March 2024 Newsletter

Welcome to our March newsletter.  We are highlighting the importance of good sleep this month as we celebrate Sleep Week
on the 10 – 16th March

There is  an important connection between your sleep and your health and well-being and some habits can help you become your best slept self.

As we highlight Sleep Awareness, it is essential to reflect on the profound impact that quality sleep has on our overall health and well-being. In our fast-paced and digitally-driven world, the significance of sleep often takes a backseat, leading to a myriad of health issues.

This annual awareness week serves as a timely reminder to prioritize and understand the crucial role that sleep plays in maintaining a healthy lifestyle.

We have stocked up on our favourite sleep aids – Amazing Oils Magnesium products and great pillows.  Talk to your physio or our admin team about the Magnesium products and how they can help your sleep – we love the Sleep lotion that includes lavender and camomile !
Have a great month – Jules x



The Pillars of Health: Pain, Mood, and Weight:

1. Pain Management: Quality sleep is intricately linked to pain management. During the deep stages of sleep, the body undergoes crucial repair processes, including the restoration of tissues and the release of growth hormone. This restoration is vital for managing chronic pain conditions such as arthritis or musculoskeletal issues. Lack of sleep can exacerbate pain perception, making it essential to prioritize restful sleep to alleviate discomfort and enhance overall well-being.

2. Mood Regulation: The relationship between sleep and mood is profound. Sleep deprivation has been closely linked to increased irritability, anxiety, and a higher susceptibility to stress. Adequate sleep allows the brain to process emotions and consolidate memories, contributing to a more balanced and resilient emotional state. By recognizing the impact of sleep on mood regulation, individuals can empower themselves to prioritize rest, fostering a positive mental outlook.

3. Weight Management:
 Weight management is a multifaceted challenge, and sleep plays a crucial role in this aspect of our health. Sleep deprivation disrupts hormonal balance, leading to an increase in appetite and cravings, particularly for sugary and high-calorie foods. Additionally, fatigue from lack of sleep may reduce motivation for physical activity. By embracing healthy sleep habits, individuals can support their weight management goals, contributing to a holistic approach to overall health.


  1. Invest in a Comfortable Mattress and Pillow: The quality of your mattress and pillow directly influences the comfort of your sleep environment. An outdated mattress or an unsupportive pillow can lead to discomfort and disrupted sleep. Consider investing in a mattress that suits your preferences and provides adequate support for your spine. Similarly, choose a pillow that aligns with your sleeping position, promoting proper neck and spine alignment.
  2. Mindful Nutrition and Hydration: Be mindful of your food and drink intake, especially close to bedtime. Avoid heavy meals, caffeine, and alcohol, as these can interfere with your ability to fall asleep. Opt for a light, nutritious snack if you're hungry before bedtime. Additionally, staying hydrated is crucial, but try to limit fluid intake close to bedtime to avoid disruptive trips to the bathroom during the night.
  3. Create a Relaxing Pre-Sleep Routine: Establish calming pre-sleep rituals to signal to your body that it's time to wind down. This could include activities such as reading a book, practicing gentle stretches, or engaging in mindfulness meditation. These activities can help quiet the mind and prepare your body for a restful night's sleep.
  4. Consider Magnesium Supplements: Magnesium is a mineral that plays a crucial role in muscle relaxation and the regulation of neurotransmitters involved in sleep. While it's important to consult with a healthcare professional before starting any new supplements, incorporating magnesium-rich foods into your diet or considering magnesium supplements under guidance may contribute to improved sleep quality.
  5. Mind Your Sleep Environment: Evaluate your sleep environment for factors that may disrupt your rest. Keep the bedroom clutter-free, and ensure that the room is adequately dark. Consider using blackout curtains or an eye mask to block out external light, and use earplugs or a white noise machine to minimize disruptive sounds.
  6. Exercise Regularly, But Timing Matters: Engaging in regular physical activity promotes overall health, including better sleep. However, try to finish intense workouts at least a few hours before bedtime, as exercising too close to bedtime may have an energizing effect and make it more challenging to fall asleep.
  7. Manage Stress and Anxiety: Practice stress-reducing techniques such as deep breathing, progressive muscle relaxation, or meditation. Managing stress and anxiety before bedtime can help calm the mind and create a more conducive environment for quality sleep.
Remember, individual sleep needs can vary, so it's essential to pay attention to what works best for you. By incorporating these additional tips into your routine, you can further enhance your sleep quality and embrace a more restful and rejuvenating night's sleep





Physiotherapist Ashgrove – ( Dance

Olivia graduated as a physiotherapist from Griffith University in 2021. While studying, Olivia had been our regular Saturday Pilates instructor and created close relationships with our clients while assisting them in achieving their goals.

Olivia's first love is ballet. She trained at the School of Alberta Ballet in Canada where she grew up prior to relocating back to Australia with her family. She has a passion for movement which stems from her background in various dance styles and believes strongly in the role that exercise plays in injury management and prevention as well as health and wellbeing.
Liv is our resident Dance Physio and conducts our pre-pointe assessments and is available for dance physio consultations.


Physiotherapist West End – (Climbing

Growing up in the USA, Mary completed her Bachelors of Exercise Science in 2009 from the University of Massachusetts Amherst.  She completed her Doctor of Physiotherapy degree from Bond University in 2015.    

Mary enjoys treating a wide variety of musculoskeletal conditions and assisting with injury prevention.  Some of her experience lies with being a certified strength and conditioning specialist(CSCS) in the US.  She played Division 1 field hockey at Umass Amherst for 4 years while completing her Exercise Science degree.  After graduating, she utilized this by coaching college and club field hockey along with creating functional exercise and strength programs.

Mary's passion lies with functional exercise and movement based treatments combined with a manual therapy approach, including manual techniques and dry needling.

She enjoys applying a holistic approach to treatment, utilizing Pilates and assessing biomechanics and postures.  She is an APPI trained pilates instructor, completing Matwork levels 1-3 in 2017.  

Her special interest areas include rock climbing injury management including fingers, wrists, hands and all musculoskeletal injuries.

Mary is an avid rock climber and can almost always be found rock climbing outdoors around Southeast Queensland in her free time.  She enjoys training and climbing at Urban Climb during the weekdays with friends.


Poor running technique can be a contributing factor to injury, resulting in time off from training and interruption of your routine. For athletes or serious runners, poor technique can be what's holding them back from performing injury free at their best.

Depending on your current situation and goals, the benefits of a running assessment include:

  • Improving your ability to run more efficiently for longer
  • More sustainable movement patterns - learn to use and recruit your larger muscle groups
  • Ease of running - it will feel easier, therefore allowing you to move better and for longer
  • Observe and analyse your running style through video