Amaroo Wellness

23/03/2026

No equipment, no worries.

If you’re looking to start a strength or fitness journey, you don’t need a gym or equipment to make it happen.

Give these 3 exercises a go as individual exercise or combine them into a little circuit to really get leg feeling it.

They will strengthen your glutes, hamstrings and quads. If 10 reps is too easy, aim for 15-20 of each.

Tips:

1. Curtsy Lunge
* front foot and knee stay straight
* Test yourself with a long stride
* Keep torso upright

2. Bulgarian Split Squat
* foot straight, knee tracks over toe
* Hinge forward at your hips to sit further back in the glute
* Stay more upright with the torso if you want to work your quads more than glutes

3. Lateral Lunge
* Keep foot straight(not like me in the video😳)
* Push back into the hips
* Take a wide step

17/03/2026

Keep lower back pain away.

3 Stretches I do regularly to keep lower back away.

1. Elevated pigeon
• stay straight in the back, hinge from hips
• sink into back leg to increase stretch
•can be done on the edge of bed, couch or chair
• stretch should be felt in glutes

2. Modified Frog
• keep the back flat - tabletop
• sit back into the hips
• can hold the stretch or rock back into it
• you should feel on the inside of the leg

3. Couch stretch
• knee on ground as close to bench as you comfortably can
• squeeze glute of knee on ground to increase hip flexor stretch
• lift arm and lean back on 45 to stretch the psoas - will feel a side stretch
• can use anything you can put your foot up against
• stretches quad and hip flexor

27/02/2026

Busy Parents - here’s 3 simple body weight exercises that you can do at home and help strengthen your whole body.

Reverse Lunges:
• 10-15 each side
Tips:
• knee over toes
• drive up through the full foot

Modified Side Plank on elbow:
• 30-60 second hold
Tips:
• engage glutes
• keep hips in line (straight through the body)

Plank with shoulder taps:
• 6-10 each side
Tips:
• chest over hands
• slow and controlled movement working on stability through your body

Repeat each of these 3 times 👍

25/02/2026

3 Simple Stretches to help relieve lower back pain.

Lower back pain can be caused by tension through the front and back of the body, especially due to hip position and tightness of muscles around the spine.

This pain may be relieved through stretching not only the lower back, but also the glutes and hip flexors.

Often on the treatment table, I see people with a weakness through either their core or glute muscles which can also contribute to the pain and tension of surrounding muscles.

Chuck these stretches in your toolkit for managing back pain.

09/10/2025

10/09/2025

Hormonal Issues?? 🙋‍♀️

If you're experiencing any of these symptoms...

❌ Painful ovulation, periods or in*******se
❌ PMS, Moodiness, Emotional roller coaster at certain times of the month
❌ Bloating, breast tenderness or excess fluid
❌ Heavy periods and clotting
❌ Digestive issues close to your period
..but you've been told to simply take pain relief and/or go on the Pill to manage it??

Then Naturopathy might just be the answer you're looking for.

These symptoms are your body's way of communicating that there are underlying hormonal imbalances, gut issues and lifestyle changes needing to be supported.

Naturopathic medicine can be an amazing tool to implement to bring back balance to your hormones.
Balancing our hormones is like tending to a garden, many factors are at play but it can flourish with the right ingredients and care.

How do we achieve this?

✅ Work with an experienced and qualified Naturopath
✅ Comprehensive Pathology and Urine Metabolite testing to get an accurate screenshot for measurable change
✅ Thorough Referrals to medical professionals as needed based on your symptoms/test results
✅ Support gut health and liver clearance of hormones
✅ Boost essential nutrients needed for optimal hormonal function
✅ Herbs to regulate the underlying issues and also manage symptoms
✅ Reduce inflammation in the body through a supportive way of eating and fasting with your cycle
✅ Nourishing your body by avoiding and reducing exposure to stress
✅ Bringing back joy and pleasure into life

I have worked with hundreds of women to support their hormones and love helping women feel empowered as they grow in their knowledge and understanding of their cycles and experience positive change.

DM me for more info, or jump online directly and book a Comprehensive Naturopathy & Wellness consultation.

Based in a peaceful office amongst the trees, just out of Palmwoods.

Jodie 🥰

17/07/2025

Our unique spaces at Amaroo Wellness 🥰

Ryan works from the main studio (first driveway) and Jodie works from the “tiny” office (second driveway) at Amaroo.

Together we are both passionate about helping everyday people, like ourselves, live lives that allow them to feel well, be happy and stay aligned with their values.

Ryan offers Personal Training, Remedial & Sports Massage and the use of the Infrared Sauna. 💪 💆

Jodie offers Naturopathy & Wellness, Bowen Therapy & Bodywork and Community wellbeing 🌱 💆‍♀️

Bookings can be made online 🙂 We look forward to serving you in your wellness journey.

10/07/2025

A little hello 👋 from me, Jodie. Happy to have set up my space here at Amaroo Wellness’s tiny office.
I offer down to earth, real and affordable Naturopathic care and gentle Bodywork with over 20 years of experience.
Comprehensive support through to complimentary support - I’m keen to meet everyone in their place of need and really help you find your version of wellness.
I hope this helps you get to know me a little. Looking forward to meeting you all… Jodie xx

22/05/2025

EXCITING NEWS:
As of July, Jodie is returning to the Amaroo Wellness team!
After a much needed break from over 20 years of practice, she is back, more passionate than ever about providing honest, accessible and effective health care and healing to everyday people, just like the two of us.
You can read all about it on the website and bookings are now open. Jodie offers Naturopathy & Wellness, Bowen Therapy and Energetic Healing Sessions.
www.amaroowellness.org

11/05/2025

Hey 👋 hinterland family!

If you’re chasing a Massage this week, space has opened up on Wednesday mostly, and one spot each on Monday (1pm) & Tuesday (2:30/3pm).

Shoot me a DM or book in via the link on Fresha.
Ryan 🙂

If you’re new to Amaroo Wellness , I’m located 5 mins out of Palmwoods.

27/04/2025

Hey everyone 👋

Just a couple of spots up for grabs this week for Remedial Massage……
or if you’re wanting to do Personal Training/Weightloss/Online Training consultation.

Wednesday: 8am or 11am

Thursday: 11am or 12pm or 3:30pm

Shoot me a DM to book in or book direct via the online system: https://www.fresha.com/book-now/amaroo-wellness-yxg2usfd/all-offer?share&pId=611059

Thanks guys,
Ryan 🤙

17/04/2024

Prioritising us while the kids are at school😃

Working together around kids, work and any other bits the roller coaster of life has install for us!

We even had Kondalilla all to ourselves💜