The Muscle Suite

The Muscle Suite Massage Therapy & Movement Practices

My Preferred Recovery Tools For me exercise is performance based, I train to compete. Regardless if you’re a competitive...
27/07/2025

My Preferred Recovery Tools

For me exercise is performance based, I train to compete. Regardless if you’re a competitive athlete a weekend warrior or exercise to keep fit and healthy you want your day to day performance outcomes to be the same - optimal.

My training consists of a 5-day split: 2 lower body and 3 upper body sessions, and I hit 10,000 steps a day. I move because I love it, but that doesn’t mean I don’t get sore, fatigued, or hit days where I simply cannot be F$&cked.

So how do I keep showing up for my body and ensure it performs how I need it to?

These are the non-negotiables in my recovery toolbox:

🧠 Nutrition – I track my food to make sure I’m fuelling properly, not just eating for the sake of eating. It’s performance-focused nourishment.
😴 Sleep – 6–8 hours minimum. For me, 7.5 is my sweet spot. It’s where recovery and performance meet.
📆 Routine – It might seem boring or restrictive, but it gives my body rhythm and my mind clarity.
👐 Bodywork – Every 4-6 weeks, massage and osteo sessions to keep me moving freely and functioning optimally.
🔥 Sauna – 3x weekly, to help ease muscle fatigue, aid recovery, and support circulation.
🧘 Yoga – A practice I always come back to — breath, mobility, presence.
💊 Supplements – My go-to stack includes:
• Magnesium
• Vitamin C
• Vitamin D
• NAC
• Zinc
• Creatine

Recovery isn’t a luxury — it’s essential. If you train hard, you’ve got to recover smart.

HABIT STACKING + NON-NEGOTIABLES Want to start thriving, not just surviving?The secret isn’t doing more — it’s doing the...
19/07/2025

HABIT STACKING + NON-NEGOTIABLES

Want to start thriving, not just surviving?

The secret isn’t doing more — it’s doing the right things consistently.

When you sit down to plan your week or month, here’s a little structure I use that helps me stay aligned, focused and functional:

🔗 Habit stacking
Pair a new habit with an existing one.
➡️ Example: While the kettle boils in the morning, do 2 mins of mobility or breathwork.
➡️ After getting home from work: Change into workout clothes immediately

These small, linked actions remove the guesswork and build momentum over time. Start tiny. Let it grow.

🚫 Non-negotiables
These are your anchors — the things that hold your routine together no matter what life throws at you.
Mine include:
• Daily movement (even a walk counts)
• 7–8 hrs sleep
• Nutrient-dense meals
• Alone time to reset
• Checking in with how my body feels

When you’re building your plan, make your non-negotiables visible. Treat them with the same respect as a meeting or appointment — because they are.

✨ The more you show up for these little things, the easier it becomes to show up as your best self.

What are your non-negotiables this week?


Why stretching doesn’t always help your “tight” muscles That muscle you keep stretching but still feels tight? It might ...
10/07/2025

Why stretching doesn’t always help your “tight” muscles

That muscle you keep stretching but still feels tight? It might not actually need more length — it might need support, strength, or release in surrounding structures.

Here’s why:
• Fascia restrictions – tight, dehydrated, or sticky fascia can limit movement and create a “tight” sensation
• Weakness – some muscles feel tight because they’re overworking to compensate for weak, underactive ones
• Poor stability – your body might be “gripping” to protect itself from instability or lack of control
• Nervous system tension – chronic stress or poor breathing patterns can create global tightness

Instead of more stretching, try:
✔ Myofascial release
✔ Strengthening opposing or stabilising muscles
✔ Movement-based mobility (not just static stretches)
✔ Breathwork to calm the nervous system
✔ Targeted massage therapy (👋🏼 hello!)

Tight doesn’t always mean short — it can mean overused, under-supported, or protective.

Feel the difference when you treat the body as a whole.

Why Movement + Massage Matter At The Muscle Suite, massage isn’t the end goal — it’s a ...
05/07/2025

Why Movement + Massage Matter
At The Muscle Suite, massage isn’t the end goal — it’s a tool to support something greater: helping you move your body better, without pain, restriction or hesitation.

Massage therapy helps to release tension, improve circulation, reduce pain, and support nervous system regulation — but the real magic happens when we pair that with movement.

Here’s why I’m so passionate about this combination:
✔ Massage prepares your tissues and nervous system — making movement feel easier, more fluid, and less painful
✔ Movement helps reinforce the benefits of massage by improving joint mobility, posture, stability and strength
✔ Together, they restore function, prevent future issues, and help you feel more in control of your own body

My goal is simple — to get people moving confidently again. Whether that’s walking without pain, lifting without fear, or simply feeling more free in your body.

Movement is medicine. Massage is support. When combined, they empower you to feel and function at your best — every single day.

⸻

💪🏽The Muscle Suite – July Gym Challenge💪🏽My mum had a great idea . Why not a gym July challenge, There’s nothing like a ...
30/06/2025

💪🏽The Muscle Suite – July Gym Challenge💪🏽

My mum had a great idea . Why not a gym July challenge,
There’s nothing like a last minute impulse to keep you motivated through the cold months.

💪🏽Don’t Hibernate, Activate – One Rep at a Time

This July, we’re inviting you to move with purpose and consistency! Whether you’re a seasoned gym-goer or just starting out, this challenge is designed to help you stay strong, stay accountable, and support your body through the colder months.

⸻

🔥 CHALLENGE GOAL

Train 3x per week (minimum) for the entire month of July – that’s 12 sessions to tick off!

💪🏽 It could be a yoga or pilates class, HIIT, spin you choose your workout - If you don’t have a gym membership, or class pass at a studio, fear not there’s home workouts you can do 💪🏽
⸻

✅ HOW TO JOIN
1. Commit to the challenge – DM me to sign up.
2. Track your sessions on our challenge board
3. Move with intention – we’ll provide tips, workouts & support
4. Win – complete all 12 sessions and go in the draw to WIN a free 60min massage, $50 Memory’s Restaurant Voucher, and other goodies!
5. Free - There’s no cost to sign up to the challenge or any other hidden costs.

⸻

📅 Challenge Dates

July 1 – July 31

⸻

💬 Need ideas?

We’ve got beginner-friendly gym plans, mobility add-ons, and warm-up suggestions to keep you motivated, injury-free, and feeling powerful.

⸻

🧠 Why Join?

Because consistency beats intensity – and when you move regularly, you build strength, reduce pain, and boost energy. Your body will thank you!

⸻

🟩 Let’s do this together.
🏷️

🤝 The Muscle Suite x Flex Fitness Selwyn 🤝We’re excited to partner with Flex Fitness Selwyn to bring you exclusive welln...
26/06/2025

🤝 The Muscle Suite x Flex Fitness Selwyn 🤝

We’re excited to partner with Flex Fitness Selwyn to bring you exclusive wellness perks! 💥

For Active Flex Members:
💆‍♀️ 10% OFF all treatments at The Muscle Suite – because your recovery is just as important as your workout!

Just signed up to Flex?
🎉 New Flex Members get 15% OFF your first treatment to kickstart your wellness journey right.

Treat your body to expert massage therapy, movement-focused recovery, and holistic support right here in Selwyn.

How to Redeem:

✅ Show your active Flex Fitness membership card or app at the time of your appointment
✅ Mention “Flex Member Perks” when booking online or via message
✅ Bookings can be made via our Instagram page , Facebook, or by website

📍The Barn, at Memorys Restaurant, 227 Leeston Road, Springston
📍The Cottage at Flow Therapeutics Complex, 229 Fitzgerald Ave, Christchurch

📆 Bookings now open – link in bio
🖱️ To sign up to Flex Fitness Selwyn, click here:
https://www.flexfitnessgym.co.nz/join .lincoln

Train hard. Recover smart. Move better.

✨ Service Update – Supporting Our Community ✨At The Muscle Suite, I’m passionate about making massage therapy more acces...
24/06/2025

✨ Service Update – Supporting Our Community ✨

At The Muscle Suite, I’m passionate about making massage therapy more accessible for everyone as part of a holistic approach to wellbeing.

To support that mission, I’m now offering 15% off all treatments for:
🔹 Community Services Card holders
🔹 Students
🔹 Gold Card holders

Just bring along your current card to your appointment and enjoy the benefits of regular massage therapy – whether you’re managing pain, stress, or simply supporting your body to move better and feel better every day.

This is my way of giving back and helping more people access consistent care, because looking after your body shouldn’t be out of reach.

📍 Available at The Barn at Memorys Restaurant & The Cottage at Flow Therapeutics Complex
📅 Bookings essential – DM or book online today!

💪🏽 Healthy Muscle Matters 💪🏽Muscles do so much more than just help us move — they stabilise joints, support posture, reg...
23/06/2025

💪🏽 Healthy Muscle Matters 💪🏽

Muscles do so much more than just help us move — they stabilise joints, support posture, regulate metabolism, and even influence our mental wellbeing.

Strong, healthy muscle tissue is essential for:
✨ Injury prevention
✨ Pain-free movement
✨ Everyday strength and energy
✨ Healthy ageing
✨ Boosted mood and brain function

At The Muscle Suite, we don’t just treat pain — we help you build a body that functions well, moves freely, and feels strong from the inside out.

Massage therapy, movement guidance, and strength support all play a role in helping your muscles stay mobile, nourished and resilient.

🧠💥 Did you know?
Muscle mass naturally declines from around age 30 — but it can be preserved and built with the right approach.
It’s never too late to start caring for your muscles!

📍Book in for a treatment, ask for personalised movement tips, or simply start with a walk today.

👉 Healthy muscle isn’t about size.
It’s about function, balance, and supporting the body you live in — every single day.

Your muscles matter. Your movement matters. You matter.

Address

227 Leeston Road
Springston
7674

Opening Hours

Monday 9am - 7pm
Tuesday 10am - 7pm
Wednesday 10am - 7pm
Thursday 10am - 7pm
Friday 10am - 7pm
Saturday 10am - 5pm

Telephone

+64204938578

Website

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