August 01.2019

Podcast 006: Exercise Without Shame, Judgement or Stigma "Movement My Way"

In this podcast interview, we talk to Alanah Dobinson, Consulting Accredited Exercise Physiologist and Researcher at GO2 Health. Alanah's expertise spans eating disorders and helping people engage in healthy movement, relevant to their situation, without shame, judgement or stigma.

We hope you enjoy this conversation about exercise, but not as you know it. Here are some of the key points:

  • We know that exercise (or movement) is good for us but for many people, it is not always as simple as engaging in joyful, painfree movement
  • People in larger bodes are more likely to disengage in movement. Many people are scared to move for a variety of reasons
  • The current unhelpful views around exercise are that "you can only exercise if you are fit" or "only thin people can exercise". We know these views aren't true
  • There’s lots of shame, judgement and stigma surrounding exercise and how it is promoted. The current messages are actually very demotivating and aren’t working

Exercising isn’t about being perfect. Perfection is not achievable.

Alanah and the team at GO2 Health have developed a new approach to exercise for people who may not have engaged with exercise for some time. The program is called "Movement My Way" and it allows people to move without stigma or shame.

Here is the link to the interview with Alanah.  

Note: Whilst weight (particularly the statistical extremes) can influence some health outcomes in some people, a number of positive outcomes can be experienced as a result of engaging in safe, supportive movement - irrespective of current weight or future changes in weight. 

About GO2 Health's "Movement My Way" program

GO2 Health's aim is to create a weight-inclusive movement space so that people in larger bodies can explore joyful and health-enhancing movement without the shame and stigma that is often perpetuated in a public setting. Classes follow a Cognitive Behavioural Therapy (CBT) format, whereby the first half, or 'discussion time', is spent exploring topics like exercise fears, harmful societal weight-biases and myths, weight science, the physiology of exercise and chronic conditions, the tailored benefits of movement, and more. The second half, or 'movement time', is then spent crushing the biases and myths discussed in the first half by engaging in enjoyable, tailored, pain-free and socially supportive movement. 

In addition, quarterly group movement outings are undertaken to help desensitise fears of moving in public and to improve exercise independence, and goal setting and the participation in exercise outside of the class setting is also strongly encouraged.

Key Principles of MMW (adapted from HAESTM):
1. Weight Inclusivity: We accept body diversity as normal, and we understand that focussing on health and happiness in interventions is more likely to provide positive outcomes than focussing on weight changes
2. Health Enhancement: We support individuals and policies seeking to equalise health care access for all
3. Respectful Care: We acknowledge our biases, and work to end weight discrimination, weight stigma, and weight bias
4. Eating for Well-being: We promote flexible, individualised eating based on physiological and other cues
5. Life-Enhancing Movement: We support physical activities that allow people of all sizes, abilities, and interests to engage in enjoyable movement, to the degree that they choose
6. Community-oriented: We foster and maintain a welcoming, safe and non-judgemental community for all individuals
7. Goal-driven outcomes: We encourage individuals to strive to achieve timely and meaningful movement and/or health goals

For more information on the Movement My Way program, please contact Alanah Dobinson at GO2 Health on 3355 5540.

June 20.2019

Podcast 005: Everything You Need to Know About Pilates

Ever wondered what Pilates is all about? What's the fuss? What does it do? What does it achieve?

Anybody, any gender and any age can do Pilates. Your tailored program (starting with an initial assessment) focusses on building up your core stabilising muscles to improve strength, posture and wellbeing. But the benefits don't stop there ... Pilates can also help with weight loss, pain management and lifestyle improvements.

Have a listen to our lastest podcast where Emily Field, Physiotherapist and Pilates Instructor, explains the benefits of Pilates, what's involved and how you can get started.

For more information or to book in for an initial conversation or assessment with Emily, please phone 3355 5540.

March 26.2018

Winter Diet - The Chinese Medicine Way

It is said that when we harmonise ourselves with the seasons we are able to maintain health and prevent disease.  Winter is the most Yin time of the year and it associated with the Kidneys.

Jacinta allowed us to use her blog post, please visit her website at www.jaeacupuncture.com.au 

Winter would have to be my favourite time of year. I love winter. It's that time where we slow down, rug up, and eat delicious warm stews. One of my favourite things about Chinese medicine is that it advocates living in harmony with the seasons. Each season is associated with a different Organ and therefore has a different set of instructions on how to live optimally during that time. It is said that when we harmonise ourselves with the seasons we are able to maintain health and prevent disease. 

Winter is the most Yin time of the year and it associated with the Kidneys. In TCM, our Kidneys are the root of life and store our "essence", which is what determines our health throughout our lives. This is why it is so important to look after our Kidneys and winter is the best time to do that. 

Our diet and lifestyle during this time should reflect the Yin nature of this season. Rest is especially vital during winter as it supports the Kidneys. Ever wondered why some animals hibernate in the winter months? Conserving their Kidney energy definitely seems like the right answer. Activities that are great in winter include reading, meditation, cooking and anything that nourishes the soul. Think of it as the perfect time to curl up on the couch with a good book and hot tea. 

Now, being the huge nutrition nerd that I am, food is one of my favourite ways to look after myself. I find cooking relaxing and having this colder weather means I am more than happy to spend my spare time hanging out in front of the stove. Winter is the best time to cook hearty stews and bone broths which are, funnily enough, totally amazing for the Kidneys. Chinese medicine also associates the bones with the Kidneys, so there is another reason why bone broths are awesome. In general, broths and stews are very warming and nourishing and make you feel like you are getting a nice warm hug. In winter, we should be cooking our foods for longer, on a low heat with less water. This allows the food to become infused with heat, which helps to keep our bodies warm. The Kidneys are also connected with the colour black so black foods like black rice, black lentils and black beans are just what the (TCM) doctor ordered. Here is a quick list of seasonal winter foods that support the Kidneys:

Broccoli, Carrots, Cauliflower, Fennel, Potatoes, Spinach, Celery, Leek, Pumpkin, Sweet potato, Ginger, Cabbage, Lamb, Chicken.

Right, so you may be thinking 'that list is all well and good but what can I cook?' Easy peasy. I've done that for you. Here is a recipe that I use which incorporates almost all the great Kidney nourishing foods and also tastes amazing. 

WINTER LAMB AND FENNEL STEW

Ingredients:

  • 0.5kg Lamb shoulder, boneless, cut into 3cm chunks)
  • 2 x carrots, ends cut off and chopped
  • 2 x fennel bulbs, stems removed and roughly chopped
  • 2 x large potatoes, peeled, washed and chopped into 2-3cm chunks
  • 2 x parsnips, peeled and chopped
  • 1 x large brown onion, diced
  • 8 x button mushrooms, washed and cut into quarters
  • 4 cups of organic chicken stock
  • 1 cup of dry red wine
  • 1/4 cup plain flour
  • 1 teaspoon of turmeric powder
  • Salt and pepper to season
  • Olive oil - preferably extra virgin, cold pressed

Cooking Instructions

This recipe is super easy , it just takes a little bit of time as it sits on the stove for awhile. Here we go. 

- Mix the flour and turmeric together in a bowl and season with salt and pepper

- Coat the lamb in the flour mixture. Discard the left over flour mixture once lamb is coated. 

- Brown the onion in a large saucepan with the olive oil and and once it is translucent, add the lamb

- Brown the lamb, add the red wine and bring to the boil

- Turn heat down to low and let it gently simmer for 45 minutes

- Add the chicken stock, carrots, fennel, potatoes and parsnips, bring to the boil again

- Reduce heat to a very low simmer and simmer for an hour

- Add mushrooms and simmer for another 1 and 1/2 hours

- If the sauce isn't as thick as you would like you can add a bit of cornflour to thicken it, or let it simmer with the lid off to reduce the amount of liquid. I like to serve this dish over creamy polenta. Mmmm... so good. 

Last piece of wintery advice. Keep your neck covered and warm. In TCM, it is important to keep your neck covered when it gets cold and windy. Wind is one of the Six Evils in Chinese medicine and likes to invade via our necks when our pores are open. Ever heard your Acupuncturist say you have a Wind-Cold or Wind-Heat Invasion? Wind is generally be accompanied by either Cold or Heat and so a Wind-Cold or Wind-Heat Invasion is equal to a nasty cold. A stiff neck is usually the first sign so if you visit your Acupuncturist as soon as you notice this, you will often be able to reduce the severity and length of the cold, or even avoid it altogether! 

Disclaimer: I am a registered Acupuncturist and this blog reflects my own personal opinions and research. It should in no way be used as a means to self diagnose and it is my responsibility as a health practitioner to recommend that you seek out a professional who is legally qualified to diagnose your condition. 

Jacinta Eales
GO2 Acupuncture

March 26.2018

Massage and its importance

Most people would agree a massage makes them feel good. But many probably don't realize exactly how good a regular massage is for their overall health. How about if they knew massage could improve performance, aid recovery, prevent and eliminate injuries, reduce stress and even enhance metabolism and circulation!

Most people would agree a massage makes them feel good. But many probably don't realize exactly how good a regular massage is for their overall health. How about if they knew massage could improve performance, aid recovery, prevent and eliminate injuries, reduce stress and even enhance metabolism and circulation!

It may simply look like a lot of pressing and kneading on skin, but massage is actually a scientific process. The reason you feel different after a massage is because it is healing and invigorating tired, aching or injured muscles. Pretty much everyone will benefit from a massage!

Why should I give massage a try?

  • Massage Increases the blood's oxygen capacity by 10-15%
  • Helps loosen contracted, shortened muscles and stimulate weak muscles.
  • Improves posture and promotes more efficient movement;
  • Speeds recovery from exercise and reduces fatigue;
  • Increases production of gastric juices, saliva and urine;
  • It increases metabolic rate.
  • Balances the nervous system by soothing or stimulating it, 
  • Improves function of the oil and sweat glands that lubricate, clean and cool the skin. 
  • dramatically aids lymph movement, which together with blood, supplies nutrients and oxygen and rids wastes and toxins.

What are the benefits of receiving a massage alongside other health professionals?

A quick 30-minute massage before your Physio, ex phys or acupuncture appointment will dramatically improve the quality of your treatment. Having a massage prior to any of these professions will enable your muscles to be lengthened, relaxed and functioning correctly, therefore enabling your body to reap maximum benefits.

Will getting a massage frequently be good for my health?

Taking part in this form of regularly scheduled self-care can play a huge part in how healthy you'll be and how youthful you'll remain with each passing year. Budgeting time and money for bodywork at consistent intervals is truly an investment in your health. And remember: just because massage feels like a pampering treat doesn't mean it is any less therapeutic. Consider massage appointments a necessary piece of your health and wellness plan, and work with your therapist to establish a treatment schedule that best meets your needs.

 

Emily Smyth
GO2 Massage Therapist

 

 

 

March 26.2018

Thoracic spine exercises

Have you have been suffering neck, shoulder or lower back pain or tightness and have been unsuccessful in addressing it?

Have you have been suffering neck, shoulder or lower back pain or tightness and have been unsuccessful in addressing it?

Perhaps it is worth considering Thoracic spine mobility. Quiet often we focus on the areas we experience pain but forget to think about why the pain has occurred in the first place. Both the neck, shoulder and lower back all rely heavily on movement generated at the Thoracic spine to enable full range of motion, thus limited mobility in this region can have a flow on affect to common pain areas.

With many job roles requiring extended periods of sitting, computer use or driving, a lot of us have adopted patterns of forward head positions, rounded shoulders and increased curvature through our thoracic spine.

The two exercises in the video are designed to address these bad postures and reinforce joint mobility in extension and rotation which are primary roles of the Thoracic spine.

Remember neither of these exercises should reproduce any of your symptoms. If you have any issues or your symptoms aren't improving book an appointment with one of the Physiotherapist at Go2 Health and we will be happy to work with you to ensure a positive outcome.

Eoin Quinn BPhyt (hons) BAppSc (Human Movement Studies – Exercise Science)
GO2 Physiotherapist

March 26.2018

Thoracic spine exercises

Have you have been suffering neck, shoulder or lower back pain or tightness and have been unsuccessful in addressing it?

Have you have been suffering neck, shoulder or lower back pain or tightness and have been unsuccessful in addressing it?

Perhaps it is worth considering Thoracic spine mobility. Quiet often we focus on the areas we experience pain but forget to think about why the pain has occurred in the first place. Both the neck, shoulder and lower back all rely heavily on movement generated at the Thoracic spine to enable full range of motion, thus limited mobility in this region can have a flow on affect to common pain areas.

With many job roles requiring extended periods of sitting, computer use or driving, a lot of us have adopted patterns of forward head positions, rounded shoulders and increased curvature through our thoracic spine.

The two exercises in the video are designed to address these bad postures and reinforce joint mobility in extension and rotation which are primary roles of the Thoracic spine.

Remember neither of these exercises should reproduce any of your symptoms. If you have any issues or your symptoms aren't improving book an appointment with one of the Physiotherapist at Go2 Health and we will be happy to work with you to ensure a positive outcome.

Eoin Quinn BPhyt (hons) BAppSc (Human Movement Studies – Exercise Science)
GO2 Physiotherapist