Holistic HQ Presents // Yoga + Sound Alchemy

HHQ Presents | Yoga + Sound Alchemy | 28th Oct 2017

HOLISTIC HQ PRESENTS | YOGA + SOUND ALCHEMY
Breathe Wellbeing | 289 Little Collins St, Melbourne
2 – 5pm, Saturday 28th October

REGISTER NOW

Each celestial body, in fact each and every atom, produces a particular sound on account of its movement, its rhythm or vibration. All these sounds and vibrations form a universal harmony in which each element, while having it’s own function and character, contributes to the whole.”
– Pythagoras (569-475 BC)

We are so delighted to host this special gathering, featuring the wonderful Janelle Kingsley Yoga and Nicole Betts of Pursuit of Wellness, who will be leading a transformative afternoon filled with healing sounds, yin yoga and meditation.

Join us on Saturday 28th October from 2-5pm at a gorgeous urban oasis – Breathe Wellbeing, at the heart of Melbourne on Little Collins Street. For three blissful hours, you will be absorbed and enriched in euphoric and energising sounds. Your guides will take you on a journey of relaxation, regeneration and harmonic healing by exploring the interplay of both sound and silence.

Mats, bolsters and blankets will be provided, as well as time to socialise over snacks, tea and fresh juices supplied by our friends at Pressed Juices.

Visit the link below to register now. Tickets are only $39 early bird (until midnight Sunday 14th October), or $45 last minute. (Breathe Wellbeing members receive a $10 discount on all tickets).

We would love to see you there!

REGISTER NOW


YOUR HOSTS

NICOLE BETTS | SOUND MEDITATION

Nicole Lee is an internationally accredited Qigong Teacher, Mindfulness & Sound Practitioner and Natural Health Consultant. She offers classes, sessions and programs that develop mindfulness through conscious movement and stillness utilising the practice of Integrative Qigong.

Nicole also facilitates Sound Meditation events in collaboration with different musicians and sound practitioners that incorporate mindfulness, rest and meditation, as well as working with people to increase their wellbeing and vitality through natural and traditional medicine.

JANELLE KINGSLEY | YIN YOGA

Janelle Kingsley is a spirited yoga and meditation teacher and writer based in Melbourne. Her exploration of yoga began more than ten years ago whilst studying philosophy at university.

Janelle has taught diverse groups of people, ranging from the Department of Defence, students at La Trobe University, and managers for Lush Cosmetics. Having previously worked at The Yoga Social in Melbourne’s CBD, she can now be found teaching regular classes at White Dog Studio in Footscray. She teaches Hatha and Yin styles of yoga, pranayama, meditation and Yoga Nidra.

With her bubbling energy and downright infectious laugh, it’s hard not to see the brighter side of life when in Janelle’s company.

VICTORIA BROCKFIELD | MC + MEDITATION

Victoria is a qualified Pilates and Barre instructor, and holds the Breathe Certificate IV in Pilates, as well as a Certificate IV in Fitness. She is also the Co-Director of Holistic HQ, a wellness community running retreats and workshops in Melbourne.

Fifteen years of personal yoga practice has also greatly influenced the atmosphere she creates in classes, emphasising mindfulness, breath patterns and finding the calm amidst the challenge.

There are only a limited amount of tickets available for this intimate event.
Don’t miss out!

Or just drop us a line at hello@holistichq.com.au – we’d so love for you to join us! x

 

REGISTER NOW

Holistic HQ Presents // Yoga + Sound Alchemy

HHQ Presents | Yoga + Sound Alchemy | 10th June 2017-3

HOLISTIC HQ PRESENTS | YOGA + SOUND ALCHEMY
Breathe Wellbeing | 289 Little Collins St, Melbourne
2 – 5pm, Saturday 10th June

Each celestial body, in fact each and every atom, produces a particular sound on account of its movement, its rhythm or vibration. All these sounds and vibrations form a universal harmony in which each element, while having it’s own function and character, contributes to the whole.”
– Pythagoras (569-475 BC)

We are so delighted to host this special gathering, featuring the wonderful Janelle Kingsley Yoga and Nicole Betts of Pursuit of Wellness, who will be leading a transformative afternoon filled with healing sounds, yin yoga and meditation.

Join us on Saturday 10th June from 2-5pm at a gorgeous urban oasis – Breathe Wellbeing, at the heart of Melbourne on Little Collins Street. For three blissful hours, you will be absorbed and enriched in euphoric and energising sounds. Your guides will take you on a journey of relaxation, regeneration and harmonic healing by exploring the interplay of both sound and silence.

Mats, bolsters and blankets will be provided, as well as time to socialise over snacks, tea and fresh juices supplied by our friends at Pressed Juices.

Visit the link below to register now. Tickets are only $40 early bird (until Sunday 4th June), or $45 last minute. We would love to see you there!

REGISTER NOW


YOUR HOSTS

NICOLE BETTS | SOUND MEDITATION

Nicole Lee is an internationally accredited Qigong Teacher, Mindfulness & Sound Practitioner and Natural Health Consultant. She offers classes, sessions and programs that develop mindfulness through conscious movement and stillness utilising the practice of Integrative Qigong.

Nicole also facilitates Sound Meditation events in collaboration with different musicians and sound practitioners that incorporate mindfulness, rest and meditation, as well as working with people to increase their wellbeing and vitality through natural and traditional medicine.

JANELLE KINGSLEY | YIN YOGA

Janelle Kingsley is a spirited yoga and meditation teacher and writer based in Melbourne. Her exploration of yoga began more than ten years ago whilst studying philosophy at university.

Janelle has taught diverse groups of people, ranging from the Department of Defence, students at La Trobe University, and managers for Lush Cosmetics. Having previously worked at The Yoga Social in Melbourne’s CBD, she can now be found teaching regular classes at White Dog Studio in Footscray. She teaches Hatha and Yin styles of yoga, pranayama, meditation and Yoga Nidra.

With her bubbling energy and downright infectious laugh, it’s hard not to see the brighter side of life when in Janelle’s company.

VICTORIA BROCKFIELD | MC + MEDITATION

Victoria is a qualified Pilates and Barre instructor, and holds the Breathe Certificate IV in Pilates, as well as a Certificate IV in Fitness. She is also the Co-Director of Holistic HQ, a wellness community running retreats and workshops in Melbourne.

Fifteen years of personal yoga practice has also greatly influenced the atmosphere she creates in classes, emphasising mindfulness, breath patterns and finding the calm amidst the challenge.

There are only a limited amount of tickets available for this intimate event.
Don’t miss out!

Or just drop us a line at hello@holistichq.com.au – we’d so love for you to join us! x

 

REGISTER NOW

Recipe // Spinach Falafels with Quinoa Tabbouleh

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Make it tonight!! So easy. So simple. So quick! They are high in protein and fibre, plus they are so fresh and flavourful you’ll be going back for seconds!

Ingredients:

Makes 10- 12

1 cup flat leaf parsley

1 cup baby spinach

1 clove garlic, peeled

1 spring onion

1 can chickpeas, rinsed and patted dry

1 tablespoon tahini

2 tablespoons brown rice flour (or other gluten-free flour, I used almond flour because I had it in the fridge)

1/2 teaspoon sea salt

1/4 teaspoon ground cumin

Pinch of ground pepper

3 tablespoons extra-virgin olive oil

Method:

Turn oven on to 180 degrees or 170 degrees fan forced. Place the parsley, spinach, garlic and onion in a food processor and pulse until finely chopped. Put mix in a medium bowl. Put the chickpeas in processor and pulse until chopped, i.e. the mixture starts to turn creamy. Pour chickpea mix into parsley mix and combine by hand. Add tahini, flour and seasoning and mix until incorporated. Taste and add more salt if necessary.

Line a baking sheet with parchment paper. Scoop out 1/8 cup portions of the falafel mixture and shape into balls. Place on top of the parchment paper and drizzle the olive oil, ensuring all falafels are covered. Bake for 20-25 minutes, turning once halfway through.

Make the tabbouleh recipe below while the falafels are cooking. Takes no time at all – You’re (fal)laughing!

 

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Q U I N O A  T A B B O U L E H

Ingredients:

1 cup quinoa, rinsed well

1/2 teaspoon sea salt

2 tablespoon fresh lemon juice

1 garlic clove, minced

1/2 cup extra-virgin olive oil

Freshly ground black pepper

2 Lebanese cucumbers, cut into 1/4″ pieces and de-seeded with a spoon

1 punnet cherry tomatoes, halved and seeds taken out

2/3 cup chopped flat-leaf parsley

1/2 cup chopped fresh mint

2 spring onions, thinly sliced

Method:

Bring quinoa, 1/2 tsp salt, and 1 1/4 cups water to boil in a medium saucepan on high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 10 mins. Remove from heat and let stand, covered, for 5 mins. Fluff with a fork. Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing with salt and pepper.

Spread out quinoa on a large rimmed baking sheet; let cool. Transfer to a large bowl; mix in 1/4 cup dressing. Add cucumber, tomatoes, herbs, and spring onions to bowl with quinoa; toss to coat. Season to taste with salt and pepper. Drizzle remaining dressing over the tabbouleh.

 

Skin Benefit Smoothie

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I was going through my fridge this morning and had some pineapple left over, so I figured to make a skin supporting (and immunity) breakfast.  It’s super filling from the fibre, and there is an abundance of vitamins and minerals to support cell function – especially for your skin, assisting with collagen formation for beautiful glowing skin. This smoothie contains vitamin A, B group, C, iron and is a great source of fibre.

It’s also an immune booster, which is perfect as today is the start of Autumn, fending off sniffles and keeping your immune system strong.

Ingredients:

  • A couple of handfuls of spinach leaves (I used 4 big silverbeet leaves from the garden)
  • 1/4 medium pineapple
  • Handful of mint
  • Thumb size piece of ginger
  • half a lemon with skin removed
  • half an apple

Blend in a high power blender and sip away!

 

Holistic Bliss balls

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Having a nutrient dense snack on the go is something everyone needs.  I know if I don’t have something on hand I’ll get desperate and reach for something undesirable! The trick is to always have these little balls in your bag which will give you an energy boost and a healthy dose of fibre from the oats and flaxseeds, omega 3’s from flaxseed and chia plus monounsaturated fat from chia, flax, macadamia oil and nuts. Pretty great nutrient ball!!  I’ve made these bliss balls for the ideal snack on the run:

 

HOLISTIC BLISS BALLS

Ingredients:

1 cup of oats

1/2 cup of LSA or flaxseed meal

1/4 cup of chia seeds

1/4 cup of raw nuts (pecans,almonds, macadamias or whatever you have handy)

1/2 cup of sultanas/cranberries or goji’s (there is a mix you can buy from Coles which has a mixed of all three)

2-3 fresh pitted dates

1/2 cup almond butter (or 1/4 almond butter & 1/4 cup tahini)

2 tbsp of macadamia oil

1 tsp cinnamon

1 tsp honey

1/2 cup of water

 

Method:

  1. In a high powered blender or food processor combine all ingredients except the water and blend together until it forms a crumbly consistency.
  2. Slowly add the water bit by bit – you may not need a 1/2 cup but just pour until the mixture forms a ball or paste consistency in the blender/processor.
  3. Roll balls into 10 cent sized pieces and place in the fridge for a week or placed in the freezer for later.

HQ MUSE // Laura Sides, Holistic HQ Chef

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Our HQ Getaway Chef, the super-talented Miss Laura Sides, trained as an apprentice at the Andalusian-inspired Añada in Fitzroy, and has worked in some of Melbourne’s top restaurants as part of the front of house management team: Lucy Liu and Taxi Dining Room in the CBD, and La Luna in Carlton. Laura’s passion for cooking was something that developed almost by accident.

“My mum wouldn’t let me cook because I’d make a terrible mess. I didn’t really grow up with an interest in food at all. When I moved out of home I started playing around with food, and I found that I really enjoyed cooking and people seemed to really enjoy eating it! Moving to Melbourne [from England] and working with food is where my passion was really cemented.

I arrived in Melbourne with just a backpack and not knowing a single soul. All I knew was that I wanted to work with food and wine and this seemed like the best place in the world to do that.

I unwittingly managed to secure a job in a very prestigious restaurant within 12 hrs of arriving off the plane. When I googled the restaurant later that evening, I saw it had just won Gourmet Traveller Restaurant of the Year. I was absolutely petrified, but I turned up for day one and things rolled from there.

I later moved to Taxi Dining Room, where I started as a food runner and finished four and a half years later as part of the management team. During that time I also studied and qualified as a chef. I had the privilege of working my apprenticeship at Anada Restaurant in Fitzroy, where I would do all the food prep from 7am until mid afternoon, then race down to Taxi and work on the restaurant floor. It was an absolutely crazy time.

I then went back into management and have recently finished eighteen wonderful months as part of the opening team at Lucy Liu. I have never been hugely drawn to the confines of a restaurant kitchen, I crave creativity and being able to do my own thing. I have always known I would come back to food in the right way, and here I am!

 

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1. What is your most memorable meal? Why does it hold such a firm place in your memory?

My favourite meal as a child was kedgeree, which is smoked haddock and spiced rice. Coming from Norwich in Northern England, you’re not really exposed to exotic foods, and I remember thinking, ‘… this is exciting’. Mum made it for us every Christmas Eve. I had it every year from four years old until I was twenty-five.

2. What was the hardest thing about your apprenticeship?

The combination of studying, going into class, doing the contact hours in a kitchen and working as a section waiter was pretty difficult to juggle. I would often leave Taxi Dining Room at 1am, needing to be back in the kitchen at 7am then back to Taxi for 4pm, it took its’ toll!

I also struggled with the Patisseries semester. I’m not one to follow a recipe and with patisserie cooking you really have to be diligent. I’ve never had much of a sweet tooth and struggle to cook anything I don’t really want to eat.

3. You’ve worked as the face of some of Melbourne’s top restaurants. How does working on the floor compare to working behind the kitchen?

I love the theatre of working on a restaurant floor, I love the intensity and high pressured environment of service. I love that you really never know who may walk through the door and having the joy of meeting such a broad range of people who all turn up for the same reason – the love of food.

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4. What’s your favourite dish to prepare when you have friends over?

I so enjoy cooking at other people’s houses – it’s like the ‘mystery box’ on Masterchef, you open the fridge and cupboards and just make something. My favourite dish to cook is my version of steamed ginger and spring onion chicken. It’s one of my favourite dishes in Melbourne, originating from Ling Nam in Chinatown.

5. What do you do to eat healthy?

I never, ever eat anything out of the packet. It doesn’t excite me and it doesn’t involve any sort of interaction with the food. So I think that’s a good start. I have also become very aware of the power of water over the past couple of years and try to drink sh*$t loads of the stuff.

6. Who do you look up to in the industry? Why do you love what they’re doing?

The reason I started on this journey, across the world from Norwich to Melbourne was Rick Stein. I’d been through a big upheaval back home, and was ready for a change. I didn’t know where to go first until I saw Rick Stein cook a suckling pig in Ubud, and then realized that’s exactly where I wanted to go. So that’s where I went, and that’s what I ate, and that’s why I’m here now. I love how rustic and simple his food is.

7. If you could cook anywhere in the world, where would it be and why?

If I could cook anywhere and for anyone, it would probably be for my Mum and Dad. I never got the chance to cook for them together, so perhaps that’s a step back in time rather than a specific location.

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8. What are you looking forward to on our HQ Getaway in January?

I’m looking forward to the challenge of cooking for so many en masse, and I’m looking forward to using all the gadgets in the retreat kitchen which i don’t have at home but wish i did (ie. Thermomix!!!!!!).

I’m also looking forward to being in a beautiful space with like-minded ladies, away from the rat-race of day to day life.

9. You currently do Crossfit – why does it appeal to you?

I love Crossfit, because I know if I go 3 times a week I can pretty much get away with anything for the rest of the week! I like feeling strong and pushing myself to my absolute maximum capacity (which I simply couldn’t do on my own).

I love turning up with anxious anticipation of the workout ahead, then working out like a crazy person in a hot and sweaty industrial box, high fiving someone and going home being barely able to walk.

10. What do you dream of in 2016?

Channelling all things things I love and have learnt into the career I have always wanted x

Seasonal eating and how to get the most from it

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Now that we are well into summer, there is an abundance of juicy stone fruit, you can smell mangoes everywhere, the salads are out in force in cafes and eateries, and avocados are added to almost every breakfast, lunch and dinner.

Although it may be harder these days to spot the foods which are out of season, because most foods are now grown all year round, there are many benefits to eating for each season. You get the chance to experiment with foods you otherwise would not have considered before.  Here are a few reasons to eat seasonally:

TASTE

The taste of fresh fruit and vegetables at their peak compare to nothing else. Their juiciness and flavour are out of this world. I’m sure you know how much better the flavour is of a tomato in Summer or a vibrant juicy mango compared to eating it in other seasons. What’s not to love about biting into a fresh watermelon on a hot Summer’s day!

EAT LOCAL

When you choose to stick to seasonal foods, you naturally lean towards produce which is grown locally. Seasonal eating also encourages you to get out and explore farmers markets as the local growers will have an array of fruits and vegetables.  This also means the food you are eating will have lower carbon miles and as a bonus, you get to know who grows your food.

COST 

Best of all if you incorporate seasonal produce into your eating it will be cost effective too! Prices will naturally be lower as fruits, vegetables and herbs come into season due to transport costs being significantly less.  This is good news as the savings get passed onto you.

NUTRITION 

Foods that are grown in season are at less risk of  nutrient loss such as vitamin C.  Long term storage of fresh food reduces vitamins and other antioxidants and phytochemicals which are protective and help support cellular metabolism.  Choosing a seasonal diet ensures you are maximising the nutrition content of those foods.

Eating for the seasons enables you to consider your eating habits if you tend to buy the same fruit and vegetables week in week out.  Below are some great reference charts for checking what is growing in season for Melbourne.  If you are living in any other region in Australia simply go to seasonalfoodguide.com.

Get out there and start exploring some new fruits, vegetables and herbs that you may not have cooked with or eaten before.

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Screen Shot 2016-01-12 at 4.48.31 pmImages: seasonalfoodguide.com

HQ MUSE // Alice Chien, Intent Mind

Our HQ Muses are people in the Holistic HQ community who are brave, creative, big-hearted and inspiring. They are ambassadors for what we strive to achieve – a thriving and joyful wellness collective, built around our shared passions for good health, a balanced lifestyle and spirited, happy wellbeing. Read on below for an interview with our very first Muse, the gorgeous Alice Chien!

Alice

Alice Chien is a career ninja who helps big hearted peeps find and do work they believe in. She likes meeting people who are feeling stuck, hating on their jobs and hanging for a change because she knows they’re sitting on a huge amount of potential. Potential for growth, digging deep and action taking. All the good stuff.

Alice started her business Intent Mind because when she went through a career crossroads a while back she found it confusing, overwhelming and lonely. No one should do this stuff alone. Knowing what she knows now, she has tailored coaching programs to help career adventurers work out their journey ahead, with a clear mind, a bulletproof process and tailored support.  

1. Through your work as an NLP practitioner and career coach, you love to help people find their passion. What led you on the path to find your own passion?

Years ago, I got the job I had dreamed about since my uni days. The organisation I was working for was amazing, on paper, the role I was allowed to play was amazing, but it did not feel all that amazing. In contrary I felt drained and a lot of times unhappy. While the missing elements are obvious to me now, I didn’t really understand what was going on back then. I felt like I had something wrong with me.

Through my attempts at understanding my own psychology, my drivers, my needs and triggers I realised I loved learning about what internal and external conditions are required for people to feel fulfilled and good about themselves.

Because of the rocky time I had working out my future career, and the havoc it played on my professional and personal life, I have a high value on helping people work this problem out. I believe when people are inspired and aligned with the work that they do, their ability to add value to others and themselves goes gangbusters. I often think I have the best job in the world. Definitely for me anyway!

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2. You’ve set up your own thriving business, Intent Mind (www.intentmind.com.au). How did you find your feet as a business owner?

With plenty of help! I’ve had a coach or mentor support me at every stage of this journey. They’ve been part of my business and my workflow. For example, in a coaching program, you meet up with a coach fortnightly, they add value to the problems you’re facing, provide accountability, prod with great questions and direct you to great resources. It’s really helped keep me in perspective of what’s really important to my goals and kept me moving along. I’d say surrounding yourself with people that believe in you is one of the keys to businesses thriving. Without this input, the confidence, momentum, and resources you need to draw from is missing. Today, I love playing that supportive role for others where I can.

3. What was your first ever job? What skills did you learn that you still find yourself tapping into today?

First ever job was working in the family newsagency selling Tattslotto tickets, newspapers, dry cleaning and cigarettes as a teenager. People came in from all walks of life. In any one day there’d be office workers, Chinatown restaurant staff, asian international students, drug dealers, tourists and out of towners. Most people were kind and friendly. Some barely acknowledged your presence except to pay the bill. There’s a resilience and flexibility you gain from customer service roles serving people with different needs. One of the skills I still tap into today is understanding and meeting people where they’re at and being flexible to their needs.

4. Who do you call your mentor? Why do they play such an important role in your life?

I’m really grateful to have had a few mentors over the years who I turn to for their unique special magic. One mentor I’ve gained so much wisdom from is Benjamin Harvey. He shows up authentically and adds value wherever he goes. He’s taught me so much about the power of storytelling, how to ask meaningful questions, how to manage my energy and my time and how to build a business from the heart. He’s a boss at helping people to progress in their lives and take action. A lot of the methods he’s taught me I continue to use with my coaching clients with outstanding results.

5. What’s your all-time favourite memory? What draws you back to it?

All time!! Not sure about all time, but one memory that I’m going to love forever is looking after monkeys in Ecuador in the Amazon volunteering through an organisation called Merazonia. There was this woolly monkey named Diego, who was being picked on and ostracised by his Woolly monkey peers. As such he was in an enclosure by himself, in a spot deep in the jungle. Because Diego was alone and craved company he was the only monkey we were allowed to touch. The memory I have is being in the thick of the jungle, sitting next to Diego, picking at and scratching his back. I felt like a monkey and we shared a nice quiet time. I love this moment and this time I spent in the jungle with no electricity or technology around. My biology said yes to it big time to being in the jungle.

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6. What was 2015 for you?

2015 turned out to be a contrasting year. In February I came home from an incredible 6 month South American adventure overseas with my partner Ben and THEN attempted throw myself into work double time when coming back to Melbourne. At times I was loving the feeling of busting through work, achieving goals, other times I felt like I was way too loaded. I learnt lessons about my own self care deal breakers and now prioritise a lot more time to balance out the go go nature of having my own business.

7. What are your hopes for 2016?

To focus on one meaningful thing at a time and to be really present with it. Clear and present.

Aside from that the roadmap ahead includes: making a lovely little home with my main man Ben, cooking and eating more home made foods than ever before using my growing collection of kitchen gadgets and launching an 8 week online program that helps people to uncover careers they will thrive in.

8. You’re also involved with a purpose-filled, authentic community of leaders via Collective Potential (www.collectivepotential.com.au). What inspires you about the community you’re creating there?

I love what we’re creating at Collective Potential! Our event and program spaces help people find what they need to live fulfilling lives. There’s a whole spectrum of why people come to experience what Collective Potential offers, but ultimately by making real connections and having the support of others, we become our best selves. It’s totally inspiring seeing people come into our rooms, challenge themselves and light up with their potential. The stories participants have shared about what they’ve gained and achieved after Collective Potential workshops are incredible. I get massively inspired by the changes people make because they’ve found this community. It’s powerful stuff.

9. You’re a seriously busy lady! What keeps you grounded? How do you take care of yourself in your downtime?

In my calendar I block out “me time” style activities where I get to do whatever I feel like without any guilt or feeling like I should be doing something else. These activities include yoga, meditation, peppermint tea, lying in bed reading or writing in a book. Also I find that unless I schedule these in either they don’t happen. There is a decent amount of planning that goes into keeping my life feeling balanced actually! And I don’t always get it right.

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10. What’s the last book that you couldn’t put down? Why did it have such an impact on you?

Mom & Me & Mom by Maya Angelou – it’s a biography and memoir by Maya starting from age 13 growing up with a mother that was at times difficult to love. Reading her story gave me a new respect of the experience of mothers who don’t fit in the motherly mould and the painstaking decisions women sometimes have to make. Maya Angelou writes in a way that pours your heart into 100 different shapes. It’s an amazing read.

11. You have 24 hours left on Earth, and $10,000 in your pocket. What would you do?

I’d fly/arrange for all my favourite peeps to meet me in a giant hot tub or a waterside oasis, kick back with fruit shakes, good snacks and tell them how much I loved them and what they meant to me. I’d give the remainder cashola to Oxfam, but I reckon the $10,000 would be tapped out after that!

F: https://www.facebook.com/IntentMind
I: https://www.instagram.com/alicewchien/
W: www.intentmind.com.au