(One of my favourite places to run - The Old Botanic Gardens!)
Kat here! One of the main reasons why I started Just Knead It was to empower people to become the best version of themselves. Helping you to live a long, healthy and happy life is what gets me out of bed in the morning and keeps me pushing Just Knead it forward. (Sounds lame but it's true!)
One of the key goals to achieving this is to give you the skills and tools to help you fulfil your health and fitness goals. So I want to give you some really high value information that helps rocket launch your wellness journey.
So what is first? HABITS! Health is a lifestyle and it starts with creating healthy habits.
3 tips to get you started on healthier habits?
Plan the night before.
THEY ARE HUGE GOALS and good on you for setting them!
However, what's going to happen tomorrow morning when you get up and it's dark!!? Will rolling over, pulling up the covers and pressing snooze seem like a better idea? Plan what you are going to do the night before, when you are more motivated. How often do you procrastinate from getting out of bed because you're trying to work out what exercise you're going to do?! By the time you decide you could have been finished??
Change the goal post!
Often huge goals like losing 10kg or getting fit for summer can be quite overwhelming. Let's get back to the process. In the morning rather than thinking about the exercise, just focus on getting out of bed and putting your exercise gear on. Half the battle is just making that first decision to get out of bed. Think about how long it takes to actually make that decision? Seconds. So all you have to worry about is being uncomfortable for a few seconds. Once you're up it's much easier!
What is your focus?
They say it takes 21 days to break a habit. In the whole scheme of the world that is nothing. Even though when you're in the thick of it it seems like forever! Just take it day by day. Don't be too hard on yourself and aim for small shifts rather than big jumps. If we aim for 1% better each day over time we'll make huge gains!
You've got this! Would love to hear how you go!!
From Kat Murray
Founder - Just Knead It - Sports and Remedial Massage
We have a whole heap of amazing referral partners who we trust to help you get fitter, healthier and stronger. We sat down with Ally from The Health and Fitness Shed on Balaclava St in Woolloongabba to talk all things about her business and cross fit!
I loved hearing Ally's answers to these questions! It's worth a read and definitely give these guys a go if you are looking for a new, fun way to get fit!
Ally you’ve been in the fitness world for a 10 years. What made you shift your focus towards CrossFit?
We see a suprising number of people for relief from Achilles Pain. So what do we do in a massage treatment to help? In this blog we give you some information about the background of achilles pain and how massage and other treatments can help to relieve it. Click below to read more.
You often hear people talking about 'roll out their ITB.' However what does that actually do and what is your ITB? In this blog we provide some clarity about your ITB, ITB friction syndrome and how you can treat it.
What is your ITB?
Your ITB or Iliotibial band is a piece of connective tissue known as fascia.
I'd think that neck and shoulder tightness is our 'bread and butter as massage therapists. We see if all day every day which makes are really good at treating it!! I am positive there isn't a person on Earth who hasn’t had sore shoulders at one time in their life! The question is what can you do about it when they do get sore?
Why is it that without blinking an eye we'll spend $100+ on a new outfit or dinner. Yet when it comes to our health we'll do everything we can to put it looking after it?
Do we have our attitude towards our health backwards?
In 2011 The Australian Institute of Health and Welfare produced the Australian Burden of Disease Study. "It compares the impact of different diseases, conditions, injuries and risk factors on our population." It highlighted that Muscoskeletal conditions, in particular back pain made up 12% percentage of the total burden of disease. (1) Additionally, in a study by Hill et al 2018 Lower Back Pain is now the leading cause of disability around the world. (2)
Additionally 30% of all conditions that impact our quality and length of life were preventable by modifying or reducing exposure to risk factors. Yet so often we see clients who's pain, injury or poor health could easily be prevented and better managed through early intervention!
It is statistics like these that make us at Just Knead It realise how important it is to take a proactive approach our health.
So why is it that we don't prioritise our health when it's one of the few things in life we can never get back if we lose it? It's time to shift our attitude!
Generally, when we put off looking after ourselves the long the road to recovery is lengthy. It usually takes a multimodality approach. It's expensive, time consuming, not to mention the impact on your mood and general outlook on life.
What is that doing to your ability to perform at work or how you interact with friends and family at home?
It's hard to quantify the impact of putting off addressing a health concern. However, if the statistics above are anything to go off the impact is huge!
So instead can we suggest a different approach!?
1. Get on top of your health concerns including muscloskelatal issues early.
2. Take responsibility and check in with our health mindset.
3. We all know what to do. It's up us to schedule the time and make it a priority!
4. Create yourself a team.
So finally it's time to shift our mindset towards proactive health so we can live the life we envisage and keep doing the things we love! Don't leave it until it's too late!
We sat down with Brooke our resident myotherapist to talk Dry Needling and Knee Pain. Click the 'read more' button to find out why she recommends it and the mechanism behind it.
Whether we are sitting at a desk, bent over a computer at work, driving, relaxing in front of the TV sitting staring at our phones and curled up sleeping, we spend hours each day in a 'flexed' position. This can lead to pain, tightness and/or injury if we don't take proactive steps to unwind and open up the body in the opposite direction.
What your Massage Therapist Recommends for Neck and Shoulder Tightness.
As remedial massage and myotherapists we spend our time 'neck deep' (pardon the pun!) in upper back, neck and shoulder tightness! Here are 5 simple things you can do to help look after your neck and prevent it from tightening up.
Self Massage through the Rhino Trigger!