MuscleWorx - Recovery & Fitness

Hey everyone!

As part of my recovery sessions invested in a massage gun and I have to say, I'm loving the benefits it's providing for my clients muscle recovery and overall wellness.

A massage gun is a handheld device that uses percussive therapy to deliver deep tissue massage and release muscle tension. It's particularly useful for people who are active and experience muscle soreness and tension as a result of their workouts.

Here are some of the benefits I've experienced since using a massage gun:

✅ Improved circulation: The deep tissue massage provided by the massage gun helps to increase blood flow and oxygen to the muscles, which can aid in recovery and overall health.

✅ Reduced muscle soreness: The massage gun helps to break up knots and muscle adhesions, which can reduce soreness and improve mobility.

✅ Better range of motion: Using the massage gun on areas of tension can help to improve flexibility and range of motion in the muscles.

✅ Relaxation: The massage gun can be used as a tool for relaxation and stress relief.

✅ Easy to use: It's a handheld device, portable and easy to use anywhere and anytime, makes it convenient.

I highly recommend giving it a try if you're looking for a way to improve your muscle recovery and overall wellness. Let me know next time you make a booking and I can add it to your massage so you can reap the recovery benefits!

🎄 It's Christmas Time 🎄

To get into the Christmas Spirit any 60 min Massage that is booked between now and the New Year will receive a complementary 15 min Compression Boot session at the end of your massage.

Why not end the year feeling relaxed and pain free?

📅 There are still couple of time slots available, jump online and book in today!

💻 Work & Recover 🧘‍♂️

Want to try the Normatec Recovery Boots but can't find the time!

Why not work and recover at the same time?

15 min - $15 | 30 min - $30 | 45 min - $45 | 60 min - $60

📅 Book online today to enjoy benefits like:

✅ Improve circulation.
✅ Remove waste products including lactic acid.
✅ Improve range of movement and flexibility.
✅ Decrease recovery time.
✅ Allow your to train harder quicker.
✅ Increase flexibility and joint range of motion.

‼️ Time Filler ‼️

💪 Eccentric (Negative) Pull Up 💪

Eccentric pull ups are a fantastic bodyweight exercise that builds upper-body strength, balance, and muscle mass.

Unlike traditional pull ups, the goal with eccentrics is to lower yourself as slowly as you can. In doing so, you can build more strength, work your way up to your first unassisted pull-up, and build more muscle mass.

✅ A Bigger, Stronger Back.
✅ Better Grip Strength.
✅ Protect and stabilise your shoulders and spine.
✅ Increased Full-Body Coordination.
✅ Help you get your first Pull Up.

Add them into your warm up or cool down today!!

The reason I do what I do is to help others feel better through massage and recovery so it is very lovely to hear that is what they are experiencing.

Thank you everyone for your support so far, I appreciate each and everyone of you.

❤

🙌 Massage isn’t an indulgence, it’s an investment in your body! 🙌

Whether you’re an elite athlete, gym regular or someone who enjoys being active you should consider including Remedial Massage into your regular routine to help with your recovery and to avoid injury.

📅 What better way to start the week than with a massage! Book online today!!

❤️ Jumping rope is great for cardiovascular endurance and overall health, as it is a terrific form of cardio and it even allows for added resistance to make it more suitable as a strength training workout, too.

Here are the top jump rope benefits that make it a killer workout you can do anywhere and anytime.

✅ It Builds Endurance and Stamina
✅ You Spike Your Heart Rate
✅ It Strengthens and Builds Muscles When Weighted
✅ It Requires Little Time but With Maximum Effort
✅ It Protects Your Heart Health
✅ It Improves Speed and Agility Training

Grab a rope today and get jumping, you can also improve your balance and coordination by doing one-footed jump sessions 💪

🥱 Is your body in pain and tired from training and everyday life?

🏃‍♀️ Do you enjoy running but don't enjoy sore legs?

😣 Got that niggling pain you can't get rid of?

Massage Therapy is a great way to help as it can:
✅ Reduce pain & muscle tension
✅ Decrease muscle stiffness & fatigue
✅ Increase range of motion
✅ Enhance athletic performance

BOOK HERE https://muscleworx.square.site/ this week and use code "PAIN5" to receive a 5% discount off all massage services. *excludes Normatec compression boots*

Don't forget to like and share so your family and friends can take advantage of the discount 🙌

💻 Do you sit at a desk all day for work?

Sitting for long periods of time can have short and long term effects on your body and such as:

🚫 Weak legs and glutes
🚫 Inflexible spine
🚫 Tight hips and back
🚫 Strained shoulders and neck

Here are simple steps you can add to your day to help add steps to your day :-)

✅ Taking the stairs where applicable
✅ Parking a little further away
✅ Exercise or stretch while watching tv

Doing the attached exercises at your desk daily can help combat some of these issues. So will booking yourself in for a Remedial massage to help do some work on your body and make it a little more flexible and relaxed.

"Time Filler"

💪 The Dead Bug & Bird Dog 💪

These are 2 simple exercises that improves strength and stability in the core and spine and can also help relieve low back pain. These exercises use the whole body to target and strengthen your core, hips, and back muscles. It also helps promote proper posture and increase range of motion.

Bird Dog:

✅ Begin on all fours in the table top position.
✅ Place your knees under your hips and your hands under your shoulders.
✅ Maintain a neutral spine by engaging your abdominal muscles.
✅ Raise left arm, right leg keeping your shoulders and hips parallel to the floor.
✅ Alternate sides.

Dead Bug:

✅ Lay on your back and lift your legs so your knees are directly over your hips.
✅ Slowly lower your right arm and left leg until they’re just above the floor.
✅ Alternate sides.

The movements are the same just in 2 different positions.

☕️ Have you tried Cupping?

Cupping is a form of massage therapy which decompresses soft tissues using vacuum suction, unlike other forms of massage that compresses soft tissues.

👐🏼 Cupping can aid in the recovery process as increased blood flow from cupping may help accelerate the repair of the damaged muscle fibres that result from hard training, other Benefits of cupping include:

· Soften tight muscles
· Increase range of movement and flexibility in joints.
· Relieve deep muscular issues and reduce muscle spasms
· Move stagnations of lactic acid and metabolic waste to promote healthy circulation and help strengthen the immune system.
· Stimulate Blood Flow
· Drain Lymph and cellular debris
· Separate layers of connective tissue to bring hydration and blood flow to body tissues
· Lift and stretch soft tissue to separate restrictions

📆 Book in for a session & give it a try 20 mins - $40

🚨 Warning Trigger Alert 🚨

Do you waste time before and after a training session standing around waiting or talking? I'm not gonna lie I'm the worst for it!

Did you know you could be filling your time better with activities that will help to make you stronger or gain more mobility? You don't even have to give up your chat sessions, just grab a friend and do it together!

This brings me to "Time Fillers!" simple activities you can add to your training session to help gain strength or mobility.

--------------------------------------------------
"Time Filler"

The Dead Hang 💪

Great for decompressing the spine and building strength in your shoulders and forearms!

✅ Hang with a straight arm.
✅ Make sure there is no tension in your shoulders.
✅ Don't hold your breath.

* can change grip to make sure your hitting all the muscle groups.

🎉 Competition Time 🎉

With the rooms now completed and our doors officially opening, I thought a little give away would be a nice way to celebrate.

Up for grabs is:
- 30 min Normatec Compression Boot Session.
- 15 min Theragun Session.
- Ice Cold Can of FitAid.

❤️ All you have to do is like the MuscleWorx page then like and share this post ❤️

The more places you share it the more entries you will receive, so share away and Good Luck!

*Entries close Sunday 09/10 at 5pm and will be drawn Monday 10/10 at 9am*

💪 Introducing Normatec Compression Boots 💪

Who can use NormaTec Compression Boots?

☑️ Pregnant and wish to decrease fluid build up in the legs.
☑️ Weekend warriors and athletes who have been training hard and have sore legs.
☑️ People who are on their feet all day and have tired or sore legs.
☑️ Those who sit at a desk all day and have fluid build up or poor circulation in their legs.
☑️ Runners, cyclists, swimmers or Crossfitters who are trying to freshen their legs prior to an event or race.

Research shows NormaTec aids to:

🧬 Decrease muscle tension and inflammation.
🧬 Quicker recovery time.
🧬 Improves circulation.
🧬 Increase range of motion.
🧬 Reduce pain and swelling.
🧬 Remove waste products and lactic acid.

📆 Book in and give them a try!
15 min-$15 | 30 min-$30 | 45min-$45 | 60 min-$60

The Science Behind Sleep & Recovery for Fitness 🧬

📈 As you fall into the deeper stages of sleep, your muscles will see an increase in blood flow, which brings along oxygen and nutrients that that help recover and repair muscles and regenerate cells.

📈 Hormones play a role, too. When the body enters the deep sleep stage known as non-REM sleep, the pituitary gland releases growth hormones that stimulate muscle repair and growth. When the body doesn’t get enough rest, the secretion of this hormone declines, and it can become harder for your body to recover.

📈 Sleeping for 7-9 hours per night is crucial, especially if you are looking to change body composition, increase muscle mass or if you want to be ready for your training session the next day. Sleep enhances muscle recovery through protein synthesis and human growth hormone release. If you want to grow or lean out, stop procrastinating and get to sleep!

Are you getting enough sleep?

🧬 Recovery is important for everyone, especially those wanting to look after their bodies long term!

Recovery is important as it allows the body time to rest and repair which long term helps make it stronger and able to perform better.

👐 The action you take now will reward your body later, what are you doing today that future you will thank you for?

😫 Discomfort either physically or mentally is required for growth.

It could be that one last rep in the Gym, the ache of your muscles as you stretch them or the discomfort of pushing yourself to train after a long day.

💪 In theses moments are where you grow so "Get Comfortable being Uncomfortable" and push yourself to be the best you can be!

🎉 Announcement 🎉

Some exciting new changes are on the way!

🏋️‍♀️ The first of these changes is a little bit of a rebrand to reflect the passion and focus on everyday athletes who expect professional results when it comes to their Fitness & Recovery.

So with that in mind I would like to introduce the new Business name "MuscleWorx Fitness & Recovery".

📆 Watch this space for more announcements through the next few weeks and an exciting little giveaway!

MuscleWorx - Recovery & Fitness updated their business hours.

Have pain and a Lacrosse/Massage ball at home?

📆 Can't get in for an appointment, self massage at home can help alleviate some of the pain until a time is available. Attached is a diagram of common area's of pain and the trigger point that may be causing it!

*Massage works to release a trigger point by pushing fresh blood in and flushing waste material out. This helps relieve some of your pain by bringing more oxygen into the area and encouraging the muscles to release.

While going for a massage and having work done on your body on a weekly, fortnightly or monthly basis, depending on your training levels, is beneficial to your body (see image for a list of benefits). You don't want to get to the point where you have to go due to injury as you didn't put in the work to avoid injury in the first instance.

❤ Warming up:
With active movements before training is important! Ideally you want your warmup to involve the movements you will be performing to help get the blood pumping to the muscles you will be using during the exercise. Also we want the heart rate to increase to pump more oxygen to your muscles getting them ready to perform and help prevent injury or soreness post workout.

❤️ Cool down/stretching:
With light active movement and stretching is important! Activities such as a light jog or walk helps to slowly lower your heart rate back down to normal and flushes lactic acid from your muscles helping avoid DOMS.

❗️ANNOUNCEMENT ❗️

**Introducing Cupping**

❤️ My passion, my motivation and my why for starting on this path and chasing my dream is to be able to help others with Recovery & Wellness to heal. Whether that be through touch or other therapies.

With this being said and to once again add to my Recovery & Wellness tool kit I have completed training and will now be providing Cupping as part of my services.

📆 This service is available so "BOOK NOW":
$55 - 30mins
$100 - 60mins

*Message 0488 727 225, book online or call to see what times are left available.

👐🏼 Cupping can be providing for general overall wellbeing as it can aid the lymphatic system by removing toxins from the body and help with relaxation.

👐🏼 More specific and when done with purpose issues and ailments can be targeted specifically during the session for example:

· Stiffness or tightness in any muscular area’s
· Back Pain
· Headaches
· Neck Pain
· Plantar fascia or plantar foot pain

👐🏼 Cupping can aid in the recovery process as increased blood flow from cupping may help accelerate the repair of the damaged muscle fibres that result from hard training, other Benefits of cupping include:

· Stimulate Blood Flow
· Drain Lymph and cellular debris
· Separate layers of connective tissue to bring hydration and blood flow to body tissues
· Soften tight muscles
· Relieve deep muscular issues and reduce muscle spasms
· Lift and stretch soft tissue to separate fascial restrictions
· Increase range of movement and flexibility in joints.
· Move stagnations of lactic acid and metabolic waste and enable normal lymphatic flow to promote healthy circulation and help strengthen the immune system.

🥴 Wake up with a sore lower back from Deadlifts??

Try these stretches to help alleviate some of the tightness & tension that could be causing the pain.

🧘‍♂️ Make sure to roll out or stretch the Quads, Hammies & Glutes as these areas could be the main source of your lower back pain.

Alternatively you can book in a massage with me to help:

🤔 When our muscle tissues are intensely massaged, blood vessels are allowed to open in a controlled manner.
The blood contains nutrients that enter the blood vessels.
A Massage allows the damaged area to receive the appropriate nutrients and a healthy supply of oxygen which kick-starts the process of repair.

Message 0488 727 225 or DM to book.

‼ It's Official ‼

👐 Enrolled & ready to go.

To say I'm excited is an understatement, to think at the start of the year this was just a dream I thought I could never achieve. Now I am one step closer to my goal of helping others to heal & recover, to understanding the body & being able to listen to what it is telling me it needs.

I'm the kind of person who loves to constantly learn new things & share those "aha" moments with others to enrich their lives, especially in a subject I am passionate about. So I can't wait to learn, grow & share my journey with you all ❤

See less

🌞 +💧 = 🥰

😉 Vitamin D and staying hydrated, 2 very important requirements to any houseplant, I mean HUMAN.

👐 Don't forget your Massage.

🤔 Did you know?

👐🏼 Massage helps boost muscle recovery after your workouts, this is a powerful perk of a massage!
👐🏼 Massage helps reduce pain by removing waste products such as lactic acid that can build up in the muscles causing soreness and tightness.
👐🏼 Massage actually reduces inflammation to help you feel better while actually boosting muscle recovery and healing.

📆 Message or Call 0488 727 225 or book in bio your relaxation massage with me today and help reduce those DOMS.