Give Winter A Workout! (Part 2)

Right! Welcome to Part 2 of "Give Winter A Workout!"

How would you rate your exercise routine over the past month? Be honest now!

So, if you've given in to the couch and comfort foods and feel a bit like our rather rotund, frosty friend above, here is the very fabulous Lisa Brown of Innervate Health and Fitness back to give you some new ideas on how to really get the most out of your exercise routine this Winter....

"Join A Running Club - With the City to Surf in August, this is a great way to have fun, meet new people and keep yourself accountable. If you will not run or walk out doors head inside and onto the treadmill or cross trainer. Make sure that you have the treadmill set to a gradient of at least 1.0 so that it can mimic the roads outdoors. You should always run on a slight gradient on the treadmill …… the ground outdoors does not move backwards to help you run does it?

Do Some Aqua Running - You can buy a floated belt and run in the water or simply run in the shallow end of the pool. This is also good if you are coming back from injury or for pregnant women. The added resistance of the water will help you achieve your health and fitness goals without the impact on your joints and in a warmer environment.

Interval Train - This is the best way to maximise a 30 minute session. Warm up for 5 minutes and then take your heart rate to about 80% then slow down and bring it back to 60% and repeat for 20 mins with a stretch at the end before you hit the showers.

Train More Than One Muscle Group At A Time - Do multi-joint exercises to get your body moving! Eg. Squat, shoulder press with dumbbells; Lunge, twist with a medicine ball; Dead lift, bicep curl with dumbbells; Press-ups (try not to do on your knees, if you are unable to perform a press up on the floor on your feet, try it on an angle with your feet on the floor and your hands on a bar so that your body is on an angle…. When you get stronger you can reduce the angle); Rope Cable row in a squat position; Sit-ups on a Bosu Ball.No rest in-between sets and aim for 12 to 15 reps each set. Try to 3 do circuits in your 30 minutes.

Increase Your Incidental Exercise - Take the stairs instead of the lift, buy a new winter coat and scarf and have an umbrella with you so that you know you can choose to walk if you really want to.

And Finally.... Lisa Brown's 1000 Rep Workout  - this is perfect for the person who is motivated to get up but not go outside when it's cold and dark! Give yourself 30 minutes, turn up the iPod and try this simple routine:
1.    Push ups
2.    Sit ups
3.    Squats
4.    Skipping or running on the spot – 1 minute
5.    Step ups on bench or chair
6.    Tricep dips on bench or chair
7.    Star jumps
8.    Lunges
9.    Skipping or running on spot – 1 minute
10.  10 second hold in a press up position

Do 10 repetitions for each exercise and repeat 10 times. If this is too much for you either reduce the repetitions and or amount of times you repeat the sequence. Try and build up to the 1000 rep workout!"


That's it for now... remember, it's always easier to get your body ready for Summer in Winter rather than when Spring's come and gone.


Thanks again to Lisa Brown for your wonderful tips.

Keep fit until next time!

Give Winter A Workout! (Part 1)

Winter. Traditionally a time when people start to hibernate, right?! Wrong! It's actually the perfect time to juice up your exercise routine. We have a guest with us for Part 1 of our "Give Winter A Workout!" blogs....

Please make very welcome the fabulous: Lisa Brown.
Lisa is the Director of Innervate Health and Fitness. She is a personal trainer, mentor and Cosmopolitan Magazine Trainer.

So Lisa - Now, I'm not suggesting that we need to be as extreme as the guys in the picture, but do you think I should change my exercise routine in Winter?

"You should only change your routine if it's not working for you, if you are not getting the results of if you are bored. Try not to let the change in seasons affect you. Do not hibernate!

Because of shorter daylight hours and cold temperatures, people do tend to change their habits, lifestyle and diet and can comfort eat and gorge themselves on 'heavy winter warmer foods'. The couch can look more attractive than heading out for a run or power walk in the cold and dark."

What are some of your Top Tips for us, Lisa?

"Try something different - aqua aerobics, indoor climbing, an indoor group exercise class, a game of squash with a friend or a team sport. Many sports run through the winter.

Arrange to train with a friend or a group of friends  - the accountability will force you to exercise; you will be able to motivate each other.

Book some sessions with a personal trainer or join an outdoor fitness group  - if you have paid for a session and  a trainer is waiting for you, you are more inclined to exercise.

Train at a time that you know you will do it - and stick to that time! I know myself very well and I know that if I do not exercise in the mornings, it will not happen.

Treat yourself to a new winter workout kit - go buy yourself some brand spanking new gear that makes you look and feel like a fitness model. This might the inspiration you need to get out and about. You need to make sure that you insulate yourself during the cooler months if you are going to walk or run outdoors. My advice would be three thin layers so you can take them off as you get warmed up and tie around your waist. Remember to also have a waterproof as well."

So, that's it for Part 1 of our "Give Winter A Workout" blog.... stay tuned for Part 2!

Big thanks to Lisa for your Top Tips... and as a bonus special, Lisa has kindly offered 2 weeks of FREE group training in Coogee, the CBD or Glebe with some of her top trainers.
Please visit Innervate Health and Fitness for more information on sessions and EMAIL ME with your name, and address so that you can be sent your SRM "Give Winter A Workout" gift, valued at $80.

SRM's Wonderful Winter Health Tips!

I love Winter in Sydney.... the sky is blue, the air is crisp and when you're out and about in the sunshine looking out over Sydney Harbour or the beach, the world doesn't seem so bad now, does it?!

Beats trudging about in the snow, with a multitude of layers, coats, beanies, gloves and scarves.... but, beware: just because the weather seems deceptively pleasant, there are definitely 12 things that you need to know to keep your health at optimum this Winter.

We will be bringing to you, our Top 12 Winter Health Tips - one each week, over the next twelve weeks.

Just visit our Facebook page: 
         www.facebook.com/SydneyRemedialMassage
and "LIKE" us today to keep up to date with our tips and tricks and other random snippets of relaxation and happiness. :)

Yours in Winter health until next time!

Ps. For some fun and exciting Wintery things to do.... why not check out Sydney's Winter Festival....

Do You Have Odontophobia?

As a little girl, I was made to have weekly trips to see the dentist.

I didn't have anything wrong with me per se, but it soon became a regular occurrence and before you knew it, I'd have another blood-soaked piece of cotton to clamp on, a tooth to place beneath my pillow, and of course, the most fun part.... waking up to find that shiny gold coin in place of my tooth!

I was told that they were taking my teeth out so that there would be enough room for all my teeth to grow.... a concept that was a little counter-intuitive to my eight year old brain, but I went along with it - because I really had no choice and didn't know any better.

But fast-forwarding to the future... being that I'd been to the dentist so regularly when I was younger, I assumed that I'd be fine to see them again....

Ummm... NO!!

Like many people out there, apparently I'd developed a kind of fear of seeing the good Doctor.

Unlike many other phobias however, which have been caused by some sort of previous traumatic event, I am not alone in being hesitant to see the dentist. There is an estimated 3 out of 4 people who share the same fear, but it's more likely to be because we just don't like the experience.

Approximately only 5 - 10% of the population are considered to have a true phobia of visiting the dentist - these people will avoid seeing a dentist at all costs, until they have a dental emergency because they are so fearful of the treatment. It's a bit of a vicious cycle in that their behaviour re-enforces their belief.

Are you one of these people? Ask yourself - when was your last dental appointment? Do you perhaps get a little anxious like most other people or do you absolutely dread and avoid seeing the dentist altogether?

Having finally dragged myself to the dentist recently, I realised that I don't actually hate seeing them - I just don't like the tools and instruments that they use!

To be fair though, I know that I definitely won't be as excited to be placing my teeth under my pillow anytime soon....

Given how amazing technology is in this day and age, and that we are able to have so many artificial replacements for our respective body parts - I know one thing for certain - and that is, that I would definitely like to have all my teeth when I'm eighty.

How about you...?

So, regardless of how you may feel about them - if you too, value your teeth - then, in the words of my dentist... remember to "brush twice a day and to floss, floss, floss!"

"Every tooth in a man's head is more valuable than a diamond." - Miguel de Cervantes, Don Quixote, 1605

Yours in dental health until next time!

We All Have One.... And If You Have Two or More... Make Sure You Look After Them!

I don't know about you, but for the majority of people I know, there is only one.... and we definitely wouldn't be here without them.

They are the silent pillars of strength and comfort. The nurturers and supporters. Peacemakers, teachers and mentors. Sounding boards, agony aunts, best friends and giver of the best hugs and totally unconditional love.

For me, I'm sure that she was thinking about me even before I was a twinkle in my Father's eye and I know that she will always be there for me.

From changing my dirty diapers, to nursing me back to health when I fell ill (read: putting up with me being a bear with a sore paw).... taxi-ing me around town and teaching me how to blossom, she will always cook all my favourite dishes and love and support me in all that I choose to do (even if it breaks her heart and causes her extreme moments of stress - sorry Mum! You know I love you!!)

Admittedly, I have been very fortunate to also have a second Mum - someone who considers me as their "Daughter No 2". and I'd like to take this opportunity to thank both of them - for their everloving, support and guidance.

In Australia, this year, Sunday 8th May, is Mother's Day and Sydney Remedial Massage would like to help you celebrate and thank your Mum for all that they have done and will continue to do for you.

With a little help from my friends at Red Petal Floral Design, Welsch Photography, InterVino - Fine Gifts of Wine and Wendy the Candle Lady, we have a gift worth over $600* for one special Mum in the Sydney Area.

In 25 words or less, email us at luvyourmum@gmail.com, why your YOUR MUM IS THE BEST.... and go in the draw for:

•     A family or portrait sitting and a complimentary 12” x 8” photo enlargement (worth $190)
•    Fabulous bouquet of Mother’s Day flowers and decadent liqueur chocolates (worth $160)
•    A 60 minute massage and comfy Mum slippers (valued at $109.90)
•    A collection of beautiful scented PartyLite products (worth $105.90) plus
•    A bottle of Australia’s Finest Sparkling (valued at $75).

Delivery will be made on Mother’s Day (Sunday May 8th, 2011) courtesy of Red Petal Floral Design.

**Please note that this competition is now closed**

Happy Mother's Day to all our precious and wonderful Mum's out there!

Love you Mum(s)!!! xx

Sweet Dreams Are Made of This...

Righto! After a short seista, I'm back.... My apologies that it's been so long in between blogs....

If you have been following, I know that I promised that I'd touch on what is the optimal amount of sleep one needs... so here it is:

The short answer is, while not everybody requires the same amount of sleep, it's suggested that we aim for at least 8 hours of sleep per night.

8 hours!!! I can hear you thinking "Wow! That's a bit of a luxury!"

In today's busy society, many people have even more demands from work, family and friends and we are also bombarded with so many forms of available entertainment, that it's not surprising that many people function on less than 6 hours of sleep per night.

Did you know though, that the difference between the actual amount of sleep one needs vs that which one gets during a night can accumulate into what's called a "sleep debt".

As time goes on, the bigger the debt, the more we need to catch up on it.

Needing a good old sleep-in on the weekend can be a sign that you're slowly paying off your week's debt, but if you don't pay it all off, beware: the debt can grow like a snowball and your body will start to suffer.

So how do I know if I have a sleep debt?

Try this simple experiment: for a week or two, go to bed at the same time every night and allow yourself to sleep as long as you need to, without an alarm clock to wake you up the next day.

Eventually, you might find that you're waking up at the same time everyday and this is the approximate amount of time that your body needs to sleep.

Hint: Why not keep a sleep diary on the time that you went to bed and when you wake up, the total hours of sleep and how you felt each day following. This will help to give you a good idea of what your body needs.

Once you discover your natural sleep needs, make sure that you make sleeping a priority and go to bed early enough so that you can get the right amount of sleep you require to make each and everyday the best day of your life.

TRY THIS: as you already know, lack of sleep can affect one's judgement, co-ordination and performance. The 'Sheep Dash' is a fun and interactive test from the BBC which will test just how quick your reaction time is!

Sweet dreams until next time!

Are You Sleep Deprived?

Sleeping is one of the most important things that we can do for our bodies.

While sleep deprivation has been associated with an increased risk of cardiovascular disease, mental illness and even death, the more immediate and noticeable effects include fatigue, daytime sleepiness and clumsiness.

The scary thing is that most people who are sleep deprived may not even know it and it's not long before being tired can feel normal.

Here are five facts that you may or may not have known about sleep:

1. Lack of sleep may contribute to obesity - this is because of the release of two key hormones (ghrelin and leptin) which help to regulate appetite;
2. The record for the longest period without sleep is 18 days, 21 hours and 40 minutes. This occurred during a rocking chair marathon;
3. Seventeen hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol-level of 0.05%;
4. Body temperature and the brain's sleep-wake cycle are closely linked - that's why we can find it more difficult to sleep during hot summer nights;
5. Ducks are able to balance their need for sleep and survival by keeping one half of their brain awake while the other slips into sleep mode.

So how do you know if you're sleep deprived? Ask yourself these simple questions:

1. How long does it take for you to fall asleep at night?
2. Do you feel sleepy during the day?

Research suggests that if you don't feel sleepy during the day, and if it only takes you between 5 - 15 minutes to fall asleep, then you're all good.

If on the other hand, you fall asleep the moment you jump into bed or if you feel drowsy during the day, or if you're finding that you need a couple of cups of coffee before you can function, then these can all be indications that you're sleep deprived.

In our next blog, we'll explore what is the optimal amount of sleep for you.

Until then, do yourself a favour and enjoy your sleep!

Salt of the Earth

When was the last time you had a nice relaxing bath?

Even better, when was the last time you had a nice relaxing bath with Epsom salts in it?

Why, you ask?

Well, apart from being 100% natural, Epsom salts have been known for its many healing, conditioning and cosmetic benefits for centuries.

This is because the main component of Epsom salts contain a mineral which is essential for our cells to function properly.

Because it is easily absorbed through the skin, the goodness of a Epsom salt bath has long been advocated.

Did you know however, apart from adding it to your bath, that Epsom salts can also be used as an effective

• foot soak;
• exfoliate;
• way to remove splinters;
• cure for constipation;
• fertilizer for your houseplants, flowers and vegetables;
• way to make grass greener and
• household cleaning agent.

So what makes it so versatile?

Basically Epsom salts (otherwise known as magnesium sulfate) contain two important minerals - magnesium and sulfur.

Magnesium is the 8th most abundant element in the Earth's crust and it is also one of the most important elements required by our bodies as it helps to activate over 300 different biochemical reactions.

One very important function of magnesium is that it helps to regulate the function of calcium in cells - this means that your muscles can contract and relax effectively. This is why consuming or having sufficient magnesium can help to protect you against heart disease, heart attacks and high blood pressure.

Current research indicates that between 90 - 95% of people in today's society are deficient in magnesium and this may well be the cause of a large variety of disorders including headaches, depression, anxiety, fatigue, insomnia, pre-menstrual tension, muscle tension and cramps.

Being deficient in magnesium has also been associated with a number of more serious conditions such as asthma, diabetes and osteoporosis.

With regards to plants, while both magnesium and sulfur are naturally occurring substances in soil, they can often be depleted by various environmental conditions. Adding both these minerals through the way of Epsom salts, will help the plant to grow and flourish by assisting with chlorophyll production (helping the plant turn sunlight into food). This is why it can help to make your green grass greener.

So, how can you ensure that you're receiving enough magnesium?

Consuming adequate amounts of certain spices, nuts and leafy green vegetables are one way that you can make sure that you're getting enough magnesium through your diet, however a regular, nice long soak in a bath containing Epsom salts is the most sure fire way of attaining instant relaxation plus gain the benefits of this wonderful element.

So, why not pop in for a massage with us to relax and rejuvenate yourself and then treat yourself to a luxurious Epsom salt bath after and make sure that you make your health your number 1 priority today...

Yours in health until next time!


Please note: taking a magnesium supplement in conjunction with other vitamin supplements is also a great way to boost your health, however it is advised that you consult with your nutritionist, Doctor or GP before commencing or changing your current supplement consumption.

We ♥ Winter Health Tips.

Winter doesn't mean that it's time to stop looking after your health.

As our last article gave you 5 fantastic ways to keep your skin looking beautiful throughout the colder months, it's important to understand that your skin can often be a direct reflection of your health.

Keeping fit and healthy throughout Winter will not only mean that your skin will glow from the inside, it will also help boost your mental and emotional levels, plus keep those nasty colds and flus away.

Here are our Top 5 "We ♥ Winter Health" Tips.

1. Drink Lots of Water. Even when it is cold, it’s especially important that you keep yourself well-hydrated. If you choose to drink something hot, instead of coffee or hot chocolate, why not try a luscious herbal tea to help stimulate your immune system (Eg. Echinacea, licorice and ginger all work wonders).
2. Enjoy the Outdoors. It’s easy to say it’s cold and wet outside and cuddle up inside watching TV, but going for a brisk walk in the winter sun, will ensure that you’re not keeping yourself stuffed up indoors all day and night and that you are able to get some fresh air and oxygen into your lungs.
3. Exercise = Fun. If the thought of going to the gym isn’t doing it for you anymore – try something different that’s social and fun instead. Grab a friend or your partner and join up to your local salsa / dance club (or whatever takes your fancy) and before you know it, it’ll be summer and you’ll be wowing your friends with your amazing new skills.
   SRM Bonus Secret: By keeping yourself active during Winter, when Spring hits, unlike the other 99% of the population, you won’t be freaking out about how to get your bikini body back in time for Summer.
4. Eat Well. Winter brings with it a feast of fruits and vegetables so make sure that instead of indulging continually on comfort foods such as creamy pastas and “eat-until-you’re-too-stuffed-to-move” roast dinners, choose to fill up on healthy vegetables which will keep your body nourished with essential vitamins and nutrients. 
5. Pamper Yourself! Don’t let the winter blues get you down – revitalize your body and soul with a rejuvenating massage, complete with essential oils to help nourish your skin and keep you feeling happy and relaxed.

So, love yourself this Winter by following our Top 10 We ♥ Winter Tips and you will be sure to not only survive the colder months, you’ll come out looking and feeling absolutely marvelous.


Yours in health until next time!

Ps. Don't forget to check out our website for our exclusive We ♥ Winter Specials!

We ♥ Winter Beauty Tips!

Is beauty really just skin deep or is it in the eye of the beholder?


Did you know that your skin, is considered the largest organ in your body? Not only does it play a key role in protecting you against disease and keeping your insides inside, it plays a significant role in insulation, temperature regulation, sensation as well as protecting you against excessive water loss (control of evaporation).


Some interesting facts about skin include:

• an average adult's skin can span 21 square feet and weighs approximately 9 pound (just over 4kg)
• your skin is thinnest on your eyelids and thickest on your palms (hands) and soles (feet)
• your skin is able to renew itself every 28 days
• your skin sheds a layer of dead cells approximately every 24 hours
  
• dead, discarded skin accounts for about a billion tonnes of dust globally in the atmosphere (they say approximately 70% of the dust in your home is due to shed human skin!)
• skin can release as much as 11L of sweat on a hot day
• goose bumps are actually little pimples that help to retain a layer of warm air over our body.

So, with the change in weather, most people will need to adjust their beauty regime to help their skin cope with the stresses of artificial heat, cold, wind, longer and hotter showers plus less humidity in the air.

Don't let Winter get you down. Check out our top 5 tips of how to not only keep that rosy glow on your cheeks this Winter, but all over.

Sydney Remedial Massage's 'Top 5 We ♥ Winter Beauty' Tips:

1. Save Your Skin. Everyone loves a long hot bath or shower in winter, so do yourself a favour and try to either make them shorter or have lukewarm baths or showers instead. 
2. Exfoliate At Least Twice A Week. This will help to remove any dead, dry, flaky skin - try using a body brush on dry skin before jumping into the shower.
   SRM Secret Tip: Don’t forget to exfoliate your lips too by using a wet, wrung out washcloth. 
3. Moisturize Religiously. Use a heavier crème immediately after showering or bathing rather than just a lotion as you would in summer. Choose products which contain shea butter or alpha-hydroxy acids (AHAs) which can help to protect and re-hydrate your skin.
4. Wear Sunscreen. Use a daily facial moisturizer that contains sunscreen. The glare from the winter sun, especially if you’re outdoors having fun can still damage your skin and make you age significantly. Activities such as skiing / snowboarding at higher altitudes means that the ultraviolet light will also be harsher, so make sure you protect yourself. 
5. Stop Licking Your Lips! Chapped lips can be a common problem in winter and by licking your lips to ‘help’ moisturize them, it’s actually going to make it worse as the moisture evaporates and dries them out even more. Choose a good lip balm that contains beeswax, aloe, vitamin E and/or tea tree or other essential oils. Remember to re-apply frequently throughout the day to keep them looking gorgeous!

There you have it. You can keep your skin looking healthy and luscious with our simple tips, plus, remember to also make sure that you're having regular massages to help stimulate blood flow to energize your whole body. At Sydney Remedial Massage, we also use essential oils to help keep you looking younger and more beautiful than ever.

Stay tuned for our next blog where we will share with you, our 'Top 5 We ♥ Winter Health' Tips or, visit our website for our exclusive We ♥ Winter Specials.

Keep beautiful until next time!

Meditate Not Medicate.

Think back to the last time when you sat with your eyes quietly closed, taking in the rhythm of your breath, feeling your heart, beating gently...

A sense of peace and calm floods through your body.

Your mind is free to settle.

You take in the moment and then the next, just letting your mind and your body drift and drop as you gently inhale, and exhale.

Before you know it, you've just spent the last twenty minutes prolonging your life.

Scientific studies have demonstrated that there are long-term physical and psychological benefits of meditating regularly and that profound changes in the brain can occur as a result.

Regular meditation has been shown to be effective in reducing
 - anxiety and depression
 - chronic pain
 - fatigue
 - headaches and/or migraines
 - high blood pressure
 - insomnia / sleep disturbances as well as
 - overall stress.

Fortunately, learning to meditate is something that is easy to do and doesn't involve countless trips to the Doctor or the pharmacy.

There are, many different types of meditation available - eg. Breath, Empty Mind, Walking, Mindfulness or Mantra meditation. And as long as you find one that you're comfortable with, it doesn't matter which one you choose and by practicing it daily, you will reap the rewards.

With a greater awareness of the essential role the mind plays in contributing to your overall health and well-being, spending time meditating everyday is an effortless and easy, 100% natural, scientifically proven, simple and highly cost-effective way of promoting your longevity.
 
To help you to on your way to becoming a master meditator, why not check out these "7 Simple Tips To Mastering Meditation."


Yours in health until next time.


Please note: All information in this article should be used as a guide only. Although there is much long-term evidence of meditation being beneficial in treating a variety of disorders, please seek appropriate medical advice and consultation prior to discontinuing any currently prescribed medications.

Discover The Long Lost Ancient Secret to Leading a Less Stressful Life.

When was the last time you took a nice deep breath?
(Hint: now would be a good time!)

To be able to breathe is a wonderful thing, yes?

The beauty of it is, that we don't even have to think about doing it!

Breathing serves many functions, including:

• supplying our cells with oxygen
• removing carbon dioxide from our bodies
• improving lymphatic flow within our bodies, which helps us to fight infections
• reducing anxiety 
• assisting in stress or anger management as well as 
• promoting relaxation. 

Our breathing is regulated by our brain stem - the most primal part of the brain - which is also responsible for other vital life functions, such as heat rate, blood pressure and consciousness.

Unlike these other functions however, we are lucky enough to be able to control our breathing on a conscious level. Unfortunately, most people don't take advantage of this 100% free life booster on a consistent basis.

For many centuries, the people of ancient China and India have used the simple art of breathing to help prevent and heal themselves from illness and disease, attain deep states of relaxation and increase their vitality.

So how does this differ from what we're doing today? Breathing's breathing right?

Well, not really.

In today's society, the majority of people often take many shallow breaths, filling only the top third of their chest and lungs only.

This limits the amount of oxygen-carbon dioxide exchange within the lungs and can lead to a decrease in proper organ function, resulting in reduced vitality as well as impairment of the immune system, which increases our chances of disease.

Shallow breathing also occurs when people are anxious, angry or in a constant hurry. And with the apparent increase in our sedentary lifestyles, our bodies have adapted to not needing to breathe deeply, thus we develop the habit of shallow breathing.

What can we do about it?

By studying the ancient arts of Qigong (China) or Pranayama (India), we can start to incorporate and learn more about the benefits of proper breathing and breath control.

However, for those who would like a short exercise to start you on your way to leading a less stressful life, have a go at this very simple, yet effective technique for deep (abdominal) breathing:

1. Find a quiet place with plenty of natural air or air flow and sit up straight or lie down comfortably
2. Slowly inhale through your nose, so that you allow the air to fill your abdomen first, followed by the middle of your chest and then the top of your lungs
3. As you exhale through your mouth, just let it flow naturally, from the top of your lungs, followed by the middle chest and then make sure that you finish by gently contracting your abdomen
4. Repeat without straining to breathe for at least 5 minutes. 

For maximum benefit, practise this twice a day, in the morning and in the early evening and preferably not after having a large meal!

If you're not sure if you're doing it correctly, you can place a book on your stomach when lying down and see if it rises as you first breathe in.

Go on, have a go.

Just by mastering this simple ancient secret, you'll be pleasantly surprised and amazed as you start to become more aware of your breath just how much it can impact your mental, physical and emotional responses to life's stresses.


Yours in health until next time.

Addicted to Anxiety: How Commonly Prescribed Anxiety Medication Can Be As Addictive As Heroin.

Did you know that the medications used to treat anxiety and depression can be as addictive as heroin or cannabis?

Anxiety is one of the most common mental health disorders in today's society. For the sufferer, it can often be a crippling condition and can impact immensely on their health, their relationships as well as their overall well-being.

Anxiety is a broad umbrella term and can include but is not limited to:

- Phobias

- Panic attacks

- Obsessive-compulsive disease

- Post-traumatic stress disorder as well as

- Generalized anxiety disorders.

In terms of treatment, sufferers commonly choose to either do nothing about it or resort to pharmaceutical means which in turn, can adversely affect their health and sanity.

Commonly prescribes drugs such as Valium, Xanax and Ativan are able to help exert a calming effect by boosting the action of gamma-aminobutyric acid (GABA), a neurotransmitter in the brain.

Activation of GABA will trigger the release of dopamine - another neurotransmitter, which plays an important role in behaviour and cognition, voluntary movement, sleep, mood, attention, learning and memory. Dopamine is also responsible for regulating the "reward pathways" such as feelings of punishment and sexual gratification.

Studies haves shown that people with higher levels of dopamine in their brain tend to be more prone to addictive behaviours.

It is alarming how in today's society, medication is fast becoming the preferred treatment method for people with anxiety, depression and other mental health related disorders such as Attention Deficit Hyper-activity Disorder.

Something that is also quite disturbing, is how much easier it is to obtain prescribed drugs rather than illicit drugs for the purpose of satisfying addiction.

In lieu of this, as a natural therapist, these are my suggestions for how you can combat anxiety without the need to medicate:

1. Exercise and Diet.

Whatever happened to "the good old days" when Doctors would prescribe exercise and diet?

Exercising three times a week for 30 minutes at a time, with enough effort to raise a sweat will help to increase the level of serotonin and endorphin in the body. These are your body's natural "feel-good" chemicals which prescribed drugs seek to imitate and activate.

It is also important to be eating plenty of raw fruits and vegetables as part of your daily diet rather than rely on processed and manufactured foods.

2. Natural Therapies.

Acupuncture, aromatherapy, massage and meditation are great ways to help calm your mental and nervous system so that you are better able to deal with any anxiety and/or stress.

While acupuncture can help to stimulate the body's natural energy flow (Chi), it is also beneficial in treating anxiety and depression as it can help to restore harmony within the body.

Likewise, meditation is a wonderful way to become more relaxed and grounded, which helps you to deal more effectively with stress.

Massage is a great way to release the physical tension that builds up in your body, and combined with aromatherapy can be most beneficial on a physical, emotional and mental level.

3. Cognitive Behavioural Therapy, Behavioural Therapy and Hypnotherapy.

Despite the popularity of drugs for anxiety disorder, these conventional methods of treatment are simple and effective ways of teaching someone how they can deal with anxious situations through identifying triggers and teaching the person safe and immediate methods of coping with the situation at hand.

For more information about any of the above mentioned natural therapies and also hypnotherapy, please visit our website: www.sydneyremedialmassage.com.au.

Yours in health until next time!

Please note: We appreciate that anxiety can be a very serious disorder for some people. All information contained in this article should be used as a guide only - please seek appropriate medical advice and consultation before commencing and/or discontinuing any currently prescribed medications. 

Why Laughter Really Is the Best Medicine!

Hiya!

Right, are you ready for the funniest joke "in the world"?*

Two hunters are out in the woods when one of them collapses. He doesn't seem to be breathing and his eyes are glazed.

The other guy whips out his phone and calls the emergency services. He gasps, "My friend is dead! What can I do?"

The operator says "Calm down. I can help. First, let's make sure he's dead."

There is a silence, then a shot is heard. Back on the phone, the guy says "OK, now what?"

And as you sit there and shake your head and laugh, stop for a moment to think about how you're doing yourself a favour.

According to scientists, humans are the only species capable of laughter and the average person laughs approximately 17 times a day.

It gets better - Can you believe that laughing 100 times is equivalent to a 10 minute workout on a rowing machine!?!

While laughter has also been shown to help

- reduce the level of stress hormones (adrenaline, noradrenaline and cortisol)

- increase the number of circulating feel-good hormones like endorphins

- boost immunity (enhances the effectiveness of T-cells)

- increase vascular blood flow

- and increase oxygenation of the blood,

It also is a good mental and/or emotional release and can also give your body a great internal workout (remember the last time you laughed till your belly hurt?!).

So, grab a few mates together or call up your best friend and share a joke today!

Yours in health until next time!

* World's Funniest Joke. Source: www.google.com.au and www.laughlab.co.uk.

How the Humble Cup of Tea May Save Your Life....

Hi and Welcome to 2010!

Stop! Before you read this article, do me a quick favour and run over to the kitchen and put the kettle on, because....

Today's blog is inspired by something that is just as ancient as the practise of massage and linked to our Relaxation Tip No 2: Have a cup of tea and a chat with a good friend.

Not only will this give you some quality time out with your friend, you're also secretly doing yourself a world of internal good.

Ever since tea was first infused, over 4700 years ago in ancient China, there has been many health benefits attributed to this humble plant, Camellia sinensis.

There are many varieties of tea, however the most popular types are Green and Black tea, followed by Oolong (red) and White tea.

There are also many flavours of Herbal teas available, however they are not strictly "tea" as they are not derived from the same plant. They are instead, an infusion of herbs, flowers, fruits, spices or other parts of other plants.

The colour of your tea will depend on how long it's been processed. Green and White tea are steamed quickly before being packed, and therefore are the least processed and will contain the most amount of anti-oxidants. Black and Oolong tea are partially dried, crushed and fermented prior to packaging, and will have a darker quality to it.

The main benefit of drinking tea is attributed to its content of polyphenols - a chemical which is found in the leaves of the plant, which contains the anti-oxidants.

Numerous scientific studies have claimed that tea is able to help the body

- prevent oxidative stress

- lower cholesterol levels

- boost mental alertness

- increase metabolic rate

- boost its immune system and

- protect against cardiovascular disease.

Tea has also been proven to have anti-cancer properties.

SO, now that the kettle's boiled, why not call a friend over to share a chat and a cuppa while you kick back and relax in the knowledge that like having a massage, it's you taking the time out to look after you.

Yours in health, until next time!

I ♥ Massage

Hypertension or high blood pressure is a serious condition that affects over 2 million Australians*.

There are two types of hypertension - essential (primary) and secondary.

Primary hypertension makes up approximately 95% of cases and although scientists do not know the exact cause, it is compounded by a myriad of factors - eg. leading a sedentary lifestyle, obesity, lack of Vitamin D and syndrome X.

Secondary hypertension on the other hand, stems from an identifiable cause which may include: kidney disorders, Cushing's Disease, chronic alcohol use or it may also be caused by certain medications.

According to the Australian Bureau of Statistics, hypertension is the leading cause of cardiovascular disease* and is also a precursor to Type II diabetes**.

The news is not all bad though...

A study by Olney^ in 2005 found that a 10 minute back massage, 3 times a week was able to significantly reduce blood pressure in hypertensive patients.

More recently, Cambron and colleagues^^ have reported that Swedish massage can help to reduce blood pressure in normotensive individuals.

Just imagine, if having a regular massage could help reduce your chance of dying from cardiovascular disease, wouldn't you visit your massage therapist on a more regular basis?

Of course, it is recommended that you also choose a healthy lifestyle which includes abstaining from smoking, maintaining a proper weight, regular exercise and eating a balanced diet, rich in fruits and vegetables.

Until next time!

Yours in health,

Mel

* Australian Bureau of Statistics. 4821.0.55.001 - Cardiovascular Disease in Australia: A Snapshot, 2004-05

** Australian Bureau of Statistics. 1301.0 - Year Book Australia, 2008

^ Olney CM. Biol Res Nurs. 2005 Oct;7(2):98-105.

^^ Cambron JA, Dexheimer J, et al. J Altern Complement Med. 2006 Jan-Feb;12(1):65-70

Thumbs Up for Massage.

Hiya!

As you read this, do me a favour... Take a look at your hands - a good long look.

Roll your wrists around. Did you hear anything crack?

Now, rub your hands together.

Feel your hands as you clench each of them into a tight fist, and then open and close them five times, and finally, wiggle your fingers about and touch your thumb to each of your fingers, making a ring with the thumb and finger, running up and down from your first finger to your little finger, and back again.

Did you do that??

If you did, well done! And if you didn't (but know that you could if you wanted to), you can rest in the knowledge that your hands are unique and that they're an evolutionary gift.

The opposable thumb is a distinguishing feature shared by many primates, and is used primarily for precision gripping - a skill that allows us to do everything - like swinging from the monkey bars like a child in the sunshine, to throwing a ball to your beloved pet, to creating masterpieces that transcends eras and live in our hearts forever.

This also means that your hands are perhaps one of the most used parts of your body - and also probably the most taken for granted!

So ask yourself honestly- when did you last have them massaged?

Hand massage or hand reflexology is wonderful way to relax.

A recent study by Osaka et. al. (2009)*, found that a 5 minute hand massage was able to significantly reduce the level of stress in patients with advanced stages of cancer, as measured by comparing the level of chromogranin A (CgA) before and after a hand massage.

Likewise, Cronfalk et. al.** reported in the Journal of Clinical Nursing that regular hand massage for carers of terminally ill family members resulted in  "feelings of 'being cared for', 'body vitality' and 'peace of mind'."

So why not make sure that when you have your next massage, that you look after your evolutionary gift and take advantage of the many benefits of incorporating a hand reflexology massage into your session.

Until next time... yours in health,

Mel

*J Altern Complement Med. 2009 Sep;15(9):981-5.

** J Clin Nurs. 2009 Aug;18(15):2225-33.

ABBA, Greta Garbo, The Nobel Prize, Meatballs... and Massage.

Hiya!

So you're probably wondering what Greta Garbo, The Nobel Prize (Alfred Nobel) and ABBA have to do with meatballs and massage right?

Well, they're all synonymous with being from Sweden.

And so is Pehr Henrik Ling.

Who??

Ling (1776 - 1839) was a famous Swedish medical-gymnastic practitioner and is most famous for having developed the techniques for "Swedish Massage".

Called 'classic massage' in Sweden, it is the best-known and most popular type of massage offered nowadays.

It was first introduced to the United States by two New York physicians in the mid 1800's and has spread to many other countries and gained much in popularity ever since.

It is the foundation for many other types of Western massage - such as sports, deep tissue and aromatherapy.

Swedish massage is based on five different techniques:

1. Effleurage: long gliding or sliding strokes

2. Petrissage: lifting and kneading of the muscle

3. Tapotement: rhythmic tapping

4. Friction: firm, deep, circular rubbing movements

5. Vibration: rapid shaking of the muscles

Swedish massage uses firm yet gentle pressure and can:

- promote relaxation

- ease muscle tension

- provide relief from pain

- reduce anxiety and depression

- temporarily reduce blood pressure and heart rate

- increase the capacity of the blood to carry oxygen

- help eliminate waste from the lymphatic system.

The therapist will use particular oils during the session so that it's comfortable for you and it also makes it easier for you to relax and enjoy the many medically proven beneficial effects without having to do anything yourself!

So next time, before you decide to book your ticket to Sweden - why not book an appointment with your local Swedish masseuse and enjoy a nice relaxing massage instead!

Yours in health, until next time..

Mel

"What is Remedial Massage?"

Hiya!

Ok, today's blog is in response to a question that I often get asked - "What is remedial massage?"

With so many different types of massage available, eg. Thai, Swedish, Shiatsu, Hot Stone, Reflexology etc., it can be confusing and sometimes, I find that the term Remedial Massage is in itself, quite ambiguous.

So, let's start by first defining the words 'Remedial' and 'Massage':

According to Merriam-Webster Dictionary, remedial has two definitions:

1. Intended as a remedy

2. Concerned with the correction of faulty study habits

And massage (originating from the French masser and Arabic massa), is defined as the manipulation of tissues (as by rubbing, kneading or tapping) with the hand or an instrument for therapeutic purposes.

So put together, it appears that Remedial Massage is a remedy which is administered via the manipulation of tissues - right?

Yes... and no!

Remedial massage actually is a whole lot more than that.

It is a holistic way of treating the body which looks at the entire body as a functional whole, as well as targets the specific area that requires attention.

The body is a wonderfully complicated mechanism and often, the site of pain is a symptom, not the cause.

So the primary aim of a remedial massage therapist is to find and treat the cause rather than just provide temporary relief.

For example, most people have experienced pain in their shoulders and upper back area - usually just above the shoulder blades. Rubbing that area when it feels tense will bring greater blood flow to the area and provide temporary relief.

But when you visit your remedial massage therapist, they might ask you - do you spend long hours sitting in front of a computer?

More often than not the answer is yes, and no, they never sit in the ideal touch-typist's posture all day long.

These people are usually hunched over the keyboard and hyperextending their neck as they look up at the screen. This puts stress on the trapezius muscle as it is virtually being over-used for extended periods every day and as such, will manifest itself as a chronic pain in that area. They might also be able to feel a "knot" or adhesion, which basically blocks the circulation to the area and creates pain while inhibiting movement.

The rhomboid muscles (the area between your shoulder blade and spine) will often also be affected as well as they're being consistently over-stretched on a daily basis.

Your remedial massage therapist can use deep tissue massage techniques such as applying pressure and/or friction to the area in a specific manner. This will help by physically breaking down the adhesions, thereby increasing blood flow to the area and relieving the pain as well as relaxing the muscles.

With deep tissue massage, sometimes people may experience a little discomfort or pain during the session - it is very important for you to communicate with your therapist during your treatment if the pain is outside of your threshold levels.

Also, some people may experience stiffness or pain following a deep tissue massage - this is not uncommon and will subside within a day or two.

A good therapist also understands that your body and your muscles work by contracting and relaxing in combination with each other.

Sometimes the person with the pain will also be quite tender in their chest area - this is because as they are hunching over, they're keeping their pectoralis muscles shortened or in a state of constant contraction.

Massaging the pectoralis major and pectoralis minor in particular, will help to release and relax those muscles, which means that when the person sits at the computer desk in the following weeks, that they will not hunch as much and therefore, put less strain on their back and shoulder muscles.

Your remedial massage therapist will also show you specific stretches that you can do every day to help strengthen or relax particular muscles and as such, you will be able ensure that you're looking after your health in between your regular treatments.

So, as you can see, remedial massage isn't just about the massage itself - a good therapist will look at the body as a functional whole and identify the reason as to why you're experiencing the pain, and help you to eliminate it using a variety of techniques.

I hope that this has helped you to understand a little more about what it is that I do, and if you have any questions or would like more information - please feel free to post a comment below!

Until next time... yours in health,

Mel

Are Eggplants Addictive?

Hiya

How are you? In this blog, I'd like to share with you a favourite recipe of mine...

The eggplant, aubergine or brinjal (Solanum melongena) is a plant of the family Solaneceae and is originally from Sri Lanka and India.

One interesting fact that many people may not know about the humble eggplant is that it is richer in nicotine (100ng/g concentration) than any other edible plant.

Don't fret though - the amount of nicotine is negligible compared to passive smoking and it would take about 9kg of eggplants to contain the same amount of nicotine as a cigarette.

Eggplants are a good source of dietary fibre and also contain high levels of vitamins such as potassium and folic acid.

Studies have also suggested that it can help reduce cholesterol levels and prevent the formation of free radicals in the body (which contribute to cellular damage and aging).

There are many different varieties of eggplants and they range dramatically in colour (white, green or purple) and shape. This recipe calls for the use of the larger, oval shaped purple eggplant.

Impress yourself and your family and friends with this super easy recipe.

Eggplant (Aubergine) Stack with Roasted Vegetables & Broccoli.

Serves 4.

Here's what you'll need:

8 yellow squashes, halved

8 mushrooms, sliced

4 tomatoes, thinly sliced

2 eggplants (aubergines), sliced

2 medium sweet potatoes (kumara), cut into wedges (skin left on)

1 red capsicum (pepper), quartered

1 large zucchini (courgette), halved and sliced thinly lengthwise

1/2 head of broccoli

1/4 red onion, sliced

4 tablespoons extra virgin olive oil

4 tablespoons balsamic vinegar

1 cup low-fat fetta, crumbled

1/2 lemon, juiced

1/2 cup basil, roughly torn. Leave a few sprigs for garnish

12 tablespoons pesto

Salt and pepper

1. Pre-heat the oven to 200 degrees Celsius (400 Fahrenheit).

2. Mix the cut sweet potato with a dash of olive oil, and salt and pepper to taste. Put it all into the oven until cooked (approximately 45 minutes depending on size of wedges).

3. Mix together the olive oil, balsamic vinegar and lemon juice.

4. After slicing the eggplant, season with salt and pepper, and brush lightly with the olive oil mixture (Step 3). Cook in a grill / broiler or ribbed sandwich press until eggplant is soft. Set aside.

5. Likewise, brush sliced zucchini with the olive oil mixture and grill until cooked. Set aside.

6. About 20 minutes after you've put the sweet potato in the oven, lightly coat the red capsicum and squashes with the olive oil mixture and whack it in all into the oven for 15 - 20 minutes.

7. Place the 4 largest eggplant slices on a lined baking tray and spread pesto over it. Top with sliced tomato, cooked zucchini, mushrooms, red onion, basil and feta.

8. Place another layer of eggplant plus pesto, tomato, zucchini, mushrooms, red onion, basil and cheese.

9. Continue until out of eggplant, finishing with a layer of fetta.

10. Bake or preferably grill until cheese on top melts.

11. Cut the broccoli into florets and steam until cooked.

12. Serve the eggplant stacks, garnished with basil, with the roasted vegetables and broccoli.

I find that this dish is best consumed with good friends, great conversation and a glass of your favourite wine!

And perhaps, once you've tried this simple, nutritiously healthy recipe, I'm sure that you'll agree that these Eggplant Stacks are definitely addictive!

Yours in good health,

Mel