Summer is the season of expansion: a time to open your heart and celebrate the joys of the past, present and future.

In this special Christmas edition of Keeping in Touch, we focus on tips for increasing your level of health, giving you the tools to start a successful program of life fitness. We explore the different ways to incorporate divine summer fruits in your diet and unravel the mysteries of which massage to choose when making an appointment to balance the body back to the seasons.

A quick trip to Hawaii's Ritz Carlton Spa gets you longing for a tropical holiday with our December Spa competition - one you'll be scrambling to win.

From all of us at Aurora, have a happy and healthy holiday season. My tip on staying relaxed over the silly season? Shop on-line!

Good Health & Happiness,
Lyndall

Spa Life - Cool Tips for Your Summer Workout
by fitness trainer Jason Cook

Fitness is one of the best ways to fuel your body, mind and spirit with the physical benefits of a summer workout increasing energy levels in the body.

Alongside the physical benefits of exercise, like protection from heart disease and obesity, regular exercise in summer can increase energy levels and reduce stress.

At Aurora, we believe that exercise has many forms and should be appropriate to your level of ability. If you're a gym junkie, love to run, watch your low density lipoproteins (eek) and register for all local tri-athlon events, we suggest you set yourself a challenging goal that gives you the ability to sustain or improve your current level of fitness.

Similarly, if you've been inactive for a while and need to head out to the local department store to find the latest Nike's- because you're too embarrassed to wear those ones at the back of your wardrobe - we suggest you ease into a fitness program that will motivate and inspire you to maintain good health and happiness this summer.

For the greatest overall health benefits, it is recommended the fit and the 'not so fit' do at least 20 - 30 minutes of aerobic activity (we'll get to this bit later) three or more times a week, incorporating some type of muscle strengthening and stretching activity.

For those looking to start a routine that is void of the double hitch kick in the aerobics studio, we suggest choosing any one of the Summer Fitness activities below, three or more times a week to experience the benefits of getting fitter:

1. Start with Walking
Walking is a great cardiovascular exercise that is easy on your body. Begin your exercise regime by considering walking as a positive activity, something you do to honour yourself each day. Register your walk by time, not distance and make sure you are aware of good posture - chin up, shoulders back, swinging arms at a 90 degree angle. Don't forget to warm up and cool down with a stretch.

2. Water Workout
Workouts in the water over summer can be fun and are a great way to get fit. Laps of the pool, incorporating different strokes at different time intervals at your own pace, are a great way to start. If laps aren't your thing, try using water dumbbells especially made for pools and available at www.aquasports.com.au to develop a full body water workout within your levels of capability.

3. Explore the Exotic
Summer fitness can come in all forms of exercise with Belly Dancing Classes a fun way to get the heart rate up for over 30 minutes. There are many local community centres and gyms that offer belly dancing classes and other types of dance education that keeps you healthy. Make the experience a regular commitment by getting a friend to commit to regular attendance with you.

4. Let your Fingers do the Cycling
There are many organizations within Victoria that are great sources of information and hold regular events that will inspire and motivate you to begin a regular program. Bicycle Victoria's website at www.bv.com.au lists a number of events like Ride to Work Day and other Free events that are fun to be a part of and are a great way to support the community and get fit. Walking sites can also offer great ideas on suggested walks. For more info check out www.parkweb.vic.gov.au

5. Drink water
In other seasons we suggest drinking 8 glasses of water a day but in summer we recommend you increase your consumption to 10 glasses of water per day. Increasing water consumption is an important step to getting fit and has a 'filling' effect, making us less prone to overeating.

6. Think like a Champion
The key to all exercise regimes is keeping motivated. Start your summer program by setting realistic goals. Consider a training partner to keep you committed or maintain a diary of your progress so that you have a physical record of how well you are doing. Above all, don't forget to reward yourself on the way!

Enjoy the benefits of getting fitter and staying happy.

Spa Cuisine - Festive Summer Foods
by naturopath Lindy Cook

Summer has been called the 'season of luxurious growth' and it is reflected in our lifestyles as a time of expansion, growth and lightness. Wake early, embrace the day and enjoy the renewed energy and spirit that summer brings. Summer is, after all, the season of vitality.

Summer foods offer abundant variety and your diet should reflect this. Seasonal fruits include apples, strawberries, boysenberries, cherries, raspberries, mangoes, honey dew melon, watermelon, passionfruit, pineapples, nectarines and peaches. Indulge in beautiful fruit compotes, blend delicious fruit smoothies and juice exotic fruits.

Berries are undoubtedly the fruits of the season. One of nature's super foods, berries contain powerful antioxidants which are complex compounds that help de-activate the cell-damaging free radicals whose activities can lead to cancer and age-related diseases. Red berries have as constituents lycopene and anthocyanins. Lycopene has a wide range of activities and helps reduce the risk of prostate cancer and protects the skin from sun damage. The blue, purple and black berries contain anthocyanins and phenolics. These clever compounds help prevent conditions such as glaucoma, cataracts and heart disease. A high intake of cherries can reduce the pain and inflammation associated with gout and arthritis while cranberries have an antibiotic quality that alleviates symptoms of cystitis. All berries are rich in vitamin C, improve the circulation and may reduce risks associated with high cholesterol.

Summer is, after all, the time to emphasize raw foods in your diet, as long as your digestive system is robust and functioning efficiently. Raw foods are richer in enzymes that support the entire digestive process and have lost none of the heat-sensitive vitamins and minerals in the cooking process. To cope with the summer heat, incorporate foods with cooling properties such as watermelon, cucumber, sprouts, apples, lemons and limes. Eat more lightly on hotter days to avoid feeling sluggish and remember to replace those minerals and salts that are sweated out. Keep your fluid intake high and try to include regular vegetable juices to keep your body hydrated. Vegetable juices are a rich source of vitamins and minerals.

Summer is a season of abundance so use plenty of brightly coloured summer fruits and vegetables and enjoy making dazzling and creative meals. Enjoy this time of increased vitality.

MELON AND MIXED BERRY COMPOTE

3 cups 1/2 inch cubes watermelon
1 cup diced hulled strawberries
1 cup raspberries
1 cup blueberries
3 tlbsp sugar
1 tlbsp thin freshly sliced mint

Preparation
Mix all ingredients in a large bowl. Let stand for at least 30 minutes and up to 2 hours.

Serves 8

SUMMER BREAKFAST SMOOTHIE

This smoothie makes a great meal replacement and can be used to encourage weight loss. The protein powder will ensure your blood sugar levels are maintained until lunchtime. The vitamin C component of the blueberries will help to support your immune system and adrenal glands.

1/2 cup blueberries/raspberries, fresh or frozen
1 cup of soy or rice milk
1 serve protein powder
1 tablespoon of flaxseed oil

Ice can be included on a hot day to make a really refreshing drink.

Preparation
Blend ingredients

Spa Body - So Many Massages, So Little Time
by therapist trainer Leonie Magee

There are various types of massage available to us and often people are unsure of their options or which one will best meet their needs. Massage is a very personal and subjective experience; what is valued by some people is completely dismissed by others. To choose the best massage for you, you need to understand why you want the treatment.

Some of the questions you need to ask yourself are what you want to achieve from your massage, how do you want to feel at the end of this session, what has caused you to make the appointment- is it a physical problem, mental stress or both? Answering this question is sometimes more difficult than you think. There may be more than one answer and it can change with each treatment you receive. If you understand what it is you want, then it is easier to choose the style of massage you want and communicate this to your therapist.

A common misconception with massage is that you can only reduce muscle contraction (knots) by using deep pressure and that it needs to be painful to achieve results. Deep tissue massage is only one option for treating tight, contracted muscles and works effectively with chronic and acute conditions. Often the muscles in the body are only contracted because of the stress we experience in our lives and the most effective way to reduce stress is with light, gentle rhythmic strokes.

Communication with your therapist is the best way to ensure that you are both on the same page in terms of what your concerns are and what you want to achieve. Often expectations of a 1 hour massage are quite high. We don't have a lot of time in our lives; we want things now and we expect results immediately. The longer you have been suffering with the condition, the longer it will take to resolve. It is best to get on top of any problems as soon as possible to avoid your condition becoming chronic. Good communication between you and your therapist will ensure your therapist understands your concerns and you understand the plan to resolve them.

The four different massages available at Aurora can be tailored to suit any desired outcome, but one massage may better meet your needs than the others so here are some guidelines for choosing your massage:

Bliss Massage
Are you on the go constantly? Can't sit still without fidgeting? Find it difficult to fall asleep because you are thinking about all of the things you have to do? Then a Bliss massage is for you. This is a truly relaxing experience designed to soothe the nervous system, calm the mind and allow the body to completely let go. It is ideal for people who are under stress, not sleeping well, suffer from anxiety or tension headaches. The Bliss massage uses a blend of oils which further enhance the relaxation experience: Sandalwood, Clary Sage, Geranium, Bergamot and German Chamomile.

Crystal Balance Massage
Are you feeling a bit out of character? Can't concentrate? Your mind is saying one thing but your body is doing something completely different? Then the Crystal Balance massage is for you. This massage is a deeply grounding and relaxing firm massage which begins with a hot stone massage and various pressure points throughout the treatment to assist the digestive system. Crystals are placed over various chakras throughout the treatment which allow energy to flow through the body. This massage is ideal for people who need to be grounded, have sluggish digestion, poor concentration or built-up muscle tension. The Crystal Balance massage uses a blend of oils which further enhances the techniques used in the treatment: Lavender, Patchouli, Sweet Orange and May Chang.

Detox Massage
Do you have chronic or acute muscular pain? Is there an area of your body that is constantly or intermittently sore? Are you regularly participating in exercise? Then the Detox massage is for you. This type of massage will focus on specific areas of contracture within the body, assists in returning full range of movement and reducing pain. A thorough assessment of the condition is done to determine a customised treatment and a plan for home management and further treatment to achieve the best results. The Detox massage uses a blend of oils which further enhances the treatment by increasing the circulation and assists in eliminating toxins from the body: Mandarin, Caraway, Spearmint and Lemon.

Vitality Massage
Feeling sluggish? No energy? Do you have long-standing areas of muscle tension within the body? Then the Vitality massage is for you. This massage starts by working over the body with a high pressure hydro hose. This is done in a system which stimulates the flow of lymphatic fluid throughout the body and stimulates the metabolism. This is followed by a vigorous, firm massage to energise and stimulate the body. The treatment ends with another round of the hydro hose over the body. This massage is ideal for people who need to be re-energising by eliminating toxic build-up and reducing stress. The Vitality massage uses a blend of oils which enhances the elimination of toxins, stimulates the body and reduces stress: Lime, White Grapefruit, Sweet Basil and Rose.

Massage is a fantastic way to help us cope with the physical and emotional stress we place on ourselves. Stress is one of the major contributors of illness and affects us all differently. Rather than waiting until we are feeling the effects of this stress, regular massage can help to keep our mind and body balanced and functioning effectively.

Spa Events

Make this Christmas a time to Relax

Save time and relax this Christmas with Aurora Spa Retreat's beautifully wrapped ready-to-go Spa Packages, Spa Treatment Gift Certificates and World Famous Retreats.

Here's a sneak preview of our 2006 Christmas Collection, all available on-line at www.aurorasparetreat.com or by phone on (03) 9536 1130.

Spirit of Spa Package
A 1 hour treatment of choice Gift Card and a Glowing Complexion Kit of Phytomer Cleansing Milk, Waffle Spa Sponge, Soft Bristle Face Brush & Cream Bubble Bath $160
Signature Treatment Upgrade $190

Urban Surrender Spa Package
A 1.5 hour treatment of choice Gift Card and Botanical Buff Kit of Ilcsi Organic Stonecrop Body Moisturiser, Dry Body Massager, Loofah & Volcanic Pumice $220
Signature Treatment Upgrade $250

Scents & Sensibilities Spa Package
A 2 hour treatment/s of choice Gift Card and a Super Smooth Skin Kit of Ilcsi Organic Pumpkin & Orange Cream Gel Mask, Natural Sisal Body Sponge, Nailbrush, Beechwood Travel Hair Brush and Lavender & Buttermilk Soap $290.

Essential Delights Spa Package
A 3 hour Aurora Retreat Gift Card and a Spa-to-Go Travel Bag of Mexican Fibre Buff Mitt, Shower Gel and Egyptian Nectar Soap $355

Love is Everything Spa Package
A Full or Half Day Spa Package and a Get Gorgeous Travel Bag of Aurora Bliss Body & Bath Oil, Bristle Hip and Thigh Massage Brush, Sisal Mitt and Organic Soap.
1/2 Day Package $445
Full Day Package $635

ClubSpa Package
A 12 month Spa Membership that includes a 1 hour treatment of choice per month, 1 night's stay at The Prince hotel in a deluxe room including breakfast for 2 at Circa restaurant, complimentary parking for each monthly spa visit, 3 complimentary spa vouchers and discounted services for a friend. Terms and conditions apply. $1,750

Aurora Spa Retreat is open 7 days, Monday to Sunday, 8.30am till late and open 23rd and 24th December for last minute gift shoppers.

Spa Competition

Summer is the season of expansion and a time to celebrate all things Christmas.

Be one of the first 10 emails to purchase our Spirit of Spa Christmas Package and receive a complimentary Meditation Hand Soother for yourself valued at $65.00.

To enter, send your email titled 'Spirit of Spa Christmas Competition' to info@aurorasparetreat.com

Good Luck.

Spa Travel - Ritz Carlton, Maui, Hawaii

Overview

This major resort was authentically Hawaiian with its haven of luscious landscapes, abundant flowers and green rolling golf courses. In truly tropical island style, on entrance to the spa we were greeted with a fresh flower lei, tropical fruit punch and chilled oshibori towels - divine. Whilst the greeting was amazing, our experience was a little disappointing due to preparations for a major refurbishment. All reports since suggest that the refurbishment has given the hotel a fresher, Ritz Carlton feel - definitely one on my list for another visit. The hotel has 548 rooms and was in need of the refurbishment we experienced.

Environment/Facilities

The 7,000-square-foot spa includes a fitness centre, steam rooms, saunas and a variety of spa treatment rooms.

The Spa is inspired by Waihua (traditional Hawaiian healing) offering a variety of signature treatments, spa therapies and salon services incorporating Hawaiian healing. Treatments and rituals include the rich plants, flowers, fruits and herbs that are abundant in the islands.

The intimate spa's decor is reflective of its island location, utilizing warm amber tones and traditional Hawaiian patterns such as taro and lauhala.

The fitness room features state-of-the-art cardiovascular equipment with individual flat-screen television panels as well as new Cybex equipment. There is an extensive schedule of wellness classes including yoga, Pilates, hula-robics and more.

Positive highlights and Improvements:

I loved the authenticity of the ancient Hawaiian treatments - they told a magical story about the land and how they can integrate that wisdom into treatments. The stand out signature treatments are:

Lomi 'ili 'ili - This traditional and ancient Hawaiian art form of hot stone therapy treats the many levels of healing necessary to help restore balance to the mind, body and soul.

An Hawaiian Healing Experience - This unique treatment links the ancient wisdom of aromatherapy with the uplifting attributes of flowers found in Hawaii for a unique massage experience.

Advanced Lomilomi - An intensive treatment that handles potentially difficult physical maladies using specific techniques.

Score out of 10: N/A as they were about to do a refurbishment

Website address: http://www.ritzcarlton.com/resorts/kapalua/

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Aurora Spa Retreat
2 Acland Street
St Kilda VIC 3182
T 03 9536 1130
F 03 9525 3729
E info@aurorasparetreat.com