Best Sports and Remedial Massage in Brisbane
  • Home
  • BOOK NOW
  • GIFT VOUCHERS
  • About Us
    • About Just Knead It
    • What is Urban Well
    • Our Promise to You
    • Meet our Team
    • Join Our Team
    • Testimonials
  • Pricing
  • Services
    • Services Overview >
      • Remedial Massage
      • Exercise Physiology Brisbane
      • No BS Health Mentorship
      • Easy Does It Health Mentorship
      • Musculoskeletal Health Evalution
      • Stretching Classes
      • Pregnancy Massage
      • Deep Tissue Massage
      • Trigger Point Therapy
      • Dry Needling
      • Sports Massage
      • Business & Corporate Services
    • Conditions We Treat >
      • Headaches & Neck Pain
      • Shoulder Pain & Injury
      • Lower Back Pain
      • Scoliosis
      • Knee Pain
      • Shin Splints
      • Stress
    • FAQs
    • Initial Appointment
  • CONTACT US
    • Contact Info
  • Resources
    • Massage Blog
    • Neck and Shoulder Stretching and Foam Roller
    • Lower Back and Pelvis Stretches and Triggering
    • Sports Specific Flexibility >
      • Flexibility for Cyclists
      • Flexibility for Running
      • Triggering and Stretching for Rowing
    • Referral Partners
    • Links to Quality Health Information
  • JKI Team Room
  • Product

Massage Related News & Information

4 Simple Strategies for Maintaining Healthy Habits

14/3/2022

 
Picture
In times of high stress, when we are feeling overwhelmed or busy, it is easy to let the things that keep us happy, healthy and full of energy slip down the priority list. Yet, it is generally these small daily or weekly routines that help us cope over these periods.
How do we help ourselves to maintain these healthy habits in stressful times?

1. Make it Easy


​Finding the motivation to exercise can be a challenge at the best of times, let alone when the weather is not great or you’re feeling overwhelmed by a stressful event.

We know that exercise is great for our health, helps us manage stress and anxiety and can even improve our sleeping patterns.


In stressful times it is usually the first thing to go. Let’s make it as easy as possible through the following steps:

  • Plan what you are doing the night before
  • Set out your clothes
  • Tee up a friend to do it with you
  • Set out what you are going to do, if the weather is not great (rather than cancel!)
  • Once you have your plan, focus on achieving the simplest step that will ensure you complete the activity.
​
James Clear, author of Atomic Habits, recommends focusing on the smallest possible step that will help you achieve your goal. With an activity such as exercise this could be setting the goal of getting your shoes on or getting out the door, rather than focusing on what you are going to do in your session, which can feel overwhelming. We all know that we usually feel much better once we have done exercise, it is the getting starting part that is generally difficult!

2. Practice Gratitude


​When we are feeling stressed or uncertain, it is very easy to focus on all the things that are not going our way. So, what can we do to support a positive mindset through stressful periods? One of the things we can do is practice gratitude.  

Research showed that practicing daily gratitude had the following affects:
​
  • Caused less stress and built emotional awareness (Seligman, Steen, Park, & Peterson, 2005).
  • Improved sleep patterns (Zahn et al., 2009).
  • Released crucial chemicals in the brain, dopamine and serotonin that are responsible for our emotions, helping us to feel ‘good’. They enhance our mood immediately, making us feel happier.

Brene Brown, is a well-known researcher in leadership, wholehearted living and vulnerability. Throughout her research she identified that the most effective way to cultivate joy in our lives is to practice gratitude. She states that ‘the key word here is practice. It's not just about feeling grateful’, it's about developing an observable practice. So often we think that joy makes us grateful, when in reality it's gratitude that brings joy.’   
 
Practicing gratitude doesn’t have to be a time-consuming task. It can be as simple as each morning, when you wake up or get to work writing three things from the last 24hours for which you are grateful.

3. Stay Connected

Over periods of high stress, exhaustion and/or overwhelm, it is common to feel like you want to withdraw from those who are closest to you.

However, there is a growing body of research around the importance of social connection to health, happiness and wellbeing.

  • There are proven links between social interaction and lower rates of anxiety and depression
  • High social connection has been shown to increase our chance of longevity by 50%
  • Connecting with others has been proven to stimulate chemicals in your brain that control mood and emotional regulation.

It is crucial to stay connected with those we care about over stressful periods. Give a friend a call and check in, meet up for coffee or go for a walk. Plan something in your diary during the week so make sure you keep up the routine of connecting with friends and family

4. Prioritise Sleep

Sleep can be such a difficult one to manage over a stressful period. So, how do we control the controllable and give ourselves the best chance of getting quality sleep.

Research shows that sleep helps our mood, helps us cope in stressful periods, can increase hormones that help us to feel full, which can help with maintaining healthy eating habits and boost our immune system.  

Strategies to improve sleep:

  1. Get an alarm clock, so you are not reliant on your phone at night.
  2. Switch from reading on a phone to reading a book. Studies show the blue light from screens can affect sleep.
  3. Stay active – physical activity is known to help improve our sleep.
  4. Set a timer on your phone to tell you to get ready for bed.

If you are struggling to build or maintain healthy habits, working with a health coach can help identify strategies to help you cope during times of stress and identify roadblocks that are setting you up for failure.
​
Contact Us to Learn More About Health Coaching

Interesting Follow Up Reading


​If you would like to read up on other healthy habits such as the neuroscience of gratitude and the power of connectedness, click on the following articles. These are some of our favourites.


  1. Neuroscience of Gratitude:
    https://positivepsychology.com/neuroscience-of-gratitude/

  2. The Science of Social Connection:
     
    http://ccare.stanford.edu/uncategorized/connectedness-health-the-science-of-social-connection-infographic/

  3. The Happiness Advantage Ted Talk by Shawn Achor
     
    https://youtu.be/GXy__kBVq1M
 

Longevity? What are the secrets to living a long life?

20/9/2019

 
Picture
Lessons from people who have lived the longest.

In 2015 a National Geographic expedition lead by Dan Buettner went to uncover the secret to living longer.

His team explored 5 regions of the world where people consistently lived to over 100 years of age.

  • Sardinia, Italy
  • Ikaria, Greece
  • Nicoya Peninsula, Costa Rica
  • Loma Linda, California
  • Okinawa, Japan

They were astounded by their findings and Dan published a book - Blue Zones: Lessons from the World’s Longest Lived.

He discovered 9 common denominators he labelled Power 9©. Of these regions, one of the biggest being the relationships we have with one another and our community.

Here are the 9 Factors to living longer the he uncovered in his research:


  1. Move Naturally - most who lived to over 100 weren't gym junkies or marathon runners. They participated in activities that kept them up and moving like gardening and walking.

  2. Purpose - According to Beuttner having purpose/ meaning in your life will increase your life expectancy by 7 years.

  3. Stress Management - Stress is a known factor associatated with a number of age related conditions. Sardinian's had happy hour, People of Loma Linda prayed, Okinawans rememered took moments to remember their ancestors. Ikarians took regular naps!

  4. 80% Rule - Stop eating when your 80% full! 'Hara hachi bu' is a 2500 year old mantra with generally translates to stop eating before you are full!

  5. Plant Based Diet - generally areas where people lived the longest they had a diet of legumes and plant based products, meat consumed infrequently through out each month.

  6. Moderate Alcohol - Surprisingly there was a moderate consumption of alcohol 1 -2 glasses / day preferably with friends/ family.

  7. Community - The research showed that of the centenarians interviewed 258 our of 263 all attended regular faith-based services. The religion did not matter.

  8. Relationships - Family relationships played a significant role in all centenarian's lives.

  9. Social Circles - All centenarian has strong social circles that participated in healthy activities. In Okinawa people created groups called 'moils' which is a group of 5 people who committed to each other for life.

His research has influenced policy makers, local businesses, schools and communities across the world.

He has help to shift their focus to creating environmental changes based on his work that have helped to reduce obesity, increase life expectancy and help people to make healthier life choices.


For more information check out Dan Beuttner's Website and his Book.
www.bluezones.com​
​
Picture

What do you mean pain is all in my head!?

18/9/2019

 
Picture

5 Reason's To Choose A Health Professional Specific to Your Sport.

17/7/2019

 
Blog - by Daniel Rothenberg of Scope Chiropractic.  
I asked Dan, one of Just Knead It's allied health referral network to talk about why it is important to work with health professionals who understand your sport. 

​Recently I travelled to Cairns and Japan with the Aussie Swim Team. It reinforced for me the importance of working with an allied health team with sports specific knowledge. 

There is a difference between a health professional who understands injury and one who understands how and why you get tight - based of what sport you play.  Also someone who has an in-depth understanding of what parts of your technique could be contributing to what they see in treatment, as well as what ranges of motion you need to perform at your best is essential. Have a read! This blog is good. 

​Kat Murray - Founder -  Just Knead It ​

5 Reason's To Choose A Health Professional Specific to Your Sport.

Picture
As an athlete, dealing with pain and injury can be an exceptionally frustrating experience. Loss of fitness, loss of training and game time and the psychological stressors that may be associated could be minimized with a good, experienced health practitioner in your corner.

​When seeking out professional treatments and opinions, a practitioner who has experience in your sport may be one of the best decisions you make.





Here are 5 reasons why working with a health professional that understands your sport is essential.
​
  • Minimize your time away from training- Probably the most important benefit of a good health practitioner is their ability to minimize your time away from training. A good early diagnosis, treatment and rehab will quicken your recovery process. The advice and education given relating to your injury will create a much healthier recovery environment.

  • Communicate effectively with your coaches- Coaches rely heavily on the feedback of your practitioner. A practitioner who understands your sport will understand what the coaches need to know. They can provide your coaches with actionable advice to get you back to training as soon as possible.

  • Provide specific and actionable advice-  A good practitioner understands that injury doesnt necessarily mean stop training completely. More often than not, we are able to maintain some degree of training to upkeep our fitness levels. Your practitioner may have personal experience within your sport and can provide advice that is specific to your needs. 

  • Prescribe exercises specific to your sport- Specificity of rehab is highly important for quick recovery. The unique movement patterns and physical requirements of a sport generally steers the direction of exercises prescribed during rehab. Providing specific rehab exercises will significantly help your  recovery.

  • Create a strong sense of trust- The practitioner-patient relationship is one that is built on trust. The trust an experienced practitioner who understands your sport will provide to you will increase the likelihood of a good, efficient recovery.

Picture
For more information or to book in with an head to his website: 

​https://scopechiropractic.com.au
Phone: 3844 1778

7 Hour Slow Cooked Beef Brisket with Israeli Cous Cous

10/7/2019

 

Game Changer Good! 

This lemony, flavour packed beef brisket is sure to be a crowd pleaser! It also makes a mean taco filling! 

Read More

Quicks tips on Winter Motivation!

5/6/2019

 
Anyone else struggling to drag themselves out of bed during these chilly months. Here are some quick tips to help you stay motivated through winter! 
Picture
1. ACCOUNTABILITY BUDDY! 
Drag someone out with you! Everyone knows it much easier to make it out of bed when there is someone waiting for you! 

2. KEEP YOUR CLOTHES NEXT TO YOUR BED!

Half the battle is avoiding getting cold in the process of getting out of bed! So keep that jumper in arms reach so you can throw it on and make it easier to get up! (Don't forget the old slippers too!)

3. USE THE TIMER ON THE HEATER! 

I'll be honest! I'm not very good with technology BUT I have managed to work out how to use the timer on the heater. I set it for half an hour before I want to get up so it's nice and toasty!

4. TREAT YO SELF!

I don't know about you but I am FAR more motivated to exercise right after I've bought new active wear!! Go on! Treat yo self to a new jumper, a long sleeve or some tights! Get some new found motivation to head out into the cold sporting your new fancy active wear!!

5. REMEMBER YOUR WHY!

Exercise is my happy place and my stress relief. I try to focus on all the reason's why rolling back over in bed is a great idea! Rather than that it is cold and the sun isn't up yet!
  • I'll feel great after...
  • Exercise is my stress relief...
  • Future Kat and 'Summer Kat' shall thank me!  
  • THE COFFEE AFTER!!!!

6. THE POWER OF THE LUNCH SESH!

Recently I was struggling a little to get out of bed because it was dark and chilly! My friend suggested we do a night run!  First of all this ticks the accountability buddy box. (WIN!) I'm very much a morning exercise person so I was a little apprehensive. It was much easier than I expected to change it up and go at night. Particularly when I was meeting up with someone. I have also been doing a power session on my lunch break, in the middle of the day when it's warm! Some times it's only 20mins but something is better than nothing! 

7. SIGN UP! 

Bridge to Brisbane is coming up! As is the Brisbane to GC ride and the Gold Coast Marathon! If you really want to go all out there is the Queenstown, NZ Running Festival in November. Find something to train for and create a plan. It's much easier to drag yourself out of bed in winter when you have a goal! 
Alright team! 

Good luck! Hopefully that gives you some ideas about how to drag yourself out of bed through these chilly months! Don't forget to rug up! We see alot of shoulder tightness at this time of year from people changing their posture to stay warm!! (Who would have thought!)

Kat Murray
Founder - Just Knead It 

Is it the joint or the muscle?

4/6/2019

 

​Travis from Back to Front Chiropractor gives us his view on which comes first and how incorporating chiropractic treatment into your plan can help! 
​

Which comes first?

A common question from many clients is which came first: was it a tight muscle pulling the joint into a bad position or was it a bad position causing a muscle to tense up?
In reality, it’s both!
Picture

Read More

How Your Hearing Health Can Impact Cognitive Decline

4/6/2019

 

I sat down with Andrew Campbell from Neuaudio to talk about hearing and brain health. 

Ashgrove, Chermside & Camberwell (VIC) 
Picture
Hey Team! 

As you know Just Knead It is all about being proactive with your health and wellbeing. This doesn’t just stop with your musculoskeletal health, but your body as a whole. We are constantly looking out for health practices that embody our values and focus on ensuring you live a full, happy and healthy life, long term. 


Neuaudio is a company that represents what we believe in. Andrew, an audiologist and the founder of Neuaudio focuses on proactive hearing health and cognitive decline. He spoke to me recently about the heart breaking effects of cognitive decline and how research is showing that improving your hearing is the number one way to prevent it.  


As a massage therapist I see the both sides of this terrible condition. I see family and friends affected by stress as they see their loved ones start to be impacted by cognitive decline. I hear about clients who start to withdraw from seeing family and friends because they are struggling with their hearing but don’t want anyone to know. Social isolation is extremely common amongst those with untreated hearing loss, this frequently leads to physical inactivity as people start to find it easier to stay home than to go out and interact. 
​

Read More

5 Steps to Improve your Posture

3/6/2019

 
Article by Shane Assmusen, 
- One of our highly experienced remedial massage therapists.  

 
Posture, as defined by Oxford Dictionary is ‘The Position in which someone holds their body when standing or sitting’

When it comes to the position of the body, there is an ‘ideal’ position. This position (or alignment) allows for a stacking of the skeletal structures, in a way that combats the forces of gravity and distributes the load evenly across your spine. 

As a massage therapist and trainer, this is key. To have a posture that resembles “ideal” alignment, allowing for greater performance, and decreased risk of injury.
​
Below is a picture giving an idea of different postures from side view;

Read More

3 Quick Tips to Healthier Habits!

6/5/2019

 
Picture
(One of my favourite places to run - The Old Botanic Gardens!)
Hey there!

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.
  • Getting fit for summer?
  • Lose 10kg?
  • Live a healthier life starting from tomorrow?
  • Any of those sound familiar??

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?
  • What would it feel like if you achieved your goal?
  • Ran that 10km for the first time?
  • Finally got on those scales and saw those numbers drop?
  • Jumped out of bed because you were healthier the day before and now you have more energy.

That's what we need to be focusing on! It's exciting! Focus on 'your why' and make it really powerful. In the morning bring these feelings to mind and remember all you need to do is get up and get dressed. After that the process is much easier!

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 

PS
  • Need a present for Mothers Day? We are offering 60min vouchers for the price of a 45min vouchers until Saturday 11th May, when you purchase online via this link.

  • Has it been a while?? Receive $15 off your next massage (because you read to the bottom of this blog! But more so because your health is important to us!) when you book in the next 10 days. (Valid until 16/5/19) Book now! Just type In $15 Blog to the notes when you book in online.  (*not valid with any other offer) 
​
<<Previous

    Author

    Kat Murray,
    Sports and Remedial Massage Therapist. and Director of Just Knead It

    Archives

    March 2022
    September 2019
    July 2019
    June 2019
    May 2019
    April 2019
    January 2019
    December 2018
    November 2018
    October 2018
    August 2018
    July 2018
    June 2018
    May 2018
    February 2018
    January 2018
    October 2017
    June 2017
    May 2017
    February 2017
    October 2016
    July 2016
    April 2016
    January 2016
    December 2015
    September 2015

    Categories

    All
    Exercise Physiology
    Health Coach
    Health Tips
    Remedial Massage Techniques

    RSS Feed

Inner City Locations, Close to Brisbane CBD
​Just Knead It - Sports and Remedial Massage 


East Brisbane
992A Stanley St East, East Brisbane Q 4169 (Street Parking - Didsbury St)

Woolloongabba
Level 2, Taylor Medical Centre, Unit 17/40 Annerley Road  ($4 Onsite Parking)

Call - 07 3891 7629 or (After Hours 0424 633 474)
Email - reception@justkneadit.com.au
  • Home
  • BOOK NOW
  • GIFT VOUCHERS
  • About Us
    • About Just Knead It
    • What is Urban Well
    • Our Promise to You
    • Meet our Team
    • Join Our Team
    • Testimonials
  • Pricing
  • Services
    • Services Overview >
      • Remedial Massage
      • Exercise Physiology Brisbane
      • No BS Health Mentorship
      • Easy Does It Health Mentorship
      • Musculoskeletal Health Evalution
      • Stretching Classes
      • Pregnancy Massage
      • Deep Tissue Massage
      • Trigger Point Therapy
      • Dry Needling
      • Sports Massage
      • Business & Corporate Services
    • Conditions We Treat >
      • Headaches & Neck Pain
      • Shoulder Pain & Injury
      • Lower Back Pain
      • Scoliosis
      • Knee Pain
      • Shin Splints
      • Stress
    • FAQs
    • Initial Appointment
  • CONTACT US
    • Contact Info
  • Resources
    • Massage Blog
    • Neck and Shoulder Stretching and Foam Roller
    • Lower Back and Pelvis Stretches and Triggering
    • Sports Specific Flexibility >
      • Flexibility for Cyclists
      • Flexibility for Running
      • Triggering and Stretching for Rowing
    • Referral Partners
    • Links to Quality Health Information
  • JKI Team Room
  • Product