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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.

We all know how we feel after a long hard day on the job dealing with endless tasks and pending deadlines, meetings & what seems to be an ever-increasing workload. Besides the mental & emotional exhaustion from all these activities, your body can also start to show signs of stress & can start to take a toll. Senior physiotherapist, Darryl Reid, shares practical tips to destress your body.

We love easy meals! This recipe came when Feel Fresh Nutrition Community Manager and Nutritionist, Rosanne, threw some ingredients together that she had leftover in the fridge. As with many recipes, you can exchange one protein for another (e.g. chicken for seafood or fish), and one vegetable for another depending what’s in your crisper and your taste preferences. On the day she made this meal this particular combination really hit the mark!

Father’s Day is fast approaching on September 1st! Click through for some thoughtful gift ideas to show how much you appreciate your dad.

Breathwork is one of the fastest growing modalities in the Health and Wellbeing industry. Debate over “right” and “wrong” breathing is a hot topic. This may seem a bit ridiculous as breathing is a subconscious act that we have done since birth. Our Director Helen discusses how it may not be just a passing fad, and offers insights as to how breathing pattern disorders can occur and what you can do about them.

As a collective we’re experiencing unparalleled levels of fatigue, but why? Simply put, our bodies are trying to function in a world they just weren’t designed to live in. Belinda Reid from Metagenics discusses key nutrients to help support & protect your mitochondria against the brunt of daily stressors.

Introducing protein oats, or in this case ‘zoats’ thanks to the sneaky addition of veggies! What on earth are 'zoats' you ask? The name sounds pretty fancy, but it’s simply just when you add zucchini to your porridge, make it even more nutrient-dense. We promise you won't notice even it’s there!

Recently this phrase has become more and more popular with the media as it’s catchy, and let’s face it, the media love to get our attention with worrying headlines. So is it as bad as they say? We all know the negative effects of smoking and how damaging it is to your health. But is excessive sitting as bad for your health as smoking?

Most people have heard of migraine or tension headaches but the term cervicogenic headache has been less well known and commonly missed until recently. Cervicogenic simply means coming from the neck. Click through to learn more from Masters Physiotherapist, Katy Street.

Every year, the reminders come through. Emails, pop-up ads, and phone calls promoting and requesting you join the Auckland marathon, half-marathon, or a number of other race events. Running coach and physiotherapist, Paul White, discusses 4 easy ways to prepare for your race to safeguard against injury and have you fighting fit.

Grab and go snacks and meals are becoming essential as our lives get busier. When trying to juggle work, family and taking care of our health, food needs to be convenient. These egg and veggie mini muffins are perfect as a high protein grab and go breakfast, a morning/afternoon snack or as the protein portion of your lunch.

We are all exposed to toxins on a daily basis, from the foods we eat and the air we breathe, to the products we use in our home and workplace. The modern consumer marketplace features a multitude of products that are filled with toxins and chemicals. Making your home healthier and reducing toxin exposure doesn’t have to be expensive, or overwhelming.

Which nutrient helps alleviate the pain of inflammatory conditions such as arthritis, supports brain and skin health and also reduces the risk of chronic diseases including cardiovascular disease? Not sure? Here’s a hint: it’s found in seafood and is particularly abundant in fish. If you answered omega-3, you are correct!

One of the most common questions new mums have is "When can I return to exercise?" Unfortunately, there is no simple answer to this. Just like every pregnancy and birth is individual, so is the recovery time. Senior physiotherapist, Shannon, discusses the factors you should consider when returning to exercise after pregnancy.

Mother’s Day is fast approaching on May 12! Click through for some thoughtful gift ideas to treat your mum and show her how much you appreciate her.

It’s easy to be sceptical about the effectiveness of essential oils when it comes to mental or physical health issues, especially as so many companies promote them as a cure-all. There is, however, increasingly more scientific evidence to support the use of essential oils for overall health, including pain relief and reducing inflammation.

This is a great recipe for making on a Sunday as you can make enough for 3-4 lunches and store in the fridge. Keep it vegetarian, or add any protein of your choice! Keep it vegetarian, or add any protein of your choice for extra fats or flavour! Great combinations are Salmon & Avocado or Chicken & Hummus.

Masters Physio, Robyn discusses factors causing tendinopathy and how receiving the right physiotherapy treatment is essential to recovery.