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ITBS or Iliotibial Band Syndrome


by (Physiotherapist)

Do you experience pain on the outer part of your leg? Is it possible that you may have a problem with your ITB? ITB stands for the iliotibial band. The iliotibial band is not a muscle, it is fascia that … read more »


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Stretching


by (Osteopath & Clinical Pilates Instructor)

Everyone knows that stretching and gaining flexibility is a great way to help reduce the chance of injury, but you may be unaware of the different types of stretching and when each type is optimally used. Below I have explained … read more »


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What makes a good shoe?


by (Podiatrist)

Footwear Footwear can play a vital role in preventing and managing injuries, as well as allow us to perform at our best. Whether it is for sport, walking, or using for work it is important you are wearing shoes that … read more »


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Runners Knee – Patellofemoral Pain Syndrome


by (Physiotherapist & Clinical Pilates Instructor)

Running. For some of you this is an activity that stopped eons ago. A forgotten activity that your body once endured. For others it is part of your daily life, like brushing your teeth or eating breakfast. But for those … read more »


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‘Bring a plate’ Salad Options


by (Dietitian and Sports Dietitian)

It is coming into the Christmas season and with many parties coming up you may be asked to bring a salad or plate of food to share. Why not try one of these yummy dietitan approved salads! Green Bean Salad … read more »


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Mat Pilates Exercises to Try at Home!


by (Osteopath & Clinical Pilates Instructor)

Mat Pilates is well known form of exercise and is commonly used as a beginner level for new clients wishing to try Pilates. The focus of mat Pilates is to establish the body’s core or ‘powerhouse’ as creator Joseph Pilates … read more »


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Osteoarthritis – Do I need a replacement?


by (Physiotherapist)

As a physiotherapist, one question I find that is commonly asked by patients to me is – I’ve been diagnosed with arthritis, when do I know I need a total hip or a total knee replacement? Firstly let’s define arthritis. … read more »


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Massage & The Pregnant Body


by (Remedial Massage Therapist & Pilates Instructor)

There are many physiological, structural, and psychological changes that occur daily when you’re pregnant. You may experience constant growing pains from the increase in bodily mass, hormonal changes, and continuous dropping of the ... read more »


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Recipes for the sweet tooth


by (Dietitian and Sports Dietitian)

Coconut Lime Raspberry Chia Pudding Serves 2 Ingredients: 1 cup raspberries 1/2 cup tinned lite coconut milk 1/2 cup unsweetened almond milk or other milk 2 tbsp chia seeds 1 tbsp sweetened shredded coconut 1 tsp of sweetener (try stevia, honey ... read more »


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Snow Season Prep


by (Osteopath & Exercise Scientist)

Now the days are shorter and nights cold, the author of this article is excited. Why? SNOW SEASON is here! And what a season it is so far! In this weather i believe there are very few better ways to … read more »


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Skin Fold Testing


by (Dietitian and Sports Dietitian)

What is it? Skin fold testing is one method to assess and monitor body composition. For athletes, measuring weight may not be enough. Body fat scales can be up to 5% inaccurate meaning that it’s hard to measure if body fat is ... read more »


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Helpful snow season tips!


by (Osteopath & Clinical Pilates Instructor)

If you’re a skier or snowboarder, I think we can all agree that we know that feeling of being unable to walk up our lodge stairs, sit down on a chair, or bend over to do our boots up after … read more »


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Healthy Breakfast Options


by (Dietitian and Sports Dietitian)

Looking for something yummy to mix up your breakfast routine but also want something healthy? We have you covered with these dietitian endorsed recipes below. AVOCADO TOAST WITH LEMON AND KALE TOTAL TIME: 15 minutes Serves 2-4 INGREDIENTS: 1 ... read more »


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5 Biggest Nutrition Mistakes According to a Dietitian


by (Dietitian and Sports Dietitian)

I work with people every day who are trying to improve their health and wellbeing with food. In my consults, I hear some of the same problems cropping up over and over again. So here’s my list of five nutrition … read more »


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Don’t ignore heel pain in young athletes.


by (Osteopath)

Is your young sports star suffering heel pain? Let me tell you, they are not alone. Heel pain in young growing active individuals is usually due to a condition medically known as “Severs Disease”. Although it sounds quite dramatic it ... read more »


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A brief history of Pilates


by (Osteopath & Clinical Pilates Instructor)

Did you know Pilates was created by a man? There is a common stigma around Pilates that it is centered on females, dancers and those individuals alike. It was in fact Joseph Pilates who was the creator of Pilates back … read more »


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Winter Warming Recipes


by (Dietitian and Sports Dietitian)

Looking for that comfort food to warm you up on a cold winters night but also something that is nutritious and healthy? Try our Winter Warming Recipes that are dietitian endorsed! Goulash soup Serves 4-6 Cooks in 3h Ingredients 250 … read more »


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I’ve just had an ACL reconstruction. When can I play again?


by (Osteopath & Clinical Pilates Instructor)

Are you like one of the many Melbournians who ruptured their ACL in 2017? No? Well you probably know someone who’s going through their rehab or wearing one of those huge knee braces… A common question I get asked as … read more »


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The Facts of Low Back Pain


by (Physiotherapist)

Low back pain (LBP) is the most common musculoskeletal condition affecting the adult population, with a prevalence of up to 84% in the world. The complexity involved in treating LBP symptoms is that they come from many potential anatomic ... read more »


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Hip Pain. Femoroacetabular Impingement (FAI)


by (Osteopath)

Femoroacetabular Impingement (FAI) may be a hard one to pronounce, but with the right help it isn’t hard to manage. FAI occurs when your hip joint does not form correctly during childhood developmental years. An increase in friction during ... read more »


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How good is your balance?


by (Osteopath & Clinical Pilates Instructor)

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Shoulder pain – Can I avoid surgery?


by (Physiotherapist & Clinical Pilates Instructor)

There is constant dialogue in regards to effects of surgery verses conservative therapy for the management of many musculoskeletal conditions. One such area is the shoulder. Shoulder pain is common in the general population and is one of, if not ... read more »


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Recipes for people with IBS


by (Dietitian and Sports Dietitian)

Irritable Bowel Syndrome (or IBS) can be triggered by environmental factors such as changes of routine, emotional stress, infection and diet can trigger an attack. Some people can also experience IBS from an intolerance to a group of ... read more »


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Hamstring Strain


by (Physiotherapist)

Hamstring strain is among the most common injury in sports. The hamstring is comprised of 3 muscles in the back of the leg as shown in the diagram below – the semimembranosus, semitendinosus and biceps femoris. They play an important ... read more »


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Summer Salad Recipes


by (Dietitian and Sports Dietitian)

As the weather warms up, nobody wants to be slaving away over a hot stove. Try these easy summer salad recipes for a quick lunch or speedy dinner idea! BLACKENED CHICKEN FIESTA SALAD TOTAL TIME: 25 minutes Serves 4 INGREDIENTS: For … read more »


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Using up the Christmas Leftovers


by (Dietitian and Sports Dietitian)

Leftover Christmas Turkey and Sweet Potato Frittata TOTAL: 45 minutes Serves 6 INGREDIENTS: 8 large eggs freshly cracked black pepper 30 grated cheese 2 teaspoons olive oil 1 small onion, chopped 350g peeled Sweet Potatoes, diced into 2cm ... read more »


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Ham Ribolita


by (Dietitian and Sports Dietitian)

Want some healthy and easy Christmas recipes that not only tastes great but also makes use of that leftover Christmas ham? Look no further than this Jamie Oliver recipe that has been tweaked by our own dietitian Cass!   Ingredients … ... read more »


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Hunched over?


by (Physiotherapist and Clinical Pilates Instructor)

We spend a large portion of our day hunched over due to daily activities such as desk work, driving and sitting. Our thoracic spine, commonly known as our mid-back, is designed to do more than just flexing, it also rotates … read more »


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Ankle Mobility


by (Physiotherapist and Clinical Pilates Instructor)

An ankle sprain is a relatively common injury and depending on the severity most people find themselves returning to normal function and activity after a few weeks. Many people however, return to physical activities prematurely without checking ... read more »


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Exercises for Shoulder Pain


by (Physiotherapist)

The scapular, which is commonly known as the shoulder blade, forms a connection between the shoulder and the cervical spine – it provides mobility and stability to the neck and shoulder region. When the scapular fails to function ... read more »


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Managing Sciatica


by (Physiotherapist and Clinical Pilates Instructor)

Sciatica is a term used to describe radiating leg pain which occurs along the length of the sciatic nerve. The sciatic nerve runs from your low back, through the glutes and down the back of your leg, branching into smaller … read more »


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Corns and Callouses


by (Podiatrist)

Our feet are often the most neglected part of our body. As a podiatrist, there are many aspects of the feet that we deal with. One of these being the treatment of corns and callouses. When we are on our … read more »


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Stress, Anxiety and Breathing.


by (Osteopath & Clinical Pilates Instructor)

Have you ever sat down for 10 minutes and tried controlling your own breathing? This could be a very beneficial exercise if you suffer from stress and anxiety. When we are feeling stressed our breathing rate and pattern can change … read more »


Abdominal Separation – AKA D.R.A.M. 


by (Physiotherapist & Clinical Pilates Instructor)

What is DRAM? DRAM stands for Diastasis of the Rectus Abdominis Muscle which is the separation of the Rectus Abdominis (or 6 pack) muscle. This muscle plays a big role in providing stability to your lower back and trunk. As … read more »


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Easy 20 minute spikey massage ball session


by (Osteopath & Clinical Pilates Instructor)

It can be hard to release tension and increase flexibility with a busy lifestyle, but knowing a few tricks can really make a big difference. I’ve put together this at home 20 minute spikey ball session to do just that. … read more »


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Healthy Lunchboxes make Healthy Kids


by (Dietitian and Sports Dietitian)

With school holidays having come to an end and the new school year away, there are so many things to get ready. It’s a busy time of year and getting back into a routine can be difficult – the added pressure of … read more »


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High Intensity-Functional Training: The Good, The Bad & The Ugly – Daryl Leong


by (Osteopath & Exercise Scientist)

Over the past decade health and fitness has seen a massive shift towards full-body, high-intensity training (HIT) styles – think the rise of CrossFit, F45 Training and various bootcamp style establishments. A large part of the population, ... read more »


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Healthy Muffins and Fritters with Salsa


by (Dietitian and Sports Dietitian)

Vegetable Muffins As a dietitian I see a lot of people struggle to include vegetables in their diet. These muffins are a great way to mix and match your own favourite vegetables, or use up whatever produce you have left … read more »


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Posture – a pivotal role in injury prevention


by (Physiotherapist & Clinical Pilates Instructor)

Posture – a pivotal role in injury prevention. So many of us spend hours and hours sitting at a desk, so engrossed in our work that we forget about our bodies and what they are doing. We often start out … read more »


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Injury Prevention for Runners


by (Physiotherapist & Clinical Pilates Instructor)

PREVENTING INJURY – EITHER YOU RUN THE DAY OR THE DAY RUNS YOU! With the sun finally coming out of hiding and the days getting longer, many Melbournians are taking up running to get a kick-start on their summer fitness. … read more »


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Wet Weather Workout


by (Accredited Exercise Physiologist)

I know I’m not the only one to hit a wall when it comes to keeping active during winter and spring rain. It’s cold and wet and all my usual workout habits go out the frosted window. Fortunately, I have some … read more »


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Does Stretching Prevent Injury in Exercise?


by (Remedial Massage Therapist & Pilates Instructor)

by Anita Brickle (Remedial Massage Therapist) There are many questions as to what type of stretching should be done and when during exercise. The weight of evidence now shows that a more dynamic/moving style of warm up is best done … read more »


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Exercise is the best medicine – by Brianna McDonald


by (Accredited Exercise Physiologist)

Exercise is the best medicine – Brianna McDonald (Accredited Exercise Physiologist) In the times of cave men, we had to walk, run and jump just to survive. Then technology came along and now instead of walking across the room to … ... read more »


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How to Climb Mt Everest – a Guide to Goal Setting


by (Accredited Exercise Physiologist)

Have you ever set yourself a goal that seemed too big the next day? For example, climbing Mt Everest. Seemed like a good idea at the time, right? And then when you felt puffed after walking up a hill it … read more »


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Dry Needling – breaking through needle phobia


by (Osteopath & Exercise Scientist)

As you may have noticed, dry needling has become increasingly popular over the last 10 years. You may have seen it advertised for use by your physiotherapist, osteopath and myotherapist/remedial massage therapist. But if you’ve walked into the ... read more »


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Pillows and Matresses


by (Osteopath & Exercise Scientist)

We spend a third of our lives (if you’re lucky) on our pillows and mattresses but often underestimate their influence on our health and bodies. But how do you know a good mattress or pillow to a bad one? My … read more »


I.T.B. Friction Syndrome


by (Osteopath & Exercise Scientist)

I.T.B. friction syndrome is a common condition affecting runners and one I see often. It is generally poorly understood and often poorly managed. It is a complex condition that has many facets but when all the causes are addressed the … ... read more »


Massage, and how it can benefit you with your chosen sport …


by (Remedial Massage Therapist & Pilates Instructor)

Are you a ‘gym junkie’? A local footy player? Or are you a professional athlete that is competing for a marathon or cycling event? Whatever category you fall into you should be listening and looking after your body. Not only … read more »


Has the EOFY work deadlines stressed you out?


by (Remedial Massage Therapist & Pilates Instructor)

Stress is a common cause of headaches, migraines, high blood pressure and even depression. We put our bodies through a large amount of stress on a daily basis without realising it. Emotional stresses like mental tensions, frustrations, and ... read more »


The beloved and dreaded chocolate cake


by (Dietitian & Sports Dietitian)

You might have seen a ‘health coach’ talking to a contestant on a weight shedding, make-over TV show in a way that brings them to tears of guilt. Guilt over how they live their life and how they have a … read more »


Low Salt Taco Seasoning


by (Accredited Exercise Physiologist)

Did you know that 1 packet of commercial taco seasoning has 120% of your recommended salt intake. That’s not even counting the salsa! Here is a great recipe for taco seasoning and salsa with approximately 100x less salt!! Give it … ... read more »


Rainbow Salad


by (Accredited Exercise Physiologist)

Here’s a new idea for a summer salad. Easy. Tasty. Healthy. What more could you want? Ingredients: 2 small carrots, peeled 2 Lebanese cucumbers 2.5 cups shredded red cabbage 2 green onions, thinly sliced 100g Baby Spinach leaves 50g dried ... read more »


New Years Resolutions made EASY


by (Accredited Exercise Physiologist)

Have you been a bit too festive this silly season? If so you are probably starting to think about getting healthier for 2017. When we start to think about New Years Resolutions most of us are all too familiar with … read more »


Osteopathy and children


by (Osteopath)

I have moved back to Australia after 20 years abroad and have not returned empty handed, along the way I collected a wife, three children, a degree in osteopathy and some 15 years of treating experience. The part of osteopathic … read more »


What texting does to your spine!


by (Osteopath & Exercise Scientist)

What do six sacks of potatoes, six large watermelons and an 8-year-old child have in common? All are equal to the amount of pressure texting puts on your back. We’ve all heard about the neck and back strain associated with … read more »


Some festive survival tips for the Christmas period!


by (Osteopath & Exercise Scientist)

The festive season can be a busy time for everybody where sometimes our regular routine goes out the window.  The common slippery slope of eating to our hearts content, ceasing exercise, staying up late and partying hard can undo all … ... read more »


National Nutrition Week


by (Dietitian & Sports Dietitian)

It’s NATIONAL NUTRITION WEEK!! Each year Nutrition Australia sets a challenge for the week, with this year’s challenge focusing on encouraging people to prepare more healthy meals at home. The goal? Prepare healthy meals EVERY day for ... read more »


Headaches – Literally a pain in the head!


by (Osteopath & Clinical Pilates Instructor)

If you have never suffered from a headache – then consider yourself one of the lucky Australian’s! Headaches are one of the most common problems to affect us, and date back as far as 1500BC!  According the Australian Bureau Of … ... read more »


Looking after your body during pregnancy


by (Osteopath & Exercise Scientist)

During pregnancy your body goes through many different changes. Some of these changes can lead to a range of different aches and pains or other problems in the body. It is important to look after your body throughout your pregnancy … read more »


Choc Banana Chia Pudding


by (Dietitian & Sports Dietitian)

A deliciously healthy sweet treat for those who love peanut butter. This recipe is high in fibre due to the dates, chia seeds, nuts and banana so great for bowel health, and plenty of good fats to help keep cholesterol … read more »


Mushroom and Quinoa Risotto with Brazil Nut Parmesan


by (Dietitian & Sports Dietitian)

Quick and easy, and packed full of potassium, b vitamins and protein. Brazil Nuts are a naturally high source of selenium, which is an excellent antioxidant! Recipe and image courtesy of The Healthy Chef Ingredients 20 g dry porcini mushrooms ... read more »


Tune Up – Diet and Exercise Lifestyle Program


by (Osteopath & Exercise Scientist)

We’re very excited to announce our new Diet and Lifestyle Program, “Tune Up” is up and running, and we’re keen to get you involved! Alice Bastable, Accredited Practicing Dietitian & Personal Trainer, will be running ... read more »


Food Allergies 101- a Crash Course for Mummies


by (Accredited Exercise Physiologist)

Food allergies in infants and young children are on the rise! It is estimated that approximately 10% of children under 12 months of age, 4-8% of children aged up to 5 years of age and approximately 2% of adults have … read more »


Pregnancy Massage


by (Myotherapist)

During pregnancy the women’s body goes through many physical and emotional changes, Pregnancy massage is a great way to promote wellbeing. Massage therapy can be administered safely throughout each trimester. Treatments are specifically ... read more »


Cypriot Grain Salad


by (Accredited Exercise Physiologist)

Spring is almost here…. Kind of. What better way to welcome Spring than to switch the soups for salads. I tried this fantastic salad the other day- very healthy, filling, high protein, low GI and most of all tasty. Can … read more »


Keeping your kids healthy and happy with Osteopathy


by (Osteopath & Exercise Scientist)

Infants, children and teenagers generally have plenty of energy and enthusiasm for life, bouncing back from colds, flus, accidents and other life stresses, usually quite well provided their inner health is well, their posture is balanced and ... read more »


Coconut Oil – What’s the deal?


by (Dietitian & Sports Dietitian)

Coconut oil is everywhere right now and is often accompanied by some pretty big claims. Controlling sugar cravings Boosting the immune system Good for the skin Managing diabetes Easing digestion Controlling weight It is good for your cholesterol ... read more »


Healthy Home-Made Baked Beans!


by (Dietitian & Sports Dietitian)

I love a good bean dish – on toast, in wraps, and in soups now that the Winter months have arrived. After cracking open yet another tin of baked beans the other day, I thought to myself, sure these are … read more »


Chia Polenta Porridge


by (Dietitian & Sports Dietitian)

Now that the weather is getting colder and porridge starts becoming our breakfast staple again, I thought I would introduce a delicious alternative to oats just to switch it up! Polenta and chia porridge – I made it myself a … read more »


Exercise Physiology Awareness Week 26th – 31st May


by (Accredited Exercise Physiologist)

Is something holding you back from better health? ”No single intervention has greater promise than exercise to reduce the risk of virtually all chronic diseases simultaneously…”Booth et al. Journal Applied Physiology 2000 In a world ... read more »


Achieving Work-Life Balance


by (Clinical Psychologist)

Do you feel that there aren’t enough hours in the day to do everything you need to do? You feel like you’re struggling to balance your responsibilities at work, at home, and in your relationship? If you do, you’re not … read more »


The importance of Men’s Health


by (Clinical Psychologist)

Australian men are more likely than Australian women to get sick from serious health problems. Their death rate is also much higher. The top 10 causes of premature death in men include: ischaemic (angina, blocked heart arteries) heart disease, ... read more »


The effects of stress on your body and how a Massage can help.


by (Myotherapist)

Stress affects the body in various ways and while we usually speak about stress in a negative context, there are positive attributes to a little pressure spurring us on. A certain level of stress can be a motivator to help … read more »


Why dieting doesn’t work (but why seeing a Dietitian can)


by (Dietitian & Sports Dietitian)

I find it funny that the first four letters of my job title (DIET) are so commonly associated with what I deem to be a really bad four letter word. To help explain this I have provided the following example. … read more »


Food Allergies vs Food Intolerances


by (Dietitian & Sports Dietitian)

Gluten free, fructose free, lactose free, egg free, nut free, dairy free… you name it! I am sure you have realised these terms appearing more and more frequently in magazines, health food shops and restauarants. As a dietitian who watches ... read more »


Quinoa and Dukkah Quorn Fillets


by (Dietitian & Sports Dietitian)

Here’s a quick and tasty option for all the vegetarians out there, or those looking for something to cook on Meat Free Monday! Quorn is a great alternative to other soy derived meat alternatives on the market, as it is … read more »


Osteopathy Awareness Week 13th -18th April


by (Osteopath & Exercise Scientist)

Why do we need Osteopathic Awareness Week??  Because the first question often asked to an Osteopath is ‘What is Osteopathy?’ Osteopathy is often described as ‘a great mix of everything’ by patients who have experienced more than one ... read more »


The importance of Ergonomics


by (Osteopath & Exercise Scientist)

Did you know that sitting with poor posture can put the equivalent of 17 atmospheres of pressure through your lower back and is rated as one of the most common aggravating factors to lower back pain. It is also thought that sitting for ... read more »


A new epidemic…Smart phone injuries. By Rebecca Brugman – Osteopath


by (Osteopath & Exercise Scientist)

Everybody these days has a phone – generally a smart phone.  Being such a great help in everyday life, smart phones get a lot of use – hello google maps!  So much so that injuries such as ‘blackberry thumb’ and … read more »


Cacao Coconut Energy Balls


by (Dietitian & Sports Dietitian)

Great for when you are after a quick energy hit – like a chocolate rum ball, only healthier. Cacao is the raw unprocessed form of cocoa. It is a great unrefined source of antioxidants and essential vitamins and minerals. Buckwheat … ... read more »


When a strain needs attention


by (Physiotherapist and Clinical Pilates Instructor)

What is a muscle strain? A muscle strain occurs when there is damage to a muscle fibre. This can occur in any part of the body. There are three grades of strain, ranging from minimal damage to a few muscle … read more »


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It’s all in your head: Explaining your pain


by (Physiotherapist and Clinical Pilates Instructor)

Aron Lee Ralston survived a canyoning accident in 2003, by amputating his own right forearm with a dull pocketknife in order to extricate himself from a dislodged boulder, under which he had been trapped for over five days. After freeing ... read more »


Are you doing enough exercise?


by (Accredited Exercise Physiologist)

Last week Sports Medicine Australia released new physical activity guidelines for Australian adults which saw the previous recommended amount of activity per week of 150 minutes double to the new recommendations of between 150- 300 minutes. The ... read more »


Healthy lunchboxes – A How To Guide


by (Dietitian & Sports Dietitian)

It’s the start of another school year, which means it’s time to start packing those lunch boxes again! Cue a collective groan from parents across the country. Good news! Preparing a healthy lunchbox is surprisingly easy once you follow this ... read more »


Grilled Chicken with fresh summer salad


by (Dietitian & Sports Dietitian)

It’s 5 pm and you’re wondering what on earth to cook – how about this quick, healthy and easy spicy grilled chicken dish? Not only tasty and ready in just 10 minutes, it is high in protein, high in fibre, … read more »


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Basic breathing exercises


by (Myotherapist)

Basic breathing exercises for Relaxation, Meditation, or to increase calm, focus and concentration These can be done any time of day or night – before bed, upon waking, in the shower, at the supermarket – you name it! It is … ... read more »


My time in Afghanistan


by (Osteopath)

I’m looking forward to coming home from Afghanistan in March. My time deployed to Afghanistan has been a great experience and a challenge. The role that I was part of with the Royal Australian Air Force was Flight Line Security, … read more »


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Free your Mind of Handbrake Thoughts that Hold you Back


by (Clinical Psychologist)

It was the height of the Space Race. The Soviets had just launched the first man into space and the Americans were kicking themselves that they were coming second in a two-horse race. In response, on May 25, 1961, President … read more »


Cooking demonstrations for your workplace


by (Dietitian & Sports Dietitian)

In today’s world, our lifestyle is getting busier and busier, fast foods, take out meals, microwave meals and instant noodles become something a busy worker will turn to when they don’t have time to cook. Unfortunately the nutrition ... read more »


Plantar Fasciitis – Heal my heel pain


by (Osteopath & Exercise Scientist)

Heal my heel pain Every day I have patients coming into the clinic telling me they have plantar fasciitis, diagnosed by Doctor Google. Although in many cases this diagnosis may be correct, the exercises prescribed by many internet sites may ... read more »


Foam rollers


by (Osteopath & Exercise Scientist)

Foam rollers are often prescribed at Stay Tuned to help patients self massage between treatments and reduce tightness after exercise. Foam rollers help by releasing muscle tightness or trigger points. This aids in reducing muscular and ... read more »


Christmas Eating


by (Dietitian & Sports Dietitian)

Christmas is a time for celebration and of course overindulgence in food and alcohol is very much a part of that. All the fun however, can turn sour as we think of those few extra kilos that are so much … read more »


Silly Season Exercise tips


by (Accredited Exercise Physiologist)

The festive season is upon us with all the extra opportunities for catching up with friends and family, travel and change in routine. Many people justify that this season is just once a year and they will deal with any … read more »


Creating Healthy Habits


by (Clinical Psychologist)

Do you possess enough energy to perform at your best all day every day? Are you controlling your health or is your health in the hands of people around you? In order to perform optimally, whether in the workplace or … read more »


Corporate Boot Camp


by (Accredited Exercise Physiologist)

The most important asset of any workplace is the employee. Keeping the employee in top condition within an optimal environment will in turn increase efficiency and productivity. Serotonin, a neurochemical released during exercise, causes a ... read more »


Lunchtime Yoga and Pilates for busy people


by (Osteopath & Exercise Scientist)

That culprit in the middle of the day! Most commonly referred to as the lunchtime hour. This 60 minutes gives you ample time to unwind, replenish your energy stores in the way of food and gear up for a siesta … read more »


Healthy lunches for busy people


by (Dietitian & Sports Dietitian)

Want to earn an extra $1000 a year and get healthy? Simply avoid expensive work lunch takeaways and pack your own! Replacing a cafe bought roll or takeaway pie can save you around $22.50 a week, or $1080 a year … read more »


Sit and Snack or Lengthen and Strengthen?


by (Osteopath & Exercise Scientist)

That culprit in the middle of the day! Most commonly referred to as the lunchtime hour. This 60 minutes gives you ample time to unwind, replenish your energy stores in the way of food and gear up for a siesta … read more »


Christmas Cheer Not Christmas Kilos!


by (Dietitian & Sports Dietitian)

You’ve had a big year and your staff are gearing up for the Christmas break. The holiday period brings Christmas parties, family gatherings and lots of food! All those sweets, yummy main meals and drinks can be tempting, but you … ... read more »


The Ergonomic Mouse


by (Osteopath & Exercise Scientist)

Did you know Carpal Tunnel Syndrome accounts for 15% of all workplace injuries? Ergonomics-info.com A major contributing factor as to why so many computer users experience discomfort and pain in their wrists and hands is because an ordinary ... read more »


Corporate Massage


by (Osteopath & Exercise Scientist)

Do you want to increase staff wellbeing and simultaneously improve company morale? Corporate massage is an ideal solution and conveniently performed either at the employee’s desk or in a suitable room or work site. For as little as $285, ... read more »


Compartment Syndrome


by (Osteopath & Exercise Scientist)

Compartment syndrome in the lower limb is essentially where the pressure within a compartment increases to a point where the nutrients supplying the structures within that compartment are either completely or partially occluded. In our lower leg ... read more »


Hydrotherapy

Benefits of Hydrotherapy


by (Accredited Exercise Physiologist)

Who can do hydrotherapy? You. Hydrotherapy is derived from the Greek words “hydro” meaning water and “therapia” meaning healing, and this form of therapeutic rehabilitation is a particularly useful mode of exercise treatment for many ... read more »


Posture, Breathing and Arthritis


by (Osteopath & Exercise Scientist)

Osteoarthritis (OA) OA is a group of chronic, degenerative conditions that effect joints (also known as Degenerative Joint Disease and osteoarthrosis). Arthritis means – inflammation of the joint but OA is more degenerative than ... read more »


What makes Stay Tuned special?


by (Osteopath & Exercise Scientist)

I have been asked many times what makes us special and why are we different. I thought it was about time (after 15 years) that I put this difference down on paper and explain how we came to be where we are … read more »


Heart Health and Cholesterol Management


by (Dietitian & Sports Dietitian)

Eating a healthy diet can reduce your risk of heart disease. If you have high cholesterol levels you can improve them by following a healthy eating pattern. What is Cholesterol? Cholesterol is a fatty substance found in the blood that … ... read more »


Diabetes Management


by (Dietitian & Sports Dietitian)

What is diabetes? Diabetes is a condition where there is too much glucose (sugar) in the blood. Glucose is the main source of energy for the body and comes from carbohydrate foods we eat. Carbohydrate foods include bread, pasta, rice, … ... read more »


R U Ok?


by (Clinical Psychologist)

The R U OK? Foundation is a not-for-profit organisation dedicated to encouraging all people to regularly and meaningfully ask ‘are you ok?’ to support anyone struggling with life. It was founded by Gavin Larkin who wanted to create a ... read more »


Nutrition and healthy eating for a new Mum


by (Dietitian & Sports Dietitian)

The arrival of your new baby is extremely exciting and stressful as it requires you to make a lot of adjustments. It is common that new mums and dads experience appetite disturbances, where they may feel disinterested in food. This … read more »


Quinoa (Chisaya Mama – ‘The mother of all grains’)


by (Dietitian & Sports Dietitian)

Quinoa, pronounced ‘keen wah’, is a small, round grain which can be light-coloured as well as red, purple and black – the latter being higher in antioxidants. It originates from the Andes, where it is cultivated by the Inca people … ... read more »


Warm up with a hearty bowl of Bean and Kale soup


by (Dietitian & Sports Dietitian)

Recipe adapted from Good Taste magazine via Body & Soul Serves 4 (prep 20 mins + 8 hours soaking time, cooking 1 hr 20) 1 cup dried beans – any type; black beans or borlotti work well 1 tbs olive … read more »


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Diabetes and the foot


by (Podiatrist)

Diabetes is a condition in which the body’s method of converting glucose into energy is not working as it should; meaning the amount of glucose in the blood is elevated. There are two common types of diabetes being: Type 1, … read more »


The Full Body Breath – Exercise and Benefits to your Health


by (Osteopath & Exercise Scientist)

Breathing should involve the whole body, particularly the abdominal and thoracic cavities, but it is not uncommon for people, especially with chronic health issues, to not breathe efficiently using the correct body mechanics, often using some ... read more »


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Grains and weight loss – the whole story!


by (Dietitian & Sports Dietitian)

It is no secret that most Australians would like to shed some unwanted kilos, however, with all of the mixed messages within the media these days how does one decipher what is the best approach to weight loss? One particular … read more »


How can massage improve general health and wellbeing?


by (Remedial Massage Therapist & Pilates Instructor)

How can I benefit from a massage? Immediately following massage, you can experience reduced tightness in the muscles, improved blood flow and breathing, plus reduced anxiety and stress. Over the long-term, massage can increase a person’s ... read more »


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10 tips to prevent back and neck pain during flights


by (Osteopath & Exercise Scientist)

Frequent business trips and long haul travel can have a detrimental effect to lower back and neck health.  Sitting for long periods in a cramped chair and a stuffy environment can create and exacerbate musculoskeletal complaints.  It’s the ... read more »


Cupping


by (Myotherapist)

Cupping dates back to 1550 BC in Egypt and has been used by various cultures over the years. Traditional Cupping is where a flame is lit inside the cup to heat the air which forms a vacuum on the skin; or a vacuum pump … read more »


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Abdominal Separation AKA Diastasis recti


by (Osteopath & Exercise Scientist)

What is a diastasis recti? This is the name for a separation of the midline rectus abdominal muscles during pregnancy. This is not something to become distressed by as around 65% of pregnant women report this occurring especially during the ... read more »


Satisfying the munchies


by (Dietitian & Sports Dietitian)

Snacks are an important inclusion to the daily dietary intake to help top up your energy stores and keep you going throughout the day. In today’s society we are quite time poor and resort to quick and readily available foods … read more »


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Stress Management: How to Ease the Strain of Everyday Life


by (Clinical Psychologist)

We all know what it is like to experience stress, and we generally have a good idea of what contributes to our stress. To create a stress free life is unrealistic, and often undesirable, as challenges that help us grow … read more »


Heart Week 5th – 11th May 2013


by (Dietitian & Sports Dietitian)

Did you know that every year almost 10,000 Australians die of a heart attack? To put that into perspective that is one Australian life claimed every 53 minutes. This week is National Heart Week, and this year the Heart Foundation … read more »


10 tips to prevent back and neck pain during flights


by (Osteopath & Exercise Scientist)

Frequent business trips and long haul travel can have a detrimental effect to lower back and neck health.  Sitting for long periods in a cramped chair and a stuffy environment can create and exacerbate musculoskeletal complaints.  It’s the ... read more »


Osteopathy & Arthritis


by (Osteopath)

As Osteopaths we spend a vast amount of time dealing with pain and suffering caused by arthritis. Many people mistakenly assume that they must learn to live with their symptoms. In many cases,  Osteopaths are able to help considerably. Pain ... read more »


The new fad: The Fast Diet


by (Dietitian & Sports Dietitian)

Brace yourselves! A new diet is getting lots of media attention and hype.  This new fad is called the Fast Diet, that comes from a book written by Dr Michael Mosley and Mimi Spencer. Dr Mosley is a medical journalist … read more »


Things to consider when buying a Footy boot


by (Podiatrist)

Footy season is just starting up and many people will be looking at buying new boot. This selection can be a difficult and frustrating process and as you will be aware conditioning of the body is important when preventing injuries. … read more »


The Benefits of Coconut Water


by (Dietitian & Sports Dietitian)

Mmmmm Coconut Water, we just LOVE it!  And for good reason because coconuts aren’t just a decorative drink to accompany you on some tropical beach.  This gift from Mother Nature is fast becoming the go-to nourishing beverage of choice for ... read more »


The Benefits of Early Morning Exercise


by (Osteopath & Exercise Scientist)

Most of us aren’t so crazy about getting up at the crack of dawn to exercise.  But it turns out that there are a number of benefits to setting your alarm clock a little bit earlier and getting your fitness on to … read more »


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What is Clinical Pilates?


by (Osteopath & Exercise Scientist)

Clinical Pilates is a modified form of exercise that was developed and used by physiotherapists to help with the rehabilitation and prevention of muscular injuries. It may be the perfect therapy to help strengthen your core muscles. Specialised ... read more »


Back Breaking News for Cricket Players

Back Breaking News for Cricket Players


by (Osteopath & Exercise Scientist)

Lower back pain in cricket… what should I look out for? Lower back pain is a common problem in cricketers due to the demands on the spine from bowling, batting and fielding. Pain caused by spinal structures may be experienced … read more »


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Biomechanics of Barefoot Running


by (Podiatrist)

The complex issues that surround barefoot running For experienced and dedicated runners the barefoot running debate has prompted a lot of discussion. These discussions center around the benefits and risks associated with this new technique. My ... read more »


Managing Depression


by (Clinical Psychologist)

The word depression brings with it a wide variety of interpretations and definitions. To most people it implies a feeling of sadness, isolation or disappointment. Most people experience feelings of sadness on a regular basis but this does not ... read more »


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Vitamin D


by (Dietitian & Sports Dietitian)

Vitamin D is a group of fat-soluble secosteroids. In humans, vitamin D is unique because it can be ingested and because the body can also synthesize it (from cholesterol) when sun exposure is adequate (hence its nickname, the “sunshine ... read more »


Shin Splints


by (Osteopath & Exercise Scientist)

Shin Splints is a common term for medial tibial stress syndrome (MTSS). It is an injury caused by overuse and ‘doing too much too soon’. MTSS is the inflammation of the periosteum of the tibia (the sheath surrounding the bone). ... read more »


Barefoot Running


by (Osteopath & Exercise Scientist)

As a Podiatrist I have been asked my opinion on Barefoot, Pose running and Chi running many times. As a runner myself, this is also a topic that interests me greatly and which I am always researching. As you can … read more »


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10 simple steps to help de-stress


by (Osteopath & Exercise Scientist)

There is no shortage of stressful news these days: natural disasters and economic crisis combined with personal life dramas, layoffs, illness, money woes, temper tantrums, and traffic jams, and it is clear that stressful situations are constant ... read more »


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Sports Nutrition 101 – Beach Volleyball


by (Dietitian & Sports Dietitian)

Healthy eating is the back bone of a fit and trim volleyball player. A diet which is high in carbohydrate and protein is important to maintain strength and agility throughout the day. Every player will have individual requirements and these ... read more »


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Combating Desk Disease


by (Osteopath & Clinical Pilates Instructor)

With working hours getting longer, people are spending more and more time seated at their computer.  We at Stay Tuned are seeing an increasing number of people complaining of headaches, neck and back pain.  So, what can you do to … read more »


Stress Fractures


by (Osteopath & Clinical Pilates Instructor)

With the warm days and nights a distant memory, and the cold wintery nights upon us, some of us will be dreaming of the beach… and our Beach body!! With this realization in mind, the New Years Eve resolution you … read more »


Sub Acromial Bursitis


by (Osteopath & Clinical Pilates Instructor)

What is this? Sub acromial bursitis is an inflammation of your “sub acromial bursa”. A bursa is a fluid filled sac that helps to reduce friction in joint spaces. This is one of the most commonly injured or inflamed bursa … read more »


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Medial Tibial Periostitis


by (Osteopath & Exercise Scientist)

What are Shin Splints? Shin splints are a common term for pain along the medial border of the tibia which develops or worsens with exercise, there may also be some tenderness in surrounding the tissues and/or swelling.  This condition is ... read more »


Ski Season

Ski Season Preparation


by (Osteopath & Exercise Scientist)

As the days shorten and nights get colder, the Queens birthday weekend seems not too far away, and the authors of this article are excited. Why? SNOW SEASON is almost upon us! What better way to spend a Sunday afternoon … read more »


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