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Mindfulness In Movement

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25.01.2022 Stress can cause inflammation, according to a new study published in the journal, ‘Cell’. For decades we’ve known there’s a link between stress and inflammatory disease. However, until now it’s been unclear how stress can both suppress immune activity (through the release of hormones like cortisol) and stimulate it (i.e. inflammation)? The answer lies in brown fat cells. This is where inflammation is activated when stress is encountered. ... Why? Well, back in our hunter-gatherer days, a moment of stress would have triggered a fight or flight response, both of which require fuel in the form of glucose. Secretions from brown fat cells help prepare the body for glucose production, hence the inflammation. The production of this fuel comes at a cost our long-term health suffers in order to survive the short-term threat. Inflammation can attribute to a number of autoimmune and mental health disorders these findings will no doubt encourage more research that could help us understand these debilitating conditions better. See more

24.01.2022 What ‘is’ vs what could ‘be’ I have clients who suffer from what they describe as ‘bad genes’. Because of their family background, they are more at risk of things such as weight gain, cardiovascular issues and cancers. It’s true that there is growing evidence that genetics plays a huge part in our risk of disease and potentially characteristics like weight... HOWEVER! This is what ‘is’. But there is no guarantee. So, what if we reframed your genetic makeup and look at what ‘could be’. Knowing that you are predisposed to certain conditions can be valuable to know. It allows us to take specific actions to minimise risk, and concentrate on areas of our health and lifestyle that we might otherwise ignore such as exercise or alcohol consumption. If you know something runs in your family, you know to take more care. You don’t have to accept it as your fate. It is all about perspective. See more

23.01.2022 Fear looks so different for everyone, and so does courage. The things we fear aren’t necessarily ‘scary’. In the case of Bethany Hamilton, fear is the shark that took her arm, but for you it might just be getting out of bed in the morning, going to the gym or greeting a stranger. ... When this is the case, it takes a lot of courage to just get through a day and while the obstacles might not seem big, it’s courage all the same. Have the courage to face your fears and reach out for support if needed. See more

23.01.2022 It's all a miracle really, isn't it. Have a wonderful weekend. :)

22.01.2022 Contrasting colours Under the slither of the moon A still sea Cool crisp air Sandy feet

22.01.2022 Need a laugh? Ever had one of those mornings... Like........ Head to the pool for 5.30 am swim Go to put your swimming cap on (it splits open) Go to buy a new one, forgot your phone and wallet (can't pay) Go to dive in the pool in your brand new swimmers (realise they are on inside out). Anyway ....I had a good laugh at my 3 consecutive bloopers whilst secretly hoping no one was watching. Have a laugh and have a great day xo

20.01.2022 Keep moving! Your gut will thank you for it. Have you ever noticed that periods of inactivity like long flights or car rides (remember those?!) can impact your digestion?... Well, that’s because your gut needs movement, in the form of regular exercise, to work properly. Any time that exercise stops, even for a short period, means that your gut gets thrown out of whack! And what does that mean? Well, your gut plays a huge role in your body’s immunity. Regular exercise helps strengthen the digestive tract and keeps the gut healthy, enhancing the microbiota found in the gut and even reducing the risk of some cancers. Conversely, if you become less active, your gut health will decline, and you may become more susceptible to certain illnesses. Trust me, you don’t want to deal with gut issues right now. You’ve got enough to worry about! So commit to moving every day and if you can combine it with some fresh air and vitamin D....even better. Remember anything is better than nothing so get a moving this weekend. Happy Friday. Thanks @velvetgarvey for this photo xx

19.01.2022 Let loss be a lesson. We all lost something due to COVID, some more that others. Be it business, income, holidays, time with friends, certainty, family visits, wedding celebrations. Everyone has their own story. But rather than thinking of what we have lost, can we try and reflect on what we can learn.... What positive things can I take with me post 'Iso'? What has slowing down taught me about what’s important to me? Was my pre-covid life aligned with my values? What can I change, be it now or in the future? Shifting the focus from lost to lesson may help you to actually gain from this time, rather than lose. For me personally, I experienced the value of investing more time working on rather than in my business, cooking and crafts with my toddler is messy but so worth it, I loved the simplicity of the lack of choice of activities- walk in nature it is , I spoke to my family more than ever, I warmed to seeing clients and teaching online, as a family in the future we plan to schedule 'No plan weekends'- so we can just simply be together...bliss. I would love to hear some of your positives or what you have learnt?

18.01.2022 SHAME. I think a big reason people don’t speak out about their feelings is shame. I can relate to this because there have been times when I’ve squashed down my emotions. In the past I’m guilty of not addressing my feelings because I tell myself there’s other people way worse off than me. And of course there is, but that doesn’t mean your feelings are any less valid. In fact, I actually think that squashing your own suffering because you perceive someone else’s as worse ...is a form of avoidance, and it’s just not healthy or constructive. Not to mention how exhausting it is! Allow yourself to be vulnerable, either to a friend, your family or a professional. A conversation can make such a huge difference. There’s so much healing in just being heard. #shame #areuok #mentalhealthawareness #mindfulness #loveyourself #talktosomeone #mindfulnessinmovment See more

18.01.2022 My boys, the beach and a ball= the best

17.01.2022 I’ve found a great podcast! It’s called The Imperfects. Hosted by Hugh van Cuylenburg, the founder of @theresilienceproject, the podcast interviews successful and interesting people about their struggles and imperfections. I listen to a lot of podcasts in the car driving between clients and can say that this podcast is really refreshing. A fantastic reminder that everyone has struggles, and that through vulnerability we can peel away layers and learn so much. ... If you haven’t listened to this podcast yet it’s definitely worth checking out. See more

17.01.2022 When you work in the disability space, you have a lot of opportunity to ponder the word, disability. Why does it have negative connotations? Is it because we tend to focus on what people can’t do rather than what they can? Or is it because we focus more on what makes us different, rather than the commonalities we share?... Here’s what I find people have in common: 99% of the world just want to go about their day in a way that feels normal to them. They want to hang out with their friends and family, to socialise, to get out and about, they want to make their own decisions, they want to have choice. This includes people with disabilities they just want to live an 'ordinary' life. They want to be listened to, they want to be supported, they want to be respected like everyone else. And when they’re not treated like that, it’s discrimination. Plain and simple. We all have so much in common. It definitely deserves more focus than what makes us different. See more

17.01.2022 It’s official: yoga can reduce depressive symptoms in people with mental disorders! That’s according to a recent study published in the British Journal of Sports Medicine. I actually have a lot in common with the study’s lead author, Jacinta Brisley, who is an accredited exercise physiologist and also a yoga teacher, so she has a similar approach to using a clinical exercise prescription with a holistic mind body approach.... I just love that what I already know is now officially presented in a peer - reviewed study. I feel so privileged to be able to combine my knowledge of physical exercise prescription with yoga to work with people with mental health conditions. Because let’s face it, the mainstream yoga studio and or gym can be pretty daunting for many! It can be confronting to be surrounded by people in lycra all doing downward facing dog! I love to be able to take these ancient teachings out of a studio/gym and into a private or small group setting. Some prefer to stay this way and for others it is a stepping stone to begin to attend group and community classes. If you’d like to see a copy of the paper, send me a DM, or Google ‘ Effects of yoga on depressive symptoms See more

17.01.2022 In the wake of R U OK Day, I’m reflecting on how wonderful it was to see so much conversation around this day and mental health. Let’s keep it going! Because discussion around mental health is more than just a day; it’s every day. Keep an eye and an ear out for those who are close to you whether in your work or personal life.... And don’t forget yourself! Are you ok? If you’re not, make it a priority to speak to someone close to you, or phone a professional. #mindfulnessinmovement #areyouok #listen #takecareofyou #askforhelp #courage #chronicconditions #ability #ndis #movementismedicine #activeageing #exerciseformentalhealth #healthysunshinecoast #exercisephysiologysunshinecoast #privateyogasunshinecoast See more

15.01.2022 Let’s talk about finding balance in realistic goal setting. When I talk to clients about goals, they often lack clarity around their goals or they can rattle off 10 goals they currently have in motion. What I encourage is to find the middle ground: choose just 1 goal for a month, identify your barriers to achieving it, solutions to those barriers and develop a strategy. And then be realistic as you progress towards the goal.... Take my recent experience as an example: I set off to do a 7-day morning ritual involving a 4.30 am wakeup, meditation, yoga and a glass of water with lemon. Those were my goals. My limitations were that I’d struggle to get out of bed in the morning, forget the water and might be tired for the rest of the day. To prepare for that, I went to bed earlier and kept a glass of water by my bed ready for the morning. What I didn’t anticipate was that my son (despite my tiptoeing) would somehow develop an internal sense for when I was up, and woke at 4.30 am every morning that week! After much frustration, eventually I had to surrender and realise that my goal was not realistic for me right now. And that’s ok. It’s about choosing something achievable and not hyperextending yourself beyond your limits. It’s about finding balance. ............................. Luckily there is many ways to practise Mindfulness (like walking in nature), thanks @velvetgarvey for this photo taken at Alexandra Bay. See more

15.01.2022 Happy Birthday to my greatest teacher xx We love you xox

15.01.2022 I’m going to tell you about a turtle. See, when I first moved to the Sunshine Coast, I lived in Noosa and swam in the ocean ALL the time. Long, luxurious ocean swims to keep me fit and clear my mind. Until one day I was swimming as usual and THUNK! I smashed head on into a ginormous turtle! Or he smashed into me either way there we were, both in shock, just staring at each other in the middle of the ocean wondering what the hell had just happened!... It took us a second to collect ourselves and swim on but something about that collision scared me out of the water for years! Luckily I’ve found a lovely group of people who very wisely swim as a group and am proud to say I’ve returned to the water. But that turtle he really rattled me! See more

15.01.2022 We’re hiring! Mindfulness in Movement is looking for a dedicated, versatile and client-centered Exercise Physiologist to join our small but impactful team on the Sunshine Coast. Mindfulness In Movement is a mobile allied health and yoga business that provides targeted movement therapy and holistic lifestyle strategies to help individuals, families and the community optimise their well-being. We specialise in assisting clients living with mental illness and complex physi...cal/neurological disabilities. We are passionate about offering client focused exercise physiology services with a team-care approach and love the diversity that we are able to offer depending on our clients unique goals and interests. We pride ourselves on being flexible and diverse in our service delivery settings, including homes, in studio, gyms and utilising the wonderful parks and beaches across the Sunshine Coast region. If this sounds like an opportunity that interests and excites you we’d love to hear from you. Send us a DM or email [email protected] #exercisephysiologysunshinecoast #exercisephysiologyjob #mindfulnessinmovement #clientcentered care #jointheteam #worklifebalance

13.01.2022 What a great reminder from @adams_sunshinecoast to get out and about, keep active, be social (safely) and support local businesses. Why not combine all four? The perfect cocktail for your physical and mental well-being. Nice wheels Adam... #Repost @adams_sunshinecoast Why drive when you can ride your bike down to @compoundsurfespresso for your morning coffee. I noticed that during lockdown many people in the community were out on their bikes exploring the community, so let’s keep that momentum going and help create safe and accessible #bicycleculture here in #coolumbeach and the @sunshinecoastcouncil Keeping active and healthy in today’s busy world is challenging, but swapping the car for the bike or walking shoes around your local community can provide amazing incidental health benefits #placemaking #cyclecity #urbankind #plaqld #safestreets #bikestreets #coolumbikes #bikeparking

12.01.2022 Sunday Slow Flow Yoga is back tommorow. Moving with the breath, this class is a gentle dance of both dynamic and restorative poses. A lovely way to wind down of an evening and prepare you for the week ahead. Register below via the link.... https://app.acuityscheduling.com/schedule.php

12.01.2022 Never underestimate the power of putting pen to paper. I received this from a client today and was so touched. There is something extra special about a hand written note. A poem, well let's just say there was a happy tear or two. Came home with a warm heart and will cherish this kind gesture for years to come .... Who could you write a letter to?

12.01.2022 How do you flex your soul muscle? I read this question in a book recently and just love the terminology. What feeds your soul muscle?... We know that to build muscles in your body you have to do repetitive movements, add weight...a bicep curl, a lunge. Similarly, to build mental strength you can meditate, read or journal. But to strengthen your soul? To build that 'muscle' up? I think it's so important to identify the things that make your soul sing, and to allow yourself to do more of it. It might be getting out in nature, exercise, reading, cooking, playing the piano- whatever sets your soul free and makes it shine. Because essentially that's living! That's what we all want more of! And so we should embrace it and repeat it often. And if you're not good at doing that, maybe look into it because that's what we all crave, right? That feeling of a fully flexed soul. See more

11.01.2022 Plant a Tree There’s a popular Chinese proverb that says, The best time to plant a tree was 20 years ago. The second best time is today. I really love these words because they resonate with the work I do. ... Many people are caught up in the past, and say, If only I did this, or I should’ve done that. Sure, maybe in retrospect it would have been great to start earlier, but we can’t change that, so when’s the next best time to start? It’s now, so let’s look forward. It’s never too late to start to improve and make progress. Honestly, I work with some people with conditions so complex that it’s hard to comprehend how they survive each day, yet they still make progress. Their willingness to commit to getting better or making progress is inspiring. It's never, ever too late. #mindfulnessinmovement #nevertolate #progress #mindfulness #courage #chronicconditions #ability #ndis #movementismedicine #activeageing #exerciseformentalhealth #healthysunshinecoast #exercisephysiologysunshinecoast #privateyogasunshinecoast See more

10.01.2022 Ever had good intentions of starting a gratitude diary only to find you lose momentum pretty quickly? I have! It felt a bit forced and samey, you know? A bit repetitive. I’m grateful for clean water, family, friends did I already say water?... We all know gratitude is one of the doorways to happiness but like anything, you need to practice it. So here’s a great reframe via Hugh from the @TheResilienceProject: instead of writing what you’re grateful for, write down the answer to this question: What are 3 things that went well for me today? I did it and found it came a lot easier than trying to find specific things I’m grateful for. My number 1? I was in bed by 9 pm writing my gratitudes! haha See more

09.01.2022 I took this photo of Mt Manaslu (8156m) when I was in Nepal and every single time I see this it reminds me of Freud’s Iceberg model of the mind, except when I see this I think about success. You see, the thing with success is that you can only see so much, yet there’s so much undercover that you don’t see. The more I work with people, the more I know it to be true that everyone has their own challenges relative to their lives and experiences.... You can see someone else’s success as this bright shining light, but underneath there are trials and tests that you may never know about. Stepping out of one's comfort zone, worry, hard work, sacrifice, juggling home/work/social lifethese things all happen behind the scenes of every success story. So, just like this mountain, while the view of the top is truly glorious, I know there are foundations unseen to the human eye that help to make this mountain so tall. See more

09.01.2022 Did you know that people with mental illness are twice as likely to develop cardiovascular, respiratory, infectious and metabolic diseases compared with the general population? A recent editorial in the BJSM has highlighted that with so many different risk factors attached to it, it makes sense that we should take a multidisciplinary approach to managing mental illness. There is absolutely a link between mental and physical health I see it with all my clients. ... Nothing is ever just in the mind, or just in the body. We need to have a team client-centred approach to treating patients with mental illness to truly make a difference. So what does that mean? It means mental health workers working in conjunction with nutritional support and exercise physiologists to support clients to address their lifestyle. Because if you’re not eating well and not moving, chances are you will feel pretty crap regardless. I know all to well myself when I let my exercise and nutrition slip... my energy depletes, I feel sluggish, lack clarity and struggle with decision making.

08.01.2022 Backstories. When you work with people and their bodies like I do, you hear a lot of backstories. I’ve found that when you start to understand someone’s backstory, you really start to find compassion and understanding for their behaviours.... In our society, we’re quick to judge because we’re conditioned to think in terms of our own ‘normal’. Anyone outside of that gets judged, even if it’s unintentional. If we acknowledge just how much we judge others, and notice it, we can put aside our judgements and become interested in finding out people’s backstories. See more

07.01.2022 I wanted to share a book that a colleague of mine has just written called ‘Regulating Through Exercise Let’s empower ASD kids to move’. Kudos to Sarah and Angela from @met_phys for writing this and helping support kids with ASD- Autism Spectrum Disorder. I work with some kids with ASD and it’s true that movement can be an incredible strategy that can promote feelings of empowerment, enhance learning experiences and lead to better overall health.

07.01.2022 I recently watched a really interesting TED Talk called Why things hurt. The presenter, Lorimer Mosely, uses humour to explain the complex notion of how the mind is involved in pain and how in certain situations, our mind can actually create pain. What’s made clear is that:... - Pain is a construct of the brain - Language can contribute to pain - Perception can contribute to pain - When pain persists, it spreads. Ultimately it’s not even informative, appearing in areas of the body that aren’t even related to the perceived site of the initial pain. Understanding this is often a barrier that people with chronic pain need to cross. I love to help clients understand the mind's involvement in pain. The brain really is so complex and pain research is constantly evolving. I encourage you to watch this if you’re interested in understanding pain better- it explains so much and I found it highly entertaining. Here is the link: https://youtu.be/gwd-wLdIHjs

06.01.2022 The language we use when we talk about our health is so interesting. It’s full of I shoulds. I should to this, I should do that. But should is actually associated with guilt.... It’s not celebrating possibility and potential. It's not helping us to take steps to solve a problem, or cross a bridge. Instead, when talking about health we should instead say, I could. Consider all of the things you could do to improve your health. You don’t have to do them all, but just consider them. And then pick one. And change it to I will. What one positive step will you take? _____ This photo was taken in stunning Slovenia. Yes the water is really this colour. See more

04.01.2022 A recent published study has brought to light some interesting data around Post Traumatic Stress Disorder (PTSD), exercise and women. It’s well known that there is a higher number of women subjected to sexual violence than men, and that this violence can often cause intense PTSD. However, this study highlights that only 25% of participants in all current exercise and PTSD trials are women. ... There is absolutely a need for trauma-informed exercise for female survivors of violence. I work with quite a lot of women who have been victims of domestic violence and while all their cases are different, there’s certainly a need to be informed about how to deliver an exercise programme in a personalised and sensitive way. Something to think about if you’re in the industry. See more

04.01.2022 What came first, the traffic light or the phone? Children could be excused for thinking it’s the latter, since every time we stop at a traffic light, we feel prompted to check our phones. When I lived in the city I definitely did! But even if you’re not at a traffic light, how often do you find yourself reaching for your phone, whether you’re waiting for something or someone? Like me today when I was waiting for my smoothie.... Next time you’re waiting, I challenge you to practice mindfulness: stop and notice what’s around you. Notice 3 things you can hear, 3 things you can see and 3 things you can feel. It’s like a mini meditation and it’s definitely more healthy than looking at your phone to pass the time! You might just be in awe of what you have been missing out on, I always am. See more

04.01.2022 One thing that I’ve found challenging but equally rewarding about working in different places is that it forces me to think outside the box. When you’re moving in and out of people’s homes and environments, working with a range of different conditions, it forces you to think creatively about how you deliver treatment because, let’s face it, you can line 10 people up with a condition like motor neurons disease or depression and every single person’s experience will be different. As health professionals we can limit ourselves by having expectations or assumptions about how someone with a certain condition is going to behave, what their symptoms maybe or what their abilities are going to be so it’s important that we always stay passionate about the person we’re treating, not the disease or condition.

03.01.2022 Attention osteoarthritis sufferers! You MUST listen to this recent interview on the ABC with a doctor in Perth about the management of osteoarthritis. The main point is that arthritis should be managed in an ACTIVE and holistic manner.... It involves education, looking at your goals, and utilising exercise and weight loss to maximise function and minimise pain. These are all things that YOU can control. Unfortunately, pharmaceutical companies are ruthless when it comes to making money. They’re selling a quick fix but the sad truth is that no drug or gel is going to come close to lifestyle factors for improving arthritis symptoms. Actually, that’s not sad at all it’s fantastic! Finally, people are talking sense. DM me if you’d like me to send you a link to the interview, or Google ‘ABC Perth Arthritis’ and the interview should come up. See more

02.01.2022 How do you feel when you don’t know the answer to a question? I want to normalise the response, I don’t know! In the early years of my career, I felt like I needed to know all the answers.... But in my line of work, you can never know everything! Nothing is simple, and sometimes just admitting that actually gives people more confidence in you, because it’s honest! So next time you really don’t know the answer, consider these responses: -I don’t know but here’s what I do know -Let’s try and figure it out together -I don't know but I can ask someone -I actually have no idea It feels way better than pretending! #honesty #reflection #knowledge #reflection #exercisephysiologysunshinecoast #privateyogasunshinecoast

02.01.2022 Hands up for yoga. Tommorow at 4pm (live streamed). I would love you to join me for Slow Down Sunday (By Donation/Free class). The class will be a blend of a slow flow + floor based postures with a nourishing focus to allow your mind and body time to ease.... To register follow the link in my bio.

02.01.2022 A nice reminder for anyone who has suffered physical or mental setbacks you are so strong!

01.01.2022 World MS Day-30 May. Today I’m joining the global MS community in marking World MS Day, raising awareness for everyone affected by multiple sclerosis. As an Accredited Exercise Physiologist, I work with people with various neuromuscular conditions including Multiple Sclerosis.... The theme of this year is ‘connections’, so I’m taking this chance to reach out to anyone affected by MS. When you live in a regional area like the Sunshine Coast, it can be difficult to connect around illness in the way you can in a capital city. If you or a loved one suffer from MS and are on the Sunshine Coast, I encourage you to reach out. I’d love to chat about your journey so far, and possibly connect you with some local resources that can help build a healthier version of you. find your #msconnections #iconnectweconnect See more