As we start to move into the colder months, it important to be looking ahead with your family health. A transition towards warmer foods, increasing immune-supportive supplements and washing all your winter clothes and blankets are some of the few steps you can take towards thriving throughout winter. For many (like me) who thrive in […]
Author: Kate Wood
Are you ready for life?
Are you ready for life? I love the theme chosen this year for the National Spinal Health Week. The quality of your health begins BEFORE conception. So the health of your parents before they conceived you directly impacts the quality of your life NOW. So what that ultimately means is that your health choices not […]
Easter chocolate cake / cupcake recipe
Easter chocolate cake / cupcake recipe Ingredients – Cake 100g sugar free, dairy free chocolate (or try our homemade chocolate recipe here!) 1 cup almond meal 1 cup banana flour (you can just use 2 cups almond flour if you don’t have or like banana flour) 1 cup milk (we use Coco Quench) 100g coconut […]
How to do Easter the healthy way
Whether Easter is a religious celebration or an excuse to eat chocolate for you, there is no need to let the Easter festivities get you off track from your health goals. In our home, the focus is soundly on spending quality time with family and enjoying yummy food. Each year I create an Easter scavenger […]
Xtend Barre Dee Why
To celebrate the impending opening of the beaches newest state-of-the art fitness studio, Xtend Barre Dee Why, we asked owner, Liz Nable to crush some of the long held myths about barre workouts and why it’s such an amazing full body workout. 5 THINGS YOU NEED TO KNOW ABOUT XTEND BARRE BEFORE YOU TRY IT! […]
Vedic Meditation
Carly McDowell from the MEDITATION BASE explains Vedic Meditation. 1. What is Vedic Mediation? Vedic Meditation is a natural and effortless mental technique that is practiced for 20 minutes twice a day. It works to neutralise stress, enhances the body’s natural ability to heal and promotes a deep state of rest. The benefits of this […]
Common basketball injuries and how to avoid them
Common basketball injuries and how to avoid them Basketball is a highly popular sport in Australia, with all ages and fitness levels playing the sport. Indeed, many basketball players dream of slamming dunks like Michael Jordan, but due to the dynamic and powerful nature of the game, these dreams are often cut short by basketball […]
Spring into the sporting season
Spring into the sporting season For over half my life I was an elite track runner. I had no injures as a child when my body was young and supple, even though I used to train 7 days a week. I didn’t stretch, I didn’t eat breakfast before I trained, I didn’t drink any water […]
It’s not the destination, it’s the journey
I can’t believe it’s February already! Hopefully you have utilised the amazing Health Space Christmas / New Years vouchers in January and are well on the way to achieving your health goals for 2019. If not, then there is still time. The more effort you put into planning your year and thinking about what you […]
Here’s to a better 2019 – fewer things, more adventure
Happy new year! January is often seen as an exciting time. New beginnings, fresh start, clearer head space, a time to set new goals and the energy and excitement of what lies ahead. It’s also a time many people choose to do a detox or participate in dry January (no alcohol) as a way to […]
Sugar: is it ok to eat?
Natural vs. refined sugars Sugar: is it bad or is it not? What about refined sugar verses unrefined sugar? Or natural sweeteners? Liquid verses granulated? Fructose our glucose or sucrose? There are so many variations, no wonder people are so confused! Food (and indeed, sugar) are part of our lifestyle. Celebratory foods such as birthday […]
Sleep, massage and its effect on pregnancy
Sleep can be difficult during pregnancy. A number of uncomfortable symptoms such as urination frequency, exhaustion, indigestion, discomfort, night-time leg cramps, restless leg syndrome, difficulty breathing (sleep apnoea), anxiousness, depression, back pain, sciatic nerve pain and a moving foetus can keep an expecting mother up all night. However, disruptions to sleep can have negative consequences […]
Are your sleep problems normal?
Sleep problems are very common, but they are NOT normal. Up to 45% of Australians reported they have disturbed sleep that affects their health in 2017. However, sleep is one of the most important factors in achieving and maintaining overall optimal health. For example, did you know that quality sleep is one of the most […]
How to have a beautiful birth, with She Births Nadine Richardson
Nadine Richardson, doula-turned-entrepreneur, founded She Births® in 2008 when she realised that a majority of pregnant women and their partners were going into labour uninformed and unprepared, leading to many avoidable traumatic birth experiences. We spoke to Nadine recently and asked her to share her tips on how to have the best birth experience possible […]
Happy Women’s Health Week! September’s Out Of The Woods Comment
Women’s health is a massive topic and as a woman myself, I have learnt so much through my own health journey. Women have a different and very delicate balance of hormones that need to work in coordination in order to be optimally healthy. Unfortunately these hormones are out of balance long before many females have […]
Dr Kate Wood returns to practice at Health Space Mona Vale!
We are super excited to welcome back Dr. Kate Wood to practice part time, starting in September, after spending some time with her beautiful children Max & Mimi on maternity leave. Due to Kate’s availability she has changed the structure of her appointments and pricing to maximise her extensive skill set and time with us. […]
Tips And Tricks For Avoiding Knee Injuries This City 2 Surf
With the upcoming City 2 Surf and other fun runs, it is tempting to leave training until the last minute, then throw on a pair of sneakers to head out for a run. This often leads to injury as the body is not prepared to sustain the loads that running can have on the body, […]
How to Rock Your Run This City2Surf – August Out of the Woods
Whether you are someone who, like me, absolutely loves running, or whether you just can’t imagine why anyone would choose to do something so torturous, running and walking is an integral part of our lives. Personally, running makes me feel free and happy, and as an ex-elite athlete, I know I am among thousands who […]
The Big O (Ovulation) And How This Affects Your Chance of Falling Pregnant
How much do you really know about your menstrual cycle? Is it really important to you? Should it be? The bottom line is that if you suffer from any abnormalities with your monthly cycle like Premenstrual Syndrome, irregular menstrual cycles, difficulty conceiving, period pain, heavy bleeding, PCOS, endometriosis or hormonal irregularities then the answer to […]
Out of the Woods: July comment from the founders
Thinking about having a baby in the next year or two? Trying to get pregnant and it’s just not happening? Then you will love this newsletter! Did you know that eggs you are born with as a female are the eggs you have for your entire life Did you know the quality of your eggs […]
