What Is Osteopathy and How Can It Help You?

If you spend time in the gym, play sport, or simply want to move without pain in day-to-day life, you may have come across the word osteopathy. But what exactly is it and how can it benefit you? 

We're excited to welcome Harry Shirley, an experienced osteopath, to our allied health team. Harry's expertise adds another dimension to the comprehensive wellness services we offer our community, which is why we asked him to share his knowledge about osteopathy with you. 

What is Osteopathy? 

When people hear the word osteopath, they often think "that's bones, right?" It's an understandable assumption, but osteopathy is about much more than bones. It is a form of healthcare that considers the body as a whole interconnected system. The way you move and function depends on the complex interplay between your muscles, joints, nerves, circulation, and even your breathing patterns. 

Osteopaths are trained in hands-on techniques such as soft tissue release, joint mobilisation, dry needling, cupping and targeted stretching. These evidence-based methods aim to restore optimal movement patterns, ease pain and help your body perform at its best. One of osteopathy's greatest strengths is the variety of therapeutic tools available, allowing treatment to be completely tailored to each individual. Everyone's body responds differently, so the osteopath's role is to find what works best for your specific needs. 

Unlike approaches that only target symptoms in isolation, osteopathy takes a detective-like approach to uncover the root cause of dysfunction. For example, that nagging shoulder pain might not be solely a shoulder problem. It could be related to spinal restrictions, postural imbalances, or even the way you breathe and brace when lifting weights. This whole-body perspective recognizes that your body functions as a single, integrated system where everything works together. 

How Can Osteopathy Help? 

Understanding when osteopathy might benefit you can help you make informed decisions about your healthcare. People often seek osteopathic treatment for: 

Pain Relief and Management 

• Back pain, neck stiffness, headaches, and joint discomfort 

• Chronic conditions that impact daily function and quality of life 

• Pain that interferes with sleep, work, or exercise participation 

Movement and Mobility Issues 

• Joint stiffness that limits your range of motion 

• Muscle tension and tightness affecting performance 

• Movement patterns that feel awkward or inefficient 

• Recovery from injuries that have left lasting restrictions 

Sports and Exercise-Related Concerns 

• Sports injuries including shoulder impingement, hip problems, and muscle strains 

• Recurring injuries that keep coming back despite rest 

• Performance plateaus that might be related to movement limitations 

• Support during heavy training periods to maintain tissue health 

Everyday Function and Wellness 

• Work-related strain from prolonged sitting or repetitive tasks 

• Age-related changes in mobility and function 

• General wellness and injury prevention 

• Preparing your body for increased activity levels 

Osteopathy isn't just for elite athletes or people with serious injuries. Many people benefit from osteopathic care as part of maintaining their overall health and staying active throughout life. Whether you're lifting weights, chasing after children, working at a desk, or simply want to move through daily activities with greater ease, understanding how your body works as a whole system can be valuable. 

What to Expect from Osteopathic Treatment 

If you're considering osteopathic care, it's helpful to know what the process typically involves: 

Assessment: Your osteopath will take a detailed history of your symptoms, lifestyle, work demands, and exercise habits. They'll also conduct physical tests to understand how your body moves and functions. 

Diagnosis: Rather than just focusing on where it hurts, osteopaths look for the underlying reasons why problems develop. This might involve examining areas that seem unrelated to your main complaint. 

Treatment: Using various hands-on techniques, your osteopath will work to restore normal function to restricted areas. Treatment is typically gentle and should never cause significant pain. 

Education: A key part of osteopathy is helping you understand your condition and what you can do to support your recovery and prevent future problems. 

Ongoing Care: Depending on your needs, this might involve regular maintenance sessions, specific exercises, or lifestyle modifications. 

Meet Harry Shirley 

Harry Shirley is the founder of Border Osteo & Performance and brings years of osteopathic experience to our community. His background includes two years working on the LPGA Tour with professional female golfers, where his role extended beyond traditional treatment to encompass performance support and recovery protocols. 

Harry's experience gives him insight into how the body adapts to various physical demands, from high-level athletic performance to everyday movement challenges. Now based at Club Forma in Richmond, Harry works with people from all walks of life who want to move better, feel better, and perform at their best. 

Whether your goal is to understand a persistent pain problem, improve how you move, or simply learn more about maintaining your body's health, Harry is available to answer questions and provide expert osteopathic care. 

Taking the Next Step 

Understanding what osteopathy offers empowers you to make informed decisions about your health and wellness. If you're curious about how osteopathic care might help address your specific concerns or support your health goals, don't hesitate to ask questions. 

Harry is always happy to discuss how osteopathy might fit into your health and wellness journey. You can find him at the gym, contact him by phone, or send a message to learn more about this valuable healthcare approach. 

Is Fasting the Best Option for You? Here's What You Need to Know

A Balanced Look at Whether Fasting Could Work for Your Body and Lifestyle

In recent years, fasting has moved from being a primarily religious or spiritual practice to becoming one of the most discussed approaches to health and weight management. But amid the buzz and success stories, a crucial question remains: is fasting actually the right approach for you? At Club Forma, we believe that individualised approaches yield the best results, and fasting is no exception.

Understanding Different Fasting Approaches

Before deciding if fasting suits your lifestyle and goals, it's important to understand that "fasting" isn't a one-size-fits-all concept:

Intermittent Fasting (IF)

This approach alternates between periods of eating and fasting, with several popular variations:

• 16/8 Method: Restricting eating to an 8-hour window daily (e.g., 12pm-8pm)

• 5:2 Protocol: Eating normally five days per week, with calorie restriction (500-600 calories) on two non-consecutive days

• Eat-Stop-Eat: Incorporating one or two 24-hour fasts per week

Time-Restricted Eating (TRE)

A form of IF that focuses on limiting daily eating to specific time windows, often coordinated with your circadian rhythm.

Extended Fasting

Longer periods without food, typically ranging from 24 hours to several days, usually done less frequently than IF.

The Science Behind Fasting

Fasting's popularity isn't just based on anecdotes—there's substantial scientific interest in its potential benefits:

Metabolic Benefits

Research suggests fasting may improve insulin sensitivity and stabilize blood glucose levels, potentially benefiting those at risk for metabolic disorders. When you fast, insulin levels drop, allowing your body to access stored fat for energy more efficiently.

Cellular Repair

Fasting triggers autophagy, a process where cells remove damaged components and recycle them, potentially slowing the aging process and preventing disease.

Brain Health

Some studies indicate potential benefits for brain function and protection against neurodegenerative diseases, although more research is needed.

Weight Management

By limiting eating windows, many people naturally consume fewer calories, which can support weight loss goals.

Who Might Benefit from Fasting

Fasting could be worth exploring if you:

• Have struggled with traditional dieting approaches

• Want a simpler framework than counting calories or macros

• Are looking to improve metabolic health markers

• Have plateaued in your weight loss journey

• Prefer defined eating windows rather than restrictive food choices

When Fasting May Not Be Right for You

Despite its potential benefits, fasting isn't appropriate for everyone. You should approach with caution or avoid fasting if you:

• Are pregnant or breastfeeding

• Have a history of disordered eating

• Are underweight or have nutritional deficiencies

• Have diabetes (especially if taking medication)

• Take certain medications that require food

• Are an adolescent still growing

• Are an elite athlete with high energy requirements

• Experience significant stress or sleep disturbances

• Have certain medical conditions (always consult your healthcare provider)

Fitness professionals at Club Forma are particularly cautious about recommending fasting for clients who have intense training schedules or are working on building significant muscle mass, as proper nutrient timing can be crucial for these goals.

Practical Considerations

If you're considering trying a fasting protocol, keep these points in mind:

Start Gradually

If you're new to fasting, begin with a shorter fasting window and gradually extend it as your body adapts. Many people start with a 12-hour overnight fast before advancing to longer periods.

Hydration Remains Essential

During fasting periods, proper hydration becomes even more important. Water, black coffee, and unsweetened tea are typically acceptable during fasts.

Nutrient Density Matters

When you do eat, focus on nutrient-dense whole foods rather than using fasting as an excuse for poor food choices in your eating window.

Listen to Your Body

Pay attention to how you feel during fasted periods. Mild hunger is normal, but dizziness, weakness, or inability to focus are signs that your approach may need adjustment.

Exercise Timing

You may need to experiment with workout timing in relation to your eating windows. Some people perform well training in a fasted state, while others need fuel before exercise for optimal performance.

The Club Forma Approach to Fasting

At Club Forma, we never suggest or recommend fasting as a healthy, sustainable approach to nutrition. However, if a client insists on implementing fasting as the nutrition strategy they would like to use, we take a measured approach. Our personal trainers are equipped to:

• Help you determine if fasting aligns with your specific health and fitness goals

• Guide you through implementing a sustainable fasting approach if appropriate

• Monitor your progress and make adjustments as needed

• Ensure your nutrition strategy complements your training program

• Advise on proper nutrient timing around workouts

We've found that clients who succeed with fasting typically implement it as a flexible tool rather than a rigid rule. The most sustainable approaches allow for adaptation around special occasions, varying energy needs, and lifestyle considerations.

Is Fasting Right for You?

The answer depends on your individual circumstances, goals, and lifestyle. For some of our clients, incorporating occasional time-restricted eating has provided benefits in terms of energy levels, weight management, and simplified nutrition planning. For others, focusing on regular meal timing and balanced macronutrients yields better results.

Rather than blindly following fasting trends, we encourage a personalised approach. A consultation with one of our personal trainers can help you determine if fasting might be beneficial for your unique situation and how to implement it effectively if it is.

Remember that no single nutritional approach works for everyone, and that even the best strategy is only effective when it can be maintained consistently. The ideal nutrition plan is one that supports your health and fitness goals while fitting comfortably into your lifestyle.

References:

American Journal of Clinical Nutrition. (2022). "Effects of Intermittent Fasting on Health, Aging, and Disease."

New England Journal of Medicine. (2019). "Effects of Intermittent Fasting on Health and Disease Processes."

Cell Metabolism. (2020). "Time-Restricted Eating Effects on Performance, Immune Function, and Body Composition."

Obesity Reviews. (2021). "Intermittent Fasting and Metabolic Health: From Religious Fast to Time-Restricted Feeding."

Frontiers in Nutrition. (2022). "Intermittent Fasting: Physiological Implications on Body Weight and Various Metabolic Parameters."

The Living System of Wellness

Seasonal Blog Post: Autumn's Lesson in Personal Adaptation

As the leaves transform and begin their graceful descent, autumn reminds us of nature's wisdom in adaptation and transition. Trees don't resist change—they embrace it, shedding what no longer serves them and conserving energy for the season ahead. This natural rhythm offers us a powerful metaphor for our own wellness journey.

In our pursuit of better health and performance, we often search for the perfect routine or the ideal combination of activities. Yet the truth is both simpler and more complex: wellness isn't a fixed destination but a living, breathing system that evolves with us, shifting with the seasons of our lives just as nature shifts with the calendar seasons.

Your Body's Unique Language

Just as no two people are exactly alike, neither are their wellness needs. What energises one person might deplete another. The key lies in developing a relationship with your body—learning to listen to its signals and understanding its unique language. This means checking in regularly: What feels supportive today? What feels draining? Which activities bring you both results and joy?

The Changing Seasons of Life

Our wellness needs shift naturally through different life phases. The high-intensity training that served you in your twenties might need modification in your forties. The stress management techniques that worked during calmer periods may need reinforcement during challenging times. This isn't failure—it's adaptation, the very essence of a thriving system.

Beyond the One-Dimensional Approach

True wellness encompasses a spectrum of needs:

• Cardiovascular health through various forms of movement

• Strength building that supports daily function

• Mobility work that maintains freedom of movement

• Nature exposure that grounds our nervous system

• Recovery practices like sauna sessions or cold therapy

• Mental wellness through meditation or mindfulness

• Social connection that nourishes our emotional health

• Nutritional approaches that respond to our body's changing needs

No single activity can address all these dimensions. Instead, think of your wellness practice as an ecosystem where different elements support and enhance each other.

The Art of Adjustment

The most successful wellness systems share one quality: adaptability. Being rigid about your routine often leads to burnout or plateaus. Instead, treat your wellness practice as you would tend a garden—sometimes certain elements need more attention, while others require pruning back.

This doesn't mean changing everything at once or abandoning consistency. Rather, it means making thoughtful adjustments based on honest self-assessment and, when helpful, professional guidance.

The Role of Professional Support

While personal intuition is powerful, objective expertise has its place. At Club Forma, we see our role as helping you interpret your body's signals, offering evidence-based approaches, and supporting your evolution through different wellness seasons.

We believe in empowering you with knowledge about why certain approaches work, helping you recognise patterns in your response to different activities, and providing a compassionate space for experimentation and growth.

Your Wellness Ecosystem

As you consider your own wellness system, ask yourself:

• What elements bring me both results and enjoyment?

• Where might I be overemphasizing one dimension while neglecting others?

• How can I build in regular check-ins to assess what's working?

• What new element might complement my current practices?

It is important to remember that this living system requires both commitment and compassion. Some days will flow easily; others will challenge you. The goal isn't perfection but progression—a continually evolving approach that supports you in performing better in your full life.

At Club Forma, we're honoured to be part of your journey, helping you create a wellness system that's as unique and dynamic as you are.