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OsteoStrong South Melbourne

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23.01.2022 Emma McLeod - My Story. Emma's story is a truly inspirational one. Emma is a member of OsteoStrong Crows Nest and she kindly shares her story of strength, resilience, and determination.... If you take an aromatase inhibitor post breast cancer treatment, and you feel stiff and sore and are concerned about developing Osteoporosis, you need to read my story https://osteostrong.com.au/emma-mcleod-testimonial

22.01.2022 Happy Thursday! How are your goals tracking? let us know in the comments below! Today I discuss how aerobic exercise is super helpful to manage stress and anxiety. Todays stretch/release is for the feet and the fascia/connective tissue that connects from the big toe all the way up the back of the body to the crown of the head. This is combined with a very effective breathing technique to help calm the nervous system. ... Additional benefits of alternate nostril breathing include: *balancing left and right hemispheres of the brain *improves mental clarity and ability to concentrate *helps to balance hormones *releases toxins and reduces stress Hope you enjoy :) ~Kristyn

22.01.2022 Stefan here! In this video I discuss an effective way of managing your walking routine efficiently. The main points are: - Exercise intensity can be overlooked when establishing a walking routine - Moderate intensity exercise is recommended for a sustainable 30 minutes of exercise ... - An effective way of distinguishing moderate intensity is: During exercise, you should be able to hold a conversation but not be able to sing a song Comment below with any queries or let us know what your favourite cardio exercise is!

21.01.2022 Hi everyone! Here is one of our Session Coaches Jess, she will be providing a few informative videos over the next few weeks on how to boost your immunity and stay healthy while were stuck at home! Hope you enjoy.

21.01.2022 Is multivitamin a waste of money?

20.01.2022 Hi guys! Today Im talking all things sunshine and immunity. Its so important that were getting enough vitamin D and sunshine is one of the best ways to do this. This is increasingly important at the moment since were all stuck at home inside, so get outside and enjoy the sunshine!

18.01.2022 Join us tomorrow for some fun! DM us if you havent received the link to register

18.01.2022 Hi guys! This September Ill be running a half marathon to raise money for brain cancer research! A group of friends and myself will be raising money in memory of one of our mates Billy who lost his life last year to this disease. Ill attach the link, and if youre able to donate anything, well be so thankful! ... https://www.connorsrun.com/my-fundraisi/17085/bad-boi-bill-

17.01.2022 Basic supplementation for bone health. Most people only think of calcium when it comes to bone health. However, your bone needs much more than just calcium alone. Too much calcium can also clog your arteries. Thats why K2 is essential in pulling essential minerals like calcium into the bone. This week Wutti talks about basic supplementation and the content is from the Rebuild Your Bone book by Calton Nutrition. Next week, he will talk about an intermediate level of supplementation. If you have any question about this, please comment below and we will try to answer :)

16.01.2022 Hi Guys, another strength Tuesday. Today i will show you some easy agility drills you can work on. Agility is very important to work on. It forces us to stabilize & decelerate, using our muscles in a different way. It is great for strengthening muscles & joints and helps us improve balance/co-ordination through movement. It is also a fun way to give your body a different workout. Let me know how you go and have fun with it. Enjoy !!!!!

16.01.2022 As the days get longer and the weather gets warmer it is natural to start thinking about transitioning more active elements into your lifestyle. Read More...https://osteostrong.com.au/spring-into-summer/

16.01.2022 What is the most cost effective vitamin in terms of benefits vs cost (price)?

15.01.2022 Congrats Linda! Well done.

15.01.2022 How can we use a cup to describe factors that contribute to our pain experiences? Watch the video below to find out! I hope you are all having a great Friday

14.01.2022 Today Wutti talks about 2 additional supplements that you would want to consider as part of your strategy to maintain bone health. First one is protein. You need at least 1.2grams of protein per kg of your body weight. Second supplement is Omega3 oil. It has properties that mimics bone drugs e.g stimulate bone growth and inhibit bone resorption. Please comment below if you have any question.

14.01.2022 Hi everyone! Here is my favourite upper body stretch to release tension in the neck, chest and shoulders. Sitting at a desk or on the couch all day can result in rounded shoulders and a forward head position which leads to increased tension in the neck and upper back. This stretch uses gravity to stretch out the chest and shoulders while you relax to reset your spine and posture. Remember to breathe! ... ~ Kristyn See more

13.01.2022 Mental Health and Exercise Need support? Lifeline... 13 11 14 24 hours a day 7 days a week Lifeline Text 0477 13 11 14 6pm to midnight (AEDT) 7 nights a week Beyond Blue 1300 22 4636 www.beyondblue.org.au Butterfly Foundation National Helpline 1800 334 673 Carer Support 1800 242 636 or 1300 554 660 SANE Australia Helpline 1800 187 263 Suicide Call Back Service 1300 659 467 Kids Helpline 1800 55 1800 www.kidshelpline.com.au MensLine Australia 1300 789 978 QLife 1800 184 527 Open Arms Veterans and Families Counselling 1800 011 046 Need more information? Head to Health www.headtohealth.gov.au Black Dog www.blackdoginstitute.org.au Headspace www.eheadspace.org.au R U OK? www.ruok.org.au ReachOut www.au.reachout.com World Mental Health Day www.1010.org.au

13.01.2022 Bone cells and immune cells both originate from the bone marrow, and research is finding there is a strong link between the two. If our immune system is over stimulated and we have a lot of inflammation, this speeds up the breakdown of bone, which can lead to osteoporosis. Go back and have a look at my other videos, on how we can boost our immune system naturally, so we can remain healthy and not send our immune system into overdrive! ... Also cant wait to see everyone back at OsteoStrong next week to start building our bones again. And lastly, this is the link to our fundraiser, Ill be running a half marathon is Saturday, so wish me luck! https://www.connorsrun.com/my-fundraisi/17085/bad-boi-bill-

12.01.2022 Awesome success story from Patricia from OsteoStrong LA.

12.01.2022 Sun is out......guns out !!! (well the sun was out yesteray when i filimed this). Todays strength video is on the biceps and two variations of the bicep curl. Apart from making you look great in an extra small t-shirt : ) the biceps actually play an important role in exercise and daily life: - they allow us to pull, lift, grab and hold things - they help shoulder/elbow function/stability - act as helpers to bigger muscles groups during larger compund ... movements/exercises - if you were to fall and needed to brace the upper body, they are one the muscle groups responsible for helping you decelrate and allowing you to absorb the impact - did i mnetion help you look great in a shirt !! There two variations to try, both hit the bicep in different ways with varying outcomes, which i explain in the video. Please try both as they are complimentary to eachother. As always have fun and let me know how you go with them. Dont forget our trivia tomorrow @12pm....please come and have some fun with us. Cheers, Shannon See more

11.01.2022 October is Breast Cancer Awareness Month. As 80% of breast cancers are hormone receptor positive, most treatments will centre around reducing oestrogen levels. Oestrogen is integral for growth and maintenance of healthy bone. Breast cancer treatments, such as aromatase inhibitors, chemotherapy-induced ovarian failure and gonadotropin-releasing hormone antagonists all decrease oestrogen levels, which in turn causes net bone resorption and bone loss. This loss of bone density can be significant enough to cause some women to fall into the osteopenia (low bone density with moderate risk of fracture) or osteoporosis categories (very low bone density with significant risk of fracture). Read More...https://osteostrong.com.au/osa-breast-cancer-and-bone.../

11.01.2022 This is one of the reasons we do this with our members on the Vibeplate :)

10.01.2022 The health tip in the vdo below can be done at home everyday, only takes 30seconds, and its free. It helps with circulation, inflammation, muscle ache and pain, skin, hair, mood, etc. Try it and let us know what you think!

10.01.2022 Hi Everyone, welocme to another strength Tuesday. Today i will be taking you through push ups (with a little cameo from my helper ). Push ups are a great portable body weight exercise which help build strength in the chest, shoulders and triceps when done correctly. Today i will take you through: - Different variations depending on your level - Correct elbow position to maximise your technique - How to tweak your wrist position for those who get wrist discomfort... Let us know how you go and enjoy your day !!!! See more

10.01.2022 Have you been practicing your balance? Today I wanted to remind everyone to keep practicing as much as you can - balance is something you can practice as often as you like, the more you do, the better you get at it! Always be mindful when practicing balance, make sure youre doing it safely, standing next to a wall or railing is really helpful if you are worried about falling. GOAL: standing on one leg for at least 30 seconds

10.01.2022 Breath work and stress control - The stress response is driven by our fight or flight and rest and digest systems - Controlled breathing can assist in taking us from one state to another - Box breathing or Circular breathing are effective methods... - I touch on points on how to take in deeper breaths Stefan

10.01.2022 Non-Exercise Activity Thermogenesis is the energy we expend throughout the day from all movement which isnt eating, sleeping or strucuted exercise. This is super important because were designed to constantly be moving and physical movement is one of the main components of health. Here are a few NEAT activities to include in your day:... - walking to the supermarket - giving the house a clean or working in the garden - trying to get 10,000 steps a day - setting a timer every 15-20 minutes to remind youself to stand up and move around when working behind the desk - constantly fidgeting and moving your body - using a standing desk See more

10.01.2022 Its a common knowledge that a good night sleep is crucial for our health. One of the tools to help improve the sleep quality is a pair of blue light blocker glasses. These glasses block out harmful blue light which is everywhere particularly when we are locked up inside our house 23hrs a day. Also, we will be doing Zoom trivia weekly on Wednesdays for our members so please go to the Event section of this Facebook page and join us!

09.01.2022 Happy Friday! Working from home: Wrist mobility and stretching at your desk In this video I suggest some ways to assist in stretching tight wrists that can occur from computer usage

08.01.2022 Work station mobility Here are three exercises to do every 30 minutes from your work at home station: - Bow and arrow - Glute stretch ... - Hip flexor stretch If you have any queries please comment below or message Stefan

08.01.2022 Did you know it is impossible to feel fear/ anxiety and joy/gratitude at the same time? By focusing on what we are grateful for or the positive aspects of our life, the fear and negative thoughts disappear. Today I encourage everyone to relfect on and reset the goals we set 5 weeks ago, you may ask yourself these questions: What went well? What didnt go so well? ... How can I do better next time? What is still holding me back from what I really want? We are here for you all to provide support and guidance in anyway we can ~Kristyn

07.01.2022 Congrats to Gilberto for his improvement in bone density! Note: Gilberto is a member of OsteoStrong Hillcrest in the US.

04.01.2022 Happy Thursday! Hope everyone is enjoying the spring change and warmer weather already, I know I certainly am! Today Im demonstrating two lower body stretches to help ease tension in the lower back and hips. These stretches are also effective in easing pain associated with sciatica: 1) Straight leg raise for the hamstrings... 2) Figure 4 for the glutes Feel free to send us a private message if you need any further assistance with either stretch. ENJOY :) ~Kristyn

04.01.2022 Members Success Story! Congrats to Catherine from OsteoStrong Colonel Light Garden in Adelaide. In just 6 months, her bone density improved by 6.9% in the hip and 1.8% in the spine.

04.01.2022 2020 has been a hard year, and weve been constantly surrounded by stressful situations which makes it almost impossible to not take on this stress both mentally and physically. Chronic stress can lead to numerous health problems such as depression, anxiety, heart attack, stroke and obesity. Thats why we need to be trying to do things to reduce our stress levels! Go back and look at some of our videos on breathing, exercise and stretching, and make sure were trying to ea...t as healthy as possible, and get some sunshine because all these things can help! But most importantly, lets all be a bit kinder to ourselves and each other. Were all doing the best we can in this crazy situation, and that definitely counts for something. WERE ALL DOING A GREAT JOB!

03.01.2022 Todays focus is on the shoulders (anterior) and triceps. Here a few of my favourite exercises to target those areas. Both muscle groups work together through certain movements. Being strong through both areas is important for upper body function. Like the biceps last week, the triceps - in particluar the long head - play a role shoulder stabilzation. The also help us extend our elbows. The 3 shoulder exercises are to be done as a combination, one after the other with no rest.... Please dont lift too heavy if unable, focus on more repitition. If unable to do as a combo then seperate them and try individually. Note* the steering wheels are a 180 degree turn, not 90 as i state in the video. Also you can use a medicine ball, water bottle, brick etc...if you sont have a weight plate or dumbell. Please have a go and let me know how you went or if you would like any firther modifications. Enjoy !!!!! See more

03.01.2022 Happy Monday Everyone! Today Im talking about sleep and the immune system. We all know how important sleep is for our health, and a lack of sleep has a massive impact on our immune system. The formula Ive been trying to incorporate to improve my sleep is called the 10-3-2-1-0 method. ... - 10 hours before bed: No more caffeine - 3 hours before bed: No more food - 2 hours before bed: No more work - 1 hour before bed: No more screen time - 0 The number of times you hit the snooze button in the morning

01.01.2022 Hey everyone, Shannon here with another strength Tuesday !! Apart from keeping you strong, fit and active; did you know strength training also helps with: Immunity Metabolism Hormones (dopamine happy hormone production)... Stress levels Mental health Here are two exercises to work the posterior chain. They have a high functional carry over into everyday life and will also help wit grip strength. Please comment below and let us know how you go. Enjoy

01.01.2022 5 Ways OsteoStrong Supports your Immune System Hello OsteoStrong family! The health and well-being of all our members, guests and staff is always paramount.... Which is why we think OsteoStrong really is the New Black right now. It can be your Secret Weapon to staying healthy and boosting your immune system. Read more here-> https://mailchi.mp//5ways-osteostrong-help-with-immune-sys Having a healthy immune system permits us to interact with our environment safely, keeping invading pathogens under control, including bacteria and viruses. There is strong supporting evidence that our biohacks can boost your immune system, and these studies can be made available on request.