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25 Jan

Posted at 14:05h in Rosie Hamilton

Hi all,  it's your resident osteopath, Rosie! I thought I'd put together a list of some handy hints on correct posture to help ensure you're standing properly. As an amazingly talented colleague of mine once said, posture isn't the problem, it's the answer! 1. Stand as tall as you can You should feel your abdominal muscles activate a bit when you do this. If not, do book in..! 2. Roll your shoulders First roll them forward, then up, back and then down. This will position them further back, in their proper anatomical position. 3. Level your pelvis! Most of us...

19 Jan

Posted at 14:02h in tonika health

Lunch can be hard to get right. Many of us get side tracked by work and other happenings, meaning we often don’t end up having something wholesome prepped for our midday meal. For those times when taking a healthy lunch from home just doesn’t seem possible (or for when you fancy eating out), we’ve prepped this nifty list for you of our favourite spots in Surry Hills. Fishbowl Sashimi 298 Crown St and 1/50 Reservoir St Poke is taking the foodie world by storm. Regardless of whether it’s a fad or not, we love...

10 Jan

Posted at 13:50h in Kate Johnston

This smoothie packs all sorts of goodness into one deliciously thirst quenching glass. Not only is it super tasty, it's also full of spices that aid your body's natural detoxification processes. Simply add everything into a blender and blend away! Enjoy! 250ml almond / oat / rice milk 2 scoops good quality protein powder of choice (ask us for suggestions if you're unsure) 1 banana 1 tbsp coconut oil ½ tsp ground cinnamon ½ tsp ground ginger ½ tsp ground turmeric     If you'd like some more fabulous recipes, check out our chia porridge for gut health and our nourishing chicken...

02 Jan

Posted at 13:56h in tonika health

Did you know that one of the most useful tools for promoting relaxation and managing stress is something that we all do each and every day (actually, each and every second)? Breathing is an excellent and incredibly simple tool that we can all use, anywhere and anytime, to help calm our nervous system and reduce stress and anxiety. The next time you feel wound up / upset / anxious / etc, try one of the breathing exercises below and see if it helps you.   Coherent Breathing Inhale for six seconds. Exhale for six seconds. Repeat. A...

18 Dec

Posted at 08:00h in Kate Johnston

With Christmas right around the corner and the party season in full swing, it's easy to neglect some of your health and fitness goals. But December doesn’t have to be a time for letting your health slide. Incorporate some of these tips for a healthy festive season and you’ll be sure to enjoy yourself while staying on track! Plan your training Pick an exercise buddy or make it part of your social catch ups. If you're accountable to someone other than yourself, you'll be more likely to follow through. Plan to train in...

11 Dec

Posted at 15:57h in Amy Forth

I've seen hundreds of IVF patients over the years and everyone wants the same thing…SUCESS.  But how do we get this? Patients must navigate a sometimes tricky terrain of IVF treatment, which often involves a steep learning curve. Here are a few things I've learnt from patients and how they've achieved success. (In this case, success is making a baby, staying sane and healthy, and enriching the relationships you have around you while undergoing IVF). 1. Choose a specialist carefully Of course, you say. It's like choosing someone to work with on...

06 Dec

Posted at 04:27h in Kate Johnston

Our hormones are chemical messengers that are vital for the functioning of every system in the body. Our body is always working to keep us well, but our modern diet and lifestyle aren't supportive of hormone health and balance. This can lead to the rise of various conditions including endometriosis, polycystic ovarian syndrome and thyroid dysfunction. But don't despair! There is so much that can be done to support hormone health in both men and women!   Eat a wholefoods diet It sounds too simple, but eating a diet rich in fresh, wholefoods is...

02 Dec

Posted at 14:23h in Natasha Olynick (Previous Practitioner)

Here are some of our favourite Christmas health tips that will allow you to enjoy this festive season to it's fullest while feeling happy, healthy and balanced. Don’t stress about eating the occasional treat Our bodies are really good at keeping us in balance. So it’s what we do MOST of the time that counts. I believe in 80/20 eating - 80% of the time eat to nourish your body and 20% of the time eat to nourish your soul. Occasional treats shared with your loved ones fall into the soul food...

04 Nov

Posted at 16:20h in Rosie Hamilton

The squat is becoming increasingly popular in the fitness world, and rightly so. It's such an important movement for the human body to be able to perform and you'd be surprised at the number of people who can't perform a squat AT ALL, let alone with the proper squat technique. Research documents that the action of a squat activates around 200 muscles, including obviously the lower limbs, but also hip rotators and core muscles, which help in stabilisation. The squat is an essential movement to keep the pelvic floor active and...