick with it even when it’s hard

5. Discover a you you didn’t know existed but will never want to live without

Phone now to book your first class and start the best day of the rest of your life

Join Jack Farras for Hot Yang 09:15 this Monday morning. No better way to start the week. Re-boot, Re-energize and detox the system. Or, if you cannot make it then, Our very Passionate Pook will guide you through our signature Fusion class at 16:15.Beginners are welcome for both classes.Please check Yoga Republic’s schedule for further details of class times.If you are an early riser why not try our Thursday 07:15 Hot Yang!
Also be reminded that we have a 50% clearance sale for all :”Figa” yoga and lifestyle wear,(limited sizes).Yoga Republic are the sole distributors in Thailand for this Hip and functional yoga brand.
See you on the mat 🙂

We decided this weeks blog should be a little different ……. Written by one of our newest Yogies Samantha who had never tried Yoga, hot or otherwise before visiting Yoga Republic.

Hot Yoga for Dummies – diary of a beginner

Hi, my name is Samantha and along with traveling one of my newest adventures is yoga – hot yoga in particular. (Let me preface this story by saying I have never done yoga before, at all.)

Living in Phuket I have a lot of time on my hands so when Yoga Republic first opened it’s doors in 2013 I casually thought ‘meh’ might give it a try and then heard about how tough and ‘hot’ hot yoga really is and kept putting it off…….Until last week………

I went online to read the instructions for the class before arriving the recommended 15 minutes early. I wore a pair of leggings and a t shirt and frankly was scared……..Ok, I was terrified……. Of the heat, I don’t like to be hot……..

So there I am, 15 minutes early, I venture into the hot yoga room. It feels hot, but not intolerable. I do what everyone else is doing – lay the provided towel on top of a regular yoga mat and wait (or meditate or stretch) for the class to begin.

The teacher came in and introduced himself (Jack) and we got right into the class. The first half or so was standing poses, and everyone was dripping sweat by the second or third one. I found it pretty easy to follow along, since the teacher would describe in detail what you should do to get into the pose (step your right foot forward, bend your knee, keep your spine straight, etc.) and usually pointers on how to not hurt yourself (be sure to breathe, lift your chest up, sit back further, etc.).

My teacher was great in that he would give a beginner, medium, and advanced option for each pose. Even with just doing the beginner and some of the medium poses, I felt like I was actually participating in the class and not just a loser tagging along with the cool kids, like I thought I would be.

I really liked the fact that you can just focus on your own practice (that’s what they call, it yoga practice…not yoga perfect lol) and no one is really looking around at other people and judging them, just trying to do their own thing. I found it really relaxing to not have to think about anything else, just focus on figuring out the poses and then attempting them. I think the exertion from the heat helped me to focus more on what I was doing and kept my mind clearer.

The second half or so was seated and floor poses with core work. I think the abs workout was the hardest of all of the moves in the heat. I’m not sure how many poses we did total – maybe 20? It’s hard to tell and you definitely are in the moment and not laying there counting the number of poses. (Side note: Bikram yoga is a more regimented version of hot yoga with 26 poses in 90 minutes and the routine is the same every time.)

After the final pose, you lay on your mat in “final suvasana” (on your back with arms at your sides, eyes closed) for as long as you want before leaving (usually 1-2 minutes; it seems much longer, but is very relaxing even though you are soaked in sweat).

I liked that this class focused on the physical aspects of yoga and didn’t really get into spiritual stuff or meditation – that’s not what I was looking for. I found it challenging but still felt like I had accomplished something in the end.

The best feeling ever is stepping outside after leaving the sweatbox you’ve just been in for 75 minutes. It’s kind of like when you cook yourself too long in a hot tub and then you jump in the pool and it’s really cold! Exhilarating! Yoga Republic have great fresh juices which is just what you need after a class.

I’m really glad I tried hot yoga. I was a little worried after reading reviews online (people felt nauseous the whole time, or dizzy, or had to lay on the mat the whole time because you can’t leave the room!) but I did not have any negative experiences. I didn’t feel nauseous or dizzy, just super sweaty and definitely exerted. Take sips of water, not gulps. Don’t eat a big meal 3-4 hours before class. I think if you follow the directions, you’ll be fine!

Can’t wait to take the 30 day challenge which Jack is very happy to set up for you.