What to expect from your session?

Initially you will have a one hour session going through all your past history and any current conditions that may be affecting your everyday life, injuries, lack of range of movement, weakness, maladaptive postural patterns.

You should tell your Physiotherapist all your past history in regards to injuries/limitations/children/surgeries and general health. Current activities and interests/hobbies is also really helpful as this will help tailor and shape which type of exercises will work best for you.

Your first session may also involve some hands on physiotherapy if you have a current injury or condition affecting you, to be able to move more freely and start off. You will be given a home exercise program to start you off, whether that be basic breathing and movement to start getting you reconnected to your body and where you are in space.

A lot of us get so busy with our daily life, we get used to pain, we adapt certain patterns to move away from pain or discomfort, we disconnect from our own bodies, unaware where our limbs or pelvis is in space, forget how to breathe, all this can be taught again once we start to get back in touch with our bodies.

We than tailor a specific Pilates and strength program for your body, your lifestyle, your needs and your goals, your program will include all the studio equipment including reformer/cadillac/wunda chair/barrel and some rollers/therabands and weights.

Pilates relies on the integration of mind and body. Each exercise is carefully synced with your inhale and exhale of breath with the performance of movement – It can take a lot to push through some of those tough holds and pulses! As you start to become more in touch with your mind/body/breath connection the exercises can than get a little more complex.

Focusing on how your mind and body relate as you work through the exercise can help boost daily concentration and has been suggested to improve thinking, not to mention the overall workout you will get by activating all of your small stabilising muscles rather than your large ones.

A Physiotherapist guided Pilates session not only helps you to be the best version of you, but also in a safe, well structured, personalised way!

Im looking forward to helping you :)

I was really excited to run this race, not only the first full road marathon since NYC! I was aware that it would be a completely different experience having run the last time with 2 million spectators to maybe 100!

The day started of spectacularly with the sun shining not a breeze in the air and a mild 15c, however as the day panned on it turned out to be one of the toughest runs to date! The Great Ocean Road Running Festival from Saturday, 18 May to Sunday, 19 May 2019 offers one of the most spectacular marathons in the world! You start in the cute town of Lorne, which since my last visit has changed in a really positive way, beautiful shops, restaurants, coffee shops, a really enjoyable place. The run ends in Apollo Bay, a sleepy town only really waking up for the marathon, set on a gorgeous back drop of sprawling coast line and sandy beaches.

Over 7,000 participants of all ages and abilities ran or walked one of seven event distances ranging from the 1.5km Kids' Gallop right through to the 60km Ultra Marathon, I completed the Marathon distance of 46.5km, the last few kms were definitely the hardest!

The actual course started off with a hilly start, windy around corners on an incline, this basically set the scene for the rest of the marathon! lots and lots of incline and long windy descents.....the road if you have ever driven it winds back and forth, cutting back against itself, rising and falling and ocean as far as you can see! A lot of the time your running you can actually see Apollo bay which is a good and bad thing! The race really kicked in for me at the 35km mark where the temperature dropped to a cool 11c and strong headwinds and rain made for a pretty lousy last 11km! It was mentally really tough constantly being pushed back by the wind, not being able to see anything at all, and being soaked from head to toe!

I can definitely say this race was by far my least favorite, and in terms of my training it would of been much better to have done a lot more hill training to prepare I honestly thought it would be mostly flat terrain! I would love to do it again one day when its gorgeous conditions, it would make a massive difference!

Registration also gave participants free access to a range of activities across the weekend. Lorne and Apollo Bay had live music and yoga sessions so everyone can enjoy the festivities, overall a really well organised event and weekend away :)

When my daughter (Baby #2) was born in 1st March 2017, I was filled with so much joy and love for her and us as a family, as for anyone that has a family of their own it is an incredible experience and rough ride at times.

I was also at peace with the fact that my family was complete and that it was soon going to be time to be able to focus on myself again at some point, on my career, my studies, and my LOVE of running!

I needed a goal, a bucket list, a pretty damn motivating excuse to get up and go to training with a newborn and a 1.5 year old.....so I signed up for the New York Marathon.

Never had I ever imagined how much it would affect my life, my perspective of myself changed, my courage, determination and willpower quadrupled, I was and still am living off the high of being able to not only have successfully completed it but still LOVE running haha much to the dismay of my partner it actually made me love it more! and love of LONGER distances haha

The trip over to NYC was one that was surreal, to be able to step onto a plane with no babies or toddlers of my own and experience my own company overseas for the first time in a few years. I went over with an agency called Travelling Fit, who are absolutely amazing! Guaranteed entry, accommodation, meet ups, warm up runs, events, pre and post race meetups). Check them out www.travellingfit.com

I had 2 days prior to the race to explore a little (my 7th time to NYC), but as I didn't want to walk too much it was mainly eating, catching up with friends, massage, searching for NYC best coffee and getting over jet lag!

We did need to get to the Event pavillion which was on the Hudson downtown to collect our bibs/tshirts and any merchandise. The pavillion was amazing, so organised, so many people!

NYC marathon eve!

We had a light 4km jog around Central Park with the whole Travelling Fit team- so surreal running around the finish line part of the course! The city is a buzz of activity, people EVERYWHERE..and not just people but runners! with over 56 000 people competing it makes for a very active tourist!

I would like to briefly touch on one of the events which comes together with Travelling Fit and thats The Indigenous Marathon Foundation- Robert DeCastella is the main spokes person for this program- which offers running programs and sponsorship of Indigenous men and women to run a marathon overseas. They than bring back all of their knowledge and passion for healthy lifestyle and fitness to their community. It has had such an amazing outcome, and such great positive flow on to rural and remote communities. Find out more here: http://www.imf.org.au

The day....New York Marathon 2017

Jet lag still has me and Im awake at 3am! 2 and half hours before Im meant to...darn it! I had worked out that the Starbucks next door opened at 5am- so there I was getting a capuccino getting ready to run in a few hours!

I head back into my room for some final preperation making sure I have everything....its actually happening!! The temperature has dramatically dropped which is welcome...I head off with my dressing gown and pillow which I bought at Vinnies in Manly.

Even though my start time isnt until 10:30am we re all off at 6am on the bus....The team had decided that this option is better as keeps us warm and dry for the travel time, as there s usually a long delay before the start, I had read a blog of a competitor last year who suggested a dressing gown and pants and beanie as you can be waiting up to 3 hours to start!! Lining all the start corrals are bin after bin of clothing bins ready to collect all the unwanted gear before we start.

The Village was set up at Fort Wadsworth on Staten Island - its actually crazy how many people are here and how well organised everything is, perfectly sign posted and helpful people to direct the human traffic. Security is ridiculously tight given what happened only days earlier- (the very unfortunate terrorist attack) I counted 20 check points just to get to the event village front gate, there was at least 5 helicopters as well as Army and Police.

Theres facts around the event village that 125 different countries are represented by over 56,000 runners this year and its seriously amazing to be surrounded by so many people!

Into your corral (the area that they seperate you into-colour-time ) where theres things like, bad coffee, hot chocolate, bagels and doughnuts...I think I ll stick to my sports supplements. Off to the start line you go...the National Anthem is sung and you can’t help but embrace the patriotism....the cannon blasts and you’re off to the sounds of Frank Sinatra singing New York. Nobody does over the top like America and it’s bloody awesome. Feeling PUMPED!

The start is up the Verrazano Bridge with sweeping views of New York to your left but there’s no time to take them in...it’s 2km uphill and the same down..one foot in front of the other as you try and find your rhythm. By the time you actually cross the bridge I had a wave of humour in my head...well great only 40kms to go that was too easy...

Brooklyn is your first Borough and what a way to hit the 5km marker...its just too cool here..hip hop music blasting..people rapping and break dancing on their stoops..so many people, so much noise...it lifts you and your feet fly..there is so much love in the air and it takes all that you have not to sprint.

At this point you start to notice all the signs that people are holding and you can't help but laugh out loud! Some of the signs include:

"your running better than our government"

"chuck norris has never run a marathon"

" 1 out of 4 people poo their pants are you one of them?"

"stuff this lets go and get a beer!"

"wrong way go back"

Over the bridge and into Queens, the music here is electric! The crowd are really cheering you on and enjoying a few wines at the same time! The party continues as the mix of races explode in a sea of colour and noise, Williamsburg hill nearly kills you and the legs are screaming...at this point I actually started to get a little overwhelmed with the noise and the people its just SO LOUD the screaming is insane! Even the notoriously quiet conservative Jewish section is politely, yet quietly cheering you on. You can see the kids faces smudged against the windows inside waving you by...giving you a moment to collect your thoughts, do a body scan and push on. Then you hear the theme from Rocky and you lift again as you hit the Queensborough bridge.

Once your over the bridge your coming over into Manhattan! You re over half way woohoo and onto First Avenue...It really is everything you’ve dreamt of...a sea of hundreds and thousands, both sides of the street screaming at you to keep running and not to stop.Its a tough really really straight stretch so this part is where the race actually really starts. The body starts to ache by the end of 1st Ave as by now you’ve hit 32km and in perfect NYC style as you turn around the bend theres a hit the wall party!! A huge grandstand with cheering and a massive LCD screen await you as you turn the corner all screaming "HIT THE WALL HIT THE WALL" and you grab that energy have a chuckle and push on!! This is where the Marathon really begins so soak it up, reset yourself and get ready for the real race.

Next turn and your into the Bronx & Harlem...Gospel Choirs on one side...Rap and R&B on the other and all I can think about in my head is "Im just Jenny from the block!" Yes so cool...

Peeling back down into Manhattan for the last 7km...5th Avenue another slog along a straight and painful incline (probably only 2% but it feels like EVEREST!) , you start to recognise a few icons from the warm up run just yesterday....a few quick turns, Columbus Circle & then you’re there...Central Park.

2km to go...the crowds are right on top of you...the noise....incredible....it’s as if the whole city has stopped just for today...2 Million people cheering you on..

Your body is screaming at you to stop but your mind is telling your body to shut up. Then you see the sign...800 metres to go....200 metres to go and then it’s there, the Finish line. As you cross the line you scream, you cry and you scream some more. I felt like I was going to fall over..

You’ve done it, you completed The New York Marathon!! I actually cannot believe it!! 4:30hr, a heavy and seriously cool medal gets hung around your neck...you smile like you have never before...your soul is smiling too

Within a few minutes your famished and cold...but never fear you get wrapped in a space blanket while still cueing to get out (its takes about 1 1/2 hr to get out !) than a bag is handed to you with protein shakes/bars/snacks and I literally gobbled everything down...around another bend and you get wrapped in fleece lined poncho with NYC marathon finisher on it....Thats right! Thats me!!

Finally out onto the streets random people congratulating you...straight to the hotel into a hot salt bath..

Travelling Fit organised an after party at "The Empire Hotel" and the real party starts...

The next day I managed to walk around doing Museums/brunch/whilst wearing your medal the city is FREE! everyone congratulates you and galleries and museums are on the house!

I found an amazing Thermal Springs Massage place in Tribeca which honestly saved my legs and was the best thing I have ever experienced! pure LUXE https://beaire.com/en/aire-ancient-baths-new-york/

If you have ever thought about doing a Marathon...I cannot recommend NYC marathon enough!! loved it!!

Bring on the next one!

"The Coastal Classic is a 30km trail run along one of the most stunning tracks in Australia, it has everything to offer from rocky terrain, sand running and beaches, to cliff-tops, bushland, rainforest and steep hill inclines. The scenery is spectacular with breathtaking coastal views on the beach and from the cliff tops. You literally feel like you are a million miles from anywhere" www.coastalclassic.com.au

The Coastal Classic Ottford, one of the most grueling trail runs I have EVER done and what better way to complete it but after baby #2!

The excitement levels were HIGH at Sutherland station with only one train able to get everyone to the start line on time...the track was packed...full of Garmin watches, Solomon trail shoes and GU supplements! I couldnt think of anywhere I would rather be!

The start village was well organised with bib pick up, coffee etc, sponsor tents with the anticipation of the start looming.

At the start line pictured above there was as there always is lots of banter about the race, I by choice, do not look at the course! Mainly because I dont have time, but secondly because I dont really care and enjoy the excitement of what the course has to offer.

The start was delayed by half an hour or so but than we were off! Starting a 1km ascent up to the Coastal track- tough start!

Once you ascend to the top of the track, you begin your journey into this amazing untouched rainforest where the ground is soft and made up of packed down palm leaves!

Its truly spectacular and just weaves in and around trees, under vines, over little creeks and up and over bends. You dont get any views through here but you can hear the waves crashing to your right and smell the ocean!

Once you get through the Palm Jungle the track will open out to a headland with grassy cliffs where you ll find some small shacks that spread over the headland! There was actually people staying in this cute little cottages some of which were nestled right on the beach.

Once you ascend and descend passed Burning Palms Beach, South Era Beach and Little Garie Beach, all with soft sand and stairs but amazing views from the top you ll reach the first water and food station! Garie Beach is at the 9.5km mark...ok feeling pretty good not that long to go! By the other end of the beach I wasnt so sure! soft sand sure kills you! And if it doesnt you ve got a huge climb up a really steep hill at the end of it haha

Past the famous Eagle Rock and Curracurrong water crossings and your just past half way! It was at this intersection where the marshal (who was dressed up as death!) showed us the way.

More ups and downs, accross Little Marley Beach than Big Marley Beach and you find yourself at the 22km mark and the final aid station...

Just when you think your nearly there...your not! Another 3km of pure soft sand along the Sandy Track which nearly kills me again.

Only a little way to go along Jibbon Beach towards the Bundeena RSL club...literally dragging feet

34km Coastal Classic! My Strava calculated 34km not 30km so Im running with that!

I was so happy to have finished and be drinking my Four Pines Kolsh in the sun! Cheers!

I would give this run a 7.5 out of 10 for difficulty not any higher as the views are a bonus!

Cheers!

I along with 3 girlfriends decided to embark on a girls hike holiday and I just so happened to be 6 months pregnant! (with number 2). It was such an incredible experience and very tough at times, obviously not having the same oxygen capacity, fatigue, modified centre of gravity and looser structures made for carrying an extra 15kg pack challenging!

We arrived in QT and checked into our 5 star accommodation for the night where we d also be returning for very well deserved night at the end!

THE KEPLER TRACK

Day 1: 12km

We departed from QT early morning after a night of packing and organising all of our food and wine! We are definitely not the roughing type we carried wine and a camping espresso machine haha

We drove to the start of the track and left our car at the Lake Te Anu carpark and off we went!

We really felt our senses awaken in the native beech forest and enjoyed the incredible views looking up the lake as you walk through the open grassland. Encounter first-hand the ancient beech trees towering above you and vibrant ferns clustered below its very impressive! Suddenly the path starts to wind round and round zig zagging up and up going from 200m to 1000m! We were puffed and a little deflated after 4 plus hours of climbing, stopping for snacks and drinks regularly! Around the next corner suddenly popped out massive limestone boulders and it seemed we may have finally made it to the top! Once you pop up the top the cold wind smacks your face and the views are absolutely incredible!!! And just like that your on top of the world!

Luxmore Hut

The view from the hut is spectacular! We are pretty hungry and keen to try our special freeze dried delcious meal Spag Bol with matching NZ pinot noir! definitely not roughing it! The huts are filled with a large room of mixed bunk beds with mattresses and toilets only, no showers. Gas cook stoves with gorgeous views across the lake and a cosy communal area, with cosy tables and park benches, a table with games. An early night after a weather report from our ranger that there was to be gail force winds and snow! excellent a real experience!

Day 2: Iris Burn Hut 23km

We had a later start around 9am to wait for the wind and torrential rain to stop and as we left the Luxmore summit the wind really began to get up and snow was falling heavily and made the conditions quite cold. It was at this point all four of us freezing that two guys in shorts and singlets ran past us! Yes Ran! haha.

A short while later we saw Forest Burn Shelter and were relieved to duck inside for a few minutes to escape the strong winds and cook a warm lunch!

From Forest Burn Shelter we wound our way back up and the path took us along a series of broad ridges. The views just got better and better as everywhere we looked there were snow capped mountains, long ridges and hidden tarns. Paradise.

From here it was a steep zigzag descent through the bush. It was approximately 1 hr 30mins from the bushline to Iris Burn Hut and most of it was quite steeply down hill. It was a very pleasant walk, the colours of the trees, the mosses, ferns and bird songs were great. There were also sections of the path where there had been ‘tree avalanches’. After a lot of rainfall a tree can slip down the steep mountain side. Because the soil is very thin most of the trees stay up by intertwining their roots with each other so if one tree goes it can drag hundreds of others down the mountain side, causing carnage below and leaving large sections of bare rock in its wake.

The next part is just descending through moss covered trees in a magical fairy land! just breathtaking ! I have never experienced surroundings so crisp and untouched, with dew drops shining and moss and weird plants growing everywhere!

Day 3

Iris Burn Hut was smaller and more basic than any of the other huts we had stayed in but it was pleasant enough. The hut is nestled in a grassy clearing, yet, at only 500m above sea level, you could still feel the gusts of wind pounding the hut.

Along the flat the forest was possibly even better as the trees had grown larger. Many of the trees here were apparently between 500 and 800 years old. There were also a couple of interesting places where there had been collosal landslips turning the forest into wasteland (eventually the forest will reclaim the boulders and piles of rubble).

The valley from Iris Burn Hut to Motaurau Hut our last stop, the valley was expansive with cascading waterfalls down both sides. Mostly flat and really warm in the sun a nice change from the snow storm we experienced the day before!

We walked all the way to Lake Manapouri where we all jumped in for a swim! FREEZING water 10c but so refreshing after 3 days of no showers and so pristine!

From Moturau Hut it was a quick march back to the car park, passed some great lookout points, some typical New Zealand swing bridges (NZ loves their swing bridges) and through marsh land, apparently we were near where the ‘Dead Marshes’ scenes were filmed in Lord of the Rings.

We made it! Kepler Track done! now for some 5 star luxury back in Queenstown!

Here are some of my favourite recipes for boosting your immune system or just simply keeping you fit and healthy!

Banana Ginger Protein Smoothie

Perfect for digestion, heartburn, nausea, and other stomach trouble with the fresh ginger in this natural remedy smoothie recipe.

SERVINGS: 2

1 banana, sliced ¾ cup Jalna Greek Yoghurt 1 Tbsp organic honey ½ tsp freshly grated ginger

COMBINE the banana, yogurt, honey, and ginger. Blend until smooth.

Green Tea, Blueberry, and Banana

Antioxidant-rich green tea makes this healthy smoothie a nutritional powerhouse.

SERVINGS: 1

3 Tbsp water 1 green tea bag 2 tsp organic honey 1½ c frozen blueberries ½ med banana ¾ c Jalna Greek Yoghurt

1. Boil water add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves. 2. COMBINE berries, banana, and milk in a blender with ice crushing ability. 3. ADD tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour smoothie into tall glass and serve

Matcha Pear Green Protein

Servings 2

1 Tbsp Raw Protein 1 cup unsweetened almond milk 1 cup spinach 1 pear, cored 1/2 teaspoon of matcha tea powder

1. Combine all ingredients

Flax and Oats Smoothie

Servings 2

1/2 banana

3/4 cup milk

2 big handfuls spinach

1/4 cup raw rolled oats

1/2 scoop Raw Protein

1 tbsp flax

Ancient Granola topping

1. Combine all in a blender

For full details of recipes and more inspiration check out @dailyburn.com and @prevention.com

The Jabulani Challenge is a stunning trail run & charity fundraiser through the Ku-Ring-Gai National Park in the north of Sydney. Predominantly on single track the trail has everything to offer from waterside tracks, rainforest, bushland, steep hill inclines and creek crossings. Exploring some of the hidden waterways that Pittwater is famous for its hard to believe you are only 30 minutes from the heart of Sydney.

www.jabulanichallenge.com.au

I completed the 22km course last weekend in a time of 2:55hr, which was challenging but fun at the same time. I made the mistake of starting at the back of the line so for the first 6 km I was stuck behind a line of woman who were not keen to let me or 5 other girls pass! So for next time I would start at the front of the pack as its easier to be passed than pass!

The first 6km my time plateaued around 8:30-10 min/km SUPER SLOW! However once I finally overtook I went back down to 5:30-6min/km.

The course was stunning with plenty of hills, views, river crossings, and steep gravel inclines. At the 4 km mark was steep stair inclines which snaked up the dry bush, carrying a camel pack was vital for me in this area. I chose to have http://www.tailwindnutrition.com.au/ lemon hydration pack which was packed full of sodium, magnesium and electrolytes.

The last 6km of the course we were descending down the Sphinx trail which snaked down and than a flat 6km course which wrapped around the waters edge finishing back at Bobbin Head National Park.

This race was part of the triple challenge so next up for me is http://raffertyscoastalrun.com.au/ which is Lake Macquarie area, followed by the http://coastalclassic.com.au/ down in the Royal National Park.

Leading up to the race, my training involved 3 x HIIT training sessions at the gym which incorporates lower body and upper body heavy weight lifting, 1x longer run 15-20km run a week, 1 x shorter run 7km, 2 x yoga sessions. Post race I did only active rehabilitation, lap swimming at pool 1.5km, 1 x yoga session, stretching daily, 1 x 90 min massage, and long walks.

Heres a sneak peak at one of my HIIT sessions:

4 rounds 15 repetitions

30kg smith squat

30kg sumo squat

9kg overhead press

9kg bicep curls

6kg shoulder flys

12.5kg curtsey squat

33pin chest press

box jumps

3 rounds 12 reps

assisted chin 19 pin

Leg extension 33pin

Leg Curl 25kg

Narrow grip pull down 33 pin

3 rounds 12 reps

Roman Chair

Swiss ball in/out

Swiss ball pike

Supine Swiss ball ankle pass

When it comes to running I love a good challenge, some soft trails and not to mention a view! Well luckily for all of us that live in this amazing city we can have all that and so much more within minutes of where we live!

SIX: Manly to Spit Bridge:

Distance: 20km round trip

Difficulty: medium to hard

Surface: Concrete than soft trail/stairs

This is definitely one to please visitors and travellers but also locals after a beautiful challenge! At either end your run will start with 2 or so km of pretty flat winding pathways with the harbour views sweeping through the heads.

There are some very significant stair climbs throughout the trail but you are always rewarded with gorgeous views of South and North Head.

At a well rounded 10km each way its an ideal distance for someone looking for a challenging run or training run for an event. There are toilet facilities at Manly, Reef Beach, and Clontarf with water fountains respectfully. I would recommend running with a camel pack though as the ascents can be really dry and hot when you don't have the sea breeze.

FIVE : Chowder Bay to Taronga Zoo

Distance: 10km round trip

Difficulty: easy

Surface: soft trail

This run is one of my favorites as you get lost in dense bush from the get-go! Its a beautiful windy trail that takes you around some goreous little beach coves with some dreamy mansions, and than when you need some cooler air you ll find yourself in the middle of a mini rainforest! Bliss! you ll end up popping out at HMAS Sydney where you keep following the path around to the zoo.

There s option here to keep going past the zoo too and if your full of beans you can run all the way to the city and get the ferry home :)

Toilet facilities at Chowder Bay, HMAS Syndey and at the Zoo, I do not run with a camel pack for this run, but if your planning on the longer run it might be a good idea.

FOUR : Manly Dam

Distance: can range from 7km-10km-22km or 30km

Difficulty: easy-challenging

Surface: soft trail/board walk/stairs

Definitely one of my favorites because of its proximity to the hussle and bussle and yet the abundance of serenity. There are many loops that you can do around Manly Dam, from the smallest being 7km to the largest 30km. I would definitely run with a camel pack for this run, and if your doing longer distances I would also add in a snake bandage, as there are a few around. If you are doing the longer distances I would recommend you do a little bit of research or do it as an organised run, Manly Dam Trail Series, as it can be quite easy to get lost. There are only bathrooms at the starting point or at Seaforth Oval if your considering the long distance.

THREE: Botany Bay

Distance: can range from 8km-10km-22km or 30km

Difficulty: easy to moderate

Surface: soft trail and sand

A beautiful run with sweeping views accross Kurnell and Botany Bay. This one you definitely need water for as there is little shade coverage and no water access once you start. A very enjoyable run though with the surfaces making for a challenge even in the shorter distances. I would definitely run with a camel pack for this race, and I always wear a hat but especially for this particular trail. It is a bit of drive from the Northern Beaches however is worth it!

TWO: Bobbin Head

Distance: can range from 14km-22km or 45km

Difficulty: moderate to challenging

Surface: soft surface and stairs

A single track trail for the most parts with beautiful rainforest sections, creek crossings and gorgeous views. There are some steep hills but depending on which distance you choose you can avoid them! I recommend running with a camel pack and some snacks as it can get pretty hot in some sections.

ONE: Dee Why to Shelley Beach

Distance: 15-20km return

Difficulty: moderate

Surface: trail/path and board walk

An absolute gem of a run which I recommend to be done at dawn or dusk. You will get amazing views over the 5 beaches that you cross, chance to see some dolphins, and if you have a furry friend they can come along for the whole distance!

Bring your swimmers to have a dip at the end of your run, you deserve it! There s bathrooms, water at every end of the beach and showers if your dog needs to cool down.

What is Acupuncture?

Acupuncture originated in China over 5000 years ago. It's based on the belief that health is determined by a balanced flow of chi, the vital life energy present in all living organisms.

According to acupuncture theory, chi circulates in the body along twelve major pathways, called meridians, each linked to specific internal organs and organ systems. By inserting very fine, sterile single-use needles at specific points along the meridians, your acupuncturist can redirect and reposition the flow of energy (chi) for the purpose of relieving tension, stress, and pain.

The uninterrupted and balanced flow of energy along these meridians contributes to one's overall health. However, blockages and imbalances result in pain and illness.

Acupuncture for Pain?

The most common use for acupuncture is pain relief. Most commonly back pain. However, acupuncture can be used to treat nearly all sources of muscle and joint pain.

Acupuncture can provide great relief for neck pain, headaches, shoulder pain, elbow pain, hand and wrist pain, back pain, hip and leg pain, knee pain, ankle pain and fibromyalgia.

What is Dry Needling?

Dry needling is an effective and efficient technique for the treatment of muscular pain and myofascial dysfunction.

Dry needling or intramuscular stimulation (IMS) is a technique developed by Dr. Chan Gunn and is extremely effective for relaxing overactive muscles, which contain trigger points.

In simple terms, the treatment involves needling of a muscle's trigger points without injecting any substance.

The approach is based on Western anatomical and neurophysiological principles. It should not to be confused with the Traditional Chinese Medicine (TCM) technique of acupuncture. However, since the same filiment needles are used in both dry needling and acupuncture, the confusion is understandable.

Is Dry Needling Effective?

Dr Chan Gunn in his I.M.S. approach and Dr Fischer in his segmental approach to Dry Needling strongly advocate the importance of clearing trigger points in both peripheral and spinal areas.

Today specifically trained physiotherapists and acupuncturists are using dry needling effectively and extensively within their practices for the treatment of Myofascial Pain & Dysfunction.

As a Physio I utilise Dry Neeling regularly to affectively decrease the muscle spasm causing the pain or movement limitation. I find it to be a very affective contributor to Manual Therapy and have very positive results with clients.

I completed the Hounslow Classic Trail Run in the Blue Mountains on 11/10/15! Wow what a run! If you are after a mentally challenging physically exhausting BRUTAL run than this one is for you!

This run for me was not about the result, the placing or how my body felt, it was just about completing it and getting back onto the trails.

I am now 4 1/2 months post my first baby and this was the challenge that I set myself when I was 5 months pregnant. Although I did a lot of training to build the strength in my core/legs and cardio, I am pretty certain that nothing I could of done would of prepared me for the final ascent! (check it out in the map below!)

The initial part of the run was an out and back trail to an absolutely spectacular view over the Grose Valley and Horseshoe Falls to a turn around point at Pulpit Rock, this part was undulating but having the sun rising over the mountains and the views the first 9km went past very quickly.

A quick pitstop to grab some sugar ( I would of grabbed more if I had known this was the last stop before the finish line!)

From Govett’s Leap we headed along the Clifftop Track to Evans Lookout, taking a diversion to Neates Glen Track and through the Grand Canyon. I than found myself in some of the oldest rainforest setting in the Blue Mountains. The descent into the Grose Valley – past Beauchamp Falls and on to Junction Rock was one of the most spectacular runs I have ever done. The huge palms and ferns, the cascading water, all the while running through what felt like the purest air on earth.

From Junction Rock, we begun the ascent of Rodriguez Pass.

The ascent was the most brutal mental challenge I have ever exeprienced, moments of immense fatigue, self doubt, mind over matter I pushed through, starting by setting small challenges, "5 more steps" "to that tree", going from 200m to 100m oh so finally I crossed the finish line!

If your after a BRUTAL challenge I cannot recommend the Hounslow Classic enough, the staff, organisers, volunteers, were all fantastic, the crowd, participants were fun and caring and overall AMAZING race!! I hope to do it again next year!

http://www.hounslowclassic.com.au/

In order to rehabilitate the structures of the back to prevent further degeneration and injury, a proper rehabilitation structure should be followed.

Usually a combination of stretching, strengthening and techinique is needed to prevent lower back injuries. In part 1 we covered stretching, and exactly which structures should be regularly maintained as a daily routine.

Lower back injuries can be very debilitating not to mention frustrating! It is important to rehabilitate your back properly in order to avoid re-injury of the weakened structures.

According to the Medical Journal of Australia 2009, 80% of Australians experience back pain and 10% have significant disability as a result. The high percentage of Australians having an injury of the same area or a worsening injury is very high also, as the structures are weakened.

Step 1 - Back Pain Relief & Protection

Reduce your pain and inflammation. Any of these methods include: ice, electrotherapy, acupuncture, de-loading taping techniques, soft tissue massage.

Non-steroidal anti-inflammatory drugs such as ibuprofen may also help in this phase.

Step 2- Restore Function

As your lower back pain and inflammation settles, your lower back pain may feel better but you are actually more vulnerable for re-injury during this honeymoon period when you don’t have pain but your muscles and ligaments are weak. Restoring your normal lumbar spine motion, muscle length and resting tension, muscle strength and endurance, proprioception, balance and gait (walking pattern).

Commence you on a lower abdominal core stability program

Step 3 Restore Full Function

Return to activities safely and continue your rehabilitation program

Step 4 Prevent Recurrence

Back and core exercises should be continued a few times a week

Below is a simple diagram of a Lower back rehabilitation circuit however you can also break it down into 3 parts.

Part 1 strengthen your abdominals, especially lower abdominals

Part 2 strengthen your lower back

Part 3 strengthen your pelvic floor

Part 1 : a) Lying on your back reaching up to your toes b) same position as a) but little mini butt lifts legs up to sky c) plank/side plank

Part 2: a) supermans-opposite arm/leg b) lying on your tummy and do skydivers c) back extension exercises

Part 3: a) on hands/knees lift belly button to spine maintaining neutral spine b) pelvic tilts

It is something that needs to be maintained/practiced and adapted to different stages of your life, whether your expecting or changing jobs.

Your in health and fitness

Week 8-9-10-11-12

My weekly gym training schedule since week 8 through 12 has been similar slowly adding more running sessions and stair sessions in preperation for my race in October. I have also added in 2 x hiit sessions to increase my cardiovascular and muscular endurance.

My first real run back was 5.5km in 35 minutes which I was happy with as was a hilly run and I will continue on increasing the distance by 5 or so km per week.

My current schedule is

weight training 4 x per week

boxing 2 x week

hiit sessions 2 x week

yoga 1-2 x week

swim 1x week

Monday- no gym

1km freestyle swim at the pool with flippers

Tuesday

am: Gravity group exercise class- all over body workout

weight training 30 min-lower body push upper body pull

pm: Boxing class

Wednesday

am: Weight training-fat burning circuit hiit

pm: 6-8km run

Thursday

am: Boxing

weight training-lower body pull upper body push

Friday

am: weight training fat burning circuit hiit

pm: stair session

Saturday

1km swim at the pool with flippers or Long run depending on how my body is feeling

Sunday

am: hiit session

Nutrition is similar however I have added a protein smoothie for breakfast (almond milk, the healthy chef protein, strawberries, blueberries, banana) every second morning and a coconut water protein shake post weight training.

My partner is a keen motor cross rider, having pretty much been born on a motorcycle in the snowy mountains, he was cutting laps around his home town of Cooma from age 3.

A group of boys formed friendships and a common love of dirt, whiskey and motor bikes-and as men the Whiskey Riders was formed.

From weekend dirt bike trips to overseas travel to countries such as Vietnam, Thailand and the Solomon Islands, always seeking epic motor cross trails.

My expertise has been requested to formulate a sport specific strength training program so the guys can get stronger, faster and recover quicker.

In an Enduro event your riding for an extended period of time so you need to be strong through pretty much your whole body, however there are some main focus points which need to be stronger than others.

1. Concentrate on the Back: the posterior chain of the body starting at the neck, triceps, back, glutes, hamstrings and calves.

2. Focus on the Core: the core is important for maintaining an upright position on the bike whilst going over undulating surfaces, and being able to get down low in corners. A strong core is imperative to avoid lower back injuries as well as avoiding putting too much weight through the arms leading to fatigue.

3. Build Strength for Joint stability : getting strong muscles will enhance joint strength and avoid injury

4. Full range of movement and flexibility: rather than isolating muscle groups the program should be dynamic and full range incorporting large muscle groups and movement.

Weekly schedule:

There is nothing like actually getting on your bike and riding so at least 2 x weekly would be beneficial to improve on technical and confidence experience which you wont get in the gym.

Warm up:

Step machine: 15 minutes on a medium to hard setting 15/25

or

Rower: 15 minutes, 5 minutes moderate pace and than 1min fast/1min mod until 15 minutes

Day 1

Exercise 1: Step-up & Overhead Press: onto a chest bench or aerobic step + Dumbells (palms face inwards) for overhead press (start with 10kg) build up 2.5kg each round

12-10-8-6

Exercise 2: Chin ups: hands wide grip + close grip use assisted chin up machine to make sure using back not arms to lift body weight, squeeze shoulder blades together, push chest through arms. 15-12-10-8- to fatigue. if can easily do non-assisted squeeze dumbell in between ankles

Exercise 3: Bent over row barbell or dumbell bend knees, back at 45 degrees, hands as wide as thighs, weight is going from knees up to rib cage whilst squeezing shoulder blades together 12-10-8-6

Exercise 4: Stability ball dumbell rotations dumbell 7kg to start lying with just upper back on ball, knees at 90 degrees, feet flat, arms straight at 90 degrees and roll onto left shoulder than back to middle than to right shoulder, whilst not moving lower body

Exercise 5: Dead Lifts-Starting position is with your feet shoulders width apart, butt out, back straight, knees bent to 90 degrees and eyes focused straight ahead

Day 2

Cardio Fat Burning Circuit 30 seconds per exercise 5 x through

Exercise 1: Burpee Dumbell Press

Exercise 2: Dumbell Push up+twist+knee to chest

Exercise 3: Camels- push up position to forearms and up

Exercise 4: Low squat + bent over row

Exercise 5: Jumping lunges

Exercise 6: Standing walk hands out + push up + walk hands back

Day 3

Exerise 1: Wood choppers side on to cable machine, arms straight pull from high to low, using core to twist 12-10-8-6

Exercise 2: Kettle bell swings- use glutes to extend hips forward 12-10-8-6

Exercise 3: Lunges + overhead press, start stationary, build to walking lunges, knee behind toes 12-10-8-6

Exercise 4: Stability ball Hamstring roll in- Lying on back feet up on ball, lift hips, roll ball into buttocks and out, keep hips high 12-10-8-6

Exercise 5: Cable Chest Press-standing palms facing floor, push straight and rotate to have palms touching.

Exercise 6: Cable Back Pull, lying on a bench, arms and cables crossed over, pull with back

Exercise 7: Roman Chair : knees to chest + legs straight + knees to opposite elbows 20 reps x 4

Stretching

Hip Flexors

Hamstrings

Quadraceps

Calves

Chest

Lower back

Bonus

If you already suffer from a lower back injury I would do this little circuit as seen below each session 10 reps of each exercise.

I am now 7 weeks post natal, blessed with a gorgeous baby boy Zéphyr Luigi Knight, who came into this world with a long 28 hour labour. I had a dream pregnancy feeling only slightly unwell for weeks 3-4, and than have never felt better! I was fortunate to have felt healthy strong and energetic for my whole pregnancy even the additional 14 days past my due date!

My routine during my pregnancy was very active as this is how I was prior to being pregnant and this is what worked for my body. In no way should you take on what I am doing without getting a health professional clearance.

My pre natal weekly routine included:

2 x yoga at Power Living Yoga Australia

3 x weight training

2 x run always on trail paths never concrete

1 x stair session lasting 20-35 minutes

1 x 90minute massage

I was trail running up until 35 weeks distances ranging between 7-12km at a steady pace of 6min on average per km. I would slow this pace or take breaks or drink when needed and never did I push myself just cruised.

Post natal training for me started pretty early.

Week 1 At day three I was out and about keen to start getting my body moving again. I started with just a small trip to the shops where I would only be walking for max 30 min. This distance slowly increased for the first couple of week to be able to walk around for 1-2 hours by the second week. A goal I set myself was to be able to walk around our local golf course, an undulating distance of 3.5 km.

Week 2 my body was feeling very stiff so I decided to start back at Yoga, only participating in Power Align classes which are not heated and go at a much slower pace. Yoga had amazing benefits for body mind and spirit, I felt rejunvenated and elongated.

Week 3/4/5 I added a little circuit at home x 3 a week as well as yoga x 3 per week (Power Align at Power Living Yoga)

5-10-15-10-5 pyramid repetitions

7.5kg kettle bell squats

Push ups- on knees

Dips

Side lying glutes series-clams/clams with extension/inner thigh lift

Hip extension-lying on back, knees bent, feet flat, hips to sky

Hip extension as above (with glute squeezes at the top)

Swiss ball-hamstring roll ins

Four point kneeling- (Transversus abdominis contractions) pull belly button to spine once your in neutral spine

I was also walkin

Week 6 As well as above I added 2 outdoor 1 hour sessions to start getting some more strength in my legs, this involved doing pyramid training for lower body. 10 reps-15-20-25-30 than back down to 10

10 squats

10 step forward lunges on each leg

10 step ups

10 step back lunges on each leg

30 second squat hold

I also went to see a womens health physiotherapist who did a full internal and external examination, testing strength, endurance of pelvic floor to get clearance for impact exercise.

In addition to above I have my Gaenocologist appointment and my son had his first immunisations, and will the all clear from all health practitioners I was keen to get back to my gym.

Week 7 I joined back up at the gym this week and my weekly timetable which I ll build up over the next 3 weeks looks like, will add in runs instead of walks and probably cardio sessions

Monday

-off gym- long walk or a swim-foam rolling and stretching

Tuesday

am-25 minutes on stair machine level 10/25 + Strength workout (Lower Push/Upper Pull) super set exercises

pm-Boxing class

Wednesday

am-25 minutes on Rower and spin bike + Fat burn circuit (hiit session with weights)

pm-Yoga

Thursday

am-25 minutes on stair machine level 10/25 + Strength workout (Lower Pull/Upper Push) super set

pm-Boxing class

Friday

am-25 minutes on Rower and spin bike + Fat burn circuit (hiit session with weights)

Saturday/Sunday

massage 90minutes, long walk, swim, relax, stretch, Yoga class 90minutes either Sat or Sunday.

My weekly schedule is definitely not for every one or every body, I will build up the weight as I feel I can usually an increase of 10-15% a week is recommended but I strongly believe in just listening to your body. If you go to heavy initially you ll feel it the next day!!

Nutrition

A Super important part of not only being a new mum but also getting back into exercise!! I am lucky enough to really enjoy cooking and eating good food! I have made a decision to supplement my diet with The Healthy Chef supplements, they taste great, sit perfectly in my busy day to day. Here's a sample of what I have in regards to supplements:

https://secure.thehealthychef.com/shop/product/organic-pea-protein-wellness-pack

My daily nutrition usually is as follows:

am:

warm water with lemon on rising

1/2 cup porridge with banana berries milk + nutty mega mix (LSA, psyllium husk,quinoa flakes) 1teaspoon flax seed oil

1 Capuccino with honey

mid am:

protein shake made of coconut water and Healthy Chef Pea protein or blended with banana if super hungry

lunch:

salad or veggies (steamed or raw) with either tuna/poached chicken/left over roast/beans

mid pm:

nuts/another smoothie if hungry/peanut butter rice crackers/berries yoghurt

pm:

bbq/poached/baked protein

veggies or salad

Enjoyment meals:

Super important to have the flexibility to have a pizza dinner or some chocolate just try and keep it to one meal, my philosophy is 80% good 20% naughty

Water/Hydration:

I drink between 4.5L to 6L of water a day (usually 3-4L but since breast feeding this has gone up 1.5L to 2L) as well as 2-3 Herbal teas a day.

Lower back pain can be caused by a variety of abnormalities of the complex network of spinal muscles, nerves, bones, discs or tendons in the lumbar spine. This can occur because of poor posture, repetitive strain, poor lifting technique, unbalanced hip stabilisers and core, trauma or muscle atrophy.

Some common sources of lower back pain include:

.The large nerve roots in the low back that run down the back of the legs, the sciatic nerve, may get irritated

. The smaller nerve roots that supply the lower back or the waist may be irritated

. The large muscles that run up the spine, the erector spinae, may be strained

. The side flexing muscles, the quadratus lumborum, can be overused with a lack of core control

. The bones, ligaments, joints or discs may be damaged.

In order to rehabilitate the structures of the back to prevent further degeneration and injury, a proper rehabilitation structure should be followed.

Usually a combination of stretching, strengthening and techinique is needed to prevent lower back injuries. In part 1 we will cover stretching, and exactly which structures should be regularly maintained as a daily routine.

I like to have a little flow of stretches, holding for 30 seconds each, go twice through if you can.

1. Hamstring-back of leg

Standing with one leg extended in front of you (on a chair is a good start), make sure both your feet are facing the same way so your hips are facing forward. Bend front knee as much as you need. To deepen stick bottom out or elevate leg

2.Hip flexors-front of hip

From above position bend the front knee and feel the stretch in the front of the opposite hip. To deepen tuck tail bone under and lunge deeper

3. Quadriceps-front of thigh

From hip flexor stretch bend the front leg into the buttock. To deepen pull knee forward whilst taking foot into buttocks more.

4.Adductors-inner thigh

Same position as hamstring stretch but turn back foot at 90degrees of front foot so standing to the side. To deepen elevate leg

5.Iliotibial band-side of leg

Standing cross leg over the other with feet together and take hips to opposite of front crossed leg

6.Quadaratus Lumborum- waist

Standing 1/2 m from a wall, feet together, drop hips into the wall and stretch wall side arm parrallel with the wall.

7. Glutes- buttocks

Lying on your back, taking foot to opposite knee and pull knee into chest

8.Adductors-inner thighs which cross over the knee

Lying on your back take your legs up the sky and apart, holding onto toes or shins or thighs.

Part 2 will continue onto a basic Lower back strengthening program.

Prep Time

5 mins

Total Time

5 mins

Forget the artificial brand sports drinks, you can make your own homemade sports drink with simple organic ingredients.

Recipe type: drink

Serves: 4

INGREDIENTS

4 cups coconut water ¼ teaspoon Himalayan sea salt½ teaspoon calcium magnesium powder½ cup juice, here you can pick your flavor, I like to mix lemon and lime.1 tablespoon honey (I use Tasmanian Organic Leatherwood Honey)1/4 cup chia seeds

INSTRUCTIONS

Mix all ingredients together in a pitcher with ice and stir until the salt is dissolved.Keep chilled.

So what is the core?

A. The tough central part of various fruits, containing the seeds

B. The part of something that is central to its existence or character

C. In anatomy the most general definition you will find is the body minus the arms and legs.

In order for humans to do functional movements like running, yoga, swimming we are highly dependent on our core, and a lack of core puts us at a high risk of injury. You need your core to be able to lift items, bend over, sit for long periods of time and all maintaining a correct postural alignment.

The major muscles that make up the core are the pelvic floor, transversus abdominis (TA), multifidus, internal/external oblique.

Strengthening your core doesn't need to be difficult here are 4 exercises to do exactly that:

1. PLANK

A great exercise and according to Harvard Medical School article published on June 19 2014, they suggest the plank as the most affective exercise to strengthen the core. The plank can be done on the elbows or hands, with both feet on the ground or one lifted. Challenge the obliques (waist) by turning it into a SIDE PLANK.

http://www.health.harvard.edu/healthbeat/want-a-stronger-core-skip-the-sit-ups

2. THE FROZEN BANANA

In the yoga world you probably know this as the low boat, or rocking boat but this one is a killer for the whole anterior and posterior core. Everything should be switched on here and staying as low as possible.

3. SIDE TO SIDE

Come up into a table top position, feet off the floor if you can and than hands come together, lean back and touch the ground to each side of the waist. Add weight if you want to make it harder.

4. SUPERMANS

On hands and knees, extending one arm and opposite leg away from each other slowly than swapping sides. For extra challenge you can do same side arm/leg.

Try doing this program 3-5 times per week, 2-3 times through, holding for 30sec or doing 10-15 reps.

Core can also be stregthened in a dynamic way by activating whilst doing yoga, running, swimming, bring awareness to your muscles that are supporting your spine and enabling your posture.

Some of us take our spine health for granted until something goes wrong only than do we realise the importance of strength, flexibility and structure.

Why the lower back?

The Spine is divided into Cervical Thoracic and Lumbar Spine.

The Cervical spine C1-C7 does mostly Yes or No movements. The Thoracic spine T1 to T12 is rigid and stiff because, anteriorly the ribs are attached to the sternum, and posteriorly the ribs articulate with the spine. Therefore the most amount of movement of twisiting and bending will occur from Lumbar spine L1-L5. Fifty percent of flexion (bending forward) occurs at the hips and fifty percent occurs in the lower back.

It is interesting to note that although spinal discs/vertebrae are very susceptible to injury, it is usually a muscle strain that will debilitate the person with pain and weakness.

How to prevent injury to your lower back?

1. Strengthen your core through exercise

Your core muscles keep your lower back strong from the front to the back, like a belt wrapping around your spine. They will allow you to sit up straight, lift items as a whole and not with your spine.

2. Correct your work station

Unless your living the life chances are your spending most of your day sitting at the desk. This could be any where from 8-14 hours per day! If you are in a poor position imagine what this is doing to your spine? Most if not all buisness should by law provide an Occupational Health and Safety Officer to assess your work station and modify with correct chair/height etc It is in your and your workplace to offer a safe injury free envrionment.

3. Correct lifting technique

If you haven't heard of this you must of been living under a rock. The key to not injuring your back when lifiting heavy objects is: utilise lifting equipment if provided- re: nurse staff use hoist for patients. Bend your knees not your back and keep object close to your body or centre of gravity.

4. Stretch

If you are spending your days sitting down and hunched over you need to spend at least an hour or more stretching/strengthening the opposite. Stretch hamstrings. hip flexors, glutes, back and chest. Muscles that are most susceptible to causing a lower back injury will be your hamstrings, hip flexors, quadratus lumborum and glutes, as theses either attach or cross over the hip joint/lower back.

Top Tips for lower back injury prevention

Stay Fit

Strong Core

Practice Yoga/Pilates for stretching and Core

Correct your work station to make it ergonomic

Get a massage if your starting to get tight/sore

Yours in Health and fitness