Absolute Potential Health & Performance in Sunshine Coast, Queensland | Alternative & holistic health service

Absolute Potential Health & Performance

Locality: Sunshine Coast, Queensland

Phone: +61 422 353 780

Address: Hideaway Place 4556 Sunshine Coast, QLD, Australia

Website: http://www.absolutepotentialhp.com/

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• Medical and health
• Physical therapist
• Alternative & holistic health service

24.01.2022 #tb to when my bossy, bilingual 2 year old was just a squishy, tiny, Mitchellen man This was the first time she was in a pool and shes turned into the biggest water baby since! We did baby swim classes but it wasnt until she was 1 and we moved into our place with a pool that she really got into it. I didnt see the point of paying for classes until she was proper swimming age - I do hydro with clients so principles and holds were similar. Turns out I might not need them ...either, as she started jumping in, kicking and paddling with her head under water without! I definitely think being in the water so often played a huge part. We purpose built a big ledge (I think they call them sunbathing ledges but theyre awesome for little kids!) which meant she could play in the water without being help. Having the confidence and skills to bring her into the deeper end and encourage the right movements also helped. As did the fact that most kids naturally live the water and have no fear - there were definitely times when we nearly had a heart attack at how quickly shed jump in or how long she was staying under! . #physicaltherapy #pt #hydrotherapy #hydro #strengthandconditioning #prehab #exercise #movement #physio #physiotherapy #strength #holistichealth #chekpractitioner #lifecoach #holistic #health #sunshinecoast #nutritionist #wellness #integratedwellness #swim #babyswimming #summervibes #sunshinecoastmums

24.01.2022 How do you sleep? Are you a lights out, ear plugs in type of person? Blue light blocking glasses and no screen time an hour after bed? Or a social media checker while brushing your teeth and as the last thing you do before turning off the lights? AL likes to copy what I do so you can guess what I use... Were also a family of mouth tapers - did you know many of us are mouth breathers without realizing? Dry mouth & tongue, poor sleep, not feeling rested and even changes to you...r jaw shape and teeth can happen if you do it long term. Whatever your style, optimizing your sleep is one of the most important things you can do for your health. My tips: - Taper off the fluids. Yep Im a tea drinker at night but found it led to a nightly wake to pee that meant I couldnt get back to sleep for ages. Aim to get the bulk of your fluids during the day and reduce a few hours before hitting the sack - Magnesium supps can help as its a natural sedative. Also helps with restless legs or twitches (I used it in pregnancy which helped so much!). Look for organic forms like glycinate, biglycinate, orotate & citrate forms which are most bioavailable. - Not too much, not too little - this goes for food, temperature and stimulation. Too little food and blood sugar levels can drop overnight, waking you. Too much and digestion can interrupt your Zzzs. Too hot and too cold temps isnt great for a good sleep. And stimulation, whether from TV, thinking about your day or work, exercise, caffeine is individual so work out your Goldilocks level and stick to it Note re alcohol - yes it can make you fall asleep faster and seemingly deeper but dont be fooled - it interrupts your ability to get into deep restorative sleep so you end up having not that great a sleep after all. . #mumlife #momlife#familyiseverything #holistichealth #holisticliving #sunshinecoast #sunshinecoastmums #chekpractitioner #childrenshealth #lifecoach #physio #physiotherapy #wellness #integratedwellness #slerp #sleephygiene #sleephacks

23.01.2022 SIMPLE + NUTRITIOUS bolognese (pimped up with easy nutrition hacks) - perfect for cold rainy days like today cos yep, we get them up here on the coast (occasionally ) too! . I used : - Organic, pastured pork mince: Pastured means theyve eaten grass not grain and are thus higher in good omega 3 fats, amongst other nutrients. I used pork instead of traditional beef just to change things up and cos we had it in the freezer! - Coconut oil to fry: Can be used at high temps, a ...good antibacterial anti-inflammatory saturated fat - and no it doesnt cause heart disease!) - Organic lamb liver: my favorite real food iron & B vitamin supplement. I dice Finely or you can taste frozen pieces directly into the pot - Home made organic beef broth jelly: high in collagen & glycine, the latter isnt found in muscle meats so adding this ensures we have a good balance of amino acids needed for healthy gut, hormones & health - Organic kale, broccoli, carrot, onion & garlic: a good dose of fibre, prebiotics and satiating plants to keep our good gut bacteria growing & digestion on point - BPA free canned organic tomatoes: Always check for BPA free when buying canned goods - most people dont realize that cans are lined in this which leeches into your food . Make as you would a normal bolognese knowing its got lots of sneaky extra goodness in it! You can serve it over zucchini or Konjac noodles (for low carb version), bean pasta or rice. Also makes heaps of leftovers for the work week tomorrow, Win win! . #toddlerests #whatifeedmykids #quickdinner #quickdinnerideas #easyrecipe #kidsfood #kidsfoodinspo #toddlerfoodideas #easydinnersforkids #healthykids #parentinghacks #kidsrecipes #toddlerests #toddlermealideas #nutrition #foodpic #foodlover #foodielife #paleo #nutritionist #glutenfree #dairyfree #yum #lowcarb #holistichealth #healthyfood #healthyfoodrecipes #healthyfoodie #sunshinecoastmums #sunshinecoast

22.01.2022 Answers to this weeks Q&A Topic: Pelvic Floor & Postnatal "Top tips for getting a separation back together 8 months post partum"

22.01.2022 Im always inspired by those mums who make pretty pictures and shapes out of their kids food especially the Japanese Bento ones. My version is much less refined aka real mum life It made me feel good that there were so many colors on the plate but not sure AL appreciated it At least the rice was cooked in chicken bone broth and the veggies were organic #smallwins .

22.01.2022 This is so true and something I talk to my mum clients about all the time! If you can, breastmilk is like liquid gold Repost @drstevenlin The Breastmilk Microbiome... Human breastmilk is teeming with bacteria. One of the recently appreciated benefits of breastmilk are that the mother directly passes her gut microbes to the child. The breastmilk microbiome is packaged to design the newborns oral-gut and entire microbiome. When I see dental issues in children today, I now think back to issues they may have experienced in the womb. During pregnancy, the spike in progesterone increases gut permeability. Leaky gut is known for its link to disease. But pregnancy seems to induce a degree of leaky gut. Transporting gut bacteria to the mothers blood stream is necessary. From here they travel in special immune system packages to the mammary gland. The milk microbiome is extremely diverse. The mothers body orchestrates the packaging of microbes in breastmilk. It also profoundly changes during lactation. The reality is that parents pass on their own microbial and immune legacy to our children. In the mother, special immune cells carry microbes from the gut to the mammary glands. They are like a taskforce that handpick the microbes that will begin the discussion with the newborn childs mouth. During the first few months of life, the newborn oral and gut microbiome are uncolonized from the outside world. The oral microbiome is the first to be colonized, which then seeds the gut microbiome. Later these microbes become the childs immune system. Breastmilk provides the blueprint of microbes that will impression a childs immune system. Research is now linking changes in the newborn microbiome to allergies, obesity and type II diabetes. If there is one thing Im talking to parents about these days, is the profound impact your own health has on your childs health. A family share an entire microbiome and with it, a strong immune system, or a susceptibility to sickness. A mothers microbiome critically shapes the oral flora of a newborn. One of your first priorities for healthy kids is to care for the gut microbiome. See more

22.01.2022 Disclaimer: I'm not vegan nor vegetarian and in my opinion, it's often more optimal for (most) people to consume animal products in order to optimize their fertility, a healthy pregnancy and baby. BUT - I meet many people who are vegan/vegetarian for ethical & health reasons, and this post is about how they can best support their bodies to have the best outcomes. As a nutritionist and mum, I have an open minded approach to treatment and believe the best treatment for my clien...ts is one that fits their personal circumstances AND helps them achieve their goals. Sometimes this means compromise but it's never about forcing them to subscribe to a specific dogma or diet. So how to optimize a vegan /vegetarian diet for pregnancy! There are some nutrients like B12 and iron that are harder to get via plant foods. While high in nutrients, plants also contain anti nutrients and phytates which INHIBIT absorption of key nutrients like those mentioned plus others that are essential to having a healthy baby and mum. You can improve nutrient absorption by eating plants away from caffeine, high fibre foods like beans & lentils. Team with a vit c rich source instead - think orange, kiwi, broccoli. Cook, soak or ferment plant foods to reduce phytates and anti nutrients. If you're vegetarian, things are much easier - regularly eat foods such as organic eggs (yolk contains more iron per g than red meat!) or cook veg in butter or broth (you also get higher nutrient absorption when teaming plant foods with animal products). For these women, supplements are likely to benefit - a good quality practitioner-only prenatal will cover most bases (this is my tip for all women as a good general multi vitamin due to having higher amounts of essential nutrients) Omega 3s are critical for bubs brain health & neural development but you can get this from vegan (& perhaps more sustainable) algal oil - eating algae gives fish their high O3 content! Avoiding processed foods, sugar, stress and resolving and underlying gut inflammation and digestive issues is also key as these hamper nutrition absorption and you need to optimize what what you get as much as possible. A healthy baby and successful pregnancy is definitely possible with diligence, not just swapping wholesome real foods for vegan substitutes (which are highly processed and inflammatory) and a little more hard work and care. It can be overwhelming so working with a holistic practitioner who can help you with the whole picture while supporting your emotional needs can also be a game changer. . #physio #womenshealth #physiotherapy #holistichealth #Nutritionist #nutrition #pregnancynutrition #prenatalnutrition #prenazal #preconception #pregnancy #vegan #vegetarian #jerf #sunshinecoastmums #sunshinecoast #chekpractitioner #holisticlifestyle

22.01.2022 Easy x nutritious SNACK BALLS for the weekend! A friend sent me this recipe (sorry dont have the name of the book!) a while back and theyre hands down the easiest snack balls to make! Theres not even any chopping involved and are a super delicious, light contrast to the usual date & nut butter protein balls, both in color and taste (if you like the white ferreros then these are for you!) . 1 cup almond meal... 1 cup dessicated coconut 2 tbs maple syrup or honey 2 tbs coconut oil, melted 1 tsp vanilla essence Method: takes all the ingredients and mix in a bowl then roll into balls. Thats it!! OK you may need to add splash of water if it looks a bit dry, just enough to get it to stick but otherwise its minimal prep, gluten, dairy and refined sugar free, all natural and great for little mouths and fingers! . #toddlerests #whatifeedmykids #easyrecipe #kidsfood #kidsfoodinspo #toddlerfoodideas #blw #healthykids #kidsrecipes #toddlerests #nutrition #foodpic #foodlover #foodielife #paleo #veggo #nutritionist #glutenfree #dairyfree #yum #lowcarb #holistichealth #healthyfood #healthyfoodrecipes #healthyfoodie #sunshinecoast #wellness #chekpractitioner #physio #sunshinecoastmums

21.01.2022 Best ever (easy) prawn curry recipe - mum & Kid friendly! Who has time for making their own curry paste?? I dont, but have found the next best thing! You need help in the form of a quality curry paste - I use the @lifeisgoodcurrypaste brand which is locally made and the only one Ive found that contains no nasties or vegetable oil, which is a cheap form of a highly inflammatory fat - try and avoid as much as you can. ... You also need good quality fresh prawns or fish (I get mine from @soulfishseafoods) - supermarket fish contains sulphites which is no good for your gut microbiome. Guarantee its worth making the trip to Kawana market on Saturday or the fish market in Mooloolaba! Ingredients 1 packet of raw, peeled wild caught king prawns OR white fish (eg. barramundi, snapper) 1 can BPA free coconut cream 1-2 tbs curry paste - weve used the butter chicken, red and green ones (all DF, GF). 1-2 cups of organic vegetables, chopped (I use whatever I have on hand, usually red capsicum, broccoli, Asian greens like bok choy) 1 white onion finely chopped 1-2 tsp coconut oil 3-4 fresh kaffir lime leaves (dont leave this out, fresh is best!) 1-2 cups of jasmine rice Put rice on to cook. I use either a rice cooker or our steam oven which has a rice function whatever you decide, a method where youre not having to watch and stir the whole time is best. Add oil to large pot and saute fish or prawns until nearly done. They will turn almost white and curl up. Remove and put into bowl (Seafood gives out a lot of liquid so cooking them separately will stop this going into your curry) Wipe out pot and add a little more oil. Add chopped onions then harder veggies like broccoli stems, carrot, capsicum as these take more time than things like the greens. Stir. Meanwhile open coconut cream and stir curry paste directly into can. Adding paste directly to the pan intensifies the flavour which can be a bit too spicy for little mouths! This way retains the flavour but takes a bit of the edge off. Pour about can into the pot. Take kaffir lime leaves and crush. Add directly to curry mix. Drain prawns or fish & add to curry. Recipe continued in comments

21.01.2022 Boo you Pics!!! No this isnt a shout out to a good product, quite the opposite! PB & peanuts, as loved as they are, are unfortunately number one on the list of foods that can contain aflatoxins, which is a mould that can cause liver disease and cancer when eaten in high amounts. Its more likely to grow in wet and humid countries or poor growing and storage conditions. Thats always made me look for PB made of only Australian peanuts as buying local means reduced transport... and storage times and less risk of mould (giving up PB is not for us haha). This means you also avoid preservatives, added sugar & salt and other not so good stuff - and yes, all natural PB tastes different to the Bega stuff but its the way its meant to be! Anywho, the only brand I used to buy from the supermarkets was the @picspeanutbutter as it was the only one (out of like 10+ brands on the shelf!) made out of 100% Australian peanuts. For that I was happy to pay $7.50 a jar and only if I couldnt get the organic PB from Kunara. So I was pretty steamy when I bought this the other week and didnt look at the label until I got home - Made out of AT LEAST 50% Australian products? Whaaat please?? Looked closer and all previous labeling that stated they were proudly made of Kingaroy peanuts was gone! It didnt even say where theyre now made or sourced So disappointed! @mayversfood did the same sneaky thing a few years back and I stopped buying them - they went from 100% Australian to Australian and Argentinian to now Australian & South American peanuts. If its a cost thing then why is the price still stupidly high!? I was happy to pay it BECAUSE it was Australian but this is just sneaky marketing Its frustrating that buying better options is getting harder and harder on so many fronts - and Im someone who knows how to read labels. How hard would it be for someone who doesnt and is just trying to do the right thing by their families and own health? Anyway rant over. Ill stick to the Kunara brand. Its not the most ideal as they come in plastic containers not glass but options are limited. I can imagine at some point Ill end up giving it up completely!! @ Sunshine Coast, Queensland

21.01.2022 SIMPLE X NUTRITIOUS toddler/mum/busy persons breakfast When did French toast turn into an unhealthy brekky option? Oh thats right, when someone decided adding a diabetic-inducing cup of maple syrup & ice cream to the egg-dipped bread was a good idea. Taken back to basics, Eier (egg)- toast is a super easy, nutrient dense meal for fussy kids, pregnant women (I ate this everyday of my 1st trimester as it was the only thing I could stomach with whole day nausea), those breastf...eeding, athletes & busy individuals who can tolerate more carbs. You only need 3 ingredients but the key is BEST QUALITY YOU CAN GET. 1 egg 1 slice of bread Fat for frying Egg - high in choline for brain smarts, omega 3s, protein + heaps of other good stuff, this is my favorite complete food especially for kids. Aim for organic & free range at the least, biodynamic pastured & local is even better - the nutrition profile will be SO much higher. I get mine from a local farmer who takes back the egg cartoons to reuse too. Bread - all bread is not equal so step away from the fluffy white (or even wholemeal) Tip Top if you can and reach for a properly made sourdough which is naturally lower in gluten and easier to digest. Works well with gluten free (be mindful they often add sugars), spelt or kamut. If you freeze your bread like we do, take it out the night before as it soaks up easier - Ive done it straight out of the freezer too and that still works for all those last minute mornings Fat - if theres one thing you DONT compromise on, please dont cook this in a margarine or seed oil like sunflower, canola or the vague vegetable oil. These are highly processed, highly inflammatory man-made fat substitutes that are deoderised, bleached and toxic for you. I prefer organic grassfed ghee (butter without the allergenic protein components) or home made organic lard. For the vegans, use a good quality olive oil at least (Nuttelex falls in the same category as seed oils IMO). Fat is essential for good hormones, cell health & your brain. Mix egg, dip bread, fry in heated fat, done. Not keto or low carb but real life = adding more nutrition where you can & healthier swaps!

20.01.2022 How do I get enough iron for my baby or kid? Whether its cos parents are unsure how to include it, youre a vegetarian/vegan or babies have turned into picky toddlers, most of us have asked this question. Best known for giving us energy, iron is essential to carry oxygen which kids need for optimal muscle growth & development as well as for a healthy immune system. Toddlers need more than adults! At around 5-6 months, bubs bodily stores (that they got from you, tha...nks mama!) are depleted and they need to get it from external sources hello solids! Premmie bubs may need additional iron earlier as its the latter months of pregnancy that stores build up most So how do I get enough for my little one? Is meat really the best source? You CAN get iron from plant foods BUT the recommended dose is 1.8x higher because vegetarian sources are much less readily absorbed by the body. So it can be done, you just need to work a little harder Certain factors will increase or inhibit absorption and can make all the difference bubs 7-12 months old need 11mg, which then drops to 7mg at 1 year. Getting an average across a few days is fine What HELPS: Vitamin C & animal products including poultry & seafood enhance plant-based iron absorption. Add kiwi fruit or oranges to a meal, or have bone broth or eggs with your tofu or beans What REDUCES iron absorption: Plant anti-nutrients such as polyphenols, phytates & oxalic acid in nuts, cereals, seeds, beans and veggies. These factors bind to iron, reducing their absorption. They can be reduced by cooking, soaking, fermenting. This is why although spinach is high in iron, its not the best source because it contains polyphenols that reduce the amount you can actually absorb, especially if raw (eg green smoothies) High fibre same effect as above High calcium intake: one reason why cows milk isnt recommended under 12 months. Reduces both animal & plant iron absorption Intestinal inflammation, gut dysbiosis, digestive issues: sugar, pesticides, alcohol, sulphites, preservatives and all the nasty stuff you find in processed foods can negatively affect iron as well as other nutrient absorption Eating a varied diet with organic, sustainably sourced non-processed animal products and natural produce will give best results. If vegetarian or vegan, be conscious about eating more higher protein foods than otherwise, avoid raw and cook or soak to make it more bioavailable. If open to it, adding foods such as eggs, grassfed butter and broths can make a huge difference to your babys iron stores.

20.01.2022 Answers to this weeks Q&A Topic: Pelvic Floor & Postnatal "Have I left it too late to do anything about my C-section pooch?"

20.01.2022 "Why is it hard to get air to my stomach when breathing in cross-legged for meditation?" Weekly Q & A answers to topic Posture & Breathing

19.01.2022 Ill be doing another free talk on Starting Solids out at Mons Playgroup next month! Would love you to come along or share with another mum friend that may benefit! Therell be giveaways as well!

19.01.2022 Post baby, low back pain, poor posture, years of niggles but never doing anything about it... Poor core strength can be involved in all of these - and I see it in kids all the time too! But how do you know you have it?? I go into this topic in a video I did with Clint from @primalinfluence. We go over common symptoms and a simple test you can do yourself at home that may tell you that you do have poor core - and what that actually means!... Tune into the full video in the bio link! . PS Clint is also a superstar working with kids with ASD, developmental issues and anxiety. He uses outdoor natural movement to help them come out of their shell and overcomes sensory and social issues so be sure to check him out @primalinfluencekids! . .

17.01.2022 Do you like cake? What about sweet treats and baking? And the important question is - what do you do with the leftovers?? This beauty was a birthday pressie from my Melbourne bound sisters @esky_mojo and @arisestudiohealth.northcote from @rawliciousdelicious. Gluten, dairy, refined sugar free and vegan, they know me pretty well ... Most people know I bake a lot too - the last few years mainly paleo /healthier versions (white flour and sugar are in my kitchen mainly for Playdough and guests ). But healthy doesnt make dessert a health food - and labels like gluten and dairy free or vegan can gives foods a health halo which means we eat more thinking theyre good for us . Um, unfortunately not . Remember sugar is vegan. As are Oreos and chips. And gluten free can still be preservative and additive filled. Honey and coconut nectar arent considered a refined sugar like white sugar but at the end of the day, theyre still a form of sugar that needs to be eaten moderately (probs not everyday yall) . The habit that works for us is freezing everything after baking/getting it. When I make paleo muffins, 1-2 get eaten fresh and the rest land in the freezer (for some reason my 2 year old prefers them frozen anyway!). We ate a few slices of this cake, shared the rest with friends then I packed the rest in a Tupperware container and put it in the freezer too. It keeps for longer and youre not stuck with I need to finish ALLLL the cake guilt. . What health halo foods have you been tricked by? And what are your best tips for staying on track?

17.01.2022 Kids party food doesn't need to be unhealthy!! Cake inclusive For each bday AL (and everyone in our fam) has had, I make some kind of paleo/healthy cake that's refined sugar, flour and additive free which usually means coconut flour, honey /maple syrup, amond meal and recently a 'clean' vegan cake that used coconut sugar. @bumblebee_tuna11 is lactose intolerant anyway so that's always been off the cards. I'm not under any illusion that these cakes are a health food trust m...e, but I'm grateful that I have the time & chance to give her a few years of healthier eating before I have no say in it anymore! As a nutritionist, I know those first especially 3 years of diet including breast/formula lay the foundation of good health for adult life so I'll do what I can to ensure this, even if it means she cracks it cos I don't want her to eat sourdough without butter These *Sealife* themed cupcakes were a mix of paleo & vegan versions to account also for friends with nut allergies. The blue icing is relatively healthy too - whipped coconut cream (out of the can), maple syrup, a little grassfed gelatin & natural food coloring made from spirulina (I didn't make this though I wish I did - it was super expensive and AL used the first bottle I got while "helping" me make kinetic sand ) So if you're ever invited to a party at our place, you'll either leave disappointed or feel relieved.... No junk food, no chips, no soft drink. Some other things we do: - we ask for no presents (but if people insist then no plastic, but natural, second hand, pre loved or handmade) - we space out what she does get so she can actually appreciate and play with them - we use our plates and cutlery vs throw away stuff to reduce waste & save money Maybe we're those weird, mean parents to some. But for us, giving our kids the best start in life is about good health, showing them to value and appreciate things, reducing our environmental impact and not growing up with a sense of expectation, entitlement and a wasteful mentality - the last of which I see so often in the younger generation and I'm determined not to have my kid be like DM me for the cupcake recipe if you're interested!

17.01.2022 Eco friendly picnics at home! Advantages include no bugs, you can keep building houses with your blocks & more food is just walk down the hallway away On the eco side of things, Ive been low tox/chem free for a while now and try to avoid plastic as much as I can - did you know bubs are born with a massive amount of chemicals in their bloodstream? Just from maternal exposure, not even thinking about what they get exposed to once out My favorites low tox kid swaps:... - our @lifefactory glass sippy bottles. These are made of safety glass and come with a silicon sleeve so will sustain a few falls but we have had 2 break because they were dropped at a bad angle on our polished concrete floor. Due to being safety glass they dont shatter everywhere and it is a pain but I would still buy them again. They do have a BPA free lid but is the best option I can currently find - Stainless steel lunchbox - I paid through the nose for this one then saw them at @kmartaus for a quarter of the price! - Metal spoons instead of baby plastic feeding spoons. We never used the plastic baby spoons - when AL w little I used tiny bamboo teaspoons with a long handle that I found in an eco store and then straight to normal teaspoons. Theres no reason why babies need special plastic spoons My no-gos: - microwaving anything in plastic: the combo of heat, plastoc and your food equals chemicals leeching out and into your body. This habit makes me cringe so badly (my parents still do it and I hate it ). We also nixed the microwave years ago as I cant think of a worse way to heat up anything, except maybe a wheatbag. Saucepans, glass over boiling water, steam ovens are better options. My compromises: - BPA free Tupperware containers we already had. Im also eco conscious and didnt see the point of throwing out good quality containers just to be low tox and adding to landfill. I use them to store odds and ends, cold food or a packet of something thats been opened, fruit peels before putting them in the compost . #mumlife #lowtox #Ecofriendly #ecoconcious #nutritionist #kidshealth #sunshinecoastmums #paediatrics @ Absolute Potential Health & Performance

16.01.2022 Posture, posture posture! Can it be changed? YES, as these pics show, and without taking years . Meet Lukas, whos been working with me weekly for the last 3 months. Some of the complaints he had were low back pain and not being able to run, shoulder subluxation and having to quit gym because he ended up hurting his upper back, as well a being concerned about his posture and pain getting worse. As a sparky and surfer, these were all holding him back from doing what he wanted.... As you can see hes made massive changes in a relatively short period of time. The anterior tilted hips, rounded shoulders and hip hang posture is one I see a lot in BOTH sexes. In women postnatally who have issues with ongoing separation, its often a reason why their separation isnt healing - Its very hard for your deeper core to work efficiently in this lengthened position and puts a lot of load on the lower back muscles like the quadratus lumborum and spinal vertebrae themselves . On a deeper level, your diaphragm will also be affected, making breathing & movement more inefficient and this will have flow on effects to things like running, neck pain and can even negatively affect the pelvic floor and prolapse. These pics show what commitment to a customized program can make (we also worked on diet and nutrition which I believe is a massive component too). Well done Lukas! .

14.01.2022 Shout out to some of my favorite local farmers! Hands down one of the best things about living on the coast is having a local farmers market to go to each week. Fresher produce, cheaper prices for organic and spray free, less plastic and you get to connect to the actual real people who put their heart and souls into producing good food ethically and sustainably so we can all be a little healthier and happier! . Ben from @soulfishseafoods - for wild caught, local & sustain...able seafood (you won't eat supermarket fish again) Liz & Marty from @berrysweetgourmet - for spray free berries Leanne from Rawganix - organic & grassfed beef, pork, organs & biodynamic eggs Sam & Alice from @lifesgoodcurrypastes - for vegetable oil/preservative free curry pastes (also vegan versions) Kiarra from @boneafidebrothco - organic bone broths and freeze dried fruit There's also Brad & Gail from @atg_health (all your tox free body products and the best mushroom tea you'll ever taste), Shelley that I get organic sourdough from, Big D & Dev that do organic fruit & veg, Dino from @piggyinthemiddle_qld, Gympie Cheese & Butter co. Thank you all for what you do and if you haven't already, go check them and #supportlocalbusiness vs Big Ag - it's the only way to a sustainable & liveable world. . #farmersmarket #sunshinecoastmums #sunshinecoast #fresh #organic #jerf #nutrition #Nutritionist #holistichealth

13.01.2022 This great group of ladies (bar one whose son was sick) recently completed 8 weeks of our first ever Zen Core Postnatal course!! And they did awesome, with every one of them making improvements from day 1. One mum was scheduled for a pelvic floor rebuild and hysterectomy and CANCELLED her surgery after the course because her symptoms had improved so much (she's 4.5 yrs post last baby so it shows its never too late!). Another had been to see 3 different women's health physios... without improvement and is now going a week before experiencing any prolapse symptoms. . One of the biggest changes across all mums was that they've changed the way they move and hold themselves day to day which is a HUGE - and a completely ignored component of postnatal recovery that not many people talk about. Yet it can be the crucial missing piece to FINALLY resolving postnatal issues. Targeted and regular exercise over at least 8-12 weeks is essential but if you don't change the way you're reaching overhead, lifting things, sitting down and moving, this is often the reason why separations don't come together or women are still getting leakage despite months of physio. Exactly this gap is what we've built into this course - while being fun and an awesome way to connect with other mama's. . Thank you ladies, I'm going to miss seeing you each week PS watch out for an upcoming [FREE] webinar I'll be doing on How to FINALLY Heal Your Pelvic Floor & Core The Right Way in the next few weeks! . #physio #womenshealth #physiotherapy #holistichealth #functionaltraining #exercise #postnatal #postnatalexercise #chekpractitioner #hlc #postpartumcare #prolapse #pelvicfloor #sunshinecoastmums #core #pelvicfloortraining #sunshinecoast

13.01.2022 Feeding a baby, whether is be from the breast or bottle is a full time job - at least it can feel that way for those first few months! Its no surprise that I hear so many mums complain of pain in their neck, shoulders and upper back similar to people who sit at a desk all day. In this video, I go into some simple tips and exercises you can do to reduce this pain - also relevant to those back to work or still working from home! . #mumlife #newmum #momlife #dailyparenting #breastfeeding #sunshinecoastmums #exercise #movement #physio #lactation #postnatal #postbaby #stretch #movement #physiotherapy #strength #holistichealth #chekpractitioner #lifecoach #holistic #health #sunshinecoast #nutritionist #wellness #integratedwellness

13.01.2022 Choking in infants when starting solids can be one of the biggest worries parents can have! In this excerpt from my talk on Nourishing First Foods, I go into a simple acronym to help you remember how to reduce choking risk in infants - P.A.S.T. E. For a downloadable copy you can print out and keep on your fridge, see link in bio! . ... #mumlife #newmum #momlife #dailyparenting #mamablogger #thisismotherhood #childrenshealth #childrensnutrition #kidshealth #sunshinecoastmums #nutrition #holistichealth #chekpractitioner #sunshinecoast #physio #physiotherapy #wellness #lifecoach #integratedwellness #holistic #health #blw #babyledweaning #weaning #startingsolids

12.01.2022 This is everything I HATE about nutrition marketing and I rarely use that term. While many people will know that these candies are exactly that - junk food - the way these are marketed as protein candies are designed to target people into thinking these are a healthier version and hey, it has protein, it must be good for me. We got these as a free sample with a postural support my partner bought online which goes even deeper into how companies are marketing us into poor h...ealth. Swipe for the full ingredients - the first ingredient is sugar (for those that dont know, the first ingredient listed is the main component). Skip past the added protein which i think is insignificant and you also get what we all want - red 40 lake, yellow 5 artificial color, mmmm just what you want in a health food . No, no no!! Also on my list of things that I get sooo mad about: - Sweetened yoghurt aimed at kids: do you know these yogurts have the same amount of sugar as soft drink?? I absolutely hate this one because parents are buying it thinking its healthy and that calcium is needed for strong bones but in reality these lead to dental cavities, preference for sweet, diabetes and obesity. I think marketing this specifically as a healthy kids option is taking advantage of parents who want to do the right thing but dont know otherwise - Fake meat eg Impossible Burger, Veef marketed at those who care about the environment and their health. This is going to trigger a lot of people but this also irks me. Firstly, the heavy processing, artificial stuff, vegetable oils & chemicals that make up things like this are NOT good for your health. Secondly, dont guilt trip people into thinking this is better for the environment. I have nothing against eating more fruit and vegetables but do not agree that meat is bad for the environment - not when it is local, regeneratively & sustainably reared, ethically sourced and organic. And arguing that a chemical filled, artificial fake food is healthier for your and the environment is simply not true. @ Absolute Potential Health & Performance

11.01.2022 This sums up our every night and family life at the moment, with The Boss centre stage What are your thoughts on co-sleeping? Do you do it or are you horrified at the idea? PS. For those mums who are on the fence, or doing it and feeling guilty and ashamed - this is for you ... Co-sleeping seems to divide parents as much as dummies and vaccinations. And if theres one thing that becoming a parent guarantees, its that youll get everyones (also often unwanted) opinion whether you ask for it or not. . I want all parents (especially mums as the burden of sleep seems to lie mainly on us) to know sleep patterns and babies are ALL different. You should do what YOU feel is right, what feels comfortable and what works for your family. . Weve done it all it all including periods of her sleeping in her own bed through the night, Papa putting her to bed, being fed to sleep - and now this. And were totally fine with it - which is the main message I want to share. It doesnt matter what your best friends cousin, lady in your mums group or in laws think - other peoples opinions on the really controversial topics are actually the times that being able to tune into your own gut feeling (especially as a mama, its really powerful!) is what will help you figure out whats best. At the same time, if you need help and things ARENT working, then please reach out for help as you dont need to do it alone - just make sure its to someone you can trust - let your gut guide you on this one too . #mumlife #sunshinecoast

10.01.2022 The pelvic floor & core - could there be a more important yet ignored and poorly handled part of our body? This is true for all populations not just mums (who, kudos to us, have experienced carrying the equivalent of an elephant on a trampoline on ours). If youve ever lifted heavy weights, run, did gymnastics, had a respiratory condition, are overweight or have back pain these may all be factors that indicate PF issues.... I recently got together with @mama_blooming to discuss this in a Mamas Circle because its a topic that doesnt get enough attention! #Repost @mama_blooming Sissy of @absolutepotentialhp joined our Mama Circle where we talked many (impossible to talk all) things core and pelvic floor. Okay so we defintely leaned more toward pelvic floor talk as this is what was needed to meet our Mamas needs. But for me, my most fave take home, I did not know bit of knowledge was on our core, and the importance of our diet. As Sissy is a nutritionist as well as pelvic health physio (+a bunch of other stuff) she is able to bring all the bits together for you in such a holistic way. So how does your diet matter? (to loosely paraphrase.....) When we eat an inflammatory diet, all that inflammation in our gut fires off messages into surrounding tissue (our core) that switches off its ability to work properly. It was likened to when you have a really sore knee, and sometimes that pain causes your knee to just give out....it just doesnt hold your weight to walk sometimes.....so an inflammatory diet can cause a similar switch off effect in your core!!!! Arent our bodies totally amazing!!!! . Now I urge you to continue speaking freely with other Mamas so we can bring greater awareness that you do not have to just live with difficult stuff happening to your body just because you had a baby.... For everyone else, its never too late to reach out and ask questions...... about anything . For core and pelvic floor stuff, Sissy is open and ready to support you in your postpartum. And Im here for a whole bunch of pregnancy and pp stuff too. Just reach out xx . . #core #holistichealth #pelvicfloor #womenshealth #physio #physiotherapy #sunshinecoastmums

10.01.2022 Time efficient + simple x nutritious + earth conscious sums up how I cook! Which this meal sums up perfectly! . What does that look like? - One tray oven meals: our combi steam oven was the best purchase weve made. Anything I can set a cook and done by time, that does things like rice and boiled eggs without the mess or standing around is a winner in my kitchen! If I have a late appt everything goes in and dinner is ready when I finish. And yes, cooking sausages in the o...ven works and is a lifesaver!! - Local, organic/spray free, pastured produce & animal products: I believe you can eat sustainably, regeneratively, earth conscious, healthfully and in a way that sustains not only your life and wellbeing but also those of others eating omnivoriously which I know some will disagree with (but thats cool). This means eating seasonal, choosing low tox, chem free & happy foods as close to nature as possible. It doesnt have to be expensive, and when you buy good quality you need less - Most bang for your buck without overcomplicating it: starting with high quality food makes all the difference. Then add hacks like turmeric + black pepper to veggies, bone broth to rice, greens stirred into casseroles - Making (and offering) the best choices MOST of the time: we dont eat a lot of bread or pasta but when we do, its organic sourdough or spelt from the markets or chickpea fuselli. We eat chocolate but its dark and I try to find the lowest sugar possible. When I do buy things in plastic I make sure to recycle (soft plastics to the supermarket), return to seller or reuse them to store washed produce. Most of the time I bring my own bags, put them in the basket naked or go without. We CAN all make a difference to our health and the world by choosing better options most or some of the time. But back to the meal - baby eggplant marinated in EVOO, pepper, turmeric & coriander; kale & onion wedges; preservative & gluten free beef sausages. Drizzle with extra oil and cook in oven at 180deg for 35 mins. I served this on iceberg lettuce with coconut aminos and spelt pide I basted with ghee, sea salt and pepper. No fuss, nutrient dense, little clean up and so good!

10.01.2022 One of the things Im most happy about finding up here on the coast is a source of fresh, wild caught local seafood... If youve only ever eaten prawns or salmon from the supermarket then you do not know what fresh fish tastes like!! The guys at @soulfishseafoods are so good and Ive sent so many clients & friends their way (wishing I got a kick back jks) and everyone raves about the difference. Fresh seafood makes cooking so much easier, seriously - I pan fried these giant... prawns (best thing - they come fresh pre peeled and ready to cook! Definitely my biggest plus!) in grass feed ghee till they curled and got a nice crust then served with stir fried veg sprinkled with sesame seeds. No mushiness, no fishy taste and even AL eats them! #supportlocal #seafood #sunshinecoast.

09.01.2022 "Is there an optimal couch potato position?" Weekly Q & A answer to topic Posture & Breathing

09.01.2022 This is an awesome video on how to recycle properly on our beautiful Sunny Coast! Ill just add that Sunshine Plaza now also has the takeaway coffee cup recycling bins if you cant get to a 7-11!

08.01.2022 Answer to this weeks Q & A topic "Exercise in Pregnancy and the Early Postnatal Period - " What exercises helps nausea (morning sickness?"

07.01.2022 Diastasis recti or a separation is most commonly associated with post pregnant women but did you know men can get them too? . If you still have a significant gap 4, 8 or 12 months after youve had a baby, there are a few common posture and movement factors youre probably doing everyday that are contributing - but that you werent even aware of! .... Full video is in my IGTV (click on link below) Share with any friends (or your hubby ) who may have one! https://www.instagram.com/tv/CBCgWVpgKXd/ Do you have a seperation or have you healed one? Let me know what you tried, what worked and what didnt! #physicaltherapy #diastasis #womenshealth #pregnancyexercise #pregnancy

06.01.2022 Answers to this weeks Q&A Topic: Pelvic Floor & Postnatal "Do wraps /binds/Tubi grip/ SRC shorts really help with diastasis recti?"

06.01.2022 Fermented dosas (Indian pancakes) done 3 ways GF/DF/Vegan + simple I was impressed with these 4 ingredient high protein vegan pancakes! Because they're fermented over 2-3 days, these plant proteins become more easily digestible so it's worth taking the time - without any extra work! ... 1 cup red Lentils 1 cup quinoa 1 tsp sea or celtic salt 2 cups water Place everything direct in a blender, close the lid and leave to soak for 4-6 hours or overnight. Blitz (I used the puree setting, pushing down occasionally) until you get a smooth puree. Place in a glass bowl and leave it on your bench with a tea towel wrapped over the top for 1-2 days. It'll puff up a bit and look like it's formed a darker layer on top but that's fine, it'll stir in later. If it's winter or the temp is cooler, add a tsp of ACV to help the fermentation. When you're ready to cook, stir the mix well and add some water to thin it slightly - mine was still pretty thick but you could thin out to a more crepe-like mixture of you like. Add fat to a pan and pour/spoon out a good portion, spreading to make a pancake. I used a mini saucepan so simply filled to the edges. Wait until bubbles appear or it looks solid enough to flip. I did 3 different versions - frying sliced onions or wilting spinach before adding the mix over the top, or adding (lactose free) cheese on the top and allowing it to melt. The texture is really doughy and thick, like real pancakes made with flour but more nutrient dense and higher in protein. There's a slight tang from the quinoa and fermentation but not hugely noticeable especially when eaten with other food. I got the recipe from Sarah Wilson's (from I Quit Sugar) zero waste cookbook Simplicious Flow which is all about sustainable, eco eating and how to reduce food waste (not a vegan cookbook, more paleo/ancestral type eating with a sustainable twist which is right up my alley). It was given to me for my birthday, second hand too haha (thanks @brideski) .

05.01.2022 "What foods are the best source of iron? Theres no one best way as preferences, budget, sensory aversions, availability, beliefs and intolerances impact on what foods will work best for you and your family. The real best way: know the better choices and eat a variety of different things. Some of my favorite iron-rich foods especially for little ones: Egg yolks: higher in iron per g than red meat, the yolk is where all the good stuff is (including choline for brain smarts).... It is also less likely to cause an allergic reaction vs the whites which contain the protein that can cause issues. Pan fry, boil, add to muffins, smoothies and purees. Liver: Yep kids can eat this and you only need 1-2 tsp/week as its so nutrient dense. Grate frozen liver into purees or even smoothies (freeze for at least 2 weeks and make sure you buy organic & pastured) or grate into a soup or veggie mix Some fruits like sundried tomatoes (9.1mg/100g) and dried apricots (6.3mg/100g): The positive thing about these are that kids will happily eat them, and theyre high in vit C which helps absorption. Of course the amount theyd need to eat is not feasible especially when considering the sugar content (100g is just under a cup) but you can at least be reassured that they contribute to their daily iron. Blueberries, raisins, tamarinds & persimmons also contain iron in moderate amounts. Just look for organic and spray free as dried fruit contains sulphites which negatively affect our gut bacteria Spinach, broccoli, peas, beans, pumpkin seeds: remember plant iron is less readily absorbed so your best bet to getting as much as you can out of them is to combine cooked versions of these with either a vitamin C source OR animal food think spinach stir-fried in butter, tofu served in bone broth, beans with cauliflower rice (the green cauli actually has more vitamin C than oranges!), broccoli already has high vitamin C (yay!), peas followed by strawberries for dessert, sunflower paste on tomato slices. Or cook/blend up a good combo of these and hide in smoothies, patties or muffins! #nutritionist #iron #holistichealth #nutrition #childrenshealth #sunshinecoastmums #physio

04.01.2022 What do sore feet & backs have to do with calves (not the dairy kind ) Most of us have done a calf stretch at some point, either in phys ed at school or during a warm up. Tight calves can stop you running well and can contribute to issues like back & knee pain and plantar fascitis (pain in foot & heel) because they affect our ability to optimally move our body over our ankles, absorb ground forces and to propel us forward - which means we compensate with other parts of our ...body. This myofascial stretch effectively hits the whole gastrocnemius, which is the biggest calf muscle and one of the strongest of all our muscles. Bonus tip for the anatomy nerds (like me ): We need 10-20 degrees MORE dorsiflexion than neutral (when the ankle is at at 90deg, you should be able to bring the front of your shin closer to the top of your foot by this angle) to have adequate push off when walking, especially if you do incline sports or lots of deceleration (slowing down) - less can lead to knee and hip issues as we try to make up for this needed range higher up the chain. . #eldoa #myofascial #physicaltherapy #pt #strengthandconditioning #prehab #exercise #movement #physio #physiotherapy #strength #holistichealth #chekpractitioner #lifecoach #holistic #health #sunshinecoast #nutritionist #wellness #integratedwellness

03.01.2022 Does your knee falling towards the middle when you do a single leg squat or run, or do you get the hip dropping (called a Trendelburg sign) when you stand on one leg? What about flat arches, plantar fascitis, SIJ pain and even pelvic floor weakness or tightness? . These can all be signs of weak side glutes, known as the gluteus medius & minimus, especially in balance to other hip muscles like the TFL. ... One of the most common exercises youll be given is side walking with a band - boring right!? Though there are better exercises out there, its actually a useful one to isolate and activate these muscles if you cant very well - in this vid Ill show you a simple hack to get MORE & better activation when you do this exercise (they used EMG so it must be right )

03.01.2022 Are stock powders healthy?? A clients mum asked me this the other day as its a pantry standard in nearly all kitchens. Like most things, the answer is it depends and is there a better alternative? ... Why do we use stock? Its usually to give flavor, whether its beef, chicken or vegetable. When you look at the ingredient list of most stock, its usually a combo of salt (flavor enhancer), dehydrated veg or "meat" (if youre lucky, 3.3%), malodextrin (thickener containing gluten), sugar, lots of numbers (see third pic), a mysterious "powder" containing wheat, milk, soy and egg (many of those inflammatory to many). YUM SOOO... better alternatives? Yes most definitely and they arent too crazy hard or expensive. 1. First, you could choose a liquid stock which tends to have fewer preservatives and is less processed - still read labels though! Australias Own organic liquid stock isnt too bad. 2. Season with a good quality sea salt, fresh herbs or use something like Herbamare which is sea salt with dehydrated herbs & spices and nothing else - tastes like chicken salt it is a bit expensive but often on sale at Woolies. 3. Use a clean stock powder. The first & 2nd pics are of one I found at Kunara. I still had to search for one that was decent (just cos its organic doesnt mean its healthy remember!) 4. Probably the best choice from a nutritional point of view in my opinion would be to use a beef, chicken or even vegetable broth - you can get them in powder form as well as liquid,which will give you valuable amino acids like glycine which we need for good gut health and immunity which isnt found in the muscle meat, collagen for healthy skin & is least processed - look for 100% meat. Pure versions arent overly salted still so season to taste. And no, salt isnt bad but thats a whole other post! .

03.01.2022 Join me and Sharon from Mama Blooming for an intimate Mamas Circle talking all things pelvic floor & core! Monday 31st at 930am, places limited!

01.01.2022 Answers to this weeks Q&A Topic: Pelvic Floor & Postnatal "How do I fix my overly concave (extended) back post pregnancy?"

01.01.2022 #tb to when birthdays were rollerskating parties at Caribbean Rollerama, cakes looked like sombreros and Coke sponsored kids parties (oh wait, that still happens now..) To anyone who got to know me prior to, oh, 6 months ago, , itll come a shock that its my fortieth today! Ive been 29 for the last maybe 10 years and to be honest, its because I dont feel like the age feels like I should be, if that makes sense! Growing up you think 40 is super oooolld and even as an ad...ult, theres a weird stigma that youre officially middle aged and over the hill and so many things are harder or not possible (eg babies) once you hit it - all the well meaning tongue-in-cheek cards and self depreciating jokes we make automatically only make it worse, and I learnt that it was something to not want. In the last few months though Ive met some amazing 40 year old women who totally shook up my idea of what your 40s mean (@mariko_life_australia & @kristine.vl ) - I didnt think they were that old when I met them and they were the first to say what an achievement it is and how its to be celebrated rather than lamented! They and of course@bumblebee_tuna11 told me to embrace the age especially when I dont look or feel it So today Im calling a no more! to the idea of 40 being decripit and sticking a finger up at all the stupid jokes we (especially women) make about what certain ages mean for us. Im proud to have lived so many awesome years and looking back at old photos made me realize how many things Ive done and lived through - why omit that those years happened, even if not all of them were fab? Im most definitely the happiest Ive ever been and wouldnt go back to being a teenager (I can see the insecurity I had about not having the right color pants or the right shoes seeping through old photos even now ) Ive got an amazing family, I love what I do, Ive got true friends with whom I can really be me with, I love where we live and life is good - and Im excited about the next 2 whole lifetimes Im still going to live from here on! #fabulousforty @ Sunshine Coast, Queensland