BeWellLongevity

This week’s blog is from the desk of Pat Lynch, our Senior Physiotherapist As the saying goes, ‘A calf raise a day keeps the physio away.’ Well, that’s not entirely true—but doing a few goes a long way! Strong calves are not only essential for staying upright and sprinting for the bus, but they also protect you from falls, lower limb injuries, and even aging-related issues like osteopenia and sarcopenia (aka muscle loss). Your calf muscles serve as the foundation for nearly every movement you make, so it should come as no surprise that calf raises are a personal favourite, and an exercise I frequently recommend to the people who come to me for physio. 1. Better Blood Circulation Most people are surprised to learn that their calves are their second heart. They do the hard work of sending blood from our lower half up to our heart. Strong circulation is essential for: better cardiovascular health improved organ function (including better skin!) enhanced immune system faster wound healing, and more. Who knew that strengthening our calves would do all that!2. Healthier Joints & Muscles As we age, our joints wear down, and the muscles that support them shrink faster each year (thanks, sarcopenia!). Calf raises keep your lower limbs strong and mobile, reducing joint wear-and-tear and slowing muscle loss. 3. Stronger Bones Hopping can help reverse osteopenia (early bone loss). Just ten hops a day sends enough of a signal to our bones to increase their density and strength. Add skips to your walk! 4. Prevent Falls & Injury Wobbly ankles? Weak calves? That’s a recipe for trips and falls. Strong calves improve balance and stability, making you steadier on your feet—whether you’re navigating the Yarra trails or busy sidewalks. Your Quick & Easy Calf Routine Incorporating calf raises into your routine is simple and effective. Here’s a quick step-by-step guide to ensure you perform them correctly for maximum benefit: ✔ Starting Position: Stand upright with your feet hip-width apart. Use a wall or a sturdy chair for balance if needed. ✔ Lift Your Heels: Slowly raise your heels off the ground by pushing through the balls of your feet. Keep your knees straight and engage your core for stability. ✔ Hold the Position: At the top, pause and feel the contraction in your calf muscles. ✔ Lower Your Heels: Slowly lower your heels back down to the starting position. Avoid bouncing, as can put unnecessary stress on joints. Rinse and Repeat: aim for 10-15 repetitions per set: ✔ Brushing Your Teeth? Do 15 calf raises (bonus points for single-leg!). ✔ Waiting for the Kettle to Boil? Sneak in 10 hops—your bones will thank you. ✔Using the Stairs? Let your heels hang off a step for an extra-deep stretch. As you build strength, try single-leg calf raises for added challenge. By building calve raises into your day, you will strengthen your calf muscles and enjoy the fabulous health benefits they provide! How a Physio Can Help Not all calf raises are created equal. Although they seem like a simple exercise, they are often performed incorrectly. A physiotherapist can check to make sure your technique is spot on, can recommend a suitable calve-raising practice, and help you progress your exercises safely. Whether you need guidance on proper form, in-depth injury prevention, or strengthening beyond basic calf raises, the Physio Team at Be Well can keep you strong and mobile for the long haul. So go on, give those calves a little extra love, and don’t forget to sing out if you want to supercharge your health. Navigate to more articles! PrevPreviousBeyond Sick Care: Be Well’s New Partnerships for Holistic Health in 2025 Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

A few weeks ago we had a fantastic Be Well Conversation with Dr Gillian Singleton GP, co-founder of In2Health and Stephanie Slater, co-founder of Askle. We spoke at length about the ‘sick care’ vs ‘health care’ system we have in Australia, with 1 in 10 people still dying of preventable diseases and conditions and a tiny $89 dollars per head spent annually on health prevention by our Governments. We explored how Lifestyle Medicine Doctors like Gillian and her team take an entirely different, holistic approach to their patients – listening deeply, ensuring the right tests, diagnosis and carefully prescribed combination of medical and lifestyle interventions are in place and regularly followed up for each patient. We also heard about Stephanie’s painful journey to discovering how the lack of key vitamins and minerals were affecting her fertility. Stephanie’s personal experience led her to study,  research and found her own brand of compounded supplements. We discussed how, when and why we might need supplements, what kind of supplements are best and how we know. The good news is that in 2025 we can now access pharmacy grade, individually tailored supplements for each of our unique requirements. We are absolutely thrilled to announce that in April we will be launching Thrive, a personalised lifestyle medicine program developed by Dr Gillian and her team, exclusively to Be Well Members and a partnership with Askle, the only Australian owned and personalised supplement brand. In addition to this, we are also bringing to Be Well the luxury ayurvedic skin and beauty brand, Shankara, from India / US. This truly beautiful range of pure  organic skincare products heals, rejuvenates and nourishes your skin like nothing I have ever used before. I am a complete convert and cannot imagine ever using anything else again. We pride ourselves on a full service, end to end offering at Be Well. With fitness, recovery, meditation, massage, and allied health including physiotherapy, dietician, psychology and kinesiology we have Almost everything under the one roof. Our new partnerships with Thrive, Askle and Shankara add to our incredible Be Well eco-system – one we have carefully vetted and curated, especially for our Members. So watch this space and get ready to dive in and optimise your health care, vitality and beauty at Be Well. Here’s to living healthier, happy, longer and more beautiful lives – inside and out!  See you again at Be Well soon. Navigate to more articles! PrevPreviousFight Inflammaging to Age-Proof Your Health Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

Have you ever heard of inflammaging? Neither had I, until recently! But once I started digging into the research, I realized this concept is a gamechanger for anyone interested in longevity and optimal health. Inflammaging is the ongoing, mild inflammation that occurs as we get older, even without clear infections or injuries. Scientists now consider it a key driver of many diseases, from heart disease to dementia. The good news? We have more control over it than you might think! How Inflammaging Affects the Body Chronic inflammation silently damages our bodies in multiple ways: ✔ Cellular Senescence – Aging cells stop dividing but don’t die off. Instead, they pump out inflammatory chemicals, fueling systemic inflammation. ✔ Immune System Dysregulation – As we age, the immune system weakens. It has a harder time clearing damaged cells, which leads to a vicious cycle. ✔ Organ Dysfunction – Chronic inflammation damages organs like the heart, liver, and brain. ✔ Mitochondrial Breakdown – Poor calcium signaling disrupts energy production, leading to fatigue and increased inflammation. Ultimately, inflammation accelerates the ageing process,  contributes to frailty and premature death, and really damages our quality of life. But it’s not inevitable. By taking action, we can slow it or even reverse it. Inflammation Hacks We all know that eating well and exercising can help combat inflammation, but what if you want to go further? Here are some cutting-edge strategies to fight inflammaging: 1. Cold Therapy (Ice Baths & Cryotherapy) Plunging into cold water lowers inflammation, boosts immune function, and increases mitochondrial efficiency. Try Be Well’s Hot & Cold baths or cold showers at home a few times a week to activate your body’s natural anti-inflammatory response. 2. Intermittent Fasting & Fasting-Mimicking Diets Research shows that fasting helps clear out senescent (damaged) cells and reduces inflammation. A fasting-mimicking diet (FMD), where you eat very low calories for 5 days, has been shown to reduce inflammatory markers and promote cellular repair. 3. Grounding (Earthing) Walking barefoot on grass, sand, or soil isn’t just relaxing, it can actually reduce inflammation by balancing the body’s electrical charge. Studies suggest that direct contact with the earth helps neutralize harmful free radicals. 4. Heat Therapy (Infrared Saunas & Hot Baths) Saunas and hot baths mimic the effects of exercise, increasing circulation and reducing inflammation. Infrared saunas, in particular, penetrate deep into tissues, improving mitochondrial function and reducing chronic pain. 5. High-Intensity Interval Training (HIIT) & Strength Training While gentle exercise is great, HIIT and resistance training have been shown to dramatically lower inflammation and boost mitochondrial health. Short bursts of intense activity help your body develop a stronger anti-inflammatory response. 6. Molecular Hydrogen Therapy Drinking hydrogen-rich water or inhaling molecular hydrogen gas has been found to reduce oxidative stress and inflammation at a cellular level. Some biohackers swear by it for improving energy and reducing aging markers. 7. Psychedelic-Assisted Therapy Psilocybin (magic mushrooms) and MDMA are being studied for their anti-inflammatory effects on the brain. They may help reduce neuroinflammation, which is linked to conditions like Alzheimer’s and depression. 8. Microbiome Optimization (Postbiotics & Fermented Foods) Gut health is directly linked to inflammation. Beyond probiotics, postbiotics (the beneficial byproducts of gut bacteria) are gaining attention for their powerful anti-inflammatory effects. Try fermented foods like kimchi, sauerkraut, and kefir for gut health. 9. Red & Near-Infrared Light Therapy Red light therapy has been shown to reduce inflammation, speed up muscle recovery, and improve skin health. Many athletes and longevity enthusiasts use red light panels or devices to support cellular repair. 10. Adaptogenic Mushrooms & Herbs Certain mushrooms like reishi, lion’s mane, and chaga contain powerful compounds that modulate the immune system and reduce chronic inflammation. Herbs like turmeric, ashwagandha, and boswellia also have strong anti-inflammatory properties. Daily Habits Even if you don’t dive into the more radical options, these simple habits can make a huge difference: ✔ Prioritize Omega-3s – Eat more wild-caught fish, flaxseeds, and walnuts to balance your omega-6 to omega-3 ratio. ✔ Ditch Ultra-Processed Foods – Reduce sugar, seed oils, and processed grains, which trigger inflammation. ✔ Get Enough Sleep – Poor sleep increases inflammatory markers. Aim for 7-9 hours of quality rest. ✔ Move Every Day – Even just walking 30 minutes daily reduces inflammation. ✔ Manage Stress – Chronic stress elevates inflammation. Try meditation, breathwork, or nature therapy. Feel Empowered! Inflammaging isn’t inevitable. We can slow the process, improve our quality of life, and potentially extend our health span. There’s no shortage of excellent ways to reduce inflammation and almost all of these are right here, all under one roof at Be Well. Too easy! Here’s to living longer, healthier, happier and inflammation free! See you again at Be Well soon. Navigate to more articles! PrevPreviousCelebrating the Women of Be Well this International Women’s Day Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

‘I want to be like the Women of Be Well when I grow up!’ said Arielle Saar from the Be Well team after watching the Women Of Be Well series she created for International Women’s Day this year. I agree and thanks for your inspired idea, Ari! You can listen to some of our Be Wellers sharing their thoughts about being well which are gaining lots of interest and support over on Be Well’s Insta this week. Check it out and share the inspiring women of our community! It’s International Women’s Day this Saturday 8 March. For me, the IWD 2025 theme: March Forward: For ALL Women and Girls, focused on rights, equility and empowerment, is a clear call to not be complacent about the gains we, our mothers’ and their mothers’ have made over the past decades. The fact women are still under-represented in leadership and decision-making roles, and in too many parts of the world are experiencing day to day discrimination for being female keeps me focused on the road ahead. In my philanthropic and charitable giving I look for organisations supporting women of all ages to advance their human rights and opportunities to fulfil their potential like those vetted by i=change – www.iequalchange.com. We have some incredible warriors at Be Well including Julie Reilly OAM, Seri Renkin OAM, Mim Bartlett and Dr Alison DeSouza, amongst many others, who have dedicated their time and talent to supporting women in Australia and around the world in the arts, philanthropy,   leadership and healthcare. We also have extraordinary female innovators in our Be Well community like Caecilia Potter, whose venture VensoGrow is a featured Start Up in the World AgriTech Summit in San Fransisco next week. Good luck Caecilia! 👍👊👏 Ensuring our female Be Well Members can be the best you can be for your family, work and community is our No 1 priority. The most important person in that complex and often overwhelming triad is YOU. We have to be well to do well. To be the best you can be physically, emotionally, mentally and spiritually requires the 4 R’s – revive, reset, recuperate and re-energize. We are so proud of all our female members. Keep marching forward, we’ve got your backs! Happy International Women’s Day 2025 🙏 Navigate to more articles! PrevPreviousFit & Strong is the New Skinny Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

A 2021 Ipsos survey found that over 50% of people in Western countries connect “being thin” with being healthy. They think a lower number on the scale means better health. I, too, am guilty. I would love/hate to count the number of days across my lifetime I have been on a diet, or been put on diet by my mother (yes, exactly!). But we now know that being thin is no guarantee of longevity, strength, or vitality. In fact, it can have the opposite effect. It’s fitness—not weight—that determines how well we age, how resilient our bodies become, and how much joy we extract from life. The Science of Fitness as You Age 1. Muscle Mass and Strength: Your Body’s Armour Against Aging From age forty onwards, it resembles a slow erosion that wears away at our muscles. This process, called sarcopenia, turns once-powerful legs into wobbly stilts and makes everyday tasks—carrying groceries, climbing stairs, even standing up from a chair—feel like Olympic feats. But lifting and pushing anything that’s heavy for us, called resistance training, is like fortifying a castle, strengthening our muscles to stand tall against the passage of time. Muscle isn’t just for movement; it’s an endocrine organ. It releases myokines. These compounds boost brain function and reduce inflammation. They help protect against dementia and depression. 2. Cardiovascular Fitness: The Engine That Keeps Running Think of your heart like a car engine: the better you maintain it, the longer and more efficiently it runs. Studies show that cardiorespiratory fitness (CRF) is one of the strongest predictors of longevity. Even if someone carries extra weight, a well-trained heart dramatically reduces the risk of premature death. Elite endurance athletes can have a resting heart rate below 40 beats per minute. While you don’t need to aim for that, improving cardiovascular fitness will keep your heart strong and steady. 3. Fitness: The Ultimate Shield Against Chronic Disease Heart disease, type 2 diabetes, and osteoporosis aren’t just in textbooks. They’re the silent thieves that steal years from our lives. But fitness acts like an invisible shield, lowering the risk of these chronic illnesses. Research in The Lancet found that even moderate physical activity can reduce the risk of premature death by up to 30%. Exercise makes more mitochondria, the energy powerhouses in your cells. This can help you feel younger and more vibrant as you grow older. 4. Metabolic Health: Why BMI is an Outdated Scoreboard We’ve long treated BMI (Body Mass Index) as a health report card, but it’s about as reliable as judging a book by its cover. Research now shows that being “metabolically healthy” matters far more than a low BMI. Fit individuals with a higher BMI can have better metabolic health than thinner, sedentary people. Some lean people have “TOFI” (Thin Outside, Fat Inside). This means they store harmful visceral fat around their organs, even though they look slim. 5. Bone Density and Mobility: The Framework That Holds You Up Bones are like the scaffolding of a building—strong when reinforced, brittle when neglected. As we age, bone density experiences a natural decline, which raises the risk of osteoporosis and fractures. Weight-bearing exercises, resistance training, and impact activities strengthen our bones. This helps lower the risk of falls and fractures. The Takeaway: Strength, Stamina, and Mobility Over Skinny Instead of chasing a lower number on the scale, focus on building a body that moves with ease, power, and endurance. Here’s how: Lift and push weights at least twice a week to maintain muscle and bone density. Get your heart pumping, on one of our Peletons, the treadmill, with brisk walks, or swimming. Prioritise mobility with yoga or Pliates to keep your joints fluid and pain-free. Eat for strength, not restriction, to fuel your body with proteins, healthy fats, and complex carbs. The bottom line? Unless you’re obsese, the number on the scale won’t tell you if you can hike up a mountain, play with your kids or grandkids, or carry your groceries without help. Strength, endurance, and mobility are what keep us thriving. Choose fitness over thinness, and your future self will thank you. Here’s to being fitter, stronger and happier. Navigate to more articles! PrevPreviousFinding Stillness in a Busy World Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

I have just returned from an International Womens’ Conference with 500 women from 52 countries, including Be Wellers, Suparna Bhasin-Cooper, Seri Renkin and Peta Christie!, hosted by the Art of Living in Bangalore, India. The conference theme was Just Be – The Secrets of Mind & Consciousness and this pic is of me on stage with other speakers talking about human values, young people,  mental health and education.  I have never been in a room (or Ashram actually!), with quite such a group of women including Bollywood actors, singers, social justice warriors & advocates, journalists, Government ministers, social entrepreneurs, filmmakers, First Nations leaders, educators, environmentalists, health experts, chefs, philanthropists and business leaders. It’s hard to describe the magic of a seamless connection between women from all walks of life – so, so many having overcome great adversity. We listened  and learned about the nature of the mind. We ate, sang, danced, talked, shared stories, breathed, yoga-ed, meditated and brought ancient knowledge systems to each other for 4 days, along with exploring numerous ayurvedic and body treatments for self care. One of the speakers even coined a new Be Well mantra: To do well, you have to be well!  After an inspiring few days I came home and dived into the latest science and research on the benefits of meditation and advanced breathing techniques. Meditation is now a scientifically proven practice with profound benefits for the mind and body. Whether you’re looking to boost productivity, improve mental health, or unlock your creative potential, meditation offers a powerful and accessible tool to help you thrive. Backed by decades of research, there is clear evidence that meditation improves focus, reduces stress, and fosters innovative thinking. Just these three key benefits alone are why it’s worth incorporating into your daily routine: 1. Meditation for Productivity Staying productive can feel like an uphill battle these days. Endless distractions and mounting stress often make it difficult to stay focused. Studies have shown that regular meditation can enhance attention, improve decision-making, and reduce workplace stress—key factors in boosting productivity. Meditation strengthens neural pathways responsible for focus and self-regulation. A study involving 108 employees practicing Heartfulness Meditation found that 90% reported increased productivity, while 81% experienced better focus. By training the mind to stay present, meditation reduces our dependence distractions like emails or social media. Additionally, meditation lowers cortisol levels, fostering a calmer state of mind that allows you to approach tasks with clarity. Workplace mindfulness programs have been shown to increase job satisfaction and overall work engagement. 2. Meditation for Mental Health Mental health is the foundation of overall wellbeing. Meditation significantly improves emotional resilience while reducing anxiety and depression. By calming the mind and fostering self-awareness, meditation helps individuals manage stress and negative emotions. A review of over 200 studies found that mindfulness-based therapies reduce stress by altering brain activity in regions associated with attention and emotion regulation. Meditation also increases metacognitive awareness—the ability to observe thoughts without becoming overwhelmed by them—which is effective in reducing anxiety. For those struggling with severe mental health challenges like PTSD, studies suggest that meditation can reduce suicidal thoughts and foster greater emotional stability. 3. Meditation for Creativity Creativity thrives when the mind is open, flexible, and free from stress. Meditation enhances divergent thinking (the ability to generate new ideas) while reducing cognitive rigidity. Research published in Consciousness and Cognition found that just four sessions of mindfulness training improved visuospatial processing, working memory, and executive functioning—all critical for creative problem-solving. Harvard researchers also discovered that 10 minutes of guided meditation before brainstorming led to a broader range of innovative ideas. Meditation fosters creativity by reducing fear of judgement, encouraging open-minded thinking, and promoting flow states. Whether you’re an artist seeking inspiration or a professional solving complex problems, regular meditation can unlock creative potential. How about Breathing Techniques? Sudarshan Kriya, a powerful rhythmic breathing technique, is a form of meditation that enhances mental clarity and emotional resilience. Rooted in ancient yogic traditions, it involves specific breathing patterns that synchronize the body and mind, leading to deep relaxation. Research has shown that practicing Sudarshan Kriya can reduce stress, lower blood pressure, and increase serotonin levels. Another Harvard study found that this breathing practice significantly decreased cortisol levels, reducing anxiety and improving emotional resilience. It also activates the parasympathetic nervous system, promoting a calm, focused state of mind that enhances productivity and creativity. One of the key benefits of Sudarshan Kriya is its ability to detoxify the body by increasing oxygen levels and improving lung function. Regular practice sharpens mental focus and promotes emotional stability. Want to Get Started? Whether you aim to excel at work or seek greater peace of mind, incorporating a daily meditation can lead to transformative results. No need to go to India! There is an Art of Living meditation and Sudarshan Kriya breathing course this weekend, and one every weekend a month at Be Well. (There are still a couple spots available, check out below). Start today—you’ll be amazed at how quickly this life changing practice unlocks your full potential! Here’s to being healthier, happier, and calmer. Navigate to more articles! PrevPreviousGlobal Expert: What to Eat in 2025 Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

At Be Well we’re all about evidence-based health and wellness—so when a leading expert like Dr. Tim Spector speaks, we listen. If you haven’t heard of him, let me introduce you. Dr. Spector is a world-renowned British epidemiologist and gut health guru, and his research has completely reshaped what we know about food, nutrition, and longevity. You might have heard his famous quote: “The more diverse our gut bacteria, the healthier we are.” This isn’t just a catchy phrase—it’s a science-backed truth that could transform your health. Dr. Spector’s research shows that what we eat directly influences our gut microbiome, which in turn affects everything from our metabolism to our immune system and even our mood. Dr. Spector’s Top Nutrition Tips Here are Dr Spector’s seven top nutrition tips for a longer, healthier life. And here’s to all of us creating seven new eating habits in 2025! 1. Eat 30+ Different Plant Foods Weekly Forget obsessing over single “superfoods.” Instead, focus on variety—fruits, veggies, nuts, seeds, herbs, and spices. Each plant contains unique fibers and polyphenols that nourish your gut bacteria. 2. Boost Your Fibre Intake Adding just 5g more fibre per day can slash your risk of early death by 14%. That’s as easy as an extra handful of nuts, some chia seeds, or a serving of lentils. 3. Get Fermented Yogurt, kefir, kimchi, sauerkraut, kombucha—these fermented foods are packed with probiotics that help diversify and strengthen your gut microbiome. 4. Love Your Fats Ditch the fear of fat! Extra-virgin olive oil, nuts, and even dark chocolate contain heart-healthy fats that nourish your body. 4. Ditch ultra-processed ‘foods’ Cutting your intake of highly processed foods in half could reduce your mortality risk by 12.5%. That means fewer packaged snacks, soft drinks, and artificial ingredients, and more whole, real foods. 6. Rethink Your Bread Rye bread comes out on top as one of the healthiest options. It’s rich in fibre and helps regulate blood sugar better than other breads. 7. Eat the Rainbow Fruits and vegetables aren’t just about vitamins—they’re loaded with gut-friendly polyphenols. Apples, avocados, berries, bell peppers, cabbage, spinach, and even mushrooms offer unique benefits, including potential cancer-fighting properties. Personalized Nutrition: One Size Doesn’t Fit All One of the most exciting aspects of Dr. Spector’s research is his insight that each of us processes food differently. Your response to carbs, fats, and proteins is unique, which means a “one-size-fits-all” diet simply doesn’t work. Instead, the key is to listen to your body, track how foods make you feel, and aim for diversity. Your Quick-Start Gut Health Plan: ✅ Eat a variety of plant foods✅ Try time-restricted eating✅ Include fermented foods daily✅ Increase fibre intake✅ Choose colorful fruits & veggies rich in polyphenols✅ Cut down on ultra-processed foods✅ Move your body regularly✅ Manage stresses✅ Use antibiotics only when necessary✅ Avoid late-night snacking. At Be Well Hawthorn, we love bringing the latest science into real-life habits. Whether it’s gut-friendly meal ideas, movement strategies, or stress management tools, we’re here to help you build a sustainable, evidence-based lifestyle. Here’s to living longer, healthier, happier, together! See you again at Be Well soon. Navigate to more articles! PrevPreviousBend Like Bamboo: A Personal Journey of Resilience Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

Bend Like Bamboo: A Personal Journey of ResilienceAmanda Campbell and I met last year and I was fortunate to interview her for one of our Be Well Conversations and join her podcast with David. Amanda’s path to becoming a Sports Kinesiologist and intuitive coach began with a life-altering diagnosis. At just 24, Amanda was diagnosed with Multiple Sclerosis (MS), followed by a left-side body paralysis at 29. These challenges, rather than defining her limitations, became the catalyst for her remarkable journey into the world of holistic healing. The Birth of Bend Like Bamboo In 2013, drawing from her personal experiences and professional training, Amanda established Bend Like Bamboo. Her mission? To help individuals overcome stress, adapt limiting beliefs, and optimise healing, with a particular focus on autoimmune diseases through Kinesiology. Kinesiology, for those who might not be aware, is the scientific study of human movement, encompassing disciplines such as biomechanics, physiology, and neuroscience. It examines how physical activity impacts health and performance. Applications of kinesiology include programs that can enhance overall health, reduce the risk of chronic diseases, and improve mental well-being. The Power of a Flexible Mindset Amanda’s core philosophy is simple yet profound: flexibility builds resilience. She believes that a flexible mindset impacts everything that matters – our body’s ability to repair, our capacity to adapt, and our potential to heal and perform. A Holistic Approach at Be Well Amanda combines Kinesiology with coaching to offer a comprehensive approach to wellness with sessions tailored to individual needs to support: • Letting go of stress, mental and physical symptoms• Building resilience and confidence• De-stressing with actionable tools• Connection back to yourself, your relationships and new friends• Repair, rebuild your health and life. The Essence of Bending Like Bamboo In a world where stress and illness can often leave us feeling rigid and limited, with the right mindset and tools, we can all learn to bend like bamboo, adapting to life’s challenges while growing stronger in the process. Watch this space! The Bamboo Solution – free introductory workshops coming soon to Be Well. Here’s to living healthier, younger, longer, happier! See you again at Be Well soon. Navigate to more articles! PrevPreviousDiscover the science-backed method transforming health goals in 2025 Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

It’s the end of January already and some of us have been into our day to day routines for a few weeks, others are just returning to dive into the year. No matter where you are on the 31 January there is no way we can do all the things we do, juggle all the commitments we have, be there for all the people we need AND maintain serenity and equilibrium without first putting on our own mask! (as the flight attendants tell us so diligently). Breakthrough research by James Clear, Adam Grant and others tell us building our health, fitness, and overall wellbeing goals for 2025 is more than a decision, it’s a system. Whether you’re trying to eat healthier, exercise consistently, or manage stress better, motivation alone isn’t enough. This is where WOOP comes to the rescue. I recently found this science-backed method which helps turn aspirations into achievable goals by addressing potential roadblocks in advance. What Is WOOP? WOOP, developed by psychologist Gabriele Oettingen, author of  Rethinking Positive Thinking, is a simple yet powerful mental strategy to help us change behaviours. It consists of four key steps: Wish – Identify a meaningful goal. Outcome – Visualize the best possible result of achieving this goal. Obstacle – Recognize internal challenges that might stand in the way. Plan – Create an “if-then” strategy to overcome these obstacles. Why WOOP Works WOOP is based on mental contrasting, which balances positive thinking with realistic planning. Research shows that those who use WOOP are more likely to achieve their goals because they: Are mentally prepared for setbacks. Feel more committed to their goals. Build better self-control over time. Unlike traditional goal-setting methods, WOOP helps you align your mindset with real-life challenges, making success far more achievable. Using WOOP for your health & fitness 1. Define Your Wish Start by identifying a specific, meaningful health or fitness goal. This could be: “I want to exercise four times a week.” “I want to reduce my sugar intake.” “I want to improve my sleep quality.” The key is to choose a goal that is challenging yet achievable. 2. Visualize the Outcome Imagine how achieving this goal would make you feel. Picture the benefits clearly: More energy throughout the day Feeling stronger and more confident Reduced stress and better mental clarity This positive vision serves as motivation and a reminder of why your goal matters. 3. Identify the Obstacles Now, get real with yourself. What internal barriers might prevent you from reaching your goal? “I often feel too tired after work to exercise.” “I crave sweets in the evening.” “I stay up late scrolling on my phone.” These obstacles often stem from habits, emotions, or thought patterns rather than external factors. Recognizing them in advance is key to overcoming them. 4. Make a Plan Create an if-then plan to tackle your obstacles: If I feel too tired to exercise, then I will do a quick 15-minute workout instead of skipping it. If I crave sweets, then I will drink a glass of water and have a piece of fruit first. If I find myself scrolling late at night, then I will set an alarm to put my phone away at 9 PM. By planning in advance, you remove uncertainty and make success more automatic. Give WOOP a try! Take 5 minutes to apply WOOP to one of your health, fitness, or well-being goals. Write down: Your Wish Your Outcome Your Obstacle Your Plan.   Practice WOOP regulary to reinforce the habit. By consistently identifying obstacles and planning for them, you’ll transform your mindset and take real steps toward a healthier, happier you. Here’s to living younger, longer, better and healthier in 2025! Be Well is all about helping you stay Well On Track with our expert team of physios, personal trainers and allied health practitioners; an amazing community of like-minded people and a ‘third’ space to nurture you. We’re your home away from home where just you are our 100% focus. Looking forward to seeing you again at Be Well soon. Jan ❤️ PS: What goal will you WOOP today? Navigate to more articles! PrevPreviousHow to close the gap between knowing and doing Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

After spending seven hours with our little pride and joy, 18-month-old Sophia, balanced on my hip—chasing her around the house, toddling down the road as she pushed her pram instead of sitting in it, and even squeezing in a bit of yoga together—I had a moment of clarity: there’s no way I could keep up without my regular yoga, fitness, and recovery practices. We all know what we’re supposed to do (or at least we think we do): move more, eat healthy, sleep better, being the big three. But how often do we fall into the gap between knowing and doing? I’ve stopped and started (and stopped and re-started) health, fitness, and sport more times than I can count over the decades. What’s truly amazing about our bodies, though, is their capacity to adapt and recover. It’s never too late. Our muscle memory is extraordinary—I’ve experienced it firsthand. Each time, my body has shown me its ability to bounce back with the right effort. One thing I’ve learned through all of this? Health, fitness, and wellness don’t happen by accident. They’re the result of deliberate actions, intentional effort, and proven strategies. By focusing on mental, physical, neurological, and longevity goals, you can achieve transformative results. In just 12 weeks, you can develop the tools and habits to start or re-start your journey to a healthier, stronger, and more vibrant you. Why 12 Weeks? The Science of Transformation Twelve weeks isn’t just a convenient timeframe—it’s a scientifically validated period for meaningful change. A study from University College London found that, on average, it takes about 66 days for a new habit to become automatic. That’s roughly 9-10 weeks of consistent practice. Interestingly, the study observed a wide range, from as shoft as18 to as long as 254 days, depending on the complexity of the behavior and individual differences. This highlights how personal the journey of habit formation can be. Be Well’s 12-week Well On Track program is designed with this research in mind. It about supporting people to have new habits take root and become part of their routine. Twelve weeks is the right amount of time to: building consistency, which is the single most important variable overcome challenges, whether mental or physical achieve measurable progress, in strengh and flexiblity create neurological changes that strengthen new behaviors. Remember, everyone’s path is unique. Some habits might form more quickly, while others may take longer. The key is persistence and patience. With the right support and time, lasting change is absolutely achievable! 12 weeks to a Better Body & Life Well On Track is tailored to your needs, preferences, goals, and time constraints. Step 1: It starts with a comprehesive assessment with one of our amazing physiotherapists. who will invite you to tell your story about how you got here and where you wish to go. You will be assessed using a variety of tools and techniques. This may include an examination on a massage table and a full Styu 3D body scan. Your physiotherapist will work with you to develop your 12-Week Roadmap, tailored to: your health and wellbeing challenges, aspirations and priorities the demands on your time and energy the forms of exercise and recovery you most prefer. Finally, your will be onboarded onto our HUR SmartZone, a complete, stylish training studio suitable for all fitness levels. where every push or lift you make is uploaded to your personal HUR profile, tracking your progress over time. Step 2: Over the next 12 weeks. follow your Road Map. which combines progressive strength training, cardio, and flexibility exercises to boost your overall fitness safely and effectively. Step 3: After 12 weeks, review your progress, and celebrate your achievements. Your physiotherapist will invite you to share the story of your journey, update your Styku results, and review your HUR data and other data indicators with you. If you wish, your Road Map will be updated for the next 12 weeks, as you continue your journey to a longer, younger, better life. 12 weeks to a Happier Mind Exercise isn’t just about physical fitness—it’s a powerful tool for mental wellbeing too. Over the 12 weeks, you’ll experience how regular physical activity can boost mood, reduce anxiety, and improve cognitive function. Studies show that exercise releases endorphins, our body’s natural stress-fighters, and can be as effective as medication for mild to moderate depression. By committing to this journey, you’re not just adding years to your life, but enhancing your mental clarity, emotional resilience, and overall quality of life. Well On Track such a powerful way to close the gap between knowing and doing! Its free for Vital and Prime members, or can be purchased for $1,260, paid in 12 weekly installments. To start your journey, call us on (03) 5581 9686, or book a time to come in to learn more about how we can support you to become your best self. We’re here for you in 2025. Navigate to more articles! PrevPreviousWhat Lisa said… Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.