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

The Muscle Suite, 227 Leeston Road, Springston (2025)

18/11/2025

Your Body Is Just Like Your Car

You wouldn’t drive your car for years without a service or a WOF — so why do we expect our bodies to run smoothly without the same level of care?

If you want your body to perform, feel strong, move without pain, and last the distance, it needs regular servicing too.
Think of it as your personal maintenance schedule:

🟡 DAILY — Your Essentials

Non-negotiables that keep the engine running:
• Quality sleep
• Movement/exercise (even light)
• Nourishing nutrition
• Hydration
• Stress regulation (breathing, mindfulness, boundaries)

🔵 WEEKLY — Reset & Restore

• Dedicated rest and recovery days
• Strength or mobility sessions to keep your “parts” functional
• Time outdoors
• Meaningful connection (yes, this supports nervous system health!)

🟣 MONTHLY — Your “Service Mechanics”

• Massage therapy
• Osteo/chiro/physio if needed
• Review your training load
• Menstrual cycle check-in (patterns, symptoms, changes)

🟠 EVERY 6 MONTHS — Your Internal WOF

• Blood work to track what you can’t see
• GP check-ups
• Dental hygiene + check
• Review habits, goals, body changes
• Update your movement programme

🔴 YEARLY — The Full Service

• Comprehensive health check (GP, heart health, bone density if needed)
• Skin check
• Vision test
• A full review of your physical, emotional & lifestyle wellbeing
• Reassess your long-term training plan & recovery needs

We only get one body — treat it with the same care (if not more) than you’d give your car.
Your future self will thank you for the maintenance.

12/11/2025

Opening the Conversation on Women’s Health

This one feels a little more personal, but I think it’s such an important conversation to start — for ourselves, and for the next generation of women coming through.

The gorgeous girl in this photo is my 11-year-old niece. She’s one of the reasons I want to start talking more openly about women’s health — because these conversations shouldn’t be something we only start having in our 40s.

Recently, what began as a simple wisdom tooth extraction turned into something unexpected. X-rays of my jaw showed significant porosity, raising concerns about early-onset osteoporosis. So now it’s further doctors and specialist appointments, blood work, and soon a DEXA scan — a medical imaging test that measures bone density and helps identify the risk of osteoporosis.

I’ll be sharing parts of this journey — the conversations, the information I learn, and the results — to bring more awareness to our physical and mental wellbeing, and the importance of prevention and early action.

We need to be having these conversations with our young girls, our girlfriends, our mums, sisters, aunties, and our wider community. I’m about to turn 43, and honestly, it’s only been this past year that I’ve heard real, open conversations about perimenopause, menopause, and the symptoms and changes that come with them.

From my late teens until now, I’ve experienced irregular menstrual cycles — sometimes going years without one. I’ve only ever used contraception for around five years, and that wasn’t until my late 30s. Looking back, there were signs, through my cycle, sleep, energy, and exercise & nutrition habits — that I didn’t pay enough attention to.

Women’s health is so complex and deeply connected, yet we’ve been taught to push through, minimise symptoms, or only seek help when things feel “serious.” It’s time we change that narrative.

Let’s start normalising these conversations — so our girls grow up understanding their bodies, and we can all move through each stage of life with more knowledge, compassion, and strength. 💛

Love & Health
Em x x

11/11/2025

Prioritise Your Bone Health

As we navigate through various life stages, especially as we approach perimenopause and menopause, understanding the importance of maintaining strong bones and muscles becomes crucial. During these transitions, women experience significant changes in their bodies. Did you know that as estrogen levels decline, our bone density can too?

Here’s how YOU can take proactive steps to support your skeletal strength:

1️⃣ **Calcium-Rich Diet**: Increase your intake of calcium through dairy products, leafy greens, and fortified foods. Aim for about 1,200 mg of calcium per day.

2️⃣ **Vitamin D**: This sunshine vitamin helps our body absorb calcium efficiently. While sunlight is a great source, supplements can be helpful too, especially in less sunny climates or during winter.

3️⃣ **Regular Exercise**: Weight-bearing and muscle-strengthening exercises not only enhance muscle mass but also improve bone density. Activities like walking, jogging, yoga, and resistance training are excellent options.

4️⃣ **Healthy Lifestyle Choices**: Smoking and excessive alcohol consumption can deteriorate bone health. Maintaining a healthy lifestyle supports both bone and overall body health.

5️⃣ **Bone Density Testing**: Speak with your healthcare provider about bone density tests. It’s a useful tool for assessing your bone health and determining if you need any specific treatments or supplements.

6️⃣ **Hormone Therapy Consideration**: For some women, hormone replacement therapy (HRT) can be beneficial in preventing bone loss during menopause. Discuss with your doctor, Medical Herbalist/Naturopath what the most suitable options are for you.

Remember, your bones support you in literally every step you take. Show them some love! Maintaining bone health is not just about preventing fractures; it’s about enjoying an active, vibrant life at every age.

10/11/2025

💛 Just a little thank you 💛

Feeling super grateful lately for all of you who’ve supported The Muscle Suite — for letting me into your space, trusting me with your body, and showing up for your own health.

The chats, the laughs, the growth — it all means so much. Watching you move, heal, and feel better is honestly the best part of what I do.

Thanks for being such a big part of this journey — here’s to more movement, healthy muscles, good energy, and big conversations ahead.

Love & Health
Em x

28/10/2025

Your Body’s Whisper Before It Screams

Your body is always talking to you, sometimes it’s a gentle whisper… other times, it’s a full-blown scream.

That tightness in your lower back.
The dull ache in your neck after a long day.
The tension you keep saying you’ll “stretch out later.”

These are your body’s early warning signs, quiet signals asking for attention before they turn into pain, injury, or chronic restriction.

Early treatment isn’t just about fixing pain — it’s about preventing it.
When you listen to your body’s whispers through regular massage, movement, and recovery, you stay ahead of the game — moving better, feeling stronger, and performing at your best every day.

Don’t wait for your body to scream.
Book in, tune in, and give your body the care it’s asking for.

⸻

06/10/2025

“I’m not fixed in one treatment”

This is something I hear in clinic at times. So let’s break it down a little, it’s important to understand why one treatment isn’t going to “fix” you.

One treatment alone is rarely enough to “fix” a problem. Pain, niggles, or sudden soreness often come from underlying issues that have built up over time. Sometimes it’s posture, repetitive strain, stress, or movement habits that have developed over months (or even years).

Your first session is the start of the process. It helps us:
🔹 Understand more about your body and areas of concern
🔹 Provide some temporary relief
🔹 Begin to build a plan moving forward

Healing and restoring optimal function takes time, patience, consistency, and self-management. Together, we’ll create a pathway that supports your body in not just feeling better, but moving better long-term.

I always say the key to everything is consistency, massage is a fantastic tool to support you in both your physical and mental wellbeing.

27/09/2025

Daylight Savings & Your Body Clock

When we shift the clock forward, our body’s natural rhythm (circadian rhythm) is temporarily disrupted. This rhythm is regulated by your suprachiasmatic nucleus (SCN) in the brain, which responds to light and controls the release of hormones like:
• Melatonin – the hormone that signals to your body it’s time to sleep. When the clocks change, melatonin release can become delayed, making it harder to fall asleep.
• Cortisol – the hormone that helps you wake up and feel alert. A shift in light exposure can throw off cortisol timing, leaving you groggy in the mornings.

Even losing just one hour of sleep can impact:
✨ Energy levels and alertness
✨ Mood and mental focus
✨ Appetite regulation and metabolism
✨ Sleep quality

How to help your body adjust:
• 🌅 Morning light exposure: Sunlight first thing helps reset your SCN and regulate melatonin + cortisol.
• 💤 Shift bedtime gradually: Even 15–20 minutes earlier a few nights before/after can ease the transition.
• 🚶‍♀️ Daily movement: Exercise supports healthy cortisol rhythms and deeper sleep.
• 🍎 Meal timing: Eat meals around the same time each day to reinforce your body clock.
• 📵 Reduce evening screens: Blue light delays melatonin, making the shift even harder.

Remember: It can take 3–7 days for your circadian rhythm to fully adapt. Give yourself patience and support your body with consistency, light, movement, and rest.

25/09/2025

Discipline > Motivation.

Motivation comes and goes — it’s fleeting. Discipline is what gets you showing up on the days when you don’t “feel like it”.

For me, training isn’t just about bodybuilding goals (though I’ve got those in sight ). It’s about embodying the very principles I share with my clients: consistency, patience, and trusting the process.

I love being in the gym, not only for my own goals, but also because it reminds me why I do what I do – to support others in finding freedom and strength through movement, and mind body connection.

Moving your body is not about perfection, it’s about creating a foundation of strength, resilience, and wellbeing that carries into every part of life. The gym is where I practice what I preach, leading by example and reminding myself daily that discipline is the bridge between where you are now and where you want to be.

22/09/2025

At The Muscle Suite, every treatment is designed to support your body, your movement, and your wellbeing. Whether you’re recovering from pain, managing tightness, or simply need time to reset, I’ll tailor your treatment to what you need most.

Here’s what I offer:
✅ Deep Tissue Massage – Release chronic muscle tension and restore mobility
✅ Sports Massage – Support performance, recovery, and injury prevention
✅ Myofascial Release – Improve posture, reduce pain, and ease restrictions
✅ Trigger Point Therapy – Target stubborn knots and referred pain
✅ Relaxation Massage – Calm the body and nervous system
✅ Cupping & Movement Integration – Stimulate circulation, relieve tension, and retrain movement
✅ Scraping Therapy (Gua Sha) – Break down adhesions, improve tissue mobility, and reduce inflammation
✅ Hot Stones (Remedial & Relaxation) – Heat penetrates deeply to ease tension, improve circulation, and enhance both recovery and relaxation

Every treatment is personalised to you
Your body thrives on routine care — invest in it, and it will reward you.

20/09/2025

Rest is not a luxury — it’s a key part of healing.
When we allow the body to truly slow down, we activate the parasympathetic nervous system — our “rest and digest” state. This is where muscles repair, tension melts, and the mind begins to reset.

Making time for calm isn’t just about relaxation, it’s about creating the conditions your body needs to function at its best.

18/09/2025

Combining techniques to get the best results

In this session I’m using cupping therapy over the lower back to help release tight fascia, increase circulation, and reduce deep muscle tension. This creates space and mobility where the body often carries stiffness from sitting, lifting, or overtraining.

On the upper traps, I’ve applied electrical stimulation (TENS/EMS) to target those stubborn tension-holding muscles around the neck and shoulders. The gentle impulses help relax tight fibers, improve blood flow, and reduce that “heavy shoulder” feeling so many of us carry.

Every treatment is tailored to what your body needs most — layering therapies like these supports recovery, reduces pain, and gets you moving more freely.

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.

The Muscle Suite

18/11/2025

12/11/2025

11/11/2025

10/11/2025

28/10/2025

06/10/2025

27/09/2025

25/09/2025

22/09/2025

20/09/2025

18/09/2025

27/07/2025

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