mik_ruff_folio_2014

M I K R U F F D E S I G N
F O L I O

P O W E R L I V I N G
M O D E R N Y O G A
Modern Yoga is a product developed
for Duncan Peak of Power Living
Australia Yoga in 2012-13

M O D E R N Y O G A
Over 80 pose
illustrations

M O D E R N Y O G A
BANNER
FB TILE
Modern Yoga
by Duncan Peak
POSTCARD
A1
$39.95
Out Now
Join Duncan and
embark on a journey
of self-discovery and
transformation,
bringing you closer
to your authentic self.
Are you ready?
Modern Yoga
by Duncan Peak
A definitive guide to transforming mind, body and spirit. Modern Yoga is a book about the physical
and philosophical yoga practice of Power Living - it focuses on developing a person’s spiritual
wellbeing as well as their physical and mental health.
There’s nothing mystical about our yoga, nor unattainable or even complex.
It embraces all traditions and teachings with equal respect. It’s a simple, holistic practice
that develops a greater connection to life.
Evolve your body, your mind and gain a deeper connection to the spiritual side of yourself.
You’ll never be the same again!
Core yoga poses
explained and illustrated
Discover the power
of meditation
Yin yoga sequences
Understand your belief
systems and change your
mental state for the better
Nutrition and the
benefits of eating well
Be touched by the wisdom
of traditional yogic teachings
Modern Yoga Marketing - A3 - v2.indd 1 4/08/2014 2:52 am
A definitive guide to transforming mind, body and spirit.
Modern Yoga is a book about the physical and philosophical yoga practice
of Power Living - it focuses on developing a person’s spiritual wellbeing as
well as their physical and mental health. It’s a simple, holistic practice that
develops a greater connection to life.
$39.95
Out Now
Buy online at www.powerliving.com.au/modernyoga
MY-postcard-v1-August.indd 1 4/08/2014 2:59 am
Print and digital marketing collateral.

L O N E L Y P L A N E T
D E S T I N A T I O N S E R I E S
Print and digital marketing
collateral.

D E S T I N A T I O N S E R I E S

E L E C T R I C P I C T U R E S
C O N C E P T D E S I G N

D I S A S T E R P L A N
C O N C E P T D E S I G N

P O C K E T G U I D E S E R I E S

Signage
Option 1 (Recommended)
Signage
M E L B O U R N E P O L Y T E C H N I C
C A M P U S S I G N A G E & W A Y F I N D I N G D E S I G N
L1 International Office Television Unit Hospitality, Skills Recognition, Massage, Beauty & L2 Campus Manager Conference Room 1 Conference Room 2 Meeting Room 3 L3 Cafeteria
Commercial Cookery Building A Collingwood
Directory
A Yarra Edge
Music Centre
B Information
C Library
Signage
Horticulture
Prayer Room
Horticulture
Prayer Room
C O L L I N GWOOD
C O L L I N GWOOD
Horticulture
Prayer Room
H E I D E L B E R G
Signage
Signage
Signage
Pre-Apprenticeships
Apprenticeships
Certificates
Short Courses
Diplomas
Degrees
VCAL
C O L L I N GWOOD
PRESTON
Horticulture
Prayer Room
Horticulture
Prayer Room
H E I D E L B E R G
PYLON SIGN (BIG)
Horticulture
Prayer Room
Horticulture
Prayer Room
BUILDING SIGN LETTER
& CONTENTS
BUILDING SIGN
LETTER, CONTENTS &
WAYFINDING
DIRECTORY SIGN
A Yarra Edge
Music Centre
B Information
C Library
C O L L I N GWOOD
Horticulture
Prayer Room
C O L L I N GWOOD
A Yarra Edge
Music Centre
B Information
C Library
C O L L I N GWOOD
CAMPUS SIGN (SMALL)
BLADE SIGN (SMALL)
Page 3
L1 International Office Television Unit Hospitality, Skills Recognition, Massage, Beauty & Pathology
L2 Campus Manager Conference Room 1 Conference Room 2 Meeting Room 3 L3 Cafeteria
Commercial Cookery / Bistro Building A Collingwood
Directory
A Yarra Edge
Music Centre
B Information
C Library
H E I D E L B E R G
Pre-Apprenticeships
Apprenticeships
Certificates
Short Courses
Diplomas
Degrees
VCAL
PRESTON
Horticulture
Prayer Room
Horticulture
Prayer Room
H E I D E L B E R G
PYLON SIGN (BIG)
& CONTENTS
BUILDING SIGN
LETTER, CONTENTS &
WAYFINDING
DIRECTORY SIGN
A Yarra Edge
Music Centre
B Information
C Library
A Yarra Edge
Music Centre
B Information
C Library
CAMPUS SIGN (SMALL)
BLADE SIGN (SMALL)
CAMPUS SIGN
Differentiation
Light the Navy and to change a excitement.
Page 3
L1 Room
International Office A124
Television Unit A124
Hospitality, Skills Recognition, A124
Massage, Beauty & Pathology
L2 Room
Campus Manager A124
Conference Room 1 A124
Meeting Room 3 A124
L3 Room
Cafeteria
Commercial Cookery / Bistro A124
L4 Room
L5 Room
Elicos A124
Yamac A124
L6 Room
Hospitality
Workplace Training A124
Information Technology A124
L7 Room
Hospitality
Building A Collingwood
Directory
A Yarra Edge
Music Centre
B Information
C Library
H E I D E L B E R G
Pre-Apprenticeships
Apprenticeships
Certificates
Short Courses
Diplomas
Degrees
VCAL
PRESTON
Horticulture
Prayer Room
Horticulture
Prayer Room
H E I D E L B E R G
PYLON SIGN (BIG)
& CONTENTS
BUILDING SIGN
LETTER, CONTENTS &
WAYFINDING
DIRECTORY SIGN
A Yarra Edge
Music Centre
B Information
C Library
A Yarra Edge
Music Centre
B Information
C Library
CAMPUS SIGN (SMALL)
BLADE SIGN (SMALL)
CAMPUS SIGN
Differentiation
Light Blue represents
the past... NMIT.
Navy Blue, the grid
and angular design
to be used to ring in
change and create
a real sense of
excitement.
Page 3
L1 International Office Television Unit Hospitality, Skills Recognition, Massage, Beauty & Pathology
L2 Campus Manager Conference Room 1 Conference Room 2 Meeting Room 3 L3 Cafeteria
Commercial Cookery / Bistro Building A Collingwood
Directory
A Yarra Edge
Music Centre
B Information
C Library
H E I D E L B E R G
Pre-Apprenticeships
Apprenticeships
Certificates
Short Courses
Diplomas
Degrees
VCAL
PRESTON
Horticulture
Prayer Room
Horticulture
Prayer Room
H E I D E L B E R G
PYLON SIGN (BIG)
& CONTENTS
BUILDING SIGN
LETTER, CONTENTS &
WAYFINDING
DIRECTORY SIGN
A Yarra Edge
Music Centre
B Information
C Library
A Yarra Edge
Music Centre
B Information
C Library
CAMPUS SIGN (SMALL)
BLADE SIGN (SMALL)
CAMPUS SIGN
Page 3
L1 Room
L2 Room
Campus Manager A124
Meeting Room 3 A124
L3 Room
Cafeteria
L4 Room
L5 Room
Elicos A124
Yamac A124
L6 Room
Hospitality
L7 Room
Hospitality
Directory
A Yarra Edge
Music Centre
B Information
C Library
H E I D E L B E R G
Pre-Apprenticeships
Apprenticeships
Certificates
Short Courses
Diplomas
Degrees
VCAL
PRESTON
Horticulture
Prayer Room
Horticulture
Prayer Room
H E I D E L B E R G
PYLON SIGN (BIG)
& CONTENTS
A Yarra Edge
Music Centre
B Information
C Library
A Yarra Edge
Music Centre
B Information
C Library
CAMPUS SIGN (SMALL)
BLADE SIGN (SMALL)
CAMPUS SIGN
Differentiation
the past... NMIT.
Navy Blue, the grid
and angular design
change and create
a real sense of
excitement.
BUILDING SIGN
LETTER, CONTENTS &
WAYFINDING
DIRECTORY SIGN
Page 3
L1 Room
L2 Room
Campus Manager A124
Meeting Room 3 A124
L3 Room
Cafeteria
L4 Room
L5 Room
Elicos A124
Yamac A124
L6 Room
Hospitality
L7 Room
Hospitality
Directory
A Yarra Edge
Music Centre
B Information
C Library
H E I D E L B E R G
Pre-Apprenticeships
Apprenticeships
Certificates
Short Courses
Diplomas
Degrees
VCAL
PRESTON
Horticulture
Prayer Room
Horticulture
Prayer Room
H E I D E L B E R G
PYLON SIGN (BIG)
& CONTENTS
BUILDING SIGN
LETTER, CONTENTS &
WAYFINDING
DIRECTORY SIGN
A Yarra Edge
Music Centre
B Information
C Library
A Yarra Edge
Music Centre
B Information
C Library
CAMPUS SIGN (SMALL)
BLADE SIGN (SMALL)
CAMPUS SIGN
Differentiation
the past... NMIT.
Navy Blue, the grid
and angular design
change and create
a real sense of
excitement.

Elements - Primary and Wayfinding
Wayfinding Graphics derived from logo
M E L B O U R N E P O L Y T E C H N I C
A N A T O M Y O F S I G N S
(option 1)
white
replacement
locating
signage
of
whether
building
Signage
STREET LEVEL/CAMPUS SIGN WAYFINDING/CAMPUS
C O L L I N GWOOD
A Yarra Edge
Music Centre
B Information
C Library
Horticulture
Prayer Room
A Yarra Edge
Music Centre
B Information
C Library
Cyan
Wayfinding/locating
(on campus)
On Wayfinding
signs the Melbourne
Polytechnic logo is
secondary to the
wayfinding and
locating system
Street level signs feature
the new Melbourne
Polytechnic logo.
Always at the top.
Navy Blue - c ampus location
Wayfinding
Navy Blue
Street level/roads
around campus
Design feature
Angular design reflects
the logo design
Signage
Signage

N M I T
E V E N T I D E N T I T Y D E S I G N
BACHELOR OF MUSIC PRESENT THEIR 2014
GUEST ARTISTS:
BASSIDI KONÉ (MALI)
SIMON LEWIS (AUSTRALIA)
2742 CA Intercultural Music Concert 2014 DL_v5.indd 2 13/05/2014 2:10 pm
INTERCULTURAL
MUSIC CONCERT
BACHELOR OF MUSIC PRESENT THEIR 2014
NMIT is proud to present an
Intercultural Music Concert.
This is an opportunity to experience the
worlds of music explored by students in
the Bachelor of Music.
Don't miss out – reserve your seat now*!
Each semester the Bachelor of Music
course gives students in its degree an
opportunity to showcase their learning
within its intercultural music studies
before an audience.
The event is run by students from our
Music Performance, Live Production
Theatre and Events programs and is
held at the Yarra Edge Music Centre
at the picturesque Fairfield campus.
Reserve your
seat now
Don't miss out
– reserve your seat now*!
*Seat reservation recommended
When:
Thursday May 29
7.00 pm
Where:
Yarra Edge Music Centre
Building G, Room 101
NMIT Fairfield Campus
(Melway reference 44H1)
Cost:
Free Entry
(Booking recommended)
GUEST ARTISTS:
BASSIDI KONÉ
(MALI)
SIMON LEWIS
(AUSTRALIA)
[2742][MCC][120514]
2742 CA Intercultural Music Concert 2014 A4_v3.indd 2 13/05/2014 2:14 pm

F I G H T L I K E A G I R L I N T E R N A L C A M P A I G N

N M I T
M A G A Z I N E D E S I G N

B E S T T R I P S S E R I E S
Best Trips was a series developed in 2013 to better
serve it’s target market - US (and european) road
trippers with a limited amount.

B E S T T R I P S S E R I E S
A suite of well
thought-out tools
help to make
quick decisions

L A N G U A G E & C U L T U R E
New developed
map contents to
aid decision mak-ing
and help locate
‘Classic Trips.

Y O G A M E D I C I N E
O P T I M A L H E A L T H
TIFFANY CRUIKSHANK
L.AC, MA OM, E-RYT500
OPTIMAL HEALTH
F O R A V I B R A N T L I F E
A 30-DAY PROGRAM TO DETOXIFY
AND REPLENISH BOD Y AND MIND
OPTIMAL HEALTH
TIFFANY CRUIKSHANK
R A M
E P L E N I S H
OPTIMAL HEALTH
TIFFANY CRUIKSHANK

W E E K O N E
D I G E S T &
E L I M I N A T E
WE BEGIN TO UNLOCK AN INCREDIBLE
POTENTIAL TO TRANSFORM OUR LIVES FROM
MEDIOCRITY TO GREATNESS, WHERE WE CAN
ENJOY AND BE FULLY PRESENT IN OUR LIVES.
3 1
W E E K F O U R
R E S T O R E &
R E V I T A L I Z E
EVERYTHING THAT YOU SAY TO YOURSELF OR BELIEVE
ABOUT YOURSELF AFFECTS YOU MENTALLY, PHYSICALLY AND
EMOTIONALLY. THINKING POSITIVELY CAN GREATLY CHANGE
YOUR OUTLOOK AND REDUCE YOUR STRESS LEVELS.
W E E K T H R E E
C L E A R
F L U I D S
AS YOU APPROACH YOUR YOGA PRACTICE,
MAKE IT AN ACT OF APPRECIATION FOR YOUR
BODY AND HEALTH.

W E E K T H R E E
C L E A R
F L U I D S
AS YOU APPROACH YOUR YOGA PRACTICE,
MAKE IT AN ACT OF APPRECIATION FOR YOUR
BODY AND HEALTH.
1 Viloma Pranayama
Viloma pranayama is a practice of patience and contentment, resting the nerves and calming the brain. When
done lying down it is used for fatigue, weakness or strain. When seated it is said to create exhilaration, endurance
and calmness.
Start with several rounds of ujjayi pranayama. Exhale completely. Inhale a third of the way and hold briefly, then
inhale two thirds and hold briefly, lastly inhale completely and hold. Exhale slowly and repeat 3-5 times. Then
continue ujjayi pranayama for several rounds.
8 Extended Side Angle Pose (Utthita Parsvakonasana)
This is another great pose to stimulate the liver and digestive organs as well as the kidneys. This pose, along with
all the standing poses, is great for learning stability of body and mind.
W E E K
T H R E E
Y O G A
This week we Xxxxxxxxxx xx xxxxx
xxxx xxxxx xxxx.
5 Sun Salutation, Version B
(Week One)
REPEAT 5 T IMES
6 Triangle Pose (Week Two)
HOLD FOR 5 -10 B REATHS E ACH S IDE
7 Revolved Triangle (Week
Two)
2 Cat/Cow (Week One):
REPEAT 5 -10 T IMES
3 Tabletop Stability (Week
One)
4 Sun Salutation, Version A
(Week One)
REPEAT 3 -5 T IMES
EXTENDED SIDE
ANGLE POSE
(5–10 B REATHS
EACH SIDE)
Y O G A 89
2
2 2
W E E K
T H R E E
D A Y F I F T E E N
W E E K T H R E E
T H E D AY A T
A G L A N C E
Today, as you start Week
Two, think about and plan
for the coming days.
Read the section on
carbohydrates in the
Nutrition chapter.
Write down your exercise
goals for this week.
Plan time for a sauna this
week.
Continue your daily yoga
practice and the weekly
overview tasks.
CARBOHYDRATE EDUCATION
Read the Carbohydrates section in the Nutrition chapter and start to
incorporate this information into your daily eating.
ACTIVITY GOALS
Take time today to write down your specific exercise goals for this
week.
SWEAT I T O UT
Find time this week to sweat. Many spas or clubs will let you use their
sauna for a small fee. Call around and find a way to sweat out some
of those toxins this week. Try to sweat vigorously 2-5 times this week
(make sure you replace your electrolytes and water afterwards). A hot
yoga class will help you sweat, but take some time to relax in a sauna
one day instead of hot yoga if that is what you normally do. If you
are used to doing Bikram yoga, you may want to try some unheated
classes and take some time to relax in a sauna instead. Due to the fact
that you lose vital minerals when you sweat I don’t recommend doing
both.
DIETARY C HANGES
Drink the cranberry beverage. Continue decreasing sugar, alcohol,
caffeine, wheat and dairy.
YOGA P RACTICE
Follow the yoga sequence described in the Week Three overview.
D A Y B Y D A Y
1
8
15
22
2
9
16
23
3
10
17
24
4
11
18
25
5
12
19
26
6
13
20
27
7
14
21
28
M Y P R O G R E S S
94 D A Y B Y D A Y D A Y B Y D A Y 95
2 2
13 Fish Pose (Matsyasana)
This pose stimulates both the kidneys and adrenals as well as expanding the chest and benefiting the lungs.
Traditionally it is used as a counter pose to shoulderstand as well.
14 Twist (Week Two):
15 Pigeon Pose (Eka Pada Rajakpotasana)
Pigeon Pose is an important pose for the hips and lower back. Many people carry tension, physical and
emotional, in this area making it an important pose to come back to. Tension in this area often contributes to
hip and lower back pain and stiffness. There are several layers of muscles in the area so depending where you
are tight will determine where you will feel it. The beauty of this pose is that as you start to release some of the
superficial muscles you can get into some of the deeper musculature of the hip with the same pose.
9 Locust Pose (Salabhasana)
This pose is great for toning the kidneys and adrenals as well as cultivating a strong and supple spine. This pose
works the postural muscles of the back to improve the posture and therefore the health of the spine and nervous
system as well.
10 Boat Pose (Week Two)
REPEAT 3 -5 ROUNDS, 5
BREATHS E ACH
11 Bridge Pose (Week
Two)
REPEAT 3 -5 ROUNDS, 5 -10
BREATHS E ACH
12 Shoulder Stand
(Sarvangasana)
Shoulder stand is a very important inversion
when done properly. As I stated previously,
this book is not meant to be a substitute for
yoga instruction so if you haven’t done this
pose before I recommend learning it under
a teacher’s guidance. The benefits of this
pose could go on for pages and would cover
just about every organ and system of the
body. For our purposes this pose is important
in detoxification for its inverted effects of
bringing the blood back to the heart. The
veins bring blood back to the heart; unlike
the arteries, they rely on valves and the
muscle contractions around them to push
the blood through them back to the heart.
The inversions encourage the return of
blood through gravity to take out toxins and
revitalize the blood.
FISH POSE (5-10 BREATHS)
Press through elbows to lift the
chest, press sitting bones down to lift
low back away from the floor, top of
the head is light on the floor, elbows
and shoulders away from the ears.
LOCUST POSE (STAY FOR
5–10 B REATHS, 2 –3 T IMES)
Roll shoulders back, lift sternum, lift
inner thighs, reach out through top of
head and tips of toes, unclench glutes.
PIGEON POSE
(1–2 M INUTES O N E ACH S IDE)
Find a place you can relax into and get a
nice hip stretch, keep the foot in close to
you for an easier stretch (you should never
feel discomfort in the knee in this pose).
Option: If hip is off the floor, put a block or
rolled blanket under it (lower right photo)
so you can relax; there shouldn’t be any
discomfort in the knee.
SHOULDER S TAND
(HOLD FOR 1 –4
MINUTES O R 1 0–20
BREATHS)
Reach up through feet,
legs press into each other,
shoulders roll back out of
ears and shoulder blades
draw together so that none
of the vertebra press into
the floor, chin away from the
chest so there is a natural
curve in the neck.
Option: If this is too much on
the neck, use a blanket under
the shoulders to lift the head
and neck off the floor or lay
with your legs up the wall
and hips on the floor or skip
the pose.
90 Y O G A Y O G A 91
16 Savasana (Week One): 3-5 minutes
Take Savasana for 3-5 minutes, then come to a comfortable seated
position on a cushion or rolled blanket for meditation.
17 Meditation with Mindfulness
Mindfulness meditation is a technique that focuses your awareness so it
can tap right into your relaxation response. When you sit to meditate, pay
attention to the sensation at the tip of the nose with every inhalation and
exhalation. Start by observing your whole nose; as you get more practiced
in this meditation, you can narrow your focus to the end of the nostrils
and then to the space between the upper lip and the nose. Eventually
you can concentrate on an area the size of the tip of a pin.
YOGA INDEX
For a complete rundown of
all poses in this program,
please see the Yoga Index.
YOGA SUMMARY
(WEEK TWO)
2 2
Pranayama with Nadi
Shodhanam
Cat/Cow
Tabletop Stability
Sun Salutation, Version A
Sun Salutation, Version B
Triangle Pose
Revolved Triangle
Boat Pose
Bridge Pose
Twist
Savasana
Meditation
92 Y O G A Y O G A 93
YOU R D AY A T
A G L A N C E
Your feet not only
transport you, but they
ground you as well. Today,
give them the attention
they deserve.
3 3
Enjoy a detoxifying
footbath.
Practice more myofascial
release.
Continue your daily yoga
practice and the weekly
overview tasks.
FOOT DETOXIFICATION
Try a detoxifying footbath before bed. The footbath in itself will help
calm the nervous system to prepare you for a deeper, more restful
sleep. Here are some types of treatments to choose from:
Epsom salts: detoxifying and relaxing (¼ cup)
Baking soda: alkalinizing, good for skin irritations (2 oz.)
Seaweed: detoxifies and re-mineralizes (½-1 oz., powdered or
micronized)
Essential oils: Juniper berry, rosemary or grapefruit are all
detoxifying (use 2-6 drops)
Myofascial Release. Continue myofascial techniques to release the
feet and back.
FOOT RELEASE
The feet do so much for us and are often a source of tension from
walking, running, poorly fitting shoes, pointed toes or heels. The
fascia on the back side of the body begins on the underside of the
foot and continues up the back of the calves, hamstrings, sacrum, low
mid- and upper-back and neck to the back of the skull. Because of the
fascial tension contribution this release can help any of these areas.
For this one you will need a tennis ball or golf ball.
BACK RELEASE
This is a great technique for releasing the tight erector spinae muscles
along the sides of the spine that are often overused and strained
in many cases of lower back pain. This can also be a very calming
technique for the nervous system to counteract stress or to help you
relax before bed.
You will need two tennis balls. Refer to the photo for proper
placement of the tennis balls.
DIETARY C HANGES
Drink the cranberry beverage. Continue decreasing sugar, alcohol,
caffeine, wheat and dairy.
YOGA P RACTICE
Follow the yoga sequence described in the Week Three overview.
D A Y T W E N T Y
W E E K T H R E E
1
8
15
22
2
9
16
23
3
10
17
24
4
11
18
25
5
12
19
26
6
13
20
27
7
14
21
28
M Y P R O G R E S S
104 D A Y B Y D A Y D A Y B Y D A Y 105

F R E E L A N C E
B R A N D I N G & I D E N T I T Y D E S I G N

I V A N H O E F I T N E S S
B R A N D D E V E L O P M E N T
Bootcamp
Group fitness with 10 to 20 people, our Instructors are specially trained and accredited
to ensure you get the results you want in a fun, motivational and professional setting.
When?
session 1 session 2
Sat 7am – 8am –
Sun 7am – 8am –
Mon 6am – 6.45am 9.30am -10.15am
Tue 6am – 6.45am 9.30am -10.15am
Wed 6am – 6.45am 9.30am -10.15am
Thu 6am – 6.45am 9.30am -10.15am
Fri 6am – 6.45am 9.30am -10.15am
Where?
Ford Park,
Oriel Road,
Ivanhoe
DAREBIN RD
ORIEL RD
FORD
PARK
LIVINGSTONE ST
CREEK
DAREBIN
Prices
Casual $20
6 week block (4 sessions a week)
pay up front $360 ($120 saving)
12 week block (4 sessions a week)
pay up front $695 ($265 saving)
BANKSIA ST
BELL ST
UPPER HEIDELBERG RD
Contact
Adam Dunn
Mobile - 0417 509 312
Email - ivanhoefitness@gmail.com
Personal Training available
if not now... then when?
BOOK NOW
0417 509 312
IF poster v2.indd 1 11/07/2014 8:31 am
Contact
Adam Dunn
Mobile - 0417 509 312
Email - ivanhoefitness@gmail.com
Personal Training available
if not now... then when?
IF poster v2.indd 1 FB BANNER
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