Inside & Out Magazine - Spring/Summer 2014/15

Out Inside

and

ISSUE #08

SPRING

SUMMER

2014

OUTER BODY AND INNER SOUL

Sizzling Summer O E S P RT S I

N JU

TH

RY CLINIC

M ISS VELVE

T

CO

L O U R C OL

EC

L

T IONS

Outer Body, Inner Soul

Huge

Style!

28 Page Edition with

•7 Steps for cleaning out your wardrobe • Ankle & running injury info

•T he hottest summer hair colour, nail fashion & styling tips • Pilates & Exercise ideas • & more!

ISSUE #07 SPRING - SUMMER 2014 DESIGN/LAYOUT

Simon Imrei

CONTRIBUTORS

Beckie White, Wayne White, Elaine Williamson, Michelle Moore, Katie Box, Liam Staines, Michelle Blake, Narelle Potter, James Miller, Sue Lawrence, Jane Collopy, Tom Mckenzie, Caroline Bender, Vince & Andrea La Rocca, Sally Quill COVER PHOTOGRAPHY

Beckie White

MODEL Riann Harrison DRESSED BY Miss Velvet STYLED BY Beckie White

Out and

Inside

OUTER BODY, INNER SOUL

This magazine has been produced in conjunction with Miss Velvet, The Sports Injury Clinic & Colour Collections.

THIS ISSUE 04 T HAT TRICKY

INJURED ANKE

Advice and information on ankle injuries, with tips to get you back on your feet.

07 H ERE COMES THE SUN

The hottest hair colour trends for Spring & Summer 2014.

06 S PRING INTO COLOUR

12 A TTENTION, RUNNERS!

Things to look out for as you get out running and how Massage/ Myotherapy can help.

12 C OME INTO CAKE COTTAGE

Find out all about the delicious range of Cakes for all occasions, right in Frankston.

08 M ISS VELVET STYLE

13 T HE MULTI-FOCAL FALLACY

Cut down the need for two or three different pairs of glasses with Vince La Rocca.

22 SPRING-SUMMER

11 E MBARRASSING

FOOD INTOLERANCE

NAIL FASION

We match our bags and shoes to our outfits, so why not our nails.

24 S UMMER FEET,

FEELING THE HEAT

Common foot complaints with podiatrist Tom McKenzie 2 Inside and Out Magazine

23 C LEAN OUT YOUR WARDROBE!

Issue #08 - Spring / Summer 2014 - 15

WEL COME

Spr ing /Su mm er

Families AND

TRIBES They come in all different shapes and sizes; some blood related and others not. It’s the sense of belonging that keeps us connected to our tribes.

This edition of Inside and Out is all about connecting your health on the inside with your beauty on the outside.

A celebration of the warmer weather as we venture into Spring and Summer.

We come together as part of your family - your tribe - to assist in making you the best you can possibly be; healthy, loving life, pain-free and gorgeous, no matter what your age.

As Mahatma Gandhi once said, “It is health that is real wealth and not pieces of gold and silver.”

Yours,

Pippa & Beckie xoxo (The Sports Injury Clinic)(Miss Velvet) (On behalf of The Sports Injury Clinic’s Michelle Blake and Colour Collections’ Wayne White)

28 Wells Street, Frankston

365-367 Nepean Hwy, Frankston

7/19 Wells Street, Frankston

(03) 9783 8358

(03) 9783 9990 | info@tsic.com.au

(03) 9783 4195

missvelvet.com.au

tsic.com.au

colourcollections.com.au

Outer Body, Inner Soul

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That tricky

E

Injured ankle

ver had a simple ankle sprain, wrapped it up with a home bandage technique, limped for a while and thought “why is this not getting better”? This is the typical story we hear at The Sports Injury Clinic. We want to get you back on your feet as soon as possible, so here’s some advice and information for ankle injuries.

A lot of basic ankle sprains often end up chronic and not only re-occur but also can become stiff and painful, especially when you change seasonal footwear or change sports.

‘‘

and is usually a result of repetitive incidents to the ankle joint. Chronic ankle instability injuries increases the healing time and places more load and stress on other joints in your body.

... Unfortunately, a sprained ankle can increase your risk of re-injury as much as 40-70%, but the correct post-injury rehabilitation exercises significantly decreases this risk. ...

‘‘

A chronic ankle sprain is often also known as chronic ankle instability

The aim when you do injure your ankle is to manage it to prevent

either longer term damage and also ‘referred’ pain in other areas of the body that you’re using more or incorrectly to compensate for your out of action ankle.

Here are some tips on how to manage an ankle injury, hopefully prevent it from becoming a chronic issue and improve recovery time.

Immediate Self Management: Pain Relief & Control of Inflammation As with most soft tissue injuries the initial treatment is RICE:

REST ICE COMPRESSION &

ELEVATION REST: In the early phase you’ll most likely be unable to walk on your sprained ankle.

It’s best to use crutches if you cannot walk without a limp. Your first aim is avoiding pain-provoking positions and movements.

Using correctly fitted crutches for a period of time will not slow down your recovery, but prevent your ankle reacting badly and swelling more.

You may need to be placed in an ankle walking boot, compressive tape from a Physiotherapist, supportive ankle brace and / or utilise crutches.

4 Inside and Out Magazine

Issue #08 - Spring / Summer 2014 - 15

PHYSIO ICE:

Ice is a simple and effective and accessible way to reduce your pain and swelling.

Apply indirectly to the injury for 20-30 minutes each 2 to 4 hours during the initial phase or when you notice that your injury is warm or hot.

COMPRESSION:

Some swelling will occur and is normal, but to limit it, we recommend an elastic bandage which will allow some give when the muscle fills with blood.

ELEVATION:

An excuse to put your feet up!

Keeping the blood away from the injury will reduce the amount of swelling.

‘‘ ... Ankles are often the most under-treated injury and there is often a “lag time” between the injury. Seeing a physiotherapist early (between 3 and 7 days from the injury time) is essential for an assessment and to develop a treatment plan...

‘‘

Ankles are often the most under-treated injury and there is often a “lag time” between the injury. Seeing a physiotherapist early (between 3 and 7 days from the injury time) is essential for an assessment and to develop a treatment plan.

Contact us at: info@tsic.com.au for further advice or go to our website www.tsic.com.au/pages/ ankle-sprain. For further information on ankle injuries.

Outer Body, Inner Soul

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SPRING INTO

Colour C

an you believe it’s Spring already?

Most people are curious about what’s new in hair.

Hair is moving towards controlled disconnections, whether short or long we are seeing more textured styles with weight being removed creating soft dishevelled looks and one might say a little uncontrived. However these styles can look smooth and sleek when styling using product. The hair needs to be cut or razored with precision, making sure that the balance is true.

‘‘

... Hair is moving towards controlled disconnections... we are seeing more textured styles with weight being removed, creating soft dishevelled looks ...

‘‘

Men’s hair, as I said in our last edition, styles for the guys are more creative and polished, now more than ever.

Not since the flat top of the 80’s, have we seen such fun in men’s grooming.

The big beard is starting to be trimmed down and the hair is being cut with extreme precision.

Whether bold or brave remember simplicity is the ultimate sophistication.

Cheers to you all,

WAYNE WHITE Creative Director, Colour Collections PS. Drop in!

6 Inside and Out Magazine

Issue #08 - Spring / Summer 2014 - 15

Here

HA IR

comes

the S

sun

pring is a time for fresh starts & new beginnings in all aspects of life. What better way to kick it off than with a BOLD new color (but bold doesn’t necessarily mean loud!)

There is lots of luminous shine being seen showing glossy healthy hair no matter what colour your hair.

Colour is “essential “ to your Life.

The colours you love are deep and vital affirmations of who you are.

Bringing those colours into your day and your environment is the ultimate form of self expression.

To complement each of the

Outer Body, Inner Soul

techniques (listed right), here are some must have colours for Spring & Summer:

BLUE

GREEN

PLATINUM

PALE PINK

PURPLE HAZE

ROSE GOLD

The hottest hair colour trends for Spring & Summer 2014 are...

OMBRE

(French meaning shaded or graduated) It’s so popular because it has many different colour options. This can be seen in every magazine and on the Runway. Go bold or soft (Sombre) colourful or natural.

BALYAGE

(French meaning to sweep) This technique originates from the 70’s and the colour is free hand swept down the hair strands to give a beautiful soft natural result.

SPLASHLIGHTS

A new version of Ombre (imagine where the light hits the hair from a spotlight or camera flash) the hair is lightened just a shade or two then a colour gloss washed over.

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style

lvet by miss ve

‘‘

The Havana 5 Way Maxi

...The Havana 5 way maxi dress is a wonderful “Investment’ piece. You can wear it out for lunch with the girls, to a BBQ with a pair of wedges or over your bathers at the beach!

‘‘

Eb & Ive 5 way maxi $89.95

Eb & Ive necklace $34.95

Bracelets $14.95 Mollini “Mirana” $119.95

TOTAL OUTFIT

$259.80

8 Inside and Out Magazine

Issue #08 - Spring / Summer 2014 - 15

ST YL E

‘‘

The Panoma Dress

... Brighten up your summer wardrobe with a splash of blue, white and yellow. These Mollini “masimo” clogs are a great way to accessorize and outfit. The Panoma dress can be styled many ways to create different looks!

‘‘

Eb & Ive bracelets $14.95

Eb & Ive Panoma Dress $79.95

Mollini Masimo clogs $129.95 (made in Italy) Coral Necklace $34.95

TOTAL OUTFIT

$274.75

Outer Body, Inner Soul

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ATTENTION!

MA SSAGE

Running Enthusiasts or Beginners...

T

he warmer days returning means it’s a great time to put on some runners and lose our winter coats. Of course, it’s just running, so how hard can it be? Is being able to run a right or a privilege? Here we offer some thoughts about what we massage & myotherapists experience when we’re working with running athletes.

The most critical times for injury in a training program for a goal or event is at either the beginning of a new routine, when you increase your training or at the peak of training load.

Injuries generally start as a feeling of stiffness or soreness that often remains with ongoing activity or sessions. Commonly known as a ‘niggle’ this often means you haven’t recovered well from activity and you may need to seek treatment and advice to prevent that niggle becoming something more serious.

Here are a few signs and symptoms to help our running enthusiasts identify potential signs of trouble: 1. Stiffness/ pain, immediately after activity or next day(s)

3. Stiffness/soreness/pain after sitting or resting

2. Aching muscles or joints

4. Night pain

If you feel any of these symptoms, we encourage you to seek advice and treatment to keep you on your (running) feet.

How does Massage / Myotherapy help with injury management? <

I njury treatment, and advice

<

e assess, treat and improve the W mobility and flexibility of your joints and muscle groups used specifically for running

<

We provide knowledge of the

So, if you are starting out on a new running regime, or can relate to any of the issues mentioned earlier, we recommend considering:

<

why’s and hows and give you options to best meet your needs

prevention

running assessment: running A impact equates to 3 times your bodyweight going through each foot on foot-strike.

<

s part of TSIC, we are uniquely A positioned to have access to a great network of allied health professionals to offer you further advice and assistance.

<

ood footwear is everything: G expect to pay around $200 or more.

<

unning alternate days with a R rest day in between (why not try cycling, swimming or something else instead on those days?)

<

Being proactive with stretching

and consider using ice therapy – water walking on the beach, or ice baths at home (for the committed and brave!)

<

arly intervention if any issues E do present to get you back to full training days as soon as possible.

Our massage/ myotherapy treatment plans for running athletes are based on individual goals and training demands. This may vary from fortnightly to monthly massage treatment, which may become more regular around increased efforts for event training. Ideally we recommend 2-3 massages in the last 2 weeks before an event to set yourself up for success.

10 Inside and Out Magazine

Issue #08 - Spring / Summer 2014 - 15

HEALT H

EMBARRASSING GUT SYMPTOMS? Bloating, flatulence, constipation, diarrhoea...

What’s going on...? I seem to have all these food intolerances?

M

ore and more people today are experiencing uncomfortable and sometimes embarrassing gut symptoms such as reflux, bloating, flatulence, constipation or diarrhoea. Many try to avoid certain foods, believing they are the cause of these symptoms.

Food intolerances are certainly on the rise, however often the problem is not the food itself, but the capacity of our gut to deal with it. As a result, avoiding certain foods may relieve some symptoms in the short term, however over time, unless the digestive tract gets back into top shape, people find their range of intolerances increase and their general health and wellbeing deteriorates.

<

esolving/avoiding potential consequences of poor R digestive function such as poor immune function, hayfever, asthma, eczema, fatigue, mood swings and a range of chronic diseases.

Call TSIC reception today on 9783 9990 for a 15 minute complimentary consultation with Jane to see how naturopathy can help you.

Our Naturopath Jane can help reduce food intolerances by:

< Identifying why the body cannot tolerate certain foods and the likelihood of improving the intolerance/s < Optimising digestive function

and improving the “barrier effect” of the gut

Outer Body, Inner Soul

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Come into

CAKE COTTAGE F

ormally known as the Cake This, The Cake Cottage, has been operating since 1995, delivering cakes all over Melbourne and the Peninsula.

Their personal attention to detail with both the customer and the cake have ensured many hundreds of couples have had one less thing to worry about on their special day.

Come in and enjoy a coffee and

12 Inside and Out Magazine

cake, spend some time to look over their wide assortment of delicious treats and let the team cater to all of your senses.

With a vast range of cake accessories, they have everything to help you be your special childâ&#x20AC;&#x2122;s favourite at kidsâ&#x20AC;&#x2122; birthdays, or to simple wow your guests at get togethers.

The Cake Cottage can either provide cakes that push the boundaries of what you knew to

be a sweet sensation or help you become the chef that you are! The choice is yours.

Find them at 26 Wells Street, Frankston. For further details, phone 9783 5009 or visit www. thecakecottage.com.au

Issue #08 - Spring / Summer 2014 - 15

The

Multi-Focal Fallacy

D

o you have one pair of glasses for driving but now need another pair for reading or vice versa?

Multi-focals are the hero of spectacle lenses, providing a long distance, intermediate and reading prescription, eliminating the need for 2 or into consideration the dimensions even 3 pairs of spectacles. of how the spectacle frame sits on

Much discussion ensues when multi-focal lenses are prescribed for the first time, usually negative and based on the experience of friends and family. In recent years, lens companies have spent millions of dollars in research and development, resulting in superior, user-friendly lenses. New technology allows us to cater to the patient’s individual needs, rather than the ‘one style fits all’ lenses previously offered.

Customised lenses uniquely take

Outer Body, Inner Soul

your face, the angle of the frame and the distance between your eyes and the lens, giving optimum vision.

There are so many hidden variables within multi-focal lenses that it is difficult for the lay person to make accurate comparisons between the ones on offer. There is no doubt that budget priced lenses will not provide the visual acuity achieved by a customised lens.

We provide only quality lenses that minimise peripheral distortion

(blurriness in the sides of the lenses) and offer a smooth transition between the distance and reading prescription. These lenses actually now have a 90% success rate and we always offer a 2 month non-adaption replacement warranty.

So when our Optometrist recommends a multi-focal lens, don’t be scared, just go for it!

Spectacles, we love them and want you to love them too!

VINCE & ANDREA

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14 Inside and Out Magazine

Issue #08 - Spring / Summer 2014 - 15

H E A LTH

Are you bothered by going to the toilet at night? your 24 hour total urine volume at night.

N

octuria is the name given to the problem of going to the toilet at night. Men and women can suffer, but sometimes simple measures can be taken to fix the problem.

It is considered “normal” to go to the toilet at night 0 – 1 times. As we get older going to the toilet once or twice at night is considered “normal”.

So, if you are a young person going twice or more times at night or a more elderly person going more than three times or so, then you could be suffering from the problem which can be solved.

(It is worth noting that “night” is considered the hours from when you go to bed to sleep for the night and the time you want to get out of bed for the day).

The reasons for ‘Nocturia’ could be :

1. Small capacity bladder: a bladder that has a small “useful capacity” ie a bladder that doesn’t actually hold as much urine as it did when you were younger. For various reasons which the Physiotherapist can explain, a bladder which may have happily held up to 400 mls in younger years, may now only hold, say, 200mls. For this reason your bladder might wake you at night 16 Inside and Out Magazine

because it doesn’t actually hold as much urine as it used to.

2. Poor sleep: some people develop the habit of going to the toilet to help them get back to sleep.

For these people, it may feel like they are woken by their bladder, but it is actually more a poor sleep problem rather than a bladder problem. It may well feel as though the bladder is full but this is because the bladder has “learnt” by now to go often at night.

3. Too much urine produced at night: For various medical reasons, some people actually continue to produce lots of urine at night. If there is lots of urine produced, then you may end up going to the toilet often at night. This problem is called “nocturnal polyuria” ie “too much urine at night”. Nocturnal polyuria is defined as the problem of producing more than a third of

The body produces a hormone called “anti diuretic” hormone which should prevent the production of excessive urine at night.

This system is sometimes faulty or there may be other causes.

The Physiotherapist will ask you to fill out a bladder diary, which shows how much you drink and how much you pass in urine over a minimum of 24 hours. From the bladder diary, the Physiotherapist will be able to help you to work out the reasons for your problem and offer solutions to fix the problem.

If you feel this is your problem then call now for an appointment.

Mention this article so that we can make the process more efficient by sending you a bladder diary ahead of your appointment. OR ask to speak to the Physiotherapist if you would like to discuss your problem by phone first.

Caroline Bender, Pelvic Floor Physiotherapist

Issue #08 - Spring / Summer 2014 - 15

PIL AT ES

B O DY W I S E P I L A T E S & YOUR POSTURE Let us make great posture easy for you!

Do you feel like you are shrinking? Do you feel all crumpled up and in need of a good stretch to lengthen your limbs?

At Bodywise Pilates we often deal with clients who feel they are losing their youthful good posture in exchange for a shortened, hunched over torso and tight hip joints. Our lifestyle these days doesn’t help with hours spent sitting at work, in transit, and performing daily tasks such as housework and gardening. The problem is that as some muscles get shorter and tighter, others get longer and weaker creating an imbalance that eventually leads to pain.

‘‘

Good posture will not only make you feel taller and more energised but with strong core muscles it will also help prevent back and other injuries.

‘‘

There’s nothing like that lengthened feeling following a wonderful stretch out and reorganisation of the spine, but a good stretch is only a temporary relief and isn’t fixing the proble, Before long the crumpled feeling returns and the stretching process is needed again and again. Does this sound familiar?

lengthened optimal state.

At Bodywise Pilates we teach exercises to educate you to create strength in the muscles to maintain better posture. This not only alleviates pain, but also creates a renewed feeling of energy within the body. Good posture is then easily achieved and no longer an effort to maintain.

Pilates is a mind body exercise regime. It requires you to think, feel and be mindfully present in the activity or exercise you are undertaking. Being mindfully present means you quickly learn a lot about your body and gain skills to self manage bodily aches both in and out of the Pilates studio.

Come and visit us at Bodywise Pilates so we can guide you through the perfect stretch and strengthening regime for your body to make great posture easy for you. We will address your postural issues literally from toe to head and all the joints and muscles in between! Just call the friendly TSIC staff on 03 9783 9990 to book into a class. We look forward to welcoming you.

The answer to breaking this repetitive cycle is to work on strengthening the weak muscles and loosening the short, tight ones.

Pilates achieves this by combining strengthening exercises to the core postural muscles once the body is in its

Outer Body, Inner Soul

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style

lvet by miss ve

‘‘Beckie’s Summer Styling Rule Eb and Ive Mint Handbag $149.95

Nude Ascot Shoe $149.95

Eb and Ive Shell adornment $39.95

18 Inside and Out Magazine

‘‘

Necker Dress $79.95

... An Outfit is never complete

without an accessory...

Summer 2015 is all about mixing brights and pastels. This comfortable ‘Necker’ dress is such a versatile style. Dress it up with these ‘Stand Out from the crowd” Ascot Resort print shoes and subtle mint neck adornment.

Issue #08 - Spring / Summer 2014 - 15

ST YL E

Bright ‘‘ White, a must have! ... Bright white is a must have for any summer wardrobe. For a really fresh clean look accessorize with a complimentary fresh colour like this seafoam necklace. Style the Saba top with these sensational Havana pants for some pool side entertaining!

‘‘

Eb and Ive Saba top $69.95

Necklace $34.95

Havana Pants $69.95

Eb and Ive Mint Handbag $149.95 Outer Body, Inner Soul

Bracelet $14.95

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E x e r c i se . . .

get the be How much and what type will In a perfect world, everyone would have the time availability, resourses and energy to complete the perfect exercise routine each and every week. Unfortunately due to commitments such as increased work hours, study, parenting or injury we struggle to cover the bare minimum required for good health, and to reduce the risk of chronic disease in the future.

The hardest part of any exercise program is always the first part: getting started!

Successful implementation of an exercise program depends on what you are looking to achieve. Our bodies are all different and we have different requirements to reach our goals. To start a new fitness regime, we need to think about:

<

xercise education and E technique

<

Psychology and goal setting

< < <

Time management

<

Dietary intake

Planning upport, motivation S and accountability

st results?

Current exercise guidelines include being active on most days, if not all, accumulating between 75 – 300mins activity dependant on intensity and completing muscle strengthening exercises at least twice per week

Here are some tips to make the most of whatever time you have!

Strategy 1 – Regular walking as part of your routine Sometimes the best and most effective way to get started is to find time for a regular walk. A daily 30 minute walk not only has the well-documented effects of increased fitness and vitality, but has also shown improvements in not only will this decrease your risk of further health concerns and chronic disease (i.e. heart attack, stroke, diabetes), but it will also improve your physical capacity to perform physical activities for longer (Exercise is Medicine, 2014) For those who are fans of gadgets and tracking your output, there are many free apps that can record all significant data (distance, pace, incline) so you can keep a close eye on your progress!

“With the possible exception of diet modification, we know of no single intervention with greater promise than physical exercise to reduce the risk of virtually all chronic diseases simultaneously (Booth et al, 2000)” Strategy 2 – Get into the gym and build some muscle Resistance training is a great way to keep in shape, gain similar benefits to those of cardiovascular work outs whilst having the greatest decrease in percentage body fat and increasing lean muscle mass. Full body functional training can use all the major muscle groups (gluts, quads, large back muscles and core) whilst improving your overall mobility strength and muscular endurance.

20 Inside and Out Magazine

Issue #08 - Spring / Summer 2014 - 15

EX PHYS

Strategy 3 – High Intensity Interval Training (HIIT) is a HIT! High Intensity Interval Training is defined by a short pre-determined duration of very high intensity activity followed by a rest/recovery period. This is then repeated multiple times. Exercises used for HIIT can include sprinting, stepping, swimming, jumping, cycling and skipping.

Essentially this means you increase your heart and body’s functional capacity – however talk with your GP, physiotherapist or AEP before trying it out (Exercise Right, 2014).

What’s an AEP? An AEP isa 4 year university qualified allied health professional, specialising in many aspects of physical recovery.

AEPs are trained to treat conditions such as chronic pain, osteoporosis, arthritis, musculoskeletal injuries, chronic disease, heart and lung health, as well as those wanting start or return to an exercise program (ESSA, 2014).

Strategy 4 – Mix and match the above for your best fit There are multiple benefits to many different forms and types of exercise. Like most things in life, a balanced approach is best, but finding an exercise type that you enjoy, you can fit in with your lifestyle and exercise capabilities will be the best for you.

Combining aerobic, strength, HIIT, flexibility, functional movement and nutritional plans together within a regular routine will give you the very best chance to gain optimal health and wellness.

Speak to one of the Exercise Physiology team to see how TSIC can help you to get fit and feel well. Email us on info@tsic.com.au, call us on 03 9783 9990 or go to our website www.tsic.com.au/pages/EP Outer Body, Inner Soul

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S P RING/ SUM M ER

nail

FASHION

This season we are introducing Nail Fashion into the salon. What is Nail Fashion you ask? Itâ&#x20AC;&#x2122;s nail art... for grown ups. We match our bags and shoes to our outfits, so why not our nails.

It can be as simple as one feature nail or a whole set of Nail Fashion. We have picked three trends for the season to show how wearable Nail Fashion is.

NEUTRALS We are seeing lots of Neutral colours with accents of metallics. We have created this look with Satin Pyjamas & Locket Love. Also very popular is nude colours with an accent of black.

PASTELS For a touch of soft colour we have the pastels or gelato colours of Cake Pop, Lilac Longing, Sun Bleached and Azure Wish.

BOLDS We have created this bold colourful look by using a patten in a scarf. We have used Bicycle Yellow then layered additives over it.

So as you can see Nail Fashion can add that finishing touch to your outfit. So this season why not come in and have one of our Nail Stylists create a look just for you.

22 Inside and Out Magazine

Issue #08 - Spring / Summer 2014 - 15

7 steps

ST YL E

tO

cl ea ni ng ou t yo ur w ar dr ob e on any budge t...

S

pring /summer is a time to freshen up everything.

We spring clean the house, the garden and its also time to remember our wardrobes too. Your wardrobe is prime real estate and I know you have invested alot of time and money towards it.

If your wardrobe is messy and full of the old style you then its a good time to start a clean out.

1. Pull out everything and try it on.

2. For every piece you try on – ask yourself

a) Does this fit me?

b) Do i need to alter it?

c) What is the condition like?

d) Does this piece work for my current lifestyle?

e) Do i still love it?

f) How do i feel when i wear it?

g) How does this colour make me feel when i wear it?

h) Is this piece highlighting my best attributes?

3.Create three piles; a maybe, a throw out and a keep

4. Give the gift of giving. With your throw out pile make sure you drop it off that day to a friend or donate it to a charity.

Your trash will be someone else’s treasure. Try ‘Dressed for Success’ (Franskton) or ‘Clothes For You’ (Rosebud) 5. The clothes you are going to keep all need to be placed on hangers of the same colour, shape and design. This creates a wardrobe that is simplified and easy to find garments.

6. Categorize – either by colour or garments eg: shirts, pants, dresses. There’s no right or wrong. Make it work for you.

7. “The maybe pile’- you may need to be ruthless here or get some assistance. If you decide to keep any of these garments make sure you put them into your wardrobe with the hanger going the opposite way to the others. If in 3 months you haven’t worn it then pay it forward.

Following these 7 steps will ensure that you: • Save time when getting ready to go anywhere.

• You will know where every piece is.

• You will feel more confident and organised.

• You will able to see what items maybe missing to create a mix and match wardrobe. This will save you money buying items you may already have.

Have fun! You will feel refreshed and cleansed and ready for the summer months ahead.

Outer Body, Inner Soul

love Beckie xx

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Summer Feet Feeling the heat!

W

ith the worst of the winter months behind us, itâ&#x20AC;&#x2122;s time to start looking forward to the warmer months ahead! Unfortunately, our feet often donâ&#x20AC;&#x2122;t look forward to the warmer months as much as we do. With summer comes a myriad of foot problems ranging

24 Inside and Out Magazine

from dry/cracking heels to foot and ankle injury from use of unsupportive thongs and sandals. Podiatrist Tom Mckenzie discusses some of the more common summer foot complaints and presents some helpful tips and footwear options to help keep your feet in top condition.

Issue #08 - Spring / Summer 2014 - 15

FEET diabetes need to be particularly Throughout the cooler months of thongs and sandals with arch vigilant in this regard as small support to help stabilise and our skin becomes accustom to the skin breaks can result in severe improve spread of pressure under insulation provided by enclosed infections/wounds if not attended the sole of the foot. They also winter footwear. Come summer, to. Podiatrists can help diagnose have an increased heel cup height our skin can react poorly to more and treat recurrent nail and skin to limit sideways movement and open footwear (thongs, sandals pathology and can also prescribe stability of the heel. etc.), resulting in a rapid drying topical or oral treatments should of the skin. Dry/dehydrated skin Ziera (store located in Frankston the need arise. is less adaptable to the stresses shopping centre) have a large applied to our feet during standing Summer footwear often leaves a range of sandals that are still and walking, and often responds by lot to be desired from a podiatrist’s very supportive and will also splitting open. Simple treatments point of view! Whilst thongs and accommodate an orthotic if that can help with maintenance of sandals may seem like a suitable required. the skin include daily use of a good urea base cream, use of Merrell and Rockport a pumicestone/rasp and stock a number of lighter ...

Whilst thongs and sandals may trying to wear socks/ closed in shoes with mesh shoes around as often seem like a suitable summer choice, in the toes and upper as possible (even around of the shoe to increase unfortunately the lack of support in home where our cooling breathability. systems tend to dry the shoes such as these leaves our feet air out even further!!!).

Keen and Ecco stock and ankles vulnerable to injury. a number of stable/ Use of nail salons and supportive sandals with adjustable summer choice, unfortunately the long term application of nail polish straps over the top of the foot and lack of support in shoes such as tends to increase throughout the around the heel. these leaves our feet and ankles summer months in a bid to get our vulnerable to injury. Heel pain, toes looking nice! Unfortunately Podiatrists can assess your foot ligament injury, calf pain and this also means an increase in type and help you with further general ankle instability are all fungal skin and nail infections. footwear options tailored to more likely in open footwear.

It is important to give your nails your particular needs. If you Luckily there are some better a break from nail coverings on a have any questions regarding summer footwear options on offer regular basis to help improve the any of this information contact that can reduce the load on the feet health of your nails. Keeping our the clinic by phone or you can and ankles: skin clean and moisturised will also contact Tom directly by email help reduce the chance of skin Orthaheel stock a large range thomas.mckenzie@tsic.com.au. infections taking hold. People with

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The Power of

POSITIVE THINKING

T

here are many lessons to be learnt from the dedication and mental toughness of athletes. They understand the power of the thoughts they think, the beliefs they hold, and the words they speak and so consciously choose to think, believe and speak in a positive way.

Athletes use the strength of goals and dreams to focus their thinking. They use powerful imagery of themselves winning to give the mind a picture of what must become reality.

They understand self-discipline, training whether they feel like it or not and use the power of their mind to overcome physical resistance and pain. Top athletes…

1. Are positively obsessed with what they do, they have an unshakable will 2. Take personal responsibility for their performance success is not an accident 3. Have persistence and respond to obstacles as challenges

The following pointers show some of the strategies that athletes may use to achieve success. We can learn from these to achieve more in our day-to-day lives as well.

1. Read uplifting books and magazines (e.g. autobiographies). Turn off the television to violent scenes and depressing programs and choose humorous and happy ones instead.

2.

Mix with positive people. Remember that we become like the people we spend most time with.

3. Remind yourself at the start of the day to enjoy the day. Avoid saying and thinking “I can’t wait to get home” or “I can’t wait for the weekend”. These comments program you to be unhappy today.

26 Inside and Out Magazine

Issue #08 - Spring / Summer 2014 - 15

WELLNESS 4. Look for good things in your life. Take stock and remember that any time you are happy, it’s because of your thoughts.

5. Life is not always fair. We are meant to learn from hard or unfair times, learn from the experience and move on.

6. There are some things that you have to do, but that you don’t feel like doing. It’s a well-documented observation that successful people do things that unsuccessful people aren’t prepared or won’t do.

7. Set a goal to increase your exercise and stick to it. Stop making excuses, tick a calendar as you do it and notice how you feel more in control of your life. There are plenty of free apps that can help monitor your progress.

8. Forget words like “I’ll try” or “Maybe” and use “I’ll do it” or “I will” instead.

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