Tanya, Author at Heal'r
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Scott Morrison learns Barre at Heal’r

Tuesday, November 17th, 2020

Scott Morrison has flexed his muscles and taken a barre class, more than six months after he was exposed nationally as having no idea what the ballet-inspired fitness craze was.

While in Melbourne he visited businesses across the city, including movement studio Heal’r, where he asked if Heal’r could demystify barre for him. Without a prompt, Mr Morrison removed his jacket and shoes before approaching the ballet barre, where he tried several poses.

“Everything’s cracking,” he joked after trying a plié.

Being in lockdown for over seven and a half months in Melbourne has been crippling for everyone; physically, mentally and for many small businesses, financially. It was a point of conversation for our Heal’r co-founder Tanya Lee when speaking with Prime Minister Scott Morrison and Katie Allen MP, and the strain it had been on her emotionally.

“Watching all our clients mental health decline and anxiety increase was really hard to watch. During lockdown it was about survival, not about trying to get new clients and members and earn a profit, but to support our current community as best we could by sourcing equipment, educating them on immune health, and speaking with them when they needed. In the second lockdown, my partner and I downsized both our cars to pay overheads. It was a really very difficult time.”

Having Katie Allen’s office call and ask if she could bring a ‘special guest’ to visit us was certainly a surprise. We assume they chose Heal’r because after researching who we are, how jobkeeper or any other support helped a small business as well as learning about barre. Tanya and Heal’r are a well known business who focus on community, safe movement and holistic health for long term results.

Heal’r Official Opening

Thursday, October 29th, 2020

A Message from Tanya – Our Journey to officially opening

Omer and my goal was to launch the first truly integrated holistic clinic with studios plus Heal’r Bar; it’s always been about timing. We are self-funded, there are no investors or silent partners, Omer has literally renovated the entire building bit by bit, slow and steady. 

After the success of our Heal’r blends, we found the location and building, and before wanting to officially open, we only wanted foundation members to establish the bases of what would come, an authentic home, encompassing all that l have trained and studied internationally and nationally over the past twenty-five years.

Over the years, I have barely had a day off. You may not have seen me on socials or received lots of newsletters, I went from seeing over 35 clients a week and teaching 20 classes to sitting behind a desk creating and launching Heal’r which meant a lot of learning in areas I have no formal training, what was I thinking?

What became apparent is that I could not sit behind a desk doing things I’m not as good at (omg websites and spreadsheets!), but that it was time to put all my qualifications and experience back into helping others (if they are willing) to discover their Heal’r within, through movement, nutrition, herbal medicine, energy balancing, massage, meditation and kinesiology. 

We are super chuffed to officially open Heal’r with our Heal’r Bar! To help me bring this to life, we welcome back our Heal’r company plus introduce new Heal’rs. Our Dr of Osteopathy is allowed to return from regional Victoria, Dr of Chinese Med/Acupuncture is coming out of lockdown, and a few of our beloved Heal’rs are on maternity leave, but rest assured that Heal’r continues to uphold our personalised and specialised sessions and treatments and that I will be devoting more time on. If there is one thing that I saw from 2020 and what has kept me inspired and dedicated, is that results speak for themselves. During COVID and lockdowns, many unresolved things surfaced for many. So many emotions. The things we can control is how we move, what we eat and how we manage our stress and sleeping. No one has come out of 2020 unaffected. To regroup, rebalance, the fastest way is combining nutrition and physical health, learning techniques to manage our over thinking minds while monitoring how to improve our organ health such as digestion, hormones, circadian rhythm, to allow our bodies to Heal’r inside and out.

See you soon in the studios, clinic and at the Heal’r Bar for a drink.

 

Is your pain from your shoulder or neck?

Thursday, July 23rd, 2020

So many clients come into Heal’r thinking they have a shoulder injury when it is actually a referred pain from their neck. If this is the case, getting treatment on the shoulder will not help and could be why your pain is not getting better. 

It’s easy to know when your neck is sore as the pain is in the neck, but when the pain starts to refer down the arm or into the upper part of your back, it can be trickier to decipher. 

This is when you need a skilled practitioner to help. However a couple of points to note are;

  1. If you have pain in your neck, its definitely your neck 
  2. If you have pain in your upper arm it can be your shoulder or neck. 
  3. If you have pain in your lower arm, its likely neck or elbow 
  4. If you have tingling down your arm, its your neck most likely. 

Knowing where the pain is coming from will help you to recover quicker. So come into Heal’r and see one of our skilled practitioners to decipher where your pain is coming from. 

From us,

your Heal’r Osteopaths, Physiotherapists, Kinesiologists, Clinical Pilates instructors and Massage Practitioners.

written by Samantha Ziman

The importance of hamstring and glute activation

Thursday, July 23rd, 2020

The gluteus maximus is our strongest muscle in the body. It is a powerful hip extensor, used in walking, running, swimming, cycling, squatting, you name it, the glute is likely involved. However because it is behind us and we don’t see this muscle, we can tend to forget about it. 

In active glute muscles can lead to lower back pain, pelvic pain and groin pain amongst many other muscular pains and injuries. 

One quick way to check your glutes is to see if they turn on when you squat. So do a small bend and as you straighten, your glutei should tighten. Most people use their quadriceps ( muscles at the front of the thighs) but the aim is to use the back of the legs. 

The great thing is that glute muscles can be activated and strengthened.  

Here are my 3 favourite Glute max exercises: 

  1. Spinal curls: Lie on your back, feet hip width apart. Tuck the tailbone under, flattening the spine and curl the spine up. Hold and then roll down. 
  2. Hip extension in prone : Lie on your stomach, feet shoulder width apart. Lengthen one leg and lift it into the air. Your glute muscle should turn on while your lower back muscles stay relatively soft. 
  3. Scooter: Stand on one leg, other leg lifted in the air. Extend the leg behind you and then return. Repeat. (This exercise works both legs)

If you feel this in your calf or your quadriceps it means your glutes need to turn on more. 

How can you learn to turn on your glutes forever? 

The answer is Clinical Pilates. 

Clinical pilates with trained instructor, will teach you how to use your glutes and hamstrings which will add more definition and strength to the back of your legs and help to release those pesky tight hip flexors( front of the thighs) at the same time.

For us, your Heal’r Osteopaths, Physiotherapists, Kinesiologists, Clinical Pilates instructors and Massage Practitioners.

Written by Samantha Ziman

Headaches and what you can do?

Thursday, July 23rd, 2020

Did you know that you can get a headache from a tight neck?

How you might ask? 

The cervical nerves of C1, C2 and C3 merge with the trigeminal nerve coming from the head to form a nucleus (a cluster of nerves). This way pain can travel up towards the head. The most common areas to feel the headache called a Cervicogenic headache is the back of the head and around one eye. 

In order to reduce headache symptoms, having treatment on your neck can really help. Using a heat pack, massaging your neck and having a hot bath are all tools you can use to reduce neck tension. If these don’t work, then make an appointment with a skilled physiotherapist to help release those tight neck muscles and tension in the joints of C1/2/3. 

From us, 

your Heal’r Osteopaths, Physiotherapists, Kinesiologists, Clinical Pilates instructors and Massage Practitioners.

Written by Samantha Ziman

Who understands the physical pains of working from home?

Thursday, July 23rd, 2020

If the ergonomics of your office is not good for your posture, it could be causing headaches, neck pain and tightness in the upper shoulders. 

Many people are contacting us here at Heal’r for solutions; what can they do to reduce neck pain and tightness? Here are our Heal’r suggestions to save your neck, shoulders and back:

  • Check your desk setup: 

When sitting at your desk, you should be close enough to your laptop that you don’t need to reach forward. The laptop or computer should be at a height where the top of the screen is at eye level, this reduces the need to slump. 

  • Sit tall without straining: 

Set a reminder every hour in your phone or connect to something in the room to remind you when you see it, to sit upright. When sitting tall, imagine an invisible thread is pulling up tall, lengthening your spine and neck, try and sit like this for a couple of minutes. Sitting tall vs straining; straining is forcing a posture like “shoulders down” or creating tension by sticking your chest up.

  • Heat or ice…

We recommend a heat pack for your spine rather than an ice pack. There are lots of nerves in the neck and ice can reduce blood flow. Heat will also help to reduce muscle spasm and tightness. Try lavender scented heat packs or use a hot water bottle. 

  • Take regular breaks: 

Taking a break from the computer to walk around is beneficial to increase blood flow to the muscles. It is also good for mental health and concentration. Taking a longer break every 3-4 hours, going for a walk can increase productivity when you return to your laptop. 

  • Arnica cream

As Naturopaths and Herbalists we are all about natural remedies that work and have no chemical side effects. Arnica as a cream is great as a natural anti-inflammatory. Using a cream or oil to massage the area can help increase blood flow and loosen the muscles. 

  • Exercises: 
  1. Shoulder shrugs: Shrug shoulders to ears x10 
  2. Pec stretch: Link hands behind you and open chest hold 20 seconds 
  3. Shoulder alignment: A little Heal’r tip to assist when you start strengthening your back and rotator cuff muscles: lift your shoulders then feel them open sideways rather than doing dance shoulder rolls. We’ll explain more in shoulder/neck articles.

 

Try these steps and watch how your neck thanks you. If you still experience pain or discomfort, you may need an experienced practitioner to assist you.

 

From us, 

your Heal’r Osteopaths, Physiotherapists, Kinesiologists, Clinical Pilates instructors and Massage Practitioners.

Written by Samantha Ziman

How your Yoga practise is making you a better person!

Tuesday, March 10th, 2020

So, you’ve been thinking about making the plunge to try Yoga – you’ve seen the Yogi types around and you’ve been wondering what all the fuss about? The spiritual and mental health benefits of Yoga is what keeps those bright coloured legging folks coming back to this ancient practise. Here’s a couple of reasons why we believe Yoga makes you a better person!

Yoga makes our relationships better

Yoga is all about being present and living in the present moment. It is then no surprise the more present we are with the people around us, the better our relationships will be. Yoga also forces us to let go of our ego, allowing us to connect more deeply with others. Another big part of the Yoga practise is gratitude, asking us to focus on the things that are positive in our life and let go of the negatives, the more we appreciate the people around us the less we are to take our loved ones for granted.

Yoga teaches us balance

While we search for balance in poses during our practise, Yoga also asks us to search for balance within our life by questioning what is important and what’s not. Scheduling time to do the things that make you feel good and let go of the things that are causing burden.

Yoga teaches us to slow down

While most of our day is spent operating from our sympathetic nervous system (think fight or flight) through our Yoga practise we learn techniques to slow down not only the breath but also the mind which helps us to shift into our parasympathetic nervous system, which is our natural, relaxed state of being.  We can then incorporate these techniques throughout the day, if we notice ourselves becoming overwhelmed or anxious.

Yoga teaches us routine and discipline

Yoga is a practise; you can’t expect to jump on your mat for the first time in Yoga and master all the asanas (poses). This separates Yoga from other forms of exercises as it provides a constant challenge and ensures you will never get bored of the practise. This is the reason why Yoga can become quite addictive and due to that make you want to schedule a regular routine. 

Yoga helps us to connect to our bodies

Most of us might be drawn to the idea of exercise for a physical gain – to change the way we currently look and feel about our physical body’s. Yoga forces us to let go of physical desires and goals and rather enjoy the mental benefits Yoga provides, it’s the way Yoga makes us feel is what keeps us coming back for more. Don’t get me wrong you will definitely see physical changes in your body but it won’t be your focus.

Yoga is good for our health

Yoga is a healthy outlet, it helps to lower blood pressure, improves blood circulation, strengthen muscles and can helps with insomnia.

Our fav tech resources to boost wellbeing

Tuesday, March 3rd, 2020

Our fav playlists and podcasts for a better sleep

  • Sleep’ playlist on Spotify will have you counting sheep in no time!
  • Rain night’ playlist again on Spotify. If you’re like me and there’s nothing better than the sound of rain to doze off to then this playlist is for you! A collection of rain sounds to send you off to sleep!
  • Guided Sleep Meditations: tracks to Relax’ . This podcast has mediations ranging from 10 – 40 mins to help put you to sleep.
  • Sleep Cove’ podcast: is a sleep podcast sharing a range of relaxing spoken sleep hypnosis accompanied with guided sleep stories and meditations.

 

Our fav apps to improve wellbeing and anxiety

1.    Smiling Mind

Smiling Mind is a meditation app for the entire family. This 100 per cent not-for-profit app is great for the family as it has free programs for children and adults. With just 10-minutes a day on Smiling Mind, you’ll declutter your mind. What we love about this one is you can set reminders to meditate!

https://apps.apple.com/au/app/smiling-mind/id560442518

 

2.    HeadGear

HeadGear is a free mental fitness app that features a mood tracker; a toolbox with breathing and thinking activities; quote of the day; and the ability to contact Beyond Blue for further support. What we love about this app is it has a 30-day challenge where you can completes daily mindfulness and behavioural exercises.

https://apps.apple.com/au/app/headgear/id1160049475?ign-mpt=uo%3D4

3.    MoodFit

Symptoms of depression, anxiety or stress are not pleasant. This app will improve your mood and provide you with insights into how your sleep, exercise or medications might be affecting your mental state. What we love about this app is it has a gratitude journal to help you focus on the positives within your life, rather than getting dragged down by the negatives!

https://apps.apple.com/us/app/moodfit-shape-up-your-mood/id1054458809?mt=8

Super Charge Smoothie

Thursday, February 20th, 2020

Gluten free, dairy free, vegan friendly

Packed full of fibre, healthy fats and nutrients, this gut loving smoothie will keep your insides satisfied and provide you with sustained energy

Ingredients:

  • 250ml your favourite ‘nut mylk’
  • 1 cup kale
  • 1 cup spinach
  • 1/2 avocado
  • 1 frozen banana, cut into chunks
  • 1/2 tablespoon chia
  • 1 tablespoon manuka honey
  • Ice

Optional:

  • 2 tablespoons vegan vanilla protein powder

Method:

  • Add all ingredients into a blender & combine
  • Pour into a glass & enjoy

How to be mindful in everyday life

Thursday, February 20th, 2020

Mindfulness, you’ve most likely heard the buzz in recent years surrounding this practise but what exactly is it? From a definition perspective, mindfulness is the act of paying attention to the present moment without any judgement. I can hear your mind saying, great but how do we take mindfulness into our everyday life? Sure, when we’re in a Yoga or Meditation class or listening to a mediation online it is a lot easier (still not easy!) to be present and to curb the good ole monkey mind but out in the real world where we have become accustomed to doing 2-3 things on the go (you mulit-tasking queen!), keeping up with the kids schedules and taking in the constant stimulus around us… let’s face it the world we live in can get pretty busy!

Tomorrow morning when you first wake up, before reaching for your phone, try taking 10 mindful breaths before you do anything. You could be laying down or sitting up for this – the main goal is to be in a comfortable, easy position. According to Marsha Lucas, Ph.D, psychologist and author of Rewire Your Brain for Love, “a mindfulness practice first thing in the morning helps set the ‘tone’ of your nervous system for the rest of the day, increasing the likelihood of other mindful moments.”

From there try incorporating mindfulness into your eating routine. If you’re like me, you might find yourself so famished that stuffing your face with food is your number one priority however try to soft it down. Enjoy every mouthful, experience the taste, flavours and textures of each bite as if it was the first time you have ever tasted whatever it is your eating. Slow down and breathe deeply between each mouthful, allowing your body time to digest your food. Tune in and notice when you are full, rather than overeating.

Continue to take mindfulness with you throughout your day, whether you are cleaning your teeth, having a shower, commuting to and from work, at your next board meeting or having a conversation with a friend or your partner. Approach each moment with conscious awareness and start to notice the subtle changes in your attitude, mindset and relationships, noticing if and when you fall into autopilot mode. “Autopilot is the big enemy of relationships,” says Marsha Lucas. Try setting a reminder every hour to pause. Give yourself one minute or however long you can and focus on your breathing. “”The object of mindfulness is your breath, focus your attention on it. Breathing in, this is my in-breath. Breathing out, this is my out-breath” says Meditation master Thich Nhat Hahn.

Like anything new, with practise the easier it becomes and when we start to notice the benefits in our life, we are more likely to make sure these habits stick. Harvard researcher Matt Killingsworth says, “the average persons mind is wandering around 47% of our day—and when the mind wanders we don’t feel happy. Spending so much time with the mind wandering makes us vulnerable to depression, stress, anxiety and other negative emotions”.

 

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