Rally around Relay For Life

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Last year, 2187 people in Frankston and the Mornington Peninsula heard the words “You have cancer”. So this September help Frankston and Peninsula Relay For Life celebrate its 15th year of raising money to find a cure for cancer so others in our community don’t have to hear those words.

Frankston and Peninsula Relay For Life is an overnight team walk that has raised more than $1.2 million for Cancer Council Victoria’s research, support, information and prevention programs. The relay celebrates cancer survivors and carers, remembers loved ones taken by cancer, and includes activities that promote ways in which we can all fight back against cancer.  Relay For Life is for everyone, no matter your age or fitness level. 

This year’s Relay For Life will be held on the weekend of September 22-23 at Ballam Park, with teams taking turns to walk or run the athletics track. It begins with an opening ceremony at 4pm on Saturday as cancer survivors and carers take centre stage to do the opening lap before enjoying a special afternoon tea. At 8pm a candlelight ceremony is held to celebrate loved ones who have survived or succumbed to cancer. Candle bags with personal messages line the track and light the way for the overnight walk.

Midnight heralds the start of the 42.2km marathon for the super-fit; for those not quite at that level, there’s a half-marathon or team marathon starting at 1am. The closing ceremony at 11am on Sunday wraps up the event, with organisers thanking the volunteers and the community for making Relay For Life possible.

When not walking, participants can enjoy the relay atmosphere and festivities, with entertainers, games, team activities and food vendors to keep everybody going for the 19 hours. So come and have some fun, celebrate our cancer survivors and carers and raise vital money for Cancer Council Victoria by starting or joining a team in the Frankston and Peninsula Relay For Life. Cancer never rests, and for that reason neither will Relay For Life.

Go to fundraising.cancer.org.au/Frankston, email frankstonrfl@cancervic.org.au or phone the supporter care team on 1300 656 585 today.

Take the stress out of your life by Kate Sears

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‘Prana’ means “vital energy”, and ‘yama’ means “control”. In this class at Yogaharta, clients will practise different controlled breathing techniques in a seated position. Teachers Cody Felmingham (owner Ruth’s son) and Miroslav Petrovic will demonstrate techniques to help purify your respiratory system and aid in healing your body and mind. Simply put, pranayama prepares you for meditation as it teaches you to focus on your breath and to turn your absent-minded shallow breathing into deeper breathing.

“It will make a huge difference to how you feel and you can apply it to stressful situations during your day,” said Ruth. “It can be hugely powerful for people with anxiety and depression, as it calms you down and brings you in touch with yourself.”

New clients are treated to a special deal. For $25 they receive unlimited access to the studio for 14 days. Pranayama classes are on Wednesdays at 7.30pm and Sundays at 6pm.

YOGAHARTA

A: Level 1, 8/42 Hartnett Drive, Seaford

T: 9002 1158

W: yogaharta.com.au

E: yoga@yogaharta.com.au

FB: Yogaharta.com.au

INSTA: yogaharta_seaford

 

Access to therapists available to all

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The Active Health and Well-being program at St John of God Frankston Rehabilitation Hospital ensures access to therapists is open to everyone, whether you’re privately insured or not. You can access experienced rehabilitation health professionals using private insurance ‘extras’ cover, or via a referral from your GP for chronic disease management schemes. TAC, WorkCover or self-funding patients are also welcome.

Programs available are:

·      Dietitian Services

·      Exercise Physiology

·      Hydrotherapy

·      Occupational Therapy

·      Physiotherapy

·      Speech Pathology

·      Women’s & Men’s Health

The hospital’s modern consulting rooms are equipped to provide the best possible care with some programs offered in its rehabilitation gyms and hydrotherapy pool.

Their physiotherapists assist people affected by accident, injury, illness or disability through movement and exercise; manual therapy; education and advice. They maintain health for adults by helping patients manage pain and prevent disease.

Women’s and Men’s Health is provided by experienced physiotherapists who have specialist knowledge in this area. A variety of conditions are assessed and treated for incontinence and bladder/bowel dysfunction to musculoskeletal complaints of the pelvis using the latest in technology, such as real-time ultrasound.

Exercise physiologists design safe and effective exercise programs specifically for an individual to ensure maximum performance. They also work with people affected by acute or chronic medical conditions after injury, trauma or disability.

Occupational Therapy enables people to participate in their activities of everyday life. Whether it is by a specific exercise program, use of assistive devices or modifying the way we do things, Occupational Therapy provides a practical approach to making life easier.

Services such as dietetics, speech pathology and hydrotherapy complete the comprehensive services now available.

Please call 9788 3331 to inquire and make an appointment. Chronic disease management schemes will require a GP referral/management plan.

ST JOHN OF GOD FRANKSTON REHABILITATION HOSPITAL

A: 255-265 Cranbourne Rd, Frankston

T: 9788 3333

W: sjog.org.au/Frankston

FB: SJOGFrankston

 

Endermologie puts an end to cellulite

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Peninsula Endermologie owner Niamh Hislop knows that endermologie works. A former senior cosmetic nurse for The Harley Medical Group (the UK’s leading cosmetic clinic), she has witnessed its benefits first-hand.

“After I had my second child my legs badly needed some TLC, so I went looking for the only solution I know that works to get rid of cellulite. I couldn’t believe endermologie wasn’t available on the Peninsula. Endermologie has been used all over the world for more than 30 years.

“The gentle mechanical massage reduces the appearance of cellulite and unwanted fat deposits with zero risk and no downtime. Many women believe there’s nothing they can do about cellulite and stubborn fat and often resign themselves to covering up their bodies, so there’s nothing more satisfying to me than seeing my clients get their confidence back and wearing their shorty-shorts again.”

Endermologie also delivers anti-ageing facials and is effective in the treatment of scars, post-op swelling and bruising, fluid retention, lymphedema, fibromyalgia, myofascial pain, muscle spasms and delayed onset muscle soreness.

To find out more, call Niamh (“Neve”) today.

PENINSULA ENDERMOLOGIE WELLNESS CENTRE & CELLULITE SOLUTIONS

A: 120 Humphries Rd, Mount Eliza

M: 0434 946 209

W: peninsulaendermologie.com

FB: peninsula.endermologie

Yogaharta – a warm, welcoming community by Kate Sears  

If your heart is yearning to try something new, Yogaharta is just for you. Classes include yoga, qigong, meditation and pranayama. Regular events include kirtan and different workshops, with Massage Yoga coming up on July 15. Also on offer are Ayurvedic services and practitioner rooms, with an infrared sauna on the horizon.

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For just $25, new clients receive unlimited classes for 14 days. Seniors, students and concession card holders also receive a 15 per cent discount.

“We focus on gentle yoga for all shapes, sizes, ages and, of course, beginners,” said owner Ruth. “Just visit us, have a chat, and we’ll suggest the perfect class for you to start with.”

With everything provided, you can get toasty over the winter under Yogaharta’s infrared heaters — the health benefits are too many to list!

Yogaharta prides itself on not being a competitive space. It’s a community that is encouraging— after all, yoga is for everyone and every body.

YOGAHARTA
A: Level 1, 8/42 Hartnett Drive, Seaford
T: 9002 1158
W: yogaharta.com.au
E: yoga@yogaharta.com.au

 

Daily activity the key to wellbeing

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The Australian Department of Health recommends each person accumulates between 150-300 minutes of moderate intensity physical activity or 75-150 minutes of vigorous physical activity each week. To break this down, that’s 22-44 minutes of moderate exercise such as walking and Pilates each day, or 11-22 minutes of vigorous exercise such as running, walking fast uphill, swimming laps, football, netball or singles’ tennis. Vigorous exercise indicators are a high heart rate and breathing rate, finding it difficult to talk while exercising, sweating and muscle fatigue.

These guidelines are in place to manage both physical and mental wellbeing and are not intended for gaining significant increases in fitness or losing weight. These guidelines were put out to aid in reducing the risk of chronic disease and obesity, which is becoming a nationwide problem.

The Sports Injury Clinic in Frankston offers a range of moderate and vigorous level exercise options that are undertaken in a supportive environment with fully qualified instructors. Whether you already have a chronic disease or are aiming to reduce your risk, TSIC can help you get motivated to stay healthy through exercise physiology and Pilates classes as well as individual and group training programs for people of all ages and fitness levels.

Phone 9783 9990 today and find out today how TSIC can get you moving.  

THE SPORTS INJURY CLINIC
A: 365-367 Nepean Highway, Frankston
T: 9783 9990

 

Specialised rehabilitation after a stroke

Every nine minutes in Australia, someone will have a stroke. Optimum recovery has been linked to accessing specialised neurological or stroke-specific rehabilitation.

St John of God Frankston Rehabilitation Hospital offers rehabilitation to people who have suffered a stroke or other neurological condition. Its neurological team includes a rehabilitation physician, physiotherapist, occupational therapist, speech therapist, dietitian, social worker and pastoral carer. Physiotherapists will work with you to improve your walking, movement, strength, balance and sensory impairments.  The therapy will aim to return you to as normal function as achievable, including a focus on returning to everyday activity.

Occupational therapists focus on functional goals and can work with you to improve management of daily activities, including personal, household or community tasks. They have a fully equipped kitchen and occupational therapy gym, and offer art therapy, cognitive therapy, therapeutic groups, and programs to help you return to work and resume driving.

Speech pathologists help manage language problems, articulation issues, cognitive communication, social communication and swallowing problems. They can also prescribe alternative communication devices.

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Dietitians can help ensure patients are meeting their nutritional requirements, while social workers provide advice regarding services and support to patients and their families. They provide counselling and therapy related to diagnosis, trauma or illness, grief, loss and bereavement, co-ordination of services and advance care planning

The pastoral services team look after your emotional, spiritual or religious wellbeing and beliefs and are available to you regardless of your culture, faith and spiritual belief.

St John of God Frankston Rehabilitation Hospital takes pride in providing excellence in care and specialised stroke and neurological rehabilitation. It believes care should be holistic and patient-centred. For more information about its facilities, services or programs, call 9788 3333.

ST JOHN OF GOD FRANKSTON REHABILITATION HOSPITAL
A: 255-265 Cranbourne Rd, Frankston
T: 9788 3278

 

Sabrina fights for veterans’ health

When Sabrina returned to civilian life after being deployed to Afghanistan with the Australian Army, she found herself in a terribly dark place. She suffered from PTSD, anxiety and depression, and after experiencing the worst night of her life she tried earnestly to seek help. However, she found support for veterans in her situation was lacking.

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Sabrina also discovered there was an unfortunate stigma associated with returned soldiers who were suffering mentally. If you asked for help, you were considered weak or broken. And if you were deemed broken, then you were never able to deploy again.

Sabrina left the Army in 2013, a year after her return from Afghanistan, and began her next challenge: starting the Carte Blanche Health Group. This group is now at the forefront of young veterans’ health care and transitional support, with Sabrina and her team developing retreat-style workshops to help veterans transition smoothly from the military to civilian life. Currently, they offer prescribed exercises, physiotherapy, chiropractic and nutritional support, all located in fully equipped health and fitness centres.

Sabrina’s focus when starting the Carte Blanche Health Group was to create a place where young veterans could rewrite their story. She says it’s a new approach to treatment in a setting that doesn’t make the person feel as if they’re being ‘treated’. She is passionate about wanting to reduce suicide rates among veterans and increasing the productivity of ex-soldiers in the community.

Carte Blanche Health Group is located in fitness centres in Frankston, Mornington and Noble Park, and last month opened its own stand-alone Allied Health Centre in Rosebud.  
 

 

Endermologie on Humphries

Peninsula Endermologie owner Niamh Hislop knows that endermologie works. A former senior cosmetic nurse for The Harley Medical Group (the UK’s leading cosmetic clinic), she has witnessed its benefits first-hand.

“After I had my second child my legs badly needed some TLC, so I went looking for the only solution I know that works to get rid of cellulite. I couldn’t believe endermologie wasn’t available on the Peninsula. Endermologie has been used all over the world for more than 30 years.

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“The gentle mechanical massage reduces the appearance of cellulite and unwanted fat deposits with zero risk and no downtime. Many women believe there’s nothing they can do about cellulite and stubborn fat and often resign themselves to covering up their bodies, so there’s nothing more satisfying to me than seeing my clients get their confidence back and wearing their shorty-shorts again.”

Endermologie also delivers anti-ageing facials and is effective in the treatment of scars, post-op swelling and bruising, fluid retention, lymphedema, fibromyalgia, myofascial pain, muscle spasms and delayed onset muscle soreness.

To find out more, call Niamh (“Neve”) today.

PENINSULA ENDERMOLOGIE WELLNESS CENTRE & CELLULITE SOLUTIONS
A: 120 Humphries Rd, Mount Eliza
M: 0434 946 209
W: peninsulaendermologie.com
FB:@peninsula.endermologie

Yoga from the heart by Kate Sears

In the heart of Hartnett Drive in Seaford is a sanctuary called Yogaharta. 

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This studio is for everybody, from beginners to experienced. All levels of fitness and flexibility are welcome, with gentle and slow-paced classes on offer too. Yogaharta isn’t about forcing your body into outlandish shapes or being competitive. Instead, it’s all about being spiritual, reconnecting with your body and becoming relaxed. 

New clients pay just $25 for their first 14 days and have access to unlimited classes – they can even attend multiple classes a day — and a 15 per cent discount is given to seniors, students and concession card holders. 

“I just think yoga and meditation should be accessible for everyone,” said owner Ruth. “It’s helped me so much in my life. I’m ready to give back.”

Yogahartha holds weekly meditation and qigong classes, regular kirtans and ayurvedic services, and also has a communal area and a little library as well as clothes swap and practitioner rooms. 

 

YOGAHARTA

A: Level 1, 8/42 Hartnett Drive, Seaford

T: 9002 1158 

W: yogaharta.com.au

E: yoga@yogaharta.com.au  

 

Hues of autumn at Yo-Ko Original

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The cooler weather may be breezing in but rugging up doesn’t need to be dull! Add some colour to your autumn layers at Yo-Ko Original. 

Gorgeous knitwear is arriving almost daily in a range of hues from icy greys and soft blush to burgundy, navy and olive. Blouses in earthy toned florals beautifully balance the range of denim from Cafe Latte and Country Denim. The highly anticipated and super comfy A/W Refuge Denim Gelato Legs collections are on their way along with the best-selling Cargo Jogger Pant.

New printed scarves and divine fleece-lined leggings by K-Bell have arrived and perfectly complement Yo-Ko’s selection of boots, sneakers or flats. You’ll find fabulous garments from Silence & Noise, Boho Australia, Miracle, Lior, Deep Blue, Zen Garden, and Mikaia.

Trio Rouge jewellery handbags and hessian clutches are plentiful, tassel earrings galore fill the store in every colour under the sun and stunning Mikaia accessories are ready for any fancy celebration or make the perfect pressie.

Gift ideas continue with the delicious scents of Cora Soy Candles (@corasoycandles) alongside perfect little JCinspired potted succulent concrete planters (@jcinspiredthings) and stunning framed artworks and gift cards by Sophia Stegar (@sophiastegarartdesign). Gift vouchers are also available.

Follow Yo-Ko @yokooriginal for new arrivals, special offers and exciting in-store events.

 

YO-KO ORIGINAL BOUTIQUE

A: 10 Station St, Seaford

T: 9782 4442

FB: @yokooriginal

INSTA: @yokooriginal

Injury shouldn’t stop you moving

If you’re living with the burden of an injury, The Sports Injury Clinic can help you get back on track. Offering a range of treatment services, the clinic puts your health and wellbeing first with a team that’s committed to helping you achieve your goals. From tending to an injury that’s hindering your day-to-day activity to helping you get fit or focusing on injury prevention, TSIC can guide you through a program that works best for you.

TSIC doesn’t just cater to people with sports injuries. It also works with children, teenagers and adults who have found themselves injured and in pain from everyday activities. The clinic also works with athletes and people from all walks of life who are uninjured but are looking to stay fit and strong so they can prevent injuries. It’s focused on getting clients to their optimum health and wellbeing. 

“Without good health, you must adjust and potentially not live your life to its full potential,” says managing director Pippa Hanson. “When you’re suffering from an injury or poor health, your quality of life suffers. Your time spent with family, friends, sport groups, hobbies and work is impacted negatively.”

The Sports Injury Clinic invites you to book an appointment today and invest in your health to live life to its fullest potential

 

THE SPORTS INJURY CLINIC

A: 365-367 Nepean Highway, Frankston

T: 9783 9990

W: tsic.com.au

 

Exercise programs for oncology patients

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Treatment for cancer may cause fatigue, but taking part in a regular structured exercise program is important in many ways, including a greater sense of wellbeing. St John of God Frankston Rehabilitation Hospital offers a six-week outpatient oncology rehabilitation program with information sessions, meditation, tai chi, exercise and hydrotherapy. 

The information sessions are interactive and cover topics that can assist you in your day-to-day life, such as healthy food choices, tips on managing stress, pacing yourself through the day, and the benefits of exercise.

The meditation session, guided by occupational therapist Rivka, is a weekly 30-minute session to help you wind down and refocus, which complements the tai chi session that provides whole body movement while concentrating on the correct moves. It is a body and brain workout, which for 30 minutes helps you free your mind and is a great way to reduce tension. Tai chi also assists balance, posture and breathing.

The exercise session is 60 minutes of light to moderate exercise with exercise physiologist Sam, who will assess your physical ability and individually tailor an exercise program for you.

Hydrotherapy is new to oncology rehabilitation but early research shows it is an effective method of exercise. The water is 34C, and while the water resistance provides a great workout, it is a very relaxing session. While patients are encouraged to participate, hydrotherapy is not for everyone, so an alternative gym session may be provided instead.

Phone the hospital and speak with oncology rehabilitation co-ordinator Rebecca Nolan or Sam Buchanan for more information.

 

ST JOHN OF GOD FRANKSTON REHABILITATION HOSPITAL 

A: 255-265 Cranbourne Rd, Frankston 

T: 9788 3333

 

Beauty that’s truly affordable

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You don’t have to be a millionaire to look a million dollars. Ullane Salon Hairdresser and Beauticians is the first salon to be approved by Centrelink for Centerpay using provider number 555 126 529H, allowing payment by Centrelink deductions or direct debit approved Pay Advantage instalments if necessary.

Ullane will also beat any price, so there’s no excuse not to make an online booking seven days a week. You can afford to feel like a celebrity and experience Ullane’s transformation hair extension and tanning packages.

Ullane Salon barber extraordinaire and creative director John has more than 30 years’ experience in all aspects of hairdressing and is a rock-solid mentor to Ullane’s hairdressing and beauty team and clients.

Keep your eye on ullanesalon.com.au for other Ullane Salon locations once the Frankston North salon reaches capacity.

 

ULLANE SALON

A: 52 Mahogany Ave, Frankston

W: ullanesalon.com.au

FB: @ullanehair

T: 0435 397 711

Teeth as white as snow

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Dr Ruchi Agarwal and the team at Chelsea Dental provide not only the highest quality dentistry, they have the knowledge and experience to make your visit comfortable, professional and affordable.

Their autumn and winter specials will help you achieve and maintain a healthy smile with gap-free exams with every clean for patients with private health insurance, and a 10 per cent discount on a check-up and clean for those without.

Take advantage of free consultations for periodontal cosmetics and implants, grab a sports mouthguard for $155 (single colour) or $195 (multi-coloured) — great for footy and basketball — or book a $595 Zoom Whitening or $695 clean and Zoom Whitening and you’ll be smiling through winter.

Chelsea Dental believes prevention is better than cure. Call today for an appointment and to see whether you’re eligible for Medicare.

 

CHELSEA DENTAL

A: 442 Nepean Highway, Chelsea

T: 8774 0441

 

Celebrating the seasons at Yo-Ko

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Although there are still some warm days ahead, autumn is just around the corner, and with that expectation, Yo-Ko Boutique is beginning to receive the first of new stock for the autumn season. 

One of the labels that will feature is Café Latte – as seen in this patchwork dress (shirt also available) – which was a popular label at Yo-Ko throughout summer.  Yo-Ko is also receiving new dresses and autumn knits from Boho and Blue Soul.  However, Yo-Ko is still celebrating summer with huge markdowns of summer stock and accessories, ranging from 30 to 60 per cent.  So for that last of the summer purchases, or in preparation for that overseas trip, come and pick up a bargain.

Yo-Ko continues to stock a new range of accessories – gorgeous ‘new in store’ rattan bags and jewellery from Trio Rouge (featured) and Amandarine, footwear from Step on Air and No! Shoes, and scarves from Violet Priscilla.

Yo-Ko is also delighted to feature in store the talented works of some wonderful local artisans and makers.  Come in and see the abstract expressionist works of Sophia Steger, a selection of limited edition framed prints available.  ‘JCinspired’ potted concrete planters, and Cora Soy Candles – all featured in Yo-Ko’s advertisement.

Yo-Ko’s hours are Monday to Saturday 10am-5pm (Friday to 6pm), and the third Sunday of the month only (Farmers’ Market) 10am-3pm.  Come and let one of the Yo-Ko team assist you.  See you soon!

 

YO-KO ORIGINAL BOUTIQUE

A: 10 Station St, Seaford

T: 9782 4442

 

Natural perfumes versus synthetics

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Natural perfumes are a whole different ballgame to synthetic fragrances - they are much more subtle. As one perfumist wrote:  “You are interacting with the soul of the plant.”

Natural perfumes take a bit of getting used to if you are used to mainstream perfumes, which are much stronger smelling and last all day. Kis My Body suggests applying Kis perfume every four hours, which is why they come in good quality and very portable glass bottles.

Some perfumes contain synthetic fixatives that are very bad for your health, and that’s another reason why the lasting power of natural perfumes will always be less than the mainstream perfumes. One Kis customer bought both the 50ml spray perfume as well as the rollerball perfume oil and uses the rollerball to top up during the day.

The lasting power of the natural perfumes also varies greatly among individuals, depending on your skin type and other factors, but it will nearly always be less than mainstream perfumes. 

So as a consumer you may need to adjust your expectations if you are going down the healthy route of natural perfumes. You may have to apply your perfume more frequently, which is a pleasure and a natural pick-me-up because Kis perfumes use organic essential oils.

 

KIS MY BODY
T: 9787 8825

 

Endermologie on Humphries

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Peninsula Endermologie owner Niamh Hislop knows lipomassage protocols work. In her training as a general nurse and working at The Harley Medical Group, the UK’s leading cosmetic clinic, she witnessed the benefits endermologie offered her clients. Having identified the need for an affordable solution to cellulite and body contouring locally, and knowing that treatment results vary according to therapist, Niamh began Peninsula Endermologie with a results-driven focus.

“I’ve used this technique on myself and many more clients so I know it works,” Niamh said. “Lipomassage gradually reduces the appearance of cellulite and unwanted fat deposits. This technique has been used throughout Europe for over 30 years and has been proven with more than 140 clinical studies, plus millions of testimonials which demonstrate meaningful results. In fact, it’s the No.1 treatment for cellulite worldwide.”

Niamh uses established lipomassage and specialised endermotherapy protocols for naturally anti-ageing face and body rejuvenation and therapeutic indications too. For example, endermologie is also effective for the treatment of discomfort associated with fibromyalgia, myofascial pain, scleroderma, lymphedema, muscle spasms and delayed onset muscle soreness (DOMS).

To find out more, call Niamh today.

PENINSULA ENDERMOLOGIE WELLNESS CENTRE & CELLULITE SOLUTIONS

A: 120 Humphries Rd, Mount Eliza

M: 0434 946 209

W: peninsulaendermologie.com

FB:@peninsula.endermologie

 

Avoid back-to-school backpack pain

With all the excitement of packing new books, stationery, yummy lunches and super show-and-tell items we can forget one of the more important back-to-school accessories - the backpack!

We need to look after growing bodies and make sure we are preventing strains the best we can. Too heavy or ill-fitted backpacks are often the source of neck and back pain, but there are simple tips to look for when purchasing a new bag:

·      Two wide shoulder straps to help disperse the weight evenly – the two straps must also be worn.

·      Choose a bag that is close fitting to the body – look for a bag that fits just above the hips and below the shoulders and is no wider than the chest.

·      Waist and chest straps are helpful to transfer some of the weight from the lumbar spine to the pelvis.

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·      Choose padding around the lower back to ease the pressure from pokey objects.

Ensure that the bag isn’t too heavy and only has what is needed for the day. Once the bag is packed it shouldn’t weigh more than 10 per cent of the child’s weight. These tips from The Sports Injury Clinic’s physiotherapy team will go a long way in preventing injury and pain. 

 

THE SPORTS INJURY CLINIC

A: 365-367 Nepean Highway, Frankston

T: 9783 9990

 

Beat the heat for a deep sleep

Having trouble catching some summertime shut-eye? Tossing and turning when the heatwaves are burning? Never fear, The Sleep Coach Cheryl Fingleson is here to share her expert tips to help you sleep through the heat.

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During the day and before bedtime

Keep curtains and block-out blinds closed to avoid excessive heat entering your home.

Do not watch any screens or use your mobile phone before bedtime.

Drink enough water in the day to avoid waking frequently due to thirst and dehydration.

 

When it's time to get some shut-eye

Have a lukewarm shower before bed.

Wear cotton PJs or sleep naked.

Drink cherry juice (which produces melatonin), herbal tea or warm milk.

Spray your sheets and pillow with lavender oil to induce sleep and keep the mozzies away.

Keep a Thermos of ice water next to the bed.

 

If you don’t have aircon

Freeze your sheets.

Place ice water in a bowl in front of a fan.

Sleep downstairs because upstairs will trap the heat.

Sleep with a cold water bottle filled with ice water.

Keep a spray bottle next to your bed and squirt yourself when you feel too hot.

For more, check out Cheryl’s website thesleepcoach.com.au and Facebook page /TheSleepCoach