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Whether you're an experienced runner, a new runner, or just getting back into it - calf strains are a commonality. They can be surprisingly innocuous, slow to resolve, and often repetitive in nature. Greg gives some simple tips to avoid this injury or recover from it.

The spikey ball can do wonders - if you know how to use it! Predominantly it is used for self-massage and trigger point therapy of tight or sore muscles. This can help to decrease pain, improve flexibility and increase blood flow to the area.

It's your personal trainer's favourite, your pilates instructor's staple, and the equipment item your physiotherapist nags you to use! The versatile foam roller is a game changer to your posture, your workouts, your tight muscles, and your stiffness pains!

When it comes to maternity clothing there are so many choices, maternity leggings are no different. There is an abundance of physical health factors to consider during pregnancy and the humble black pregnancy leggings may just be the answer you’ve been looking for – of course, it has to be the right maternity leggings because they are not all created equally!

Sure, working on the couch sounds like a dream. But, after a few days, you might be fighting aches. We want to help you with some basic and important tips!

Are you 1 of the 750,000 New Zealanders who suffer from osteoarthritis? It often presents with pain, with or without stiffness and swelling around the joint, and can result in a significant loss of function.

Did you know that you can get the benefits of essential oils by ingesting them? In the winter months, it is important to remain conscious of keeping up our water consumption. Learn about ways to include essential oils while staying healthy and hydrated!

This healthy easy to make recipe gives you a nutrient-dense, truly delicious meal that is light yet filling and easily customisable. This dish substitutes noodles for zucchini, and is completely dairy and guilt free! Remove the gluten, say goodbye to the carbs (or save them for dessert) and provide your digestive system with plenty of fibre that is tasty and perfect to serve to guests!

35,000 head injuries happen annually in New Zealand and while most people associate concussion with sports, data from ACC show the majority happen in daily life. 70% of concussions recover in 14 days, and 95% recover within 4-6 weeks.

Have you ever wondered if your diet has an impact on inflammation and joint pain? Feel Fresh Nutrition's Julianne Taylor, a Registered Nutritionist & Nurse, discusses the inflammatory process and the evidence of how what we eat impacts on our joints and muscles.

Are you finding you can't move like you used to? Finding the exercise classes available on TV too hard? Experiencing joint, arthritic, or lower back pain? Do you want a plan specific to you? We have prepared two new packages to be delivered ONLINE to help with your mobility and movement care while at home!

Chicken, mango and avocado taste glorious together, especially with fresh crunchy vegetables and a nice squeeze of lemon juice! With half your plate containing non starchy vegetables, a good portion of protein, and oh so nutritious fats, you have a winner winner chicken dinner on your hands here!

In its simplest form, mental health describes our emotional, psychological, and social well-being. Realistically, we are all likely to struggle with our mental health at certain points in our lives. Poor mental health has been linked with both the development of musculoskeletal pain and can be an outcome as a result of pain.

The Covid-19 pandemic has meant changes in lifestyles and a requirement of working from home. Although physical activity has been encouraged by the Prime Minister and Ministry of Health during this time, there is a risk of increasingly sedentary behaviours. While physical inactivity is one of the major contributors to lower back pain, it is the also the easiest practice to modify.

Aubergines are a great source of dietary fibre (necessary for a happy healthy gut), as well as a plethora of vitamins and minerals, including manganese, folate and potassium. These mini eggplant pizzas are a fun way to get more veges into your diet and the kids will love them too! Thanks to Danijela from Feel Fresh Nutrition for this recipe.

It is commonly thought amongst surgical patients that once their procedure has been performed, and they have been discharged, that their recovery is done and dusted and their surgery was a success. However, no matter how pin-point perfect the surgery went, this is only the first step to becoming the fully-functional human-being you were before your injury/condition developed.

A versatile dish that is perfect for either lunch or dinner, this recipe is sure to become a staple in your repertoire! This salad is best served as an addition to your pick of protein-rich food (e.g. grilled fish or chicken, tossed with tinned butterbeans…). A big thanks to Danijela from Feel Fresh Nutrition for this recipe.

When we think of a massage, most of us think of the oh-so-good feeling when someone lightly rubs your shoulders after a long day at work, providing an instant feeling of relaxation and freedom to relieve you of all your tension and worries. While this is loosely known as a typical ‘classic’ massage to enhance relaxation, deep tissue massage is in a category of its own.

If you like Mexican, you're going to love this Healthy Mexican salad bowl recipe idea from Kimberley at Feel Fresh Nutrition. Play around with different food combinations based on your preferences. As a general guide, aim for a balanced plate that includes non-starchy vegetables, protein, healthy fats & wholefood carbohydrates. Enjoy!

Hummus is super versatile as a dip - enjoy it as a snack with vegetable sticks, as a healthy sandwich spread or dolloped over a lunchtime salad. Next time you’re meal prepping, whip up a batch to keep in the fridge for the week ahead!

What a year it has been! Katy, Mark and Helen would like to take this opportunity to say a big thank-you to all of our valued clients. We feel so privileged to have this fabulous and growing community. Click through to see our highlights of this year and our focus for 2020.

These festive protein pancakes are a tasty way to sneak in some greens in the morning. The green colour comes from spinach, but don't worry, you won't even be able to taste it! Thanks to Emily White from Feel Fresh Nutrition for this recipe.

It's that time of year to spoil your loved ones. Whether they have been naughty or nice our gift guide is sure to do the trick!

These lemon and poppy seed muffins are seriously yummy! They’re a hybrid of lemon and banana in flavour, and have a nice consistency. They’re also free of gluten - in replacement of wheat flour they contain a nifty ingredient called coconut flour, which is basically powered dried coconut. A big thank you to Danijela Unkovich, from Feel Fresh Nutrition for this recipe.

Kiwi Quinoa's amazing recipe of quinoa & lentil balls served with lemon feta smash are amazing served hot or cold. Enjoy them as part of a buddha bowl with all your favourite greens and vegetables, avocados and top it off with a colourful kraut or kimchi.

There is a lot of conflicting information out there about dietary supplements. Majority of people have most likely felt lost when reaching for that bottle of vitamin C or fish oil capsules, wondering how well they’ll work, if they’re safe & maybe even if they’ll taste ok. You may even ask yourself whether you even need them at all! Click through to learn more about dietary supplements from Tara Germain.

Many granolas (even the 'paleo' ones) are pretty high in sugar. Even worse, it seems you have to sell a kidney to afford them! It is so easy to make your own, with a standard batch making twenty-four 1/4 cup serves. Store this in the freezer so the nuts remain fresh! A big thank you to Emily White, from Feel Fresh Nutrition for this recipe.

With 20% of Australians and New Zealanders suffering from chronic pain, and pain being the most common reason someone will visit a healthcare Practitioner, there is no question that we’re nations in pain and inflamed! Claire Murray, naturopath, discusses how inflammation is caused and provides options for how to manage it naturally.

Spag bol is a fabulous mid-week meal - it’s easy-breezy to whip up, beloved by the whole family, and a tasty way to get in a whole heap of veggies! This version is also lower-carb, swapping pasta for courgette noodles which can be whipped up easily using a spiraliser or veggie peeler. Alternatively, just use normal pasta if this is you or your families preference. It also has the option of making it fully plant-based or vegan, subbing lentils for mince.

Regardless of your age, an arthritis diagnosis doesn’t necessarily mean doom and gloom. Many people can lead a full life with arthritis, often without even noticing symptoms. The key is keeping strong and active throughout your life.  Masters physiotherapist and director, Mark Quinn, discusses common questions and solutions for those coping with arthritis.