Call: 03 9077 3673
130 Bank Street
South Melbourne 3205
email instagram twitter linkedin facebook

Can you Exercise During Pregnancy?

pregnantpi_20180510-035302_1
Pregnancy results in a vast array of changes to both our physical and mental bodies. The average weight gain for women is 10-12 kg, however, this weight and load is not just on the belly. This rapid time of change creates alterations to our breathing, flow of blood and digestion of food. Hormonal changes are well known, but our emotional wellbeing and metabolic changes can be just as pronounced.

Exercise during pregnancy is both safe and beneficial for healthy women and their unborn child.

Some of those benefits include;
-Increased energy
-Reduced back and pelvic pain
-Decreased risk of complications (pre-eclampsia and pregnancy-induced high blood pressure)
-Improved posture and circulation
-Weight control and stress relief
-Faster recuperation after labour
Continue reading
79 Hits

What is Health

dreamstime_m_35865083

What is health? What does it mean to be healthy, and how do we attain it? The definition of health in the dictionary is:

“The state of being free from illness or injury”

Sounds simple enough doesn’t it, however, health will mean different things to different people depending on their values and beliefs and what they want out of life. I invite you to join me in this blog to explore what factors can influence our health from a holistic perspective. Just identifying area’s that you perhaps didn’t realise were affecting your health could change your whole perspective and find new levels of health you didn’t think were possible.

There are many factors that influence our health some of which are the same for everyone, regardless of whether they deem it important to them or not. Two of which probably come to mind quite quickly as seen below.

Continue reading
219 Hits

Shoulda Coulda Woulda

22THE-ARTERY-IS-THE-RIVER-OF-LIFE-HEALTH-AND-EASE-AND-IF-MUDDY-OR-IMPURE-DISEASE-FOLLOWS221
Past intentions, potential opportunities, failures or complete misses that went over your head until it was too late - shoulda coulda woulda summates the indifference and the annoyance experienced with these events. Even the simple things that we might have missed play on our mind, especially when our future self-experiences the ill-effect of a previous hypothetical possibility. A job interview gone wrong, past relationship gone bad, indulging in laziness: the applicable list is long and laborious when you think about it. But what if you could create a relevant and meaningful change or solution instead? In this piece, I offer up a slice of my personal vulnerabilities to help unpack the difficulties in addressing what we would rather not.

To quote a media-guru buddy, “The best time to start an Instagram account was 10 years ago…. But…! The second best time is now”. I love this, and I repeat this all the time. At face value, it seems irrelevant to health and osteopathy, but really it circulates back to the previous point and challenges it. This quote (or attitude if you will) does not dismiss our regretful past action or choice, instead, it acknowledges it and we begin to accept what happened rather than ignore it. Accepting of the fact can be difficult especially if it reverberates into the future with consequences, but it’s important if we are to ever move forward. All of a sudden coulda woulda doesn’t seem so set in stone and the door begins to open, allowing for action that you shoulda done way back when.
Continue reading
291 Hits

Time & Space

dreamstime_s_44077699
Time and space are the two things that are lacking in most peoples lives today. Everybody seems to be time poor and it is starting from a younger age as kids schedules seem to be overwhelmingly busy. With every waking moment there seems to be less space to park your car, less space in our backyards if you're lucky enough to even have one, less space to sit on the aeroplane, there is less space for your thoughts, less space in your body and less space in life to explore who you actually are beneath your skin.

I invite you to join me on this journey of exploration of how time and space changes everything from your autonomic stress response to changing the way you think and respond to circumstances.

In order to embark on this journey, I must share with you my own personal journey one in which I have hesitated to share purely because it is hard to stand firm in your own vulnerability, which inevitably comes with sharing a part of yourself with the world, (however few people read this blog).
Continue reading
256 Hits

Mind over Tension

Mind over Tension
Tension is the result of something being stretched, strained or put under pressure.  In our bodies this relates to tight muscles and can lead to tension headaches.  Tension can build up in our bodies over time starting with a bit of tightness in our hamstrings, perhaps it moves on to the middle back until it eventually creeps up into the neck and shoulders, if you are very tense you might find yourself grinding your teeth at night and waking up with a headache in the morning.

We all know that tension is what causes tension headaches, hence the name; but what are the forces that cause tension in the first place? And how do we avoid that dreaded ache in our heads?
Continue reading
388 Hits

Cleansing; What's all the fuss about?

Cleansing; What's all the fuss about?
Have you ever wondered why at a certain age it was no longer easy to shed a few extra kilo's?  Or how you can no longer eat what you used to eat without seeing it in your hips or thighs?

Have you ever wondered why as you get older everything seems to slow down, like your digestion, metabolism, walking even thinking?

It has always baffled me when I hear people say "But you can eat what you want you're a teenager, I used to eat what I wanted when I was your age until I started to put on weight and I have struggled to get it off since".  We all have this common misconception in society that is ok to abuse your body when you are young because you are young and don't have to worry about the consequences until you get old, then when you get old you start to wonder why you didn't look after yourself.  Maybe its because the young teenager had it in their brain that "you can eat what you want when you're a teenager...."

Our teenage years are where we set the foundation of our health or disease for the years to come, this is where we develop habits that will transition into our adult lives.   It will also determine how we deal with our emotions in certain situations.Putting excess weight on does not happen over night, athritis does not happen overnight and neither does cancer. Most lifestyle diseases that are all on Australia's hit list of leading killers develop over distance and time and can be determined by lifestyle factors such as diet and exercise.


So what does that have to do with cleansing?  Well everything.....

Continue reading
9373 Hits

Being Healthy In The Office

Being Healthy In The Office

Being still causes stagnation in the body, when we move blood pumps quicker, waste removes faster and the lymphatic system works to get rid of toxins, our breathing depth becomes larger and we breathe out more toxins too. When we sit for long periods stagnation develops, oxygen is not pumped around the body as fast, waste removal slows, the lymphatic system has no valves and relies on movement to function, therefore when we sit the lymphatic system is only working through the movement of your breath. When we sit at the desk most of us slump at some point, when we slump we put pressure on our diaphragm, the main muscle for breathing, our breath tends to get more shallow as a result. So less oxygen enters the blood and less toxins leave through our breath. When we are busy and stressed you may notice that you also hold your breath and breathe even shallower without even realising it.   When we slump we also squash all of our abdominal organs and digestion becomes hard and requires more energy.

 

Continue reading
1997 Hits

Autonomic Stress

Autonomic Stress
Stress is a common word used in society today, but what exactly is stress and what effect is it having on our daily wellbeing and longevity?
The truth is that stress has many different emotions and many different faces and stress effects our daily wellbeing in more ways than we are conscious of.

Stress also has automated pathways in the body, have you ever felt like being stressed just happened to you?  Well maybe it did.  The body has what we call an autonomic nervous system, this literally means that this system runs automatically. The autonomic nervous system is apart of our peripheral nervous system and has two parts; the Sympathetic nervous system and the Parasympathetic nervous system.

The Sympathetic nervous system is responsible for our "fight or flight" response; the Parasympathetic nervous system is responsible for our "rest and digest" response. To create wellness in the body we must have a well balanced autonomic response to situations, which includes having a balanced autonomic nervous system.

But the million dollar question is how?  How do we create an environment in which we all have balanced autonomic nervous systems?
Continue reading
1936 Hits

Health & Imagination

Health & Imagination
"What is now proved was once only imagined" William Blake 


Imagination forms a very important aspect of our creative development, it starts with a simple fairy tale when we are children.  Through the mind of a child the world is full of exciting things that can be reality and also imagination.  Imagination provides us with necessary development of the senses and visualisation skills. Sadly as we get older our opportunity to Imagine diminishes with age.  We are all told at school to stop imagining and start working hard, which is great for those left brain minds that are accustomed to subjects like maths, but what about the creative right brain types?  What about our musicians, our web designers, our inventors our sports people?  What about those minds that can create the world they want to live in?
Continue reading
2566 Hits

Courage and the Reason to Try:

Courage and the Reason to Try:
"The only real failure is the failure to try; and the measure of success is how we cope with disappointment"

Personally I love this quote, too many people are "getting through life" and not enough are "enjoying life".  It is not enough to' just get through the day', each and every day passes with the same mediocre standard as the day before, and before you know it, you will be wondering where the days went and what on earth
you actually did with them.
  Passion does not come to you, you must pursue it, and as you open yourself to life new doors will open and opportunities will form and flow. But It starts first with the decision to try, regardless of the possible disappointments along the way. 
Continue reading
2559 Hits

"TODAY'S ACCOMPLISHMENTS WERE YESTERDAYS IMPOSSIBILITIES"

"TODAY'S ACCOMPLISHMENTS WERE YESTERDAYS IMPOSSIBILITIES"
"TODAY'S ACCOMPLISHMENTS WERE YESTERDAYS IMPOSSIBILITIES"

This quote really sits home for me when we talk about Mount Wellington.  I grew up in a house that overlooked the Derwent River with a spectacular view of this monstrous mountain.  In terms of size the mountain is not monstrous compared to the likes of other mountains in Australia, but it certainly looks like it in Hobart, and when you are trying to get your head around attempting to run this monstrosity then the quote above seems quite fitting. 

For 19 years this Mountain was at the backdrop of my existence, it was always there, I could see it from my bedroom window, from the lounge, from our backyard, from the classrooms in which I sat and from most places you go in Hobart Mount Wellington forms the backdrop.  I never imagined that one day I would attempt to run up it and complete a seemingly impossible challenge.  To me this Mountain is a representation of all obstacles I have faced and yet to face.  So I decided to enter in the 20th anniversary Point to Pinnacle event, 21k from sea level straight up to the pinnacle of Mount Wellington with an incline of 1270 meters.  For the last 20 years thousands of competitors have entered the event and conquered the seemingly impossible, including my great uncle Chris.  My uncle Chris is unwell at the moment and fighting a battle of his own, he has competed in this event numerous times starting in his 60's, he was the source of my inspiration, if he can do it, so can I was my attitude.
Continue reading
4947 Hits

SUP Boarding Ultimate Core Strength Exercise

SUP Boarding Ultimate Core Strength Exercise
Stand Up Paddle Boarding
"Why I think its one of the best forms of exercise to strengthen your core, create impeccable balance and reverse all those bad postural habits"
By Alli Van Ommen

Stand up Paddle boarding is taking off in popularity throughout Australia. I have been wanting one for over 12 months and in October I recently purchased my first board in preparation for a summer on the water.  

Stand up Paddle boarding in my opinion is on of the best ways to get a great overall strengthen of the body and the all important core.  Most of you who have been treated by me have all heard me at some point talking about the importance of your core strength and how it sets the platform for your arm and leg strength.  However there seems to be a misconception about what core strength actually represents.  

When I speak about core strength I am talking about the whole body's ability to adjust to a movement to keep the body stable, it doesn't just involve the rectus abdominus muscle responsible for your 6 pack or lack there of..... It involves multiple muscles in the body including your pelvic floor and lower abdominals in combination with the nerves in your feet (propriception) sending messages to the brain with information about where your body is in space in conjunction with your postural muscle correction from the all important Psoas and QL.  All too often I see in practice people who do too many crunches and develop only one muscle in the abdomen and create a system where the diaphragm over-rides the rest of the system, which eventually creates weakness in the chain and causes back pain amongst other injuries and niggles. 
Continue reading
15775 Hits

Alli's 28 Day Cleanse Journey

Alli's 28 Day Cleanse Journey

On the 1st of September I started a health journey that not only lasted for 28 days but set the platform for my ongoing health and wellbeing for years to come. September is the last month of my 28th year and it was a bout time I commenced an extended cleanse to honor myself and heal my body.  I know a lot of you may think that I am quite healthy and that I may not need to cleanse, but let me be honest with you all, for years now I have overdone myself and burnt the candle at both ends, being an athlete for so many years and pushing yourself to the limit set me up to burn out from as young as 16.  I love challenges and setting goals and throwing myself in the deep end, which isn’t a bad thing if you really listen to your body, but when your young and haven’t learnt to read the subtle signals your body communicates with you, then you can be in for a roller coaster ride.  The name of my business is Without Limits, but this statement does not mean push and push and to you reach that limit, it means being smart, listening to your body and knowing that less is more sometimes and instead of pushing through, allow time to rest and rejuvenate and see where that takes you, and believe me when I say I speak from experience when you get the time to rest, reflect and rejuvenate you are still on the path to reaching those goals if not more so.  So this 28 day journey for me was about taking a step back and stopping to smell the roses.

Continue reading
4978 Hits

Foundations of Health

Foundations of Health
Building a foundation of health starts from the smallest of habits.  It can be as simple as getting up every morning stretching your legs and taking 5-10 minutes to slowly get ready for the day by honouring yourself and your health.  To build a foundation make some warm water with the juice of half a lemon squeezed into the water.  Not only do you get the benefits of cleansing your liver kidneys and bowel daily but you also are making time for yourself before you start your busy day.  By simply making this your daily habit you will increase your longevity and wellbeing.  

Are you someone that waits until the last minute to get our of bed after you have snoozed a few times?  Do you rush into the shower and race out the door, grab a takeaway coffee before getting into work for the day?  If this sounds remotely familiar to you, then your days will only ever consist of stress and rushing from appointment to appointment.  When you rush and don't make time to sit down and eat your food or take a 10 minute time out to relax during the day; then your body continually releases stress hormones that can impede digestion and cause stress on your liver, which over time will gradually effect your health and wellbeing until you finally crash and burn. By simply taking 5-10 minutes in the morning to make yourself a lemon in water drink and take the time to enjoy it before you eat or drink anything else, then you are setting the foundation for your day and not just that day, but each and every day after that, creating a lifelong healthy habit, which is one way to set the foundation of your health not just for the day, but for your life.  Honour yourself and your health each and every day because disease does not just happen over night it develops over time and it can be so subtle that you barely notice it until it may be too late.  If you want to be healthy now and as you age; then set a foundation for your health every day.  Stay tuned for more healthy hints for building your foundation of health next blog post.
Continue reading
11869 Hits

Flu Fighting Tactics

Flu Fighting Tactics
Have you ever wondered why you may get the flu and everyone else is dropping like flies accept for that one person in your office that never gets sick, or it may be your partner, no matter how much you cough and splatter on them, they still don't get sick......
Continue reading
42435 Hits

Healthy Feet

Healthy Feet
Healthy feet are extremely important for your health.  Are your feet cracked?  Are they curled over at the toes? Do your feet look pale?  Is your big toe moving outwards in direction?  Your feet are so important yet we tend not to make that connection with our health.
Continue reading
2623 Hits

Balance

Balance
 
Such a simple thing balance, it may seem simple but how good is your balance?  Can you balance on one foot without falling over?  Can you close your eyes and balance on one foot?  If your balance is bad and you are under 50 how bad do you think your balance will be in another 30 years time?  
Continue reading
10654 Hits

Athlete Development


Without Limits Health & Osteopathy is dedicated to providing athletes with all the additional tools needed to become the best athlete they can be.

Newsletter Signup