WELL’NEWS – September 2021

Spring

Refresh and Renew, Spring is the time!

Spring is the most symbolic season of the year. It is the best time for throwing out the old and bringing in the new. Take the time to clean out your physical living space, pack up your winter gear, and prepare for the warmer weather. Dust the house and open some windows to let a breath of fresh air through your home. This time of year is a great opportunity for personal transformation.

The symbolism of rebirth and new life is synonymous with the beginning of Spring, and also applies to your state of mind. Take this time to assess where you are in your day-to-day routines and mindsets. Decide what is working and what is not.

Once you create this awareness, replace the routines and mindsets that no longer serve you with routines and habits that support a refreshed version of yourself.

To help you on your way, here are five tips to identify, assess and let go of old mindsets and make room for new ones that will support positive changes in your life.

  • Make time and space for yourself
  • Determine where you stand (good and bad habits)
  • Set your intention
  • Stay positive and practice gratitude
  • Take care of your body.

It’s spring. Put a bounce in your step!

Focus:

Naturopathy and its principles

Naturopathy uses a series of principles and beliefs to create individual treatment plans, combining modern medicine with traditional methods.

Naturopathic treatment plans focus on education and prevention. They often emphasize diet, exercise and stress management.

These principles and beliefs are:

  • Self-healing: Identifying and removing obstacles to recovery allows for natural healing
  • Underlying symptoms: Rather than stopping symptoms, we can resolve underlying physical or mental issues by treating the body, mind and spirit
  • Harmless treatment: Treatment plans should not have harmful side effects or control symptoms negatively
  • Holistic treatment: we must recognise individuality to treat all aspects of a person’s health effectively
  • Education in treatment: we teach self-care to help empower people against ill health.
  • Prevention: we help remove toxic substances from a lifestyle to prevent problems from arising.

Therapies may include acupuncture, herbal medicine, and homeopathy, and a controlled nutrition plan.

The Essence of Naturopathy

© Rebecca Geer

NOURISH

Food is Medicine
Knowing how to NOURISH the body with the right nutrition is everything in health.

HEAL

Using natural interventions to allow the body systems to start the process of healing.

BALANCE

The mind and body are not separate. What happens to one, affects the other.

Rebecca Geer

BHSC, BIA

Rebecca completed her Bachelor Degree in Health Science (Naturopathy) at the renowned Southern School of Natural Therapies (SSNT) in Fitzroy, Melbourne, Victoria. She presents within her local community on a variety of topics and is passionate about educating her patients in all aspects of preventative health.

Rebecca is a qualified Bio Impedance Analysis (BIA) practitioner and accredited member of the National Herbalists Association of Australia.

Spring Health Kickstarter:

Getting your health back on track

It’s time to shake off the winter and welcome Spring with a Kickstarter program from our Nutritionist and Naturopath Rebecca Geer. She is offering a Kickstarter session designed to discard the excesses of the winter and welcome in a newer, fresh you. The session begins with a series of baseline assessments including urinalysis and bio-impedance analysis (testing fat, muscle, hydration ratios and bone mass), blood pressure, and naturopathic assessments of eyes, nails and skin. Review of general health, analysis of diet and development of a dedicated treatment plan.

Also includes 1 week Spring Kickstarter menu and recipe booklet.

Cost: $150
Any prescribed supplementation additional.

Juice IT!

Beetroot-Celery-Orange Juice

This very simple juice can be made in just a few minutes with only 3 healthy ingredients, and it’s a very detoxifying and alkalizing drink.

1 organic beet
7 stalks of organic celery
1 organic orange (or 1/2 lemon)

Put in your juicer and ENJOY!

SQUATS

Use it or lose it!

Exercise for gluteal muscles

During lockdown, we tend to sit down a lot, either to work on our laptops or during chill times.

The squat is a lower body exercise that will reactivate your gluteal muscles. The body weight version, without added resistance (also called Air Squat) is the perfect exercise to target the thighs (quadriceps & hamstrings) and the glutes.

Core strength & stability, ankle mobility, back muscles, calves and other factors play an important role when you are doing this exercise.

SET UP BEFORE YOU SQUAT:

  • Find a foot stance that feels best for you.
  • Pointing your toes slightly outwards helps, but keeping them parallel is fine too.
  • If you’re not sure what’s best, start by putting your feet shoulder-width apart and pointed about 15 degrees outwards.
  • Tense your abs like someone is about to punch you.
  • Look straight ahead and stand tall.

At St Kilda Beach Osteopathy & Versus you can rest assured we strive to provide the very best in allied health services in a supportive and safe environment. Our goal is to help you be at your best in health & fitness.

WELL’NEWS – July 2021

Your monthly wellness information bulletin

Sunshine Vitamin:
D is your letter this winter


Main benefits of vitamin D

* Fights disease
* Reduces depression
* Boosts weight loss

Winter is hard and cold, and we need to address our body’s needs in terms of viatmins during this hard season. This time we will be talking about a very important one, which is free and accessible.
Vitamin D, also called the sunshine, vitamin is essential to maintain our bones, muscles, teeth as well as our immune system and mental state.

Getting out every day for walks and jogging will help balance your mental, emotional and physical condition and insure you receive your daily dose of vitamin D through sunlight.

So people, put on your shoes, jackets and beanies, and let’s go for daily walks.

Vitamin D: Other Sources
Food & drinks

Food can be another good source of Vitamin D and calcium. If you are not able to enjoy the sunlight, you can compensate by eating well.

Foods High in Vitamin D:

  • Fish (fatty fish such as salmon or tuna)
  • Mushrooms
  • Fortified milks & substitutes (and variations like Tofu, yogurt)
  • Breakfast cereals
  • Eggs
  • Cheese
  • Fortified Orange Juice
  • Cod Liver Oil

Remember that your health also depends on what goes on your plate.

SKBO Welcomes
Athol Candlish – Osteopath

Athol Candlish

His good mood is contagious, his sports talk exciting… it’s our new osteopath Athol!

We are proud to count him amoungst us.

Athol is passionate about his work; his on-the-field experience has given him exceptional skills in working with aged people, sports-related injuries and physical preparation for athletes.

He emphasises education and coaching in his active approach to help his patients recover their best condition possible.

Whenever you are at SKBO and you hear a burst of laughter, it’s probably Athol.

At St Kilda Beach Osteopathy & Versus you can rest assured we strive to provide the very best in allied health services in a supportive and safe environment. Our goal is to help you be at your best in health & fitness.

Welcome Charles Goldenberg

Welcome aboard Charles, our newest osteopath at SKBO.

Charles Goldenberg - Osteopath in St Kilda
Charles Goldenberg – Osteopath at St Kilda Beach Osteopathy

Charles joins the team at SKBO and brings with him some impressive experiences and a unique approach to Osteopathy. He’s a sports fanatic who tragically supports the Demons.

You can read all about Charles here. Importantly you will find him at SKBO every Tuesday & Thursday.

Core Foundations Workshop

Amanda Walsh is our movement specialist at SKBO who you may not have met as yet. Amanda’s skill set with injury rehab and specific strength training is very extensive.

She has an excellent understanding of how your body is designed to move and offers tailored treatments and train functional movement to each patient.

Designed for people:

  • who need a constant reminder on core stabilisation
  • struggle with good breathing mechanics
  • experience anxiety, digestive issues, &/or circulatory issues
  • practioners that want to solidify the applied anatomy of our intrinsic core through movement
  • anyone that wants to understand how to use their anatomy to support their body

Workshop is hosted with anatomy knowledge (‘feel for structures and how they move’), layering breath and posture, with some good clean ‘core exercises’.

Book yourself a space here.

Bring on the New Year!

Good riddance 2020, bring on the New Year!

As we welcome in the New Year, i think we can all happily say we’re bloody happy to see the back of 2020 and look ahead to what must only be a better year ahead!

Again, we can’t thank our loyal & supportive clients that have kept us all going as we have also tried our best to keep you going!

Onward to 2021, and better times with greater appreciation!

NEW YEAR AVAILABILITY

Like many of you have, we too at SKBO have taken the opportunity to have a good break at the end of this crazy year.

As such, we will be closed this week until MONDAY 4 JAN, when Jaze (osteo), Jim ( SAT – massage) and Ryan back on deck ( SUNDAY – new massage therapist!).

And Rhyl will be back on deck the following week.

And myself…well, I’ve taken up surfing so I’ll be back later in Jan with a bit of luck and fully recharged!!

HAPPY HOLIDAYS TO ALL!!
SEE YOU NEXT YEAR!!

Wow, and then it was Summer !!

Welcome to Summer edition

How did that happen??

Firstly, can I say a big thank you to all of your wonderful clients for your ongoing support through this very challenging and relentless period of lockdown. We are so grateful and appreciative of your support as we welcome our clients and friends back into the clinic and training studio. It’s great to see you all, and great to see your smiles finally!

It’s a great time to be in St Kilda and to see all of Melbourne getting right back into the swing of it, as Summer is upon us and Christmas but a few weeks away!

And while we’re out and about enjoying our fabulous weather, here’s a list of some of the best picnic spots in Melbourne, featuring our own Catani Gardens.

PS: They missed possibly the best of all of them our very own St. Kilda Botanic Gardens…shhh!

Some of you may know our resident Naturopath, Rebecca Greer from Three Tides Natural Health, who has been with us for a while now.

Bec has put together a wonderful program to help you get your health back on track using ‘food as medicine’ to optimise your health & wellness.

You can find out more about this excellent offering by clicking the link here.

And here’s a great article written by Bec about adrenal fatigue which is addressed in her program. Read this here, it might be the reason why you’re feeling flat!!

More Massages coming soon

Finally, in addition to our growing fleet of amazing Allied Health Practitioners that include our three Osteopaths, Massage Therapy, Naturopathy, and Exercise Rehab, we are adding another Remedial Massage Therapist in the next week or so.

Stay tuned to hear of more massage availability soon!

At St Kilda Beach Osteopathy & Versus you can rest assured we strive to provide the very best in allied health services in a supportive and safe environment. Our goal is to help you be at your best in health & fitness.

We are still treating during Stage 4

Osteopaths can provide treatment that is deemed urgent preventing a significant change /deterioration in functional independence necessitating escalation of care.

Osteopathy is an essential service.

Therefore we are open at St.Kilda Beach Osteopathy for when you need us.

Importantly, no GP referral is now needed.

Along with STAGE 4 Lockdown restrictions in Victoria, new requirements have been introduced by the state government for all allied health appointments as per above.

If you have any urgent issues regarding your condition or sudden pain or dysfunction please contact our clinic on 8080 2981 or book a virtual Osteopathy telehealth appointment where we can give you further guidance.

Alternately contact your practitioner directly, by leaving a message here

You can book an appointment online here;

You can use your appointment email/SMS confirmation to prove your appointment if stopped and you can travel further than 5kms to your appointment.

SKBO continues to support our community by staying open when you need us through this challenging time.

We are also adhering to the strict government guidelines for providing a COVID safe environment for your visit.

Lockdown 2.0

Jaze Dubois is a high level gymnast and a Men’s artistic gymnastics coach. He has been coaching for over 10 years, giving him an excellent understanding of human form & movement which are the cornerstones for a good Osteopath.

Jaze works at StKilda Beach Osteopathy on Monday, Wednesdays, and writes for us today.

Taking care of yourself

Lockdown 2.0 has been a tough time for many of us Victorians and it has tested our mental, emotional and physical resilience. It has forced us to spend excessive amounts of time sitting at our makeshift “home offices” 8 hours or more per day, day in and day out. Unfortunately, this places unwanted strain on our bodies and leave us feeling sore, stiff and achy.

However, Lockdown 2.0 does not have to be this bad! There are small things that you can do every day to keep your body in check and drive away any aches and pains that may be caused by being sedentary too long. When your body feels great, your mind follows suit, so here are a couple of easy routines that you can incorporate into your busy schedule.

Jaze’s chair exercises

Sitting in the same position for long periods each day produces excessive pressure on your lower back and reduces your spinal mobility. Here are a couple of quick and easy activities that you can perform to get your back moving, increase circulation and reduce that stiff and immobile feeling.

Jaze’s Spinal Mobility Exercises

Walk and run

Even though we are all cooped up at home, make sure you still go outside for regular walks and runs and keep your body moving as much as you can.

We’re still open

If you have any aches or pains that you’ve been meaning to get looked at, I am still here for you at SKBO so feel free to book online and come in for an assessment and treatment.

A silver lining

Now if you are a sporty person, an athlete or a weekend warrior who cannot participate in their chosen sport due to lockdown, I know it is hard but there is a silver lining. Think of this lockdown as an opportunity to finally get on top of any weaknesses, muscular imbalances, restrictions or reoccurring injuries that will hold you back from unlocking your potential. This is your chance and this is the time to do it.

You can make an appointment to see Jaze at SKBO for a consultation where you can expect:

  • A physical assessment to identify any of these problem areas
  • Treatment which may include a variety of soft tissue techniques, dry needling and spinal and joint manipulation.
  • A structured rehabilitation program consisting of exercises, stretches and various movements.
  • Remembering that Jaze is an accredited gymnastics coach so he has a wealth of knowledge when it comes to strength & mobility & exercise prescription.

Work with Jaze

Jaze’s availability is as follows:

  • Monday: 10am – 2pm
  • Wednesday: 11am – 7pm

You can book in with Jaze here

Or if you want to ask Jaze a question, you can do this here.

Keep safe and keep moving!

We are open

We will remain OPEN during the lock down period of 6 weeks and will continue to support all of our valued community at St Kilda Beach Osteopathy.

As Allied Health Practitioners, including our Osteopaths, Naturopath, and Myotherapist, we are here, and committed to take care of your aches and pains and to support you through this next challenging period.

To contact us for any advice, to chat or for an appointment, please get in touch here, and we will respond as soon as we can.

We are safe.

We take our hygiene and sanitisation processes seriously, and you can be assured that we are keeping our clinic space as safe as possible for every one of our patient who come to their appointments.

Our current sanitisation and hygiene practices are;

  • Mandatory hand sanitisation on entry
  • Social distancing in the reception and all areas of the clinic
  • Minimal numbers of people in our clinic at any one time.
  • Sanitisation of surfaces (beds, chair, desk, door handles) between each patient
  • Sanitisation of clinic door handles, light switches and shared surfaces
  • Handwashing stations are located throughout the clinic and of course in bathrooms.

As a reminder – anyone displaying the symptoms of or exposed to the virus, waiting on test results please do not come to the clinic.

If you can’t come to the clinic please contact us and we can arrange a phone or tele-health consultation or reschedule your appointment to a more suitable time.

Let’s all work together to keep each other safe.

Take time out for yourself

To watch: rediscover the classics

Definitely my goto when I need a laugh, and it’s guaranteed!

A timeless exploration of the minutae of daily life, it’s as funny now as it was in the 90s.

Some funny scenes with a medical twist, from Elaine’s dance moves (a recipe for a trip to the osteo!) to Frank Costanza’s meditation tape, the jury is still out on the best season. We love them all!

You can catch them on youtube for free, or on Stan, and Foxtel.

To make: no knead bread (sourdough starter not required)

We’ll admit to a twinge of envy when we’ve heard about the amazing sourdough bread baked during lockdown 1.0.

Here’s a little cheat’s version which we love. It’s simple, delicious and requires no sourdough starter culture or kneading! All you need to do is mix ingredients together and leave it for 12 hours.

Try it here

To do: walk

Melbourne has an abundance of walking paths in the inner city and surrounding suburbs. Sometimes we can be too busy to discover our own backyard. With exercise restricted to local areas only, it’s a good opportunity to go for a walk, get some exercise and discover something new in your local area.

https://walkingmaps.com.au/

Finally, you can catch up on all of our latest & more recent news and advice on working from home, how to set up your home office, and other great tips on our NEWS page of our website.

Find our great news articles here

Free things you can do this weekend!

The National Gallery of Victoria

Check out the NGV, what an amazing resource. Channels on how to draw, look at various virtual exhibitions like Basquiat, watch in studio artists creating magic, Learn with the kids at home, or read about artworks and artists!

Pilates, Yoga, Barre, Spin

POPSUGAR has a comprehensive list of free classes that you can do online. Looking for Pilates, Yoga, Barre, Spinning classes? Its all here! This is an amazing resource!

Bike Riding Training at Home

GBN (General Bike Network) is just the best bike riding YOUTUBE channel. It has hundreds of interesting bike videos ranging from tinkering with your bike, different bike rides, interviews with professionals and most importantly, it has a TRAINING channel. Over 70 different training videos with cadence meter, instructors, including under/over interval training, HIT training, fat burning, hill climbing. We love this channel!

Guaranteed to keep you busy and inspired all weekend.


Now go have a great weekend, get plenty of exercise, and rest!

We are determined to continue our connection between our Osteopaths and our patients, and to support you as best we can. It’s so important. Even if you can’t make it in to see us, please get in touch with us personally, and let’s see how we can help you keep in the best of health possible.

You can reach us here anytime.

Feeling sore working from home?

Here’s why…

At St. Kilda Beach Osteopathy we are now seeing many patients that are suffering the effects of working from home.

There are two key reasons for this:


Work Station

The work station or home office set up that we addressed in our previous email. If you missed it you can find the tips here.


Movement

Ultimately to reduce the effects of sitting we need to move more.

Sitting at your desk creates static compression that results in tightened muscles and squashed joints that fatigue the longer we sit and that can create strain leading to pain. This is why you get sore & tight when you sit too much, and for too long. And even more so when you’re not sitting properly due to an incorrect work station set up.

Email your SKBO osteopath if you would like some personal advice on setting up your home office. Or send us a message here



Two Key Factors

In the current climate of working from home, here are two key factors exacerbating the effects of sitting, and compression.


Lack of incidental activity

Normally, when we are commuting to and from our work place, on public transport, between offices, coffee meetings, lunch etc that results in on average up to 8-10,000 steps per day without really trying. What we have found from patients is that when this is removed from your daily schedule, due to working from home, this number is often around 2-3000 steps!!!! And that’s not enough!

nb: heard a caller to radio this week comment that during his work day of 8 hours he recorded a total of 53 steps!!! yes, a little funny but so bad for your health!


Exercise routine

Most of us are used to doing our regular exercise sessions or classes each week. This might be Pilates, gym based, strength work, a swim etc, but these are not possible at the moment and again we are missing out on this vital movement that keeps our bodies and spines more supple and mobile.

This is what helps to decompress us after all that sitting and we are suffering as a result. We need to incorporate some of these movements or exercises into our daily routines, even it’s just 5-10 mins worth. There are loads of good ideas available online and free.


Here’s a good ten minute yoga routine to get you started – click on the image and you’re away!

Click on the image to go to the yoga routine

If you only have a few minutes…

If you only have a few mins, and want to do these regularly through the day then these 3 positions will make a big difference…

Yoga image credits: https://www.verywellfit.com/