Tanya Lee, Author at Heal'r
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Fab in Feb – FebFast done the Heal’r way

Wednesday, February 3rd, 2021

Can you believe it’s February already! Where did January go? And how is everyone going with their resolutions? We know that around this time of year work starts again, the kids are back and school, and life tends to get a bit more hectic in general. This is why we have created our Fab in Feb to help keep you on track with your goals. For 6 weeks we will help you achieve whatever goal you set yourself, whether it be attending a certain amount of Heal’r classes, balancing hormones or weight, or cutting out alcohol or refined sugar.


This program starts anytime in Feb, and for those who stick to their personalised plan for the 6 weeks receive 1 month FREE on their classes. After 25 years of experience helping clients achieve their goals, we have the confidence that if you follow your plan you will achieve your goal. If you do follow your plan, however you still do not achieve your desired result, you will receive 2 months free. You’re a winner either way! 


For those completing Fab in Feb and would like a consultation with Tanya Lee, we are offering $55 off your consultation, and $35 off your follow up treatments with our Heal’r professionals. 

While you complete our 6 week immersion, you also have the option of joining our FebFast team. FebFast is a challenge to pause for a certain cause for the month. Whether that be giving up alcohol, sugar or chocolate like our Heal’r Kiren. Profits made from the Heal’r bar will go towards FebFast to support disadvantaged young people aged 12-25 have access to resources and support to lead a more fulfilling life. 


One of the services that FebFast help provide young people is detox and rehabilitation treatment. When young people seek treatment for drug problems, over half do not have stable housing and have experienced some form of abuse, and 77% have serious mental health concerns.  After 2 weeks of treatment, 95% reported an improvement in mental health, and 91% moved to secure housing. This is just an example of one way FebFast help out disadvantaged youths, but it also ranges from finding employment to safe housing. 


Donations can be made in our studio, where we will have a jar set up at the Heal’r bar. We also accept donations through our fundraising page, which can be found by clicking here



Found in Wellness Living > Store > Events/Workshops > Fab in Feb  

You can also sign up to our FebFast team here

Terms and Conditions

  1. At Heal’r, we work on an honesty system where we trust that you have put in the work to try and achieve your goal. We do not condone members purposely not achieving their goals for the reward, as we will also be monitoring to see that you are following your personalised plan. 
  2. You can choose to leave anytime, however if you end Fab in Feb before your 6 weeks time period, you will not receive any prizes. 
  3. Goals are to be reviewed by Tanya Lee before beginning Fab in Feb, so goals are realistic for the time frame. 
  4. Short consultations are to not be used for massage, personal training or pilates. 
  5. $35 off follow up treatments apply for osteopathy, physiotherapy, dry needling, massage and personal training. 
  6. Referral program is a stand alone deal for 2 weeks free, and can also be used in conjunction with Fab in Feb. Whoever is referred does not need to join Fab in Feb.

12 Tips for Better Sleep

Monday, January 25th, 2021

We’ve all heard people say – I’ll sleep when I’m dead! People pride themselves on how little sleep they can have and how they still manage to function during the day. But in reality, we should be proudly admitting how much sleep we are getting! 


Sleeping is our body’s chance to repair from the day that we just had, and process new bits of information and sort out what’s valuable to retain in our brain and what’s not. Especially for athletes, getting at least 8 hours is necessary for optimal performance, and anything less is only increasing the risk of injury. By getting a good night’s sleep, we have improved productivity, mental and physical health and immune function. 


A study conducted at the University of California found that in a group of healthy young men, a single night sleep of four hours decreased natural killer cell count by 70%, relative to a full 8 hour night of sleep. These cells are integral for immune function and are used to fight off pathogens, and without them we are dramatically decreasing our immune function with just one night of poor sleep. 


In Matthew Walker’s book Why We Sleep, he concludes the less we sleep the less we live. The Whitehall II study found that when we sleep less than 5 hours a night, we are almost doubling our risk of cardiovascular disease which is the biggest killer in the US. We are also increasing our risk of mental illnesses such as anxiety and depression when we consistently have less sleep. 


Also, a lack of sleep can be the reason why some people gain weight. When we are sleep deprived, the hormone ghrelin, which is responsible for making us feel hungry, is increased. This means we’re likely to be eating more on days we do not sleep enough, and also if we are awake for longer we will naturally eat more.  Levels of leptin, a hormone that makes us feel full and regulates fat storage, is decreased when we are sleep deprived, so it becomes difficult for our body to regulate hunger and fullness. 


Melatonin is a hormone that regulates our circadian rhythm in our body and is released in response to darkness. Light exposure at night, such as the blue light from our phones and laptops, suppresses melatonin release and makes it harder for our body to unwind for bed. We should aim to be off technology at least half an hour before bed so that our body has a chance to release melatonin before we sleep, but ideally 1-2 hours before bed to properly allow our bodies to unwind before bed. 

Sleep scientist has Matthew Walker 12 sleep tips for better sleep hygiene:

  1. Have a sleep schedule: try and stick to similar times of day to wake and go to bed which will get your body into a natural sleep cycle. 
  2. Exercise: aim for at least 30 minutes everyday. However try and avoid exercising 2-3 hours before bed.
  3. Avoiding caffeine and nicotine: caffeine can take about 8 hours to leave our system, meaning that late afternoon coffees are not a good idea. With nicotine, it is also a stimulant so can be a reason why smokers sleep very lightly.
  4. Avoid alcoholic drinks before bed. While they can make us feel drowsy and help us fall asleep, they rob us of precious REM sleep. People also tend to wake up in the middle of the night when the effects of alcohol have worn off. 
  5. Avoid large meals and drinks late at night: large meal can cause ingestion which interferes with sleep.
  6. Don’t take naps after 3pm as it can make it hard to fall asleep. Naps are best had right after lunch. 
  7. A hot bath or shower before bed will result in a drop in body temperature can help make you feel sleepy.
  8. Make sure your surroundings are facilitating a good night’s sleep. Keep your bedroom dark, cool (around 18 degrees), and without technology. Might be time to get a separate alarm clock from your phone!
  9. Relax before bed and schedule unwind time. Reading, listening to music should be a part of your night time routine to help switch off.
  10. Having the right sunlight exposure during the day. We should aim for at least 30 minutes outside everyday to help regulate our circadian rhythm. Try to wake up with the sun in the morning if possible as well. 
  11. Don’t lie in bed awake for long periods of time. If you are still awake for over 20 minutes, find an activity to do such as reading which will tire you out.
  12. Avoid medication that’ll disrupt sleep. Check the side effects for medications for asthma, blood pressure and the heart, as these have been known to disrupt sleep. 

What I’ve learnt from my injuries

Wednesday, January 20th, 2021

I’ve had my fair share of injuries this year that I’m not particularly proud of. We all talked about moving on from 2020 and starting fresh in 2021, and for me I hope to leave all my injuries behind in 2020 as well. 


To give you a brief timeline of my injuries, at the end of 2019 I started running again to train for the upcoming triathlon season. A few weeks in I started developing pain along the inside border of my left tibia, which I started seeing my physiotherapist for. Because I was determined to still compete, I reduced my mileage and stuck to grass. I kept this up, however my pain only increased. I ignored these signs, and this mild pain developed into shin splints. Having my Type A personality, if I told myself I was going to run, I was definitely going to run. Rain, hail or shine, or even with shin splints, it had to be done. Over time my persistent running turned my shin splints into a stress fracture, which I still kept running on as I was totally unaware of the severity of my injury. I was 20 and thought my body was invincible, however it got to the point where it hurt to walk, I was hobbling after I ran, and the thought of jumping made me wince. 


After getting an MRI of my tibia, and being told I had a severe stress fracture, I finally stopped running. I was in an air cast (similar to a moon boot) for 4 weeks across summer, which was not the best look when going out! My physiotherapist was surprised to find my injury was as severe as it was, as I never indicated that it felt this bad – and this was partially because I didn’t want to admit that to myself and I thought my body was strong enough to push through the pain. 


Moving forward to February 2020 and I was allowed to start running again, however by July I started developing pain in the same location of my shin again, as well as a location a bit further above. Attributing this to tight calf muscles, I sought for temporary relief and opted for dry-needling and massage therapy. However this was short lived, and I was sent for another MRI. I was told that I had developed two stress fractures on my tibia. My previous grade 4 stress fracture had returned (meaning it was one grade below a fracture) and grade 3 stress fracture a few centimetres above it. After a blood test I discovered my vitamin D was so low that it was nearly at the level where people suffer rickets.  


In between all of this, at the start of Melbourne’s first lockdown in March, I got caught on the tram tracks riding on Swan Street in Richmond and fractured my wrist. Maybe my low vitamin D which predisposed me to this injury, or maybe it was just bad timing, but nonetheless I then spent 6 weeks in a cast. However after the 6 weeks my ligament still hadn’t reattached to my bone. One of the symptoms of low vitamin D is impaired wound healing, which would explain why it took 6 months to heal and not 6 weeks.  


It is now January, and I now have a fully healed wrist, and no stress fractures on my tibia. Four weeks ago I was given the all clear to start running again, and I can now do push ups again – even though I was told there was a 50% chance I’d be able to do them again. 


My injuries have taught me a lot about myself; how I perceive training and recovery, and managing my overall health. My low vitamin D was not the sole contributor to my stress fractures, but it was only one factor. Poor sleep, inadequate recovery and psychological stress were all contributing factors as to why I was predisposed to these injuries. I’ve learnt that you can be physically fit, however if you are not looking after yourself mentally, emotionally and spiritually, then you are only spinning your wheels. 

I now prioritise my sleep, make sure I’m outside everyday for vitamin D (as well as supplementing), practice mindfulness and I have integrated other lower intensity forms of exercise into my training such as yoga and pilates here at Heal’r. Your health journey should begin within, before you start adding new things. If your foundation is not solid then things begin to crumble and injuries occur. My injuries may have set me back in my training, but I have achieved remarkable growth from these experiences that I wouldn’t have gotten any other way. Injuries can teach us a lot about ourselves, and are often the catalyst to lead us on a journey to improve our mindset and approach to training.



Heal’ring Breathwork

Thursday, January 14th, 2021

Why do we focus on breath work here at Heal’r?

Breath work is a general term used to describe different techniques, exercises and programs that alter our breathing pattern. All these exercises involve us becoming more conscious of our breath. Experiences are unique to our students, as the techniques can be used for different reasons. 


People may choose to adopt breathwork exercises to help them with anxiety, depression, anger, chronic pain, PTSD, to improve self-awareness, release negative thoughts and process emotions. At Heal’r we encourage conscious breathing to activate your parasympathetic nervous system. This has proven studies to lower your heart rate and blood pressure. When we learn to use our diaphragm rather than our chest cavity it can help relax our chest and neck muscles. Once you start your breathwork practice, you will begin to notice the physical effects almost instantly.  


Breathwork can also be used to help deal with the emotional effects of illnesses, which is why our osteopath, physiotherapist, kinesiologist and naturopaths also encourage the various techniques in our clinic. Our Heal’r instructors also use breathwork to end our movement classes. 


Different techniques

There are a variety of exercises that can be used for breathwork. We suggest that it is best to try different techniques that we have discovered have effects for our clients and students and see which one achieves the result you are after. 

Some exercises include:

  • Box breathing
  • Diaphragmatic breathing
  • Pursed lip breathing
  • 4-7-8 breathing
  • Alternate nostril breathing
  • Pranayama > is a practice used in ancient yogic teachings to control the breath. We often hear instructors telling us to become aware of our breathing. Once we start to breathe consciously, it can be used as a form of therapy and helps to improve self-awareness. 

Example sequence (Box breathing)

Box breathing, also known as 4-square breathing and square breathing, is an exercise used to heighten concentration and release stress. 

  1. Start by sitting upright in a chair with feet flat on the ground. Hands are placed in your lap with palms facing up. 
  2. Slowly exhale, focusing on emptying your lungs 
  3. Inhale slowly through your nose to the count of four, focusing on slowly filling up your lungs.
  4. Hold for a slow count of 4 seconds. 
  5. Exhale through your mouth for a slow count of four seconds. 
  6. Hold your breath for another count of 4 seconds before repeating this process as many times as desired. 


We believe that in the current situation us Melbournians are in with COVID, it is more important now than ever to practice more mindfulness daily. This will help with the processing of emotions, heal from emotional pain and trauma, and aid positive self development.


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

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