Hello from Borneo!

by (Osteopath & Exercise Scientist)

Days 1-5

After two flights, a few movies and some DF shopping for Lindt chocolate, I was greeted in Balikpapan, Borneo by one of the staff, Eman, and his big bright almost toothless grin. It was dark as we drove out of town for an hour or so to get to the lodge. It had been raining so the adventure began straight away as we slipped our way up the 4WD road with Eman and I laughing over the 4WD fun, and the fact that we pretty much couldn’t understand each other’s language.

 We arrived at the Eco Lodge where I am spending two weeks with some likeminded people helping to enrich the lives of the Orangutan’s and Sun Bears’s that call this sanctuary home. For some, I have learnt, it will be a permanent home sadly, but for most it is a temporary home while they are on their way to rehabilitation and release back to the wild.

 Our job for this two weeks; help the team wherever and however we can.

 Generally our day starts at 7am with an amazing Indonesian breakfast made by the staff. Work starts at 8am, and as we are all still in the read more »

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, especially millennials, have really delved into these methods to achieve their health and fitness goals: fat loss, strength gains and improved energy levels.

As a physio and Strength & Conditioning coach I am torn between being happy that people are readily improving their fitness, but worried if they are getting injured in the process. Here are my thoughts on the situation:


The Good

The very nature of the exercises being compound & functional means more muscles are working through an exercise, leading to more calories being used. If exercise programming is done properly and intelligently, high intensity whole-body training is an effective way to burn fat, make some strength gains and boost your cardiovascular health. There are very few other exercise options that would effectively target all 3 areas at once.


The Bad

Despite the ‘good’ we need to understand that there are limits to be able to access the benefits and avoid injury. It is very effective in shorter bursts … read more »

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 with good intentions but as the day goes on we become more consumed with the work in front of us and these good intentions fly out the window. Often fatigue sets in and our shoulders will start to round, our upper back starts to slump and our chin pokes forward. This places unnecessary strain on the joints, muscles and ligaments of our back and neck and often leads to pain. Commonly this type of injury will gradually build up over time until we break the habit of poor posture.

**On the other hand it is also important not to sit too rigid and straight as this overloads the muscles of your back and neck also leading to injury. A fine balance is needed!



Picture Source (http://www.jennifergreentherapies.co.uk/images/uploads/health/posture.gif)

Some helpful tips to achieve good posture and prevent back or neck pain…

Place a lumbar support at your lower back. This will encourage an upright spine and aid a balanced … read more »

How to Climb Mt Everest – a Guide to Goal Setting

by (Osteopath & Exercise Scientist)

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 made you disheartened so you settled for a block of chocolate instead?

Well here’s a secret. Rome wasn’t built in a day, and NO ONE has climbed Mt Everest in a day either.

When setting goals the easiest thing to do is see the finish sign but not the road to get there. Knowing the path and which direction to take makes it a lot easier to stay on track.

Clichés aside, here are a few tips on how to climb your mountain. Make your goal SMART.
S – Specific. “To lose weight” could be 1 gram or 50kgs. What is it EXACTLY that you want to achieve?
M – Measurable. Numbers, numbers, numbers!! How many times a week? How far? A great idea is to use different scales to measure how you feel. For example, after a run I feel 8/10 tired. Record it somewhere and be sure you check back and reflect on your progress!
A – … read more »

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 clinic expecting a gentle and relaxing treatment, you may get a surprise when the business end of a sharp needle is suggested to easy your pain. So what is needling, and how can it help you?

Acupuncture needle used for dry needling rehabilitation medical treament for physiotherapy and pain due to physical injury in the hand of the doctor.

Important points

  • Dry needling is not acupuncture
  • It may help relieve myofascial pain
  • It should not feel like a “stab”
  • It is often used with other treatments to address the underlying cause of pain, or limitations as a result of pain


Dry needling is not acupuncture, as is frequently asked in our clinic. Although dry needling commonly uses the same needles as acupuncture, it targets very different areas of the body. Acupuncture traditionally is derived from Eastern medicine and basic principles are associated with needling within a “meridian channel” which is associated with the flow of energy throughout the body. The theory works upon the idea that disruption in energy flows through these channels causes pain and illness. Dry needling is an adaptation of acupuncture, … read more »

Low Salt Taco Seasoning

by (Osteopath & Exercise Scientist)

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 a try!

Low Salt Taco Seasoning

1 tablespoon Chili Powder
2 teaspoons Onion Powder
1 teaspoon Ground Cumin
1 teaspoon Garlic Powder
1 teaspoon Paprika
1 teaspoon Ground Oregano

Mix herbs and spices together

Serves 6

Recipe Inspired By:


Low Salt Salsa 


1 can low sodium diced tomato

1 small zucchini, finely chopped

1 small red capsicum, finely chopped

¼ red onion, finely chopped

1-2 TBsp chopped basil

1-2 TBsp finely chopped parsley

2-3 Tbsp Lemon Juice

1-2 Tbsp Olive Oil

¼ Teaspoon of salt

Black peper to taste

1 garlic Clove, minced



Combine all ingredients together in a large bowl. Serve.

Serves 6

Note: Can Stay in Fridge for 2 days.

Recipe inspired from: http://www.myrecipes.com/recipe/mediterranean-salsa

read more »

Updates on our adopted fury friends

by (Osteopath & Exercise Scientist)

Our beautiful and energetic fury friends are getting big and strong!! Stay Tuned have adopted three Orangutans and Borneo Orangutan Survival Australia do incredible work to secure their survival and happiness.

Here are their individual updates:

Dodo: 7-8years old, weighs 28kgs

Dodo is a very cheeky fellow and has many tricks up his sleeve when it comes to feeding time. Politeness isn’t his strong point – he often steals his friend’s fruit before finishing his own.

During class at Forest School, instead of finessing his climbing and fruit finding skills, Dodo sneaks off with his best friends, Raymond and Derek, to steal an opportunity to play on the ground and wrestle.

Read more on Dodo

Nita: 8-8.5yrs old, weighs 31kgs

Nita’s in top condition, has a very healthy appetite and loves the various kinds of fruit provided by the babysitters.

Lately, she’s become quite a rebel. She refuses to be walked back home to her enclosure, preferring to stay at Forest School and spend the night there. No matter what the babysitters do, she always finds a way to run away from them and go back to the forest so bringing her back from school is always a challenge.

Read … read more »

Christmas and New Year trading hours

by (Osteopath & Exercise Scientist)

Boronia & Elwood trading hours:

Wednesday Dec 24th – Closed 5pm

Thursday Dec 25th – Closed

Friday Dec 26th – Closed

Saturday Dec 27th – Closed

Sunday Dec 28th – Closed

Monday Dec 29th – 9am to 3pm

Tuesday Dec 30th – 9am to 3pm

Wednesday Dec 31st – 9am to 3pm (Boronia) Closed (Elwood)

Thursday Jan 1st  – Closed

Friday Jan 2nd – Closed 

Saturday Jan 3rd – Open as normal

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 this program from our Elwood clinic.

“Tune Up” is a nutrition program combining personal consultations and weekly personal training sessions or Pilates classes. There is also the option for just the nutrition consultations, with a one off exercise assessment so you or your current trainer can be advised on your specific exercise requirements.

Every client who signs up to the Tune Up program will receive a free Health Pack worth over $50 and a personal one on one health and fitness coach. What have you got to lose??

Download our brochure Tune Up brochure on the program here. Or if you have any question, please call reception on (03) 9531 0909.

read more »

Bubble soccer!!

by (Osteopath & Exercise Scientist)

We recently held a Stay Tuned clinic team event at Bubble Soccer in Knoxfield.

We all had a great time…and definitely got a good workout from it!!

IMG_2316 IMG_2264

IMG_2315 IMG_2292

IMG_2262 IMG_2331

IMG_2320 IMG_2269 IMG_2324


read more »