August 2021


Hi, We hope you have been keeping well during the lockdown. Thank you everyone for your patience and understanding as we have adapted to the new regulations.

Remedial massage is permitted under the current restrictions, and we are pleased to continue to provide a valuable healthcare service during this difficult time. Until the lockdown lifts, our outdoor massage, infrared saunas and some massage modalities will be closed while we operate under covid safe practices at our Clovelly Road Indoor Centre.

Many of our clients are suffering with back and neck pain from working at home and having less movement in their daily routine. Massage is very helpful, and daily stretching can make a huge difference. We have included a range of targeted stretches below that you can do from your work desk as well as self care tips from our therapists.

Be kind to yourself and others during this stressful time. We look forward to seeing you soon and continuing to be a place of healing and retreat for our community.

In health and happiness,

The Team at Massage by the sea


Our Covid-safe Practices

Massage by the Sea is a registered Covid-safe business, and we have a covid-safe plan in place. Following is a summary of our current covid-safe practices:

 We are abiding by the one person per four metres square rule. This means we can only have 3 clients in reception at a time. Please wait outside if there are already three clients in reception.

  • All staff and practitioners are wearing face masks. All people entering the premises must wear masks as well.
  • Therapists continue to wash their hands and arms thoroughly before and after every massage.
  • All linen which comes into contact with the client during a massage is changed and washed at 95 degrees Celsius.
  • The treatment rooms are sanitised between treatments.
  • Hand sanitiser has been placed at the entrance and at reception for use before and after massages.
  • Door handles and all regularly touched surfaces are being disinfected throughout the day.
  • Anyone who has cold or flu symptoms or has been in contact with someone who is unwell or has visited a known COVID-19 case location or returned from overseas in the last two weeks is asked to reschedule their appointment.
  • All clients are screened for the above.
  • All people entering the premises are required to check in using the QR code provided.
  • All staff and therapists have completed Covid-19 Infection Control Training.

 Beyond these measures, our aim at this time is to remain calm and centred and continue to provide a valuable health care service to our community. 

Stretches to do at your home office

During lockdown we have far less opportunities to move our bodies. We are no longer commuting to work, running errands, meeting friends or hitting the gym. This movement, which we previously took for granted, makes a huge difference to our physical and mental health. Staying in one position while doing repetitive motions is typical of a desk job – but pair this with working from home and the sedentary lifestyle that comes with lockdown life and it is no wonder many of our clients are coming in with tight hips, locked ribs, lower back and neck pain.

 The good news is that moving or stretching is a buildable habit! You can set a timer to remind you to take a quick walk, stretch or have a dynamic water break. Try taking phone calls while standing or walking. Below we have compiled some simple stretches you can do at your desk that target the areas that get tightest when you sit for long periods. Remember to breathe normally throughout the stretches, never hold your breath while stretching and do not go further into the stretch than is comfortable.




1.       Raise your arm and bend it so that your hand reaches toward the opposite side.

2.       Use your other hand and pull the elbow toward your head.

3.       Hold for 10 to 30 seconds.

4.       Repeat on the other side.





1.       Extend each arm overhead.

2.       Reach to the opposite side.

3.       Hold for 10 to 30 seconds.

4.       Repeat on the other side.





1.       Clasp hands together above the head with palms facing outward.

2.       Push your arms up, stretching upward. 

3.       Hold the pose for 10 to 30 seconds.








1.       Clasp hands behind your back. 

2.       Push the chest outward, and raise the chin.

3.       Hold the pose for 10 to 30 seconds.





1.       Keep your feet firmly on the ground, facing forward. 

2.       Twist your upper body in the direction of the arm that’s resting on the back of your chair.

3.       Hold pose for 10 to 30 seconds.

4.       Repeat on other side.


Tip: Exhale as you lean into the stretch for a greater range of motion.



This stretch is also known as the rhomboid upper or upper back stretch.


1.       Clasp your hands in front of you and lower your head in line with your arms. 

2.       Press forward and hold for 10 to 30 seconds. 




1.       Remaining seated, extend one leg outward.

2.       Reach toward your toes. 

3.       Hold for 10 to 30 seconds.

4.       Repeat on the other side.


Be sure to do this one leg at a time, as doing this exercise with both legs out can cause back issues.



1.       Gently pull your head toward each shoulder until a light stretch is felt.

2.       Hold the pose for 10 to 15 seconds.

3.       Alternate once on each side.



1.       Relax and lean your head forward. 

2.       Slowly roll toward one side and hold for 10 seconds.

3.       Repeat on other side.

4.       Relax again and lift your chin back to starting position.

5.       Do this three times for each direction.

Self Care Tips During Lockdown

Tips from our team on how to practice self care during lockdown

Blaise, Remedial Massage Therapist at Massage by the sea:

‘Creating a routine is very tricky when you are juggling so many tasks in one space. Without heading to the office for work, the gym for targeted exercise, etc, we fall out of our routine quickly when we do not have a dedicated space to complete each task. We can be really hard on ourselves when time slips by and we don’t complete our tasks on time. The reality is that we are all struggling in this same way and beating yourself up for it will only cause more stress.

I have found that creating a simple and realistic schedule with the main things you need to accomplish will help you stay on track. Always underestimate what you can get done, allowing plenty of time for each task – and make sure to give yourself a pat on the back or a little treat when you reach your goals (some time to watch your favourite tv show, a delicious meal, a long bath – some dedicated relaxing you time!). I also find that getting ready for the day with a shower and an outfit separate to the pyjamas you wore the night before is helpful. Maybe work pyjamas? You still want to be comfortable ;-) ‘

Yukari, Remedial Massage Therapist at Massage by the sea:

‘Earthing is one of the best and easiest ways for self care. I’m recommending it to all of my clients at the moment! Spend time barefoot on the natural ground such as the beach or in the garden. It is not necessary to walk or run, just staying in contact with the ground is enough. ‘Earthing’ or ‘grounding’ connects you with the earth’s surface electrons, which work to balance our homeostasis, reducing pain and inflammation, lowering cortisol and improving blood flow and quality of sleep. You can learn more about Earthing by watching ‘The Earthing Movie’. ‘

Lacey, Clinic Manager at Massage by the sea:

‘Take the time to slow down. Slow your mind and don’t feel the need to fill your day. Get outside and feel grounded. My favourite self care is to read a book, make a nice cup of tea or go for a walk.’

Shareen, Owner and Nutritionist at Massage by the sea:

Consider reducing your intake of caffeine


Caffeine doesn’t actually give you real energy. It simply triggers the stress response which makes you feel more tense and alert in the short term but it creates an “energy debt” which you pay for later in the long term (like using a credit card!). So caffeine adds to the stress load which can also ultimately contribute to decreased energy and immunity. This is the exact opposite of what we are trying to do for you at Massage by the Sea!

Did you know that caffeine reduces cerebral circulation? That’s right, caffeine reduces blood flow, and therefore the flow of oxygen and nutrients, to your brain! Caffeine produces cerebral vasoconstriction by blocking the action of adenosine (1). In fact, that thumping withdrawal headache you experience when you have not had your morning coffee is actually a result of the blood returning to your brain! For me, this was the clincher that helped me decide to give up caffeine – I need all the blood in my brain I can get! :-)


Emma, Remedial Massage Therapist at Massage by the sea:

‘Make the most of this time. Find an online course you’re interested in and dedicate this time to it. There are so many online courses available at the moment and often great deals because of the lockdown situation. Be sure to balance the excess screen time with time outside – at least an hour each day! Take off your shoes and connect with the Earth. Take a walk along the beach or grass barefoot to recharge.’

June 2021


As I am sure you all heard on the news, the NSW government announced yesterday new restrictions that applied from 4.00 pm, Wednesday 23 June 2021 for one week.

The restrictions are specific community limitations, social distancing restrictions and wearing face masks. The practice of natural medicine is not mentioned and not specifically restricted in any way. See the government guidelines here:

We just wanted to let you know that we are still open and what we are doing to stay as safe as possible at this time. 

We will continue our hygiene procedures and have returned to full COVID-safe measures as follows: 

  • We are abiding by the four people per four metres square rule. This means we can only have 3 people in reception at a time. Please wait outside if there are already two clients in reception (plus the receptionist).
  • All staff and practitioners are wearing face masks. All people entering the premises must wear masks as well.
  • Therapists continue to wash their hands and arms thoroughly before and after every massage.
  • All linen which comes into contact with the client during a massage is changed and washed at 95 degrees Celsius.
  • The treatment rooms are sanitised between treatments.
  • Hand sanitiser has been placed at reception for use before and after massages.
  • Door handles and all regularly touched surfaces are being disinfected throughout the day.
  • Anyone who has cold or flu symptoms or has been in contact with someone who is unwell or has visited a known COVID-19 case location in the last two weeks is asked to reschedule their appointment.
  • All clients are screened for the above.

Beyond these measures, our aim at the time is to remain calm and centred and continue to provide a valuable health care service to our community. 

In health and happiness,

The Team at Massage by the sea

April 2020

The NSW government has now listed remedial and therapeutic massage under health services which are to remain open. You can read more about this here.
The health department has stated that allied health services and other health services including remedial massage should stay open to reduce the burden on the medical system.
We will offer strictly remedial massage for addressing physical conditions – acute pain and discomfort and chronic conditions.
Of course, we consider stress management a legitimate health concern, especially at this time, and as most of you know, remedial massage is one of the best treatments for stress. We are also offering online nutritional consultations and supplements and other health products are available at our clinic or can be posted to you.
Treatments that fall under the “personal” category are not available – facials, hot stone massage and relaxation massage. We are unable to offer outdoor massage for now, as Wylie’s Baths is closed. Infrared saunas are also not available at this stage. 
We will continue with our enhanced hygiene procedures as per our previous emails plus we have added a few more:
  • The rooms are fully sanitised between treatments, with not only all linen changed and washed at 95 degrees but also all hard surfaces sanitised.
  • We will adhere to the 4-metre square per person rule with, a maximum of 4-6 people in the clinic space at any one time. Our clinic is approximately 50 metres square so that allows for over 8 square metres per person.
  • Treatments will be staggered so that only 1 therapist and 1 client are in the reception area at a time. Please wait outside if there is already someone in the reception area.
  • All therapists will wear masks when treating the client in the supine position, and during the whole treatment if a client prefers. Your therapist can also wear gloves if you wish.
  • And of course, we will continue to ask clients who are experiencing any cold or flu symptoms or who have returned from overseas in the past two weeks not to visit. The same goes for anyone who has been in contact with such persons and the same goes for our therapists and staff.
We understand this is a serious time and respect that many of you may not be comfortable returning to massage yet. However, we are so happy to be working again and be of service to those of you who need us.
We will do everything we can to make this a safe environment for you to receive your treatment and look forward to seeing you soon.
To make a booking please call us on 9664 4400 or to book online click here.
In health and happiness,
Shareen McLeish
Owner & Nutritionist at Massage by the sea

April 2020

Everything feels so surreal right now. A few weeks ago we were open with five rooms going at our Clovelly indoor clinic and another two tables at our Wylie’s Baths outdoors centre. Now, for the first time in over 20 years, we are closed, and the place is eerily empty. 
I have been delaying sending out this email as, like many small businesses, we have all been in some shock and grief as well as busily searching for a way to remain open safely and legally. Many of our clients have expressed concerns about how they will manage their health with their sore backs aggravated from working from home and other chronic health issues, not to mention the stress of staying at home, financial pressure and home schooling!
However, after fully assessing the situation we have conceded that the most important and urgent action needed at this time is to maintain social distancing. Therefore, we have decided at Massage by the Sea to close our doors for the time-being and do our part in stopping the spread of the virus and “flattening the curve”. 
It has been a terribly difficult decision to make (although in the end not fully really our choice) as effectively this means we have had to let go of our three beautiful receptionists and all our amazingly talented massage therapists are out of work… as we know so many of you are too. We miss our MBTS family, we miss our work and we miss seeing all of you.
Please continue to look after yourselves and your loved ones. To help you with your physical maintenance we will be regularly posting exercises and stretches that you can do at home, as well as other health tips, on our Facebook page. If you have continuing aches and pains or an injury, we recommend seeing an allied health professional. Some good practitioners nearby are: Clovelly Physiotherapy, Chirosports Coogee and Dr. Erin Hawken at LiveLoveLife Chiropractic in Paddington.
For stress management and maintaining your mental health we recommend keeping up your exercise, getting your daily dose of vitamin D – sunshine, keeping a daily routine, keeping social online and maintaining a very healthy diet. Don’t succumb to takeaway and TV! Of course, I know you won’t because you are Eastern Suburbians! What I really noticed and loved about the Eastern suburbs when I first came here from rural NSW is that when the sun came out all the people “came out to play”. It was such a joy to suddenly see all the beaches and parks filled with people sunbathing, swimming, picnicking, walking, riding and doing all sorts of other exercise and socialising. What we observe in our clients is people who work hard, take great care of their kids and family and really enjoy the wonderful lifestyle here in the East. That is a bit hard at the moment with all the beaches, cafes and massage centres closed! However, Eastern Suburbians are creative and adaptive and during this time WILL find a way to stay healthy and happy.
Thank you so much for your support and we look forward to seeing you again just as soon as we can.
In health and happiness, 
~ Shareen 
Owner and Nutritionist at Massage by the sea

March 2020


Dear valued client,          


I know you are probably receiving many similar emails at the moment but we just wanted to check in to let you know that we are doing everything to ensure your safety at Massage by the sea.          


These are unusual times and everyone is affected. We hope you are all okay and want you to know that we are remaining open and hope to continue to be a place of retreat and healing for you and our community.
Keeping Safe
The following are the prevention strategies in place at MBTS to help reduce the risk of anyone contracting the coronavirus:
  • All staff and practitioners are receiving ongoing briefings and instructions on enhanced hygiene and safety protocols. Staff and practitioners are being asked to be diligent in their own personal hygiene, using soap and water to wash hands thoroughly.
  • Therapists continue to wash their hands and arms thoroughly before and after every massage.
  • As always, all linen which comes into contact with clients during a massage is changed between treatments and washed at 95 degrees celsius.
  • Infrared saunas are cleaned, sanitised and aired between each session.
  • Hand sanitiser has been placed at reception.
  • Door handles and all regularly touched surfaces are being disinfected at intervals throughout the day.
  • Staff and practitioners have been directed to self-isolate and not come to the clinic if they feel unwell or have any coronavirus symptoms (fever, cough, sore throat, shortness of breath) or have been overseas or in close contact with someone who has been overseas or has been unwell in the last 14 days. We respectfully ask our clients not to attend this clinic if any of these conditions apply.
We recognise that clients who are elderly or who have a compromised immune systems might be self-isolating and prefer not to visit at this time.
Keeping Healthy
It is important during these uncertain times to actively focus on the good and the positive, trying not to let the prevailing atmosphere of fear and anxiety get the best of us. The following are some suggestions to stay well, physically and mentally:
  • Continue to get plenty of fresh air and sunshine. Outdoor air is a natural disinfectant. Fresh air and sunlight can kill the flu virus and other harmful germs.
  • Keep up the activities that help you to deal with stress and anxiety such as exercise and meditation. 
  • Create space for yourself, family and friends where you are unplugged from all the media and information surrounding coronavirus. Having good boundaries in place is necessary at this time to protect your sanity!
  • Do something just for fun that brings you pure joy. (I have finally taken up piano lessons!)
  • Lastly, taking action can help with the feelings of powerlessness and give perspective. The facebook group, Eastern Suburbs Corona Virus Community Care, has been set up to help vulnerable neighbours in our district.
We look forward to seeing you soon and continuing to be a place of healing and retreat for our community.          


In health and happiness, 

~ Shareen 
Owner and Nutritionist at Massage by the sea

March 2020

Strengthen Immunity to Stay Virus-free


It’s a bit early in the year to start talking about viruses. The “cold and flu season” does not usually start until winter, peaking in early spring. However, with the current coronavirus outbreak, a lot of people are already thinking about how to stay healthy and avoid catching infection.

While the coronavirus outbreak is frightening (and for some reason that I don’t quite understand, many people are stocking up on toilet paper), it is important to keep in mind that it has been around for nearly 100 years. It causes a flu-like or upper respiratory illness (a cold).  We have all been catching and recovering from coronavirus infections for nearly a century or more.

The mortality rate of this particular strain, COVID-19, was estimated by the World Health Organisation on 10th February at 2 percent (1). The current death rate (percentage of confirmed cases that have died) is higher than this. However, case detection is highly biased towards the more severe cases. I.e. There are likely many more people who have had the coronavirus and recovered without ever being diagnosed. Therefore, this figure may be revised to a much lower rate; similar to the influenza mortality rate of less than 1 percent. The mortality rate in Chinese provinces outside of Wuhan and Hubei was less than 0.7% as of 20th February (2).

While any death is devastating, it is important to remember that the COVID-19 virus mostly causes complications in people with underlying illness or who are already immune compromised in some way. Most people get sick and then recover.

Nevertheless, we should aim to stay virus free and avoid passing on the infection to more vulnerable people. The first line of defense is hygiene. The recommendation is to wash hands regularly, especially before eating and try not to touch the face. At Massage by the Sea, our policy is to wash our hands and arms thoroughly between every treatment and all linen which comes into contact with the client is washed at 95 degrees Celsius. We also ask that, if someone has cold or flu symptoms, not to come into the clinic.

Beyond practicing general hygiene, the key to avoiding viruses and improving your recovery, if you do catch an infection, is to have a strong healthy immune system. The immune system defends the body against infection and includes the skin, white blood cells, antibodies, lymphatic system, spleen, bone marrow, the thymus and the gut.

White blood cells are the key players in your immune system. White blood cells include lymphocytes (such as B-cells, T-cells and natural killer cells) that move throughout your body, looking for foreign invaders such as bacteria, viruses, parasites and fungi. When they find them, they launch an immune attack. B lymphocytes are like the body’s military intelligence system — they find their targets and send defences to lock onto them. T cells are like the soldiers — they destroy the invaders that the intelligence system finds. A strong immune system can take care of many foreign invaders and even the body’s own “rogue cells” such as cancer cells before they cause illness.


6 ways you can support and strengthen your immune system:


  1. Eat a diet free of all sources of refined sugar.

This is the number 1 essential to help prevent becoming ill and to avoid having a poorly responding immune system. Refined sugar has been shown to negatively alter the functioning of the white blood cells for hours after ingestion. Refined white sugar has been described as an anti-nutrient since the only nutrient it provides is pure simple carbohydrate, which only serves to spike the blood glucose (and the calories!), while costing your body important micro-nutrients. The result is a net loss of healthy micro-nutrients.


  1. Eat a whole food plant-based diet.

Secondly, it is important to maintain optimal levels of nutrients by eating an abundance and wide range of fruit and vegetables. These natural whole foods are packed with important vitamins, minerals and phytonutrients that help support the immune system. The Australian Dietary Guidelines recommend 5 serves per day of vegetables and 2 serves of fruit for women, and 6 serves of vegetables and 2 serves of fruit for men (4). This is a good start. To achieve these guidelines, you could have a piece of fruit with breakfast and another one or two as a snack later in the day, include a large fresh salad with lunch and have a predominantly vegetable dinner. Try to use seasonal organic produce where possible to obtain the highest amount of healthy nutrients. My favourite café, Gordon’s at Clovelly, make it easy to get your daily vege quota 😊


  1. Supplement with vitamins A, C and D and iodine

 It is always best to try to get your nutrients through food. However sometimes a busy and stressful lifestyle or illness increases the need for certain nutrients. Supplements can then be useful to boost certain nutrient levels while working on improving the diet and addressing other lifestyle factors such as those discussed below. Many people have suboptimal vitamin A and C levels. Both nutrients have antiviral abilities and can support the immune system when it is under viral attack. Iodine is necessary for proper immune system functioning and fighting off an infection. There is no bacteria, virus, parasite or fungus that is known to be resistant to iodine. Vitamin D levels can become low in early Spring, just after Winter, especially for people who spend most of their day indoors. For recommendations on supplements and dosage see a qualified nutritionist.


  1. Drink plenty of water

Dehydration ensures you will be much more likely to suffer serious problems from any infectious process. Men require 2.6 litres a day (about 10 cups), and women 2.1 Litres (about 8 cups), less for children, more in pregnancy and lactation (5). Try this Daily Water Calculator  It can be surprisingly easy when you are busy to forget to drink water. If this is you, you could try pre-preparing your water in a large container each day to be sure you are getting your daily water requirement. Or try setting an alarm every hour or so to remind yourself to drink!


  1. Boost your immunity with infrared sauna therapy

A rise in body temperature, or fever, in response to an infection, is actually an immune system response. Heat can kill some microbes. Fever also triggers the body’s repair process. Many studies have shown that short term heat stress bolsters the immune system. Regular saunas can reduce the incidence of the common cold. In one study, half of the participants engaged in sauna use once or twice per week while the other half did not. The incidence of the common cold was similar for the first three months of the study, but in the second three months, the sauna group had less than half the number of colds (7). Find out about 22 science backed benefits of infrared saunas here.

Try one of our infrared saunas at our Clovelly indoor clinic.


  1. Reduce stress

One of the best things you can do to stay strong this coming winter is to relax! Here’s why: Stress triggers the flight-fight response, activating the sympathetic nervous system in turn stimulating the adrenal glands and triggering the release of adrenaline, cortisol and norepinephrine. Studies indicate that high levels of these stress hormones impair the immune system (because the body is focusing all its energy on getting away from “the tiger” rather than fighting off a virus) resulting in an increased susceptibility to infection.

It is absolutely necessary to incorporate downtime into your weekly routine. Whatever helps you to slow down, relax and smile; be it a walk-in nature, a swim in the ocean, meditating, or, of course, having a massage! Try our Remedial Relaxation Massage. We use aromatherapy relaxation oil and remedial massage techniques to relax the muscles and calm the nervous system, thereby aiding in reversing the stress response.

Remember, self-care is preventive.

 In health and happiness,


Shareen McLeish is a nutritionist at Massage by the sea 


References and Resources

  7. › benefits-of-saunas


August 2019

25 Self Care Ideas for Guys

Self care isn’t just for women. In fact, guys need to prioritise self care just as much, if not even more as the ladies. Why? Let me explain.
So many men have this idea that the only way to succeed is to work your butt off, exercise to complete exhaustion and do better and be better than every guy around you. They compare themselves with guys in their friendship circles, people in their office, strangers at the gym and go full bull to try to become top dog. Many don’t realise they’re doing it.
Many men, and women, measure their success by how hard they work and how much they can acquire. This “no pain, no gain” attitude, as I recently learned, can have many negative effects on both your physical and mental health, and often leads to injuries, anxiety, depression and total body burn out.
One can develop feelings of emptiness, anxiety, and disconnection from their bodies, themselves and others.
Because taking care of yourself can often make you look “weak” or feminine, guys can often stop looking after themselves, and get in a rut of boring, repetitive and not very nutritious meals, wearing clothes they don’t like or that are too small or too big, and generally ‘let themselves go’. 
This can trigger a downward spiral of low self confidence, alienating yourself from your friends, become depressed, and anxious.
Self-care is a great way to reverse this cycle of disconnection and worth making a priority because:
  • Your health gets better
  • Your mental health will improve
  • You become more present
  • You will decrease your stress levels and the negative impact of stress on your body
  • You will become more connected to your body and what it’s telling you about your health
  • You will become more resilient
  • You will become more creative and perform better at work
  • You will sleep better
  • Your sex drive will increase
  • You will inspire others
In choosing your self-care ritual, it’s important to find what feels good for you and your body, because self-care is a highly personal thing. 
Here are some ideas to get your started. If you have an idea, schedule it in, and make it your priority to get it done.
Ladies if you know a male in your life that you know can do with a little TLC please encourage them to take some time out for themselves by suggesting any of the following ideas.


  1. 1. Get a massage
  2. 2. Go for a run or do a workout
  3. 3. Look after what you eat
  4. 4. Do a guided meditation
  5. 5. Clock in some quality time with your family
  6. 6. Journal
  7. 7. Read for pleasure
  8. 8. Volunteer
  9. 9. Treat yourself to a professional close shave
  10. 10. Learn to say no and not feel guilty
  11. 11. Take a long shower or bath
  12. 12. Go for a walk
  13. 13. Spend time in nature, go for a hike or hit the beach
  14. 14. Sleep in
  15. 15. Cook a nourishing and tasty meal for yourself
  16. 16. Update your wardrobe
  17. 17. Get a hair cut
  18. 18. Do some mindful breathing
  19. 19. Work in the garden
  20. 20. Create a new playlist
  21. 21. Book in a man date with your friends
  22. 22. Plan a boys trip away
  23. 23. Ask for help
  24. 24. Have some technology and screen free time
  25. 25. Get a facial
    Article published on May 14, 2019 on The Well Nest

June 2019

The 7 Benefits of Regular Infrared Sauna Use


Detoxification is a well-known health benefit of infrared saunas, but did you know that you can dramatically improve your overall health, wellness and sleep quality all at the same time? These little hot boxes really pack a punch in terms of overall body therapy.

As a result, saunas are quickly gaining in popularity as the health benefits have been proven to make a dramatic difference in the lives of dedicated sauna users.

Let’s look at another 7 benefits of regular infrared sauna use.

  1. Improve the Immune System

Many experts believe that direct exposure of the skin to the warming heat of a sauna helps stimulate the rapid production of infection-fighting white blood cells that can strengthen the immune system.

Medical research in Germany has recently shown that incidents of colds and the flu can be reduced by up to 30% by using a sauna regularly – goodbye tissue box. The benefits to the immune system are significant, and with the number of people we come in contact with each day, it simply makes sense to guard against infection and illness.

  1. Enhanced Sleep

Saunas help you sleep better, producing positive benefits for your overall health and wellness. Your body is relieved of tension or fatigue as sauna use may lower cortisol levels. Also endorphins are released into the body, which create a calming, almost tranquillising sensation that can lull virtually anyone into sleep.

  1. Stress Relief

Stress relief is another one of the key health benefits of infrared sauna sessions. Heat shock proteins are produced when an individual spends time in a sauna, and these substances are used by your body’s cells to counteract the impact of toxins, extreme heat or cold, or stress brought on by exercise.

Infrared Saunas have also been shown to stimulate the parasympathetic nervous system (rest and digest) relaxing the body and allowing your body to heal. This is a necessary break from the sympathetic mode (fight or flight) which is pretty much modern day-to-day living – stuck in traffic, if you’ve got kids the witching hour and then just the trials and tribulations of life – we do lead busier lives than previous generations.

  1. Strengthen your Heart

One way to love your heart is simply spend time in an infrared sauna. It can help virtually anyone strengthen their heart and cardiovascular system and its just a 30 minute sitting session! Bring it on I say.

A research study by the University of Eastern Finland that spanned more than 20 years and included thousands of study participants showed a reduction in life-threatening cardiac events among participants who regularly used a sauna.

Those who took sauna 2 to 3 times per week showed a 23% lower risk of fatal events, while those who completed 4 to 7 sauna sessions per week indicated a 48% lower risk. That’s one big way to love your heart.

  1. Increased Metabolism and Weight Loss (and did I mention CELLULITE)

In a comfortable 35 minute sauna session one’s heart rate can reach an aerobic state. Consistent aerobic cardiovascular workouts lead to a healthier heart and increased metabolism. Bring me a towel garcon.

This boost in metabolism burns calories and can trigger weight loss in individuals who have a little extra weight. Just as jogging increases heart rate and burns calories, good news my friends, infrared sauna use can trigger the same cardiovascular stresses by simply sitting in the sauna – that’s a winner. But wait ladies (and maybe some gents) it gets better – we are also seeing infrared saunas the world over as an effective way to help minimise cellulite. Where’s my sarong and water please?

  1. Minimising Joint Pain

Another big health benefit of infrared saunas is the minimisation of joint pain and inflammation. This type of radiant heat therapy is used around the world to effectively treat patients suffering from bursitis, neuralgia, muscle spasms, stiff joints, and arthritis. From customers of all levels of fitness and health, we hear about lasting relief from soreness, aches, and pains with consistent sauna use. Say goodbye to the daily aches and pains.

  1. Athletic Recovery

Athletic recovery is made easier, too. Growth hormone is naturally and safely increased when sauna sessions are combined with consistent exercise routines, and blood flow is boosted. This means the skeletal muscles are better fueled, and are more easily flushed of lactic acids and calcium ions – two fatigue-inducing substances – wow, right?!

Whether you’re looking to use infrared saunas for detoxification, weight loss or as a sauna stress relief technique, one thing is certain – your overall health and well being is improved! It’s just one of the best overall body therapies anyone can give themselves.

Article by Helen Forrest at Clearlight Saunas Australia & New Zealand.

May 2019

Mother’s Day is just around the corner and many people will mark the day by celebrating the invaluable role their mother plays in their lives. In many countries around the world, Mother’s Day is also known as mum’s one day off. However, while dad and the kids take care of breakfast in bed and domestic duties for the day, it’s worth wondering just how much unpaid work is done by mum all year round. If someone else was paid to undertake those hours of cooking, cleaning and childcare, just how much would it cost?
Mother's Day is known as mum's one day off, but how much is mum's unpaid work worth?

The gender gap in unpaid work

A recent study of time spent in paid and unpaid work by the Organisation for Economic Co-operation and Development has found that in all of the 29 researched countries, women spend more time than men completing unpaid work, usually by a significant amount, whereas men spend more time undertaking paid work i. 
When paid and unpaid work is combined, men and women in Australia spend an average of 476 minutes and 483 minutes (approximately 8 hours) working each day, respectively i. However, Australian men spend on average 172 minutes (2.9 hours) per day doing unpaid work like childcare, volunteering, cleaning and other domestic duties, while women spend over five hours a day doing these same tasks i. 
If a man or woman is also a parent to children under the age of fifteen, the volume of time spent doing household work is even greater, and mothers pick up the bulk of the extra work ii. Mothers in a two-parent household with children under the age of fifteen complete on average almost 53 hours of unpaid work per week, comprising domestic activities, childcare and purchasing activities like grocery shopping ii.

Time spent on childcare

Providing primary care for children constitutes a significant amount of the time spent by mothers doing unpaid work, particularly the care of young children. In families where the youngest child was under the age of four, 2006 Australian Bureau of Statistics (ABS) research has found that mothers spent more than 30 hours a week on childcare as a primary activity iii. 
When childcare as a secondary activity (such as supervision of children while doing another household task) was also included in this data, the total amount of time spent on childcare jumped to over 80 hours a week. For mothers of kids aged between five and eleven, the number of hours per week spent on caring for children was 42 hours, while mums of older kids aged between twelve and fourteen spent a total of 24 hours a week on childcare iii.

What if that work was paid?

As previously discussed, when paid and unpaid work activities are combined, Australian men and women spend a similar average amount of time at work each day. However, the fact that Aussie mums spend so much more time on unpaid household tasks begs the question: if that work was paid, how much would mum earn? 
If a third party was hired to do the 23 hours and 40 minutes of domestic activities, 22 hours and 17 minutes of childcare, and 6 hours and 47 minutes of purchasing activities undertaken by the average mum with kids under fifteen years old, the household budget could be unexpectedly stretched! 
Mothers of children under the age of four complete over eighty hours of childcare per week on average.
Paying for the services of a housekeeper and child care worker to undertake those hours of work would cost $1,020.72*, based on PayScale’s median hourly rate of pay estimates iv,v. For a 50 week salary, that’d add up to over $51,000, which is even more remarkable if one considers the fact that many mothers of children under the age of fifteen additionally complete full or part-time paid work, too.
However, American website estimated that if the unpaid work of mothers was condensed into an annual salary, stay-at-home mums would earn a huge US$113,568, with a working mum making on average US$67,436. In their calculations, included the hourly rates of occupations like cook, psychologist, van driver, and computer operator as well as roles like housekeeper and day care teacher vi.
At the end of the day, it’s difficult to put a dollar value on the work a mother does – most people know that their mum is truly priceless!
* Calculation based on (23.66 x $19.45) + (22.28 x $19.24) + (6.78 x $19.45) = $1020.72
i Organisation for Economic Cooperation and Development, Time spent in unpaid, paid and total work, by sex, viewed 10 April 2014, 
ii Australian Bureau of Statistics (ABS) 2009, 4102.0 – Australian Social Trends, viewed 10 April 2014, 
iii Australian Bureau of Statistics (ABS) 2008, 4153.0 – How Australians Use Their Time 2006, viewed 10 April 2014, 
iv PayScale, Housekeeper Salary (Australia) , viewed 10 April 2014, 
v PayScale, Child Care/ Day Care Worker Salary (Australia) , viewed 10 April 2014, 
vi, 2013 What’s a Mom Worth Infographic, viewed 10 April 2014,
Article by:

April 2019

How to use a foam roller to relieve neck, back and knee pain 

By Stephanie Mansour
Self-myofascial release has been gaining popularity over the years as a way to release tight muscles and improve mobility. There are even entire workout classes devoted to foam rolling – arguably the most popular main stream tactic of engaging in myofascial release.
Research has been conducted exploring how foam rolling affects range of motion of joints and if it helps reduce muscle soreness. And the results are promising. One study found that after only three consecutive days of foam rolling, muscle fatigue was reduced and range of motion was increased. So aside from feeling relief in the moment, it’s possible that the benefits accumulate over time as well.


Dr. Karena Wu, physical therapist and owner of ActiveCare Physical Therapy in NYC and Mumbai, utilizes foam rolling exercises with her patients at the office and teaches them how to use the foam rollers at home. She explains that foam rolling is a self-massage to the soft tissues. “The foam roller compresses tissues and helps to release tight bands in soft tissue,” she says. “Massage is an ‘irritant’ to the soft tissues that brings blood flow, which then helps with fluid movement and promotes healing because blood carries nutrients and oxygen. So, getting this type of compressive massage therapy helps break up tightness or ‘knots’ in the tissues.”
“It also helps to promote fluid circulation, increases pliability of the soft tissues, reduces compressive forces on the joints (when the surrounding soft tissues are more flexible) and increases neuromuscular activity because the soft tissues will be more at an optimal resting length for function,” Dr. Wu adds.
I’ve encouraged my clients to foam roll on their own at the gym as part of their post-workout stretch and recovery routine, and they’re shocked by how good it feels (and how painful it can be on more tender spots, like the IT band.) Whether you dedicate time before or after each workout, attend a weekly foam rolling class, or roll it out in your living room, consistency will help you achieve more mobility, less pain and better muscle function.
But if you’re new to foam rolling, what body parts should you focus on?


A few of the areas that Wu encourages her clients to foam roll are the glutes, quads and backs of the shoulders. She recommends doing foam rolling for at least 10-20 minutes, especially if you’re covering the large areas of the lower legs and working the tissues out.
Pata, a Crunch group fitness instructor and senior master instructor for TriggerPoint, agrees that the quads and thoracic spine are big targets for foam rolling. “People should foam roll like they floss their teeth – daily. But if not, as often as possible,” she says. Pata says that her classes last an hour for a total body roll, and recommends longer sessions like this after a workout. “If you are foam rolling before a workout (really a good idea so as to get better mobility) I’d keep it short – 5 to 10 minutes -and then do a proper movement warm up,” she says.
Paula Lester, who teaches a class called Pilates Mat, Roll and Release at Privé-Swiss Fitness, integrates foam rolling into a classical Pilates mat class to help relieve tight muscles and stress. She focuses on similar areas (the mid-back, outer thigh and quads) – since they are large areas, they can feel immediate relief after foam roller use. Lester recommends about 20 minutes of foam rolling. “You should spend a couple of minutes on each muscle group focusing mostly on the tighter more tender areas,” she explains. She suggests staying still (and not rolling) on the tight areas to give the roller a chance to dig into these knots and break them up rather than just rolling back and forth. “The increase of blood flow and the pressure from the foam roller helps to release the tight muscles and ease pain,” she says.



If you’re in a seated position for much of the day, your hip flexors can become shortened over time. Therefore, stretching the front of your hips, specifically these hip flexors, and massaging the muscles and tissue around them can help combat the effects of sitting all day.


Time to foam roll the outer hip and thigh. It can be challenging to stretch the Iliotibial Band (IT Band), and frequently it becomes tighter the more active you are with the lower body and repetitive motions like running. Lester agrees: “This move targets the long bank of muscles on the outer thigh which can create a lot of tightness contributing to back and knee pain. It decreases the amount of stress put on the hips and knees and increases mobility.”


Time to foam roll the upper side of your body. You can strengthen your back all week long and stretch your chest, too. But if the sides of your chest and back are tight, it may be difficult to maintain good posture. Try foam rolling the armpits, outsides of the chest, and the sides of the upper back to loosen up and promote better posture.


Foam rolling your glutes can help relieve tension in your low back by loosening up the muscles connecting to your low spine.


To foam roll your upper back, lie down on the foam roller and massage your upper back and neck slowly and gently. You can move side to side or just lie back with your hands behind your head and roll up and down your upper back.


Time to foam roll your quads. “Most of us are quadricep dominant, which leads to tightening of this large set of muscles. This dominance can cause kyphotic posture and tight hip flexors,” Lester explains. “Rolling the quads can prevent stress on the knees and tightness in the hips helping to better your posture.” To perform this move, lie down with the foam roller underneath you, and roll the tops of your legs up and down on the roller.
Article by Stephanie Seymour,  March 11, 2019, NBC News 


March 2019

Six amazing benefits of swimming in the sea

(By Shareen McLeish) 


We’ve all experienced that amazingly good feeling after a swim in the ocean. The exercise and cool water is refreshing and invigorating but it’s more than that, a very different feeling to swimming in an indoors chlorinated pool. There are many reasons for this difference. Sea water has been used for healing throughout history. Hippocrates, the father of medicine, evokes the beneficial effects of seawater in his Treaty of Medicine.  The word for sea water therapy is thalassotherapy, from the Greek “Thalassa” meaning sea. Thalassotherapy health spas, in which heated seawater and other sea treatments are used therapeutically, have been around since the 1800’s. There are still thalassotherapy health spas today, mostly in Europe and Africa. Seaweed or mud wraps are available at most modern-day spas. For us lucky ones who live on the beautiful South East Coast of Australia we suggest you simply jump in the ocean!

Six amazing health benefits of swimming in the sea:


  1. Supplies essential nutrients through the skin

As well as excreting sweat and wastes, our skin also absorbs nutrients from the environment. Interestingly, seawater has a similar composition to our blood plasma. It is believed, that minerals and other micro substances are absorbed by the skin through the process of osmosis. Sea water is rich in vitamins, mineral salts, trace elements, amino acids and living microorganisms which secrete antibiotic, bacteriostatic and hormonal substances with biological balancing effects. The mineral content of seawater includes magnesium which relaxes muscles and is calming on nerves. Iodine is essential for healthy thyroid function. Salt and potassium chloride speed up healing.

  1. Increases oxygenation of the body

When we breathe in ocean mist, tiny molecules rich in iodine and charged with negative ions enter our body through the respiratory system. Negative ions accelerate our ability to absorb oxygen. They also balance levels of serotonin, a body chemical linked with mood and stress. This is why a walk on the beach can leave you feeling more alert, relaxed and energised.

  1. Boosts the immune system

The effects of immersing in cold water have been studied widely, and one of the most important effects discovered is that it boosts your immune system, helping to protect against cold and flu and other diseases. It also gives you an endorphin high, enhances your circulation, increases your libido, burns more calories and reduces stress. (stay tuned for more on the benefits of swimming in cold water in our winter newsletter!)

  1. Increases lymphatic circulation and detoxification

Any time you are submerged in water you are essentially wearing full body custom compression! The force of the water on your body causes a significant increase in hydrostatic pressure creating an amazing movement of lymph. Every time you move and pump your muscles, the flow of the water and difference in pressure acts like a lymphatic massage, making swimming the absolute ideal form of exercise for stimulating lymphatic circulation and detoxifying the body.

  1. Reduces stress and increases well-being

The sound of ocean waves alters the wave patterns in the brain. This reduces stress and promotes well-being by lulling you into a deeply relaxed state. Add to this moderate exposure to sunlight which releases endorphins as well as being very beneficial for the skin and bones.

  1. Induces a “spiritual experience”

The awe-inspiring beauty and power of the ocean somehow rarely fails to bring a feeling of peace and soothe the soul. Something even more powerful happens as we immerse ourselves in the cool body of water that stretches around the Earth. It is at once grounding and invigorating. The beauty of the underwater world is so mesmerising that it is not uncommon to see ocean swimmers halt mid-lap as they catch sight of a school of sea bream, enormous blue groupers or even tiny turtles and sea horses. Every swim in the sea is a form of spiritual experience not to be missed!


August 2018

When should runners get a deep tissue massage?

Runners have long known that a good massage can boost their recovery after a tough race or hard workout. Besides the obvious “it hurts so good,” massages can also reduce stress and help you relax before an important race.
But when are the best times to schedule your massage?
There are specific times to get deep tissue massages if you want to boost the benefits of the massage. First, it’s important to understand what those benefits are because they’ll help you schedule your massage session for the optimal time. Most critically, deep tissue massages improve blood flow to your muscles by stimulating the circulatory system. You’ll get an influx of oxygen-rich blood, which helps flush out the byproducts of hard exercise, and delivers fresh nutrients.
While the circulatory benefits of massage are profound, other benefits of regular sessions include: reduced existing muscle soreness, improved range of motion, and the break up of scar tissue or adhesions that can restrict the movement of your muscles.


When to Schedule Your Massage

Because deep tissue work releases waste products at the cellular level-and may even leave you slightly sore-it’s best to consider them a type of workout. Framing massages as workouts helps you schedule your massages more strategically.
You should always get a massage after your run and preferably with an easy run planned for the following day. This helps your body along with the recovery process and ensures you’re not negating the benefits by doing a hard workout 12 to 24 hours later.
If you do run a strenuous interval session or long run the day after a massage, you’re simply contracting your muscles, introducing more waste products, and further dehydrating muscles-which won’t boost the benefits of massage.
If possible, it’s also helpful to schedule your massage after an easy run, not a hard workout or long run. Ideally, you want your muscles to be relatively relaxed and not in a very fatigued state.
This is also why it’s never recommended to get a massage the day of a marathon or the day after. There’s a substantial amount of muscular damage after a race of this distance, including inflammation, so it’s wise to let your body heal itself for the first one to two days. Later in the week after about three to five days, you can schedule a massage after your body has dealt with the acute symptoms of post-marathon soreness and muscle damage.
And just like it’s beneficial to wait three to five days after a race to schedule a massage, make sure you give your body three to five days after a massage before you race. This gives you enough time to flush out the byproducts that massage has released, and for any residual soreness to go away.
Remember that massage can be more helpful during periods of heavy training. If you’re reaching new weekly mileage records, preparing for your first marathon, or doing faster workouts than ever before, your training is at a new peak. Recover accordingly and use massage to help prevent injuries.
To further extend the benefits of massage, you can help the waste product removal process by staying hydrated and drinking lots of water. Combined with a clean diet of whole foods and light foam rolling, you’ll get the most out of your deep tissue massage sessions, and will recover much more quickly-so you can train harder and race faster.


July 2018

by Shareen McLeish
Owner of Massage by the sea, Shareen McLeish, and friends practice meditation at Billabong Retreat
Billabong Retreat Review
Having just spent a beautiful relaxing weekend away with some friends, I highly recommend Billabong Retreat for the ultimate relaxing getaway! It took less than an hour to drive there from Clovelly. The combination of yoga, meditation, bush walks, beautifully prepared vegetarian food (no cooking!) and laying around the fire chatting and reading was the perfect mid-winter retreat. The accommodation was simple, natural and very comfortable. It was excellent value at only $500* for the whole weekend including all food, accommodation and activities. Go on.. Treat yourself!
*Prices vary depending on accommodation type
The Effect of Stress on Your Body
Stress, in the short term, is a normal and healthy function of the human body, necessary to respond quickly to danger via the process known as known as the “fight or flight response”. In pre-historic times this response was life-saving, especially when confronted by a sabretooth tiger! The threat would trigger a sudden release of hormones which would activate the sympathetic nervous system, in turn stimulating the adrenal glands and triggering the release of adrenaline. This would result in an increase in heart rate, blood pressure, and breathing rate. All that blood and oxygen would be directed away from the internal organs and digestion to the skeletal muscle where it was needed to fight that tiger or (more likely) run away! Once the escape was made, it would have taken between 20 to 60 minutes for the body to return to its pre-arousal levels.
Modern life stress is more chronic or continual, what with rushing kids to school, dealing with traffic, work and relationships, not to mention the chemical stress from the toxins in our food and environment. The body can’t tell the differences between this constant stress and actually running from a tiger, so we can spend the whole day (or week) in the stress response! Not only does the stress response raise the heart rate and blood pressure, it also shuts down the immune system (because the body is more worried about getting away from “the tiger” than fighting off the flu) resulting in increased susceptibility to infection as well as adrenal fatigue and chronic disease. Stress accounts for about 75% of all doctors’ visits in the US including for headache, back pain, heart problems, upset stomach, stomach ulcer, sleep problems, tiredness and accidents (1). 72% of Australians report that stress affects their physical health (2).
Five Tips for Reducing Stress

1.    Declutter your Life

There is the saying “your home is your sanctuary”, the place you come back to after a hard day at work and where the family can rest together on the weekends, but for some the home can be a further cause of stress! In her book “The Life-changing Magic of Tidying“, Marie Kondo takes you step by step on how to transform your home into a permanently clear and clutter-free space with the incredible KonMari Method. Kerri Richardson takes decluttering even further, in her book “What Your Clutter is Trying to Tell You“, defining clutter as anything (or anyone!) that creates blockages in your life. I suggest decluttering your things first before throwing out the spouse ;-)

2.    Put your Finances in Order

Money issues are the second most common reason for divorce (3) and financial issues contribute to stress in 45% of cases (4). Sydney was ranked 10th in the most expensive cities in the world to live in March 2018 (5) and 29% of Australian households were “over-indebted” in 2015-2016 (6). It doesn’t just affect low income earners, in fact, according to the Australian Bureau of Statistics, high income households were more likely to be over-indebted (6). In his book, “Barefoot Investor“, financial advisor Scott Pape, takes you through a simple step by step process for Australians to pay off their debt, organise their super and insurance, pay off a mortgage and manage investments. There are many other organisations (see resources below) that can help people with their finances.

3.    Meditate

In his book “You are the Placebo“, Dr Joe Dispenza explains scientifically how you, and every other human being, are shaping your brain and body by the thoughts you think, the emotions you feel and the intentions you hold. Growing evidence suggests that as little as 15 minutes of meditation each day can produce significant health benefits including reducing stress and anxiety, usually immediately (7). I like to do my meditation at the end of a yoga session at Wylie’s Baths. Yoga is perfect for preparing the mind and body for meditation and after doing my asanas in the fresh sea air with Chrissie or Daniella, I open my eyes to the stunning ocean view and it’s hard not to think life is pretty good!

4.    Reduce caffeine

Coffee works to get you through that next task (or your entire day) by initiating the stress response to give you a short-term energy burst. Whilst it is ok to use coffee occasionally, continual use over time wears out the body and can contribute to chronic stress and adrenal exhaustion. If you find you have energy slumps during the day, see a naturopath or nutritionist to help you identify the underlying cause and come up with an eating plan and perhaps some herbs or supplements to help balance your energy levels. Generally increasing health through nutrition and exercise will improve the body’s response to stress and increase energy so there is less need to rely on that short term caffeine fix.

5.    Get Regular Massage

How could I not include massage in a piece about stress reduction! Everybody who has had a massage knows that feeling after a treatment of “ah, this is how I am supposed to feel!” or as a recent client put it: “just to feel human again”.  Studies show that massage therapy can be beneficial not only in reducing physical pain, but also for improving mood and fighting stress (8). Part of any health maintenance program for a busy person should include regular massage, be it weekly, fortnightly or monthly. For the perfect relaxation treatment try our Swedish relaxation massage or indulge in a Hot Stone Massage or Facial & Massage Combo.

May 2018
Five Tips for a Healthy Autumn and Winter

Autumn is a transitional season, moving from the hot bright expanding nature of summer toward the cold dark contracting nature of winter. The cooling weather signals the time for harvest and the start of the dying cycle in nature – leaves and fruits wither and fall, seeds dry, tree sap descends to the roots. Plants and animals prepare for winter and so should we.

Winter is the biggest illness and injury season of the year. Your lungs are vulnerable to cold and damp weather, which can set the scene for colds and infections. However there are lifestyle changes you can make in line with the season that can increase your immunity and build resistance for the months ahead.

The following five lifestyle tips for autumn help your mind and body to make the transition from summer gracefully, maximising health this autumn and the coming winter.


1. Keep moving.


With the cooler weather and shorter days there is tendency to slow down in line with the contracting inwards nature of autumn, but don’t hibernate! We are not bears.  Keep moving. Moderate light exercise boosts your immune system by enhancing the activity of white blood cells which are instrumental in protecting the body against viral and bacterial infections. Heavy aerobic exercise outdoors, according to Chinese medicine, may reduce vital energy or qi and weaken your system. Instead focus on gentle or moderate exercise like brisk walking, tai chi or yoga.
It is also important to enjoy the Autumn Weather with all the colours, smells and fresh crisp air! This is the perfect time for those leisurely outdoors activities that are easier to take in the day in the cooler weather. Enjoy getting back into the garden, bike-riding, bush walking, camping.
2. Eat Seasonal Foods 
Nature always seems to provide the right foods for the season.  In autumn we have the warming root vegetables coming into season such as potatoes, carrots and turnips. Time to take a welcome break from all those salads and enjoy some yummy soups and roasts! Find some tasty autumn recipes at:
Autumn seasonal fruits include figs, kiwi fruit, lemons and quinces – all high in Vitamin C for increasing immunity coming into winter.
3. Get some sunshine
Vitamin D is required for calcium utilisation and healthy bones. Surprisingly, in this sunny country of ours, a large proportion of people are still deficient in vitamin D. Nearly one third of Australian adults are suffering vitamin D deficiency according to a study at Deakin University involving more than 11,000 adults from around the country.
The amount of sunlight we need for optimal vitamin D production varies according to location, skin colour, the amount of skin exposed to the sun, the season and the time of day.
According to the Cancer Council; during winter, in the southern parts of Australia where UV radiation levels are below 3 all day, most of us need about 2 – 3 hours spread over each week to the face, arms and hands or equivalent area. People with naturally very dark skin need 3-6 times this amount.
So if you have long working days indoors, make sure you get outdoors for at least 20 – 30 minutes for that coffee break or lunch!
4. Sleep more
According to ancient Chinese medicine, our sleeping habits should adjust with the changing length of days through the seasons. As the days get shorter you might find yourself wanting to start winding down sooner in the day. Go with it. Get the children into the bath earlier, eat earlier and go to be 30 to 60 minutes earlier. Autumn is a time to recover from any summer excesses and build strength and resilience before winter. The extra rest will help boost your immune system and help your body detoxify. Look at that extra time investment as health insurance so you take fewer sick days.
5.  Go Inwards
Be mindful coming into the darker, cooler months that “darker” emotions like sadness and grief sometimes come up. These can be addressed by pushing “outwards” a little by keeping up moderate exercise and social activities or counselling can be helpful.
You can also choose to go with the tendency to go inwards in line with the season by taking the time to time slow down and enjoy some internal reflection. Visualise the “shedding” of your emotions at this time of the year like a tree shedding its leaves. You might like to try journaling or meditation. Massage is also great for getting touch with your body and mind. Try journaling straight after your massage.
Autumn is the perfect time to really look after you. Are there any health issues or relationships you’ve been neglecting during the busy summer? Get that check up you’ve been putting off, tend to your needs. Most of all wind down and enjoy this season!


Video of Blaise giving some facial massage tips and how to use our new Organicspa range.

Feb 2018
School holidays are over and so many of our clients are back into the work / life / parenting balancing act. We understand and want to help in any way we can! 
A Massage by the sea practitioner, who is also a parent, came across this article and thought it provided some fantastic ideas to start the school year off right. We hope you get a lot out of it!
Destress your morning routine:
Do you feel like you’ve run a marathon by 9 a.m. every day? You’re not alone. Mornings, especially if you work outside the home, have school-age kids or both, can be the most crazy-making part of a parent’s day. We talked to professional organizers, life coaches and parenting experts to get nag-free tips on streamlining and simplifying weekday mornings. Read on to find out how to get out the door on time, and maybe even enjoy a morning cup of coffee.
Start Before School Does
Routines get lax and bedtimes get later in summer. If you wait until the school year starts to try to get on a new schedule, you’ll all be in for a rude awakening. “Ease your children back into routines a week to two before school starts depending on how irregular their schedule became,” says Tanna Clark, a professional organizer in Nashville, TN. That means slowly pushing back bedtime, as well as getting up earlier.
Do It the Night Before
“The rule of thumb is that everything that does not have to be done in the morning should be done the night before,” says Alexandra Mayzler, director of Thinking Caps, a tutoring company in New York City. “Short of sleeping in tomorrow’s clothing, kids should pack their backpack, prepare clothing, think about what will need to be done in the morning, and set the alarm clock. Set aside the same slot of time, either right before bed or maybe before reading time, to do the morning prep work.”
Everything Has Its Place
Ann Dolin, an education specialist in Fairfax, VA and author of Homework Made Simple: Tips, Tools and Solutions for Stress-Free Homework, suggests creating a “launch pad,” where all school-related stuff — backpack, lunch box, library books, lunch money, permission slips, etc. — is stored and prepped. “A launch pad can be a box, large basket, dishpan or any container big enough to house your child’s school items, says Dolin. “Put it in a well-traveled area, preferably near the door your child exits and enters going to and from school.”
Create Charts
Get dressed, comb hair, make bed, eat breakfast, brush teeth, put on shoes, grab your backpack — and out the door! A morning routine chart — with images for pre-readers — can keep easily distracted kiddos focused. If you’re not arty enough to make a chart, you can buy one, like On Task On Time for Kids, a big timer you can customize with stickers that prompt kids with the next to-do.
Get Connected
“For kids going to sleep at night means they are on their own,” says Betsy Brown Braun, child development and behavioral specialist, and author of You’re Not The Boss Of Me. “I look at the morning as the oasis after the drought.” In other words, kids can be especially needy for Mommy time in the morning, which may not exactly mesh with your desire to rush everyone out the door. Taking a moment first thing to reconnect with a snuggle and a little conversation can go a long way toward quelling attention-getting behavior later. If they start acting up as the morning goes on, see what you can do to re-establish a connection. Maybe getting dressed in Mommy and Daddy’s room will be just what he needs to get his pants on.
Get Dressed First
The biggest hurdle in the race to get out the door? Getting dressed. Braun suggests getting it out of the way first thing, teaching kids to suit up even before they come downstairs for breakfast. The night before, have them lay their clothes out on the floor, crime scene style, to make it fun and easy. Buy clothes that are easy-on and easy-off — think elastic waists and big buttons. And let go of the idea that your kids will head off to school looking like they belong in a catalog. Remember — self-reliance is more important than outfits that match.
Make Breakfast DIY
Sharon Danzger, a professional organizer in northern New Jersey, suggests buying yourself a bit more time to get ready by empowering kids to fix breakfast for themselves. Save hot breakfasts for the weekend, and instead stick with quick, no-cook options. Have cereal and bowls out where kids can reach them, and keep milk, yogurts, and cheese accessible from the bottom shelves and drawers in the fridge.
Follow the Leader
Teachers are great at making jobs seem exciting and fun — a trick parents can steal. If you have more than one kid, let them take turns being the morning leader. “This child is in charge of getting certain tasks done and helping motivate everyone to get out the door,” says Erin Munroe, a child therapist in the Boston, MA area. “He or she also gets some sort of bonus for being the leader, like picking the radio station.”
Play Some Tunes
The right music can give kids the get-up-and-go that they need to plow through the morning routine. “Create a play list of music that your children like and have it last for 10 to 15 minutes, says Grace Brooke, a professional organizer in Santa Rosa, CA. You can even use music like a timer — when the Jonas Brothers song comes on, you should be getting on your shoes!
Get Up Earlier
You might not like this one, but it could make a world of difference. If you find yourself consistently running 15 minutes late, get up 15 minutes earlier, says Debi Silber, a life coach in Dix Hills, NY. You’ll give yourself a cushion — and maybe even a chance to get ready in peace. Ditto for your kids; if it consistently takes them 30 minutes to get ready, don’t think they can magically do it in 20.
Use a Carrot
Whatever your kid loves — watching TV, playing on the computer — use it as a reward for when they get ready ahead of schedule, says Brooke. In other words, no screen time until he’s done what he needs to.
Do as You Say
Model what you want your kids to do. “Be a role model to your children by preparing your lunch the night ahead, preparing your bags and picking out your clothes, tidying up in the evening and setting the table for breakfast,” says Fran Pollen, a parent coach in the Philadelphia area. That means no skipping breakfast, Mom — your kids aren’t allowed to, right?
Stay Calm
Have you ever noticed your anxiety has the effect of making your kids move in slow-mo? “The more you rush in the morning, the slower your kids will move,” says Kirk Martin, a behavioral consultant in Nashville, TN and executive director of Celebrate!Calm, or organization that specializes in working with kids with learning disabilities. So if the kids are stalling or dawdling, stop what you’re doing and see if a hand on the arm or squatting down to make eye contact can get them moving again. “Once we connect with a child, compliance follows,” says Martin.
Let the Chips Fall
As they should during the rest of your day, let your child’s actions dictate the consequences, even if it makes you late or saddles you with a whiny kid on the way to school. If your son doesn’t put on his shoes as you ask, warn him that you’ll take him to school shoe-less — and then follow through and let him feel the consequence of being embarrassed in front of his teacher (pack the shoes, of course!) “Take the time to teach your child the lesson one day to save time every day,” says Braun.
Article taken from, February 2nd, 2018.


Christmas 2017
It seems only yesterday that I was wandering past Wylie’s after finishing a small business course and remedial massage diploma, when the thought struck me: “Wouldn’t that be a wonderful place to have a massage?!” I was so inspired by the idea that I went straight down the stairs, spoke to the manager and the rest, as they say, is history. As of this December, Massage by the sea will be celebrating it’s 20 YEAR ANNIVERSARY!
At first it was just me and my table at Wylie’s. Now we have a team of 14 therapists working across our two centres in Clovelly and Coogee offering a range of remedial massage and other health therapies. I would like to say a big THANK YOU to all of our clients who have supported us over the years and to the Wylie’s Baths Trust for helping us get started.
All of us at Massage by the sea wish our clients happy holidays, a great summer and wonderful new year ahead. We look forward to continuing to help you achieve greater health and well-being in the years to come.
In health and happiness,
Shareen McLeish
Shareen is owner and founder of Massage by the sea, remedial massage therapist, nutritionist and mother of two girls.

Be Healed by the Sea

by Shareen McLeish

We’ve all experienced the amazingly good feeling after a swim in the ocean. The exercise and cool water is refreshing and invigorating. But it’s more than that – a very different feeling to swimming in an indoors chlorinated pool. There are many reasons for this difference. Sea water has been used for healing throughout history.

Hippocrates, the father of medicine, evokes the beneficial effects of seawater in his Treaty of Medicine.  The word for sea water therapy is thalassotherapy, from the Greek “thalassa” meaning sea. Thalassotherapy health spas, in which heated seawater and other sea treatments are used therapeutically, have been around since the 1800’s. There are still thalassotherapy health spas today, mostly in Europe and Africa. Seaweed or mud wraps are available at most modern-day spas. For us lucky ones who live on the beautiful South East Coast of Australia we suggest you simply jump in the ocean!

Here are the ways in which seawater heals, detoxifies and regenerates the body:

Seawater has an Abundance of Nutrients and Health Giving Substances

As well as excreting sweat and wastes, our skin also absorbs nutrients from the environment. Interestingly, seawater has a similar composition to our blood plasma. It is believed that minerals and other micro substances are absorbed by the skin through the process of osmosis, even more-so when seawater is heated.

Salt is the main component (apart from H2O) in seawater. However, sea water is also rich in vitamins, mineral salts, trace elements, amino acids and living microorganisms which secrete antibiotic, bacteriostatic and hormonal substances with biological balancing effects. The mineral content of seawater includes magnesium which relaxes muscles and is calming on nerves. Iodine is essential for healthy thyroid function. Salt and potassium chloride speed up healing.
Seawater has been shown to be beneficial to arthritis, skin disorders and the immune system.

Ocean mist is rich in iodine and charged with negative ions

When we breathe in ocean mist, tiny molecules rich in iodine and charged with negative ions enter our body through the respiratory system. Negative ions accelerate our ability to absorb oxygen. They also balance levels of serotonin, a body chemical linked with mood and stress. This is why a walk on the beach can leave you feeling more alert, relaxed and energised.

The Sound of Ocean waves alters the wave patterns in the brain

This reduces stress and promotes well-being by lulling you into a deeply relaxed state.

Natural Sunlight

This releases endorphins increasing well-being. Moderate exposure is very beneficial for the skin and bones.

So you don’t even have to get wet! You can get thalassotherapy benefits from walking on the beach, breathing in the sea air or getting a seaside massage. Reminds me of a place.. ;)

The Physical qualities of water are also therapeutic

Cool water is invigorating and toning as well as soothing for the nerves. Warm water is relaxing. Floating induces deep relaxation.

Most would agree that there is something magical or spiritual about the ocean.

Looking out to the ocean as the waves thunder towards the shore, even on a cloudy day, the awe-inspiring beauty and power of the ocean somehow rarely fails to bring a feeling of peace and soothes the soul.

So enjoy Summer this year and make sure you make the most of our beautiful coastal city. Look after yourself in the most natural way by taking the time to immerse yourself in our abundant health giving waters. Or hang out at Wylie’s Baths with some of the ageless locals!






We feature baby and toddler massage, with our wonderful and ever popular therapist, Jen Lafferty. Jen launches here fantastic new pediatric massage classes this week. Learn more about what massage can do for carer and child or sign up for the course here.


We are also delighted to let you know that Hayley is now offering kinesiology at the clinic. Hayley’s fabulous massage has always been popular and her kinesiology is an amazing tool for healing. There’s so much to tell you about it that we will do an entire newsletter about this fascinating healing treatment in February. In the meantime – we have an introductory offer for you here.   
Of course, November means beautiful, warm outdoor massage at Wylie’s baths, and we are open every weekend in November so you can enjoy a dip’n’de-stress at wonderful Wylie’s. Have a swim and enjoy a fabulous massage afterwards. It really makes the perfect day!


Plus, this year at Wylie’s Marcia will be offering the fantastic, rhythmic, Polynesian style Ka Huna massage therapy on Thursdays and Fridays. And we are giving away a 1.5 hr Ka Huna massage so enter here.  


Plus, we have the perfect Christmas offer for a beautiful Christmas. Buy giftsfor your nearest and dearest – and get a sweet freebie for yourself from Santa (after all that hard shopping, you deserve it)!


In this month’s newsletter:




Happy November massage lovers 

From the team at Massage by the sea


Pediatric MassageBabyMassage

Parents and carers provide a core sense of safety and security for babies, and massage is a beautiful, natural and incredibly healing bond between parent and child. A soothing massage can calm an upset infant, help a toddler with mental and physical growth, let young kids feel safe and secure, and assist with teenagers’ self-confidence and stress reduction. But, many parents and carers have no idea how to massage and feel intimidated by the idea. Well, no need! It’s easy to learn, very powerful for parent and child, and probably more healing and healthy than you realize.


The power of touch should not be underestimated. It has been widely held for a long time that the absence of nurturing touch can significantly influence the growth in our children. A lack of touch makes us lose interaction with our environment and can induce stress and anger. 

Scientific research has shown that massage provides reduction in anxiety, depression and levels of stress hormones (most notably cortisol). You know as an adult how great you feel after a massage, so it makes sense that infants and children would most probably feel the same. The physical, psychological, and emotional benefits of touch for infants and children (including Pediatric patients who are hospitalized) have been well-documented in published research studies.


Nurturing touch doesn’t cost anything, and doesn’t require a prescription.  It does however take a small amount of your time each day to reach out and let someone know that you care about them. When used in conjunction with proper intention, the cumulative results of massage are remarkable!


Massage can assist with the following in infants and children:


  • – Helps deeper and longer sleep
  • – Aids digestive (gastro-intestinal) problems
  • – Reduces emotional stress
  • – Boosts the immune system by stimulating the lymphatic system
  • – Assists healthy weight gain in infants
  • – Reduces asthma attack severity or frequency by stimulating the respiratory system
  • – Reduces post-natal depression in mothers
  • – Increases parent/child bonding
  • – Reduces stress hormones (cortisol) by increasing the ‘feel good’ hormones (serotonin)
  • – Calms and relaxes – reducing anxiety and tension
  • – Assists muscular co-ordination and development 
  • – Provides relief from growing pains by alleviating tension in the muscles
  • – Improves focus and attention span
  • – Relieves the pain of mild juvenile rheumatoid arthritis


But it’s not just the kids that benefit. Parents or providers who give massagetherapy reap the benefits of hormone changes, providing relaxation frommassage.  Oxytocin (feel good hormone) is increased in the bodies of those who give and receive massage. All you need to do is learn a few simple techniques.


So – check out Jen’s course at Massage by the sea if you are interested in learning a bit more.

Pediatric Massage classesBabymassageclasses





Wow, doesn’t that all sound great!  But how do we go about massaging our children to help them reap these types of benefits?


One of our much loved therapists here at MBTS, Jen Lafferty is passionate about healing touch and helping others.  She believes strongly in the body’s innate ability to heal itself and one such tool to assist people in this healing process is massage.  Jen is a trained remedial and pediatric massage therapist and has studied in Australia and overseas to refine her skills in this space. 


Jen has developed a course to teach parents and careers how to safely and confidently massage their own children.   It’s currently being held on Wednesday’s at 11am here at MBTS upstairs room.  Call us today on (02) 9664 4400 to book your spot in our next course, or just to find out more.



Christmas Gifts Christmasoffer

Make it a pleasant and dare-we-hope, relaxing Christmas this year by giving some ‘me time’ to those around you. Massage by the sea gift vouchers can be redeemed for remedial, relaxation, sports, pregnancy, Ka Huna, detox, organic facial-massage packages and our unique outdoors Massage by the sea. Something for every man, woman and child in your life!


Gift Vouchers are available by email or post and can be bought:

Phone 02 9664 4400

At our Clovelly Indoors Centre or

From Wylie’s Baths Kiosk (cash only)

Buy 5 Gift Vouchers and get one FREE

I’m a fan of the ‘one for them, one for me’ Christmas gift shopping technique. Well, this is even easier. Buy five of these perfect present gift vouchers, in one easy click, and you get a freebie that you can give to a loved one, or gift to yourself for all your hard work over Christmas (that special loved one!)




Complete your Christmas shopping

with just a few clicks…

5+1 Offer only available for 6 treatments of the same duration and cost.

Massage Gift Vouchers are valid at either our indoors or outdoors location, excluding hot-stone and facial massage combinations which are only available at Clovelly indoors centre.

Health fund rebate receipts cannot be given for gift vouchers purchased or redeemed. Tax invoice receipts only.



Introductory Kinesiology OfferIntrokinesoffer
We are also delighted to let you know that Hayley is now offering kinesiology at the clinic.  


Kinesiology is an amazing holistic tool for healing. Expert kinesiology practitioners like Hayley can work with your muscle memory to see where emotional or physical trauma is still held in the body. Kinesiology uses muscle testing to pin point where stressed are held in the body and also to identify how to release them. Hayley uses gentle but powerful techniques which are non invasive to aid healing. By working holistically with the mind-body connection chronic, reoccuring and hard to treat conditions can be dealt with. Hayley is a firm believer in the power of our bodies to heal themselves, and her kinesiology practice is a wonderful demonstration of how she can effectively facilitate this.


Kinesiology can help with 

  • Pain or restricted movement, postural problems, headaches and migraines
  • Respiratory issues
  • Weight management
  • Nutritional imbalances, food reactions, digestive issues and recurring infections
  • Hormonal imbalances and Women’s health and fertility
  • Addictive patterns
  • Emotional issues, self sabotage patterns, trauma release, unresolved grief
  • Anxiety, phobias, panic attacks
  • Physical or mental fatigue and sleeping patterns
  • Learning challenges, concentration and memory

Hayley will be offering kinesiology at the clinic at these times:

Mondays 10am to 7.45pm

Wednesdays 10am to 7.45pm

Thursdays 10am to 7.45pm


We are so excited about this new service at the clinic that we are offering a special discounted introductory offer of only $100 for your first 90 min session (normally $150).   



Book here



Ka Huna at Wylies, opening times and competitionWylies

   Summer’s here!  

We are now in our 16th year at Wylie’s, and really, it isn’t Summer until you’ve had a massage by the sea after your dip!  Massage by the sea will be open Thursday and Friday (see below) and weekends in November and then seven sunny days a week through Summer from 8.45 am to 5pm.


This year we are lucky to have Marcia giving Ka Huna massages to the sound of the waves every Thursday and Friday.  Nothing could be more perfect!  Just click on booking link below to book online and please remember to pick ‘outdoor’ if you want your massage at Wylies.


To promote this fantastic new service, we are running two offers. You can try Ka Huna by the beach out for just $25 for a half hour session. Amazing value and a great way to test drive it! When booking online choose outdoors massage with Marcia, 30 minutes. Available this Thursday and Friday only.


Plus, we are giving away an hour and a half of indulgent Ka Huna massage at Wylie’s baths free to one lucky winner.


Just ‘reply ‘ to this email with your answer, include your phone number (and email address) and tell us in 25 words or less why you are looking forward to a Ka Huna massage at Wylies. Someone’s got to win so do it now!! 


 Book early for your Massage by the sea at Wylie’s



Competition closes Friday 14. Nov at 12 midnight
Winner will be picked by judges on Sat 15. Nov and notified by weds 19th Nov.

Prize is one 1.5 hr Ka Huna massage on a Thurs or Fri in November at Wylie’s Baths. Winners will need to pay to get into Wylie’s to redeem their massage.
Only one entry per person. Multiple entries are invalid

$25 Half hour Ka Huna massages are only available this Thursday 6th and Friday 7th at Wylies

With the sun finally here, this month’s newsletter is all about getting out into nature and the amazing health and emotional benefits of exercising. We also look at how massage can help you with sports injuries, and other health issues that may affect those who can’t get out and about as easily. We feature our talented therapist Raquel de Souza whose amazing healing hands can assist with all sorts of injuries and diseases, and look at fruit that can help revitalize and energise. Happy October massage lovers!– The team at Massage by the sea   In this month’s newsletter: Exercise, health and healingSports massage and massage for diseasesMeet RaquelVitality fruitsPrice update Wylies opening times – book early  Have an energizing October! Warm regardsFrom the team at Massage by the sea


Exercise, health and healingExercisehealthandhealing


Now that the sun is finally here, it feels like time to get out and about. We all know that too much sun is really bad for your skin, so bear that in mind (and look out for next month’s newsletter when we tell you how foods can help prevent and heal sun damage). But, getting out feels good and is good for us, so we thought we’d remind you with five great reasons for putting down the video/game console controls and getting out into nature and exercising.


1. Exercise

We all know it’s good for us. Even standing up is better for us than sitting down all day (and we predict that stand-up desks and even treadmills will be the trendy new hip thing at funky new offices soon)

Did you also know that exercise is the very best, natural, no bad side-effects, free, anti-depressant? (

So come on, no excuses now it’s not raining!


2. Vitamin D

When we eat Vitamin D, our body converts it into a hormone. This hormone is sometimes called “activated vitamin D” or “calcitriol” and it controls calcium levels in the blood. It’s vital for a healthy immune system and helps protect against osteoporosis and other muscular-skeletal problems, cancer, Alzheimer’s, diabetes, autoimmune disorders and heart disease. As always, the best source of Vitamin D is the natural one – the sun. So, get outdoors!


3. Eye Health and sleep

It seems that artificial light could be an increasing problem for eyesight. In 2011 the New York Times ( published an article that found that “among American children with two myopic parents, those who spent at least two hours a day outdoors were four times less likely to be nearsighted that those who spent less than one hour a day outside”

If you work on a computer inside, you are also at risk of something called Computer Vision Syndrome, which can include headaches, neck ache, blurred vision and back pain.


Natural sunlight is also great for your eye health, and what’s good for your eyes is good for your sleep. A series of nerve cells in the eye control how sleepy we get (


So, spending too much time indoors, along with shift-work, can affect our circadian rhythms… the things that tell us when to sleep and when to wake. Which is why some people who have been blind since birth and some elderly people with cataracts have difficulty with regular sleep patterns. Not only is not sleeping annoying, it can be associated with depression, immune impairment and cancer. Artificial light, and especially the blue light emitted from computers, can inhibit the release of melatonin. The take out from this? You need natural sunlight to sleep!


4. Fresh Air

We are lucky that many of us in Sydney (especially in the eastern suburbs) live near the ocean. Whilst there is pollution in this big city of ours, it seems that indoor pollution is much worse than outdoor (

The health risks of pollutants are clear, including asthma, lung cancer, heart disease and chronic bronchitis. Yikes! You still indoors reading this?

Bonus: A NASA study found 15 houseplants that improve indoor air quality, including Aloe, snake plant, golden pothos, and chrysanthemum.  Turning your home into a Rainforest grove is a worthwhile supplement to getting outside. 


5. Grounding

Hippies have been walking barefoot since the 60’s, and many of us love the feel of fresh grass on our toes but did you know that being physically in touch with the earth might provide health benefits? According to one study ( ‘grounding’ can have anti-inflammatory and energizing effect on the body as well as assisting sleep patterns (this is linked to the fact that the earth’s surface, unlike it’s atmosphere, possesses a limitless and continuous renewed supply of free or mobile electrons) So perhaps those hippies were right after all and you need to get your toes out and suck up those vibes!




Thanks to Appalachian trails for much of this information (



Sports massage and massage for diseasessport



If you are getting out there and exercising this spring, good on you! But remember that sports massage should play an important part of your regime, whether you are an athlete or just increasing your activity levels.


Massage has a number of benefits both physical, physiological and psychological for everyone.

However, sports massage can help maintain the body in generally better condition, prevent injuries and loss of mobility, cure and restore mobility to injured muscle tissue, boost performance and allow you to keep exercising for longer as you age.


Massage as part of your exercise regime has numerous benefits. The stroking movements in massage suck fluid through blood and lymph vessels. This is especially important in tight or damaged muscle tissue, as a tight muscle will squeeze blood out like a sponge, depriving the tissues of vital nutrients and energy to repair.


Deep massage causes the pores in tissue membranes to open, enabling fluids and nutrients to pass through. This helps remove waste products such as lactic acid and encourage the muscles to take up oxygen and nutrients and recover quicker.


Massage stretches muscles in ways they may not normally be stretched, and can help break down scar tissue which otherwise may cause inflexibility and areas prone to pain and injury. Hard training can make tissues hard and inelastic, all the stretching in massage helps reverse this.


All these benefits also help us non-athlete types keep our muscles in top form. They also help with chronic disease. For example, Parkinson’s which is a progressive degeneration of the central nervous system, and is incurable. Massage has long been shown to help with symptoms. Parkinson’s disease typically causes muscle stiffness and rigidity, bodywork’s ability to alleviate joint and muscle stiffness makes it a logical choice. But massage also helps with the depression that often accompanies Parkinson’s.


Massage can also be great for other chronic diseases, specifically arthritis, osteoporosis, postural problems, stress, anxiety, depression, diabetes, cardiovascular disease, and inflammatory disorders.


Massage by the sea has therapists who specialize in sport and remedial massage and can work with those of us who are fitness freaks, light exercisers, ageing or facing any of the above conditions. 



Featured therapist – Raquel de SouzaFeattherapist

One of our very talented therapists, Rachel de Souza, has years of working with these issues. Rachel has spent over 10 years working with Rugby clubs and professional athletes, as well as marathon runners and City to Surfers. She has worked in chiropractic and physiotherapy clinics and is a Graduate in Physical Education. She also has years of experience specializing in sport and rehabilitation massage with people with any kind of disability, including Parkinson’s, wheelchair users, and those recovering after injury.



Revitalising food factrevitalisingfood


All this talk of exercise is making me tired. Like many people, I often go for a coffee or something sugary to give me a much needed energy boost. But did you know that fruits perk you up a much as coffee does? That’s right – grab and apple instead of a coffee in the morning and it will wake you up just as much.

Fruit doesn’t contain caffeine, but it does have a high level of natural sugars. Natural being an important word – because natural sugar is made mainly of glucose, and as long as you are digesting that apple of piece of fruit you are getting the energy boosting glucose hit.

Plus the vitamins in the skin of an apple are released slowly throughout the body making you feel more awake. There may not be the big caffeine hit, but there will also be no crash.



Price updatepriceupdate                        


Due to some increased costs, we will have to change our charges and as of the 1st
November a one hour massage will be $95. This is our first increase for three years.


However, our loyal customers are still being rewarded. On your 6th massage with us you receive a $20 discount, and on your 12th a $40 discount.


Plus, all our massage therapists are HICAPS registered (with a few individual health fund exceptions) and we have HICAPS facilities and receipts available for health fund rebates.


Massage by the sea at WyliesWylies
Saturday 1st November



We will definitely know Summer is here in a few weeks’ time on Sat 1st November when Massage by the sea return to Wylie’s Baths. 

We will be open weekends in November and then seven sunny days a week through Summer from 8.45 am to 5pm.


Now in our 16th year at Wylie’s, it isn’t Summer until you’ve had a massage by the sea after your dip!


Book early for your Massage by the sea at Wylie’s


1 September 2014

The last few weeks have been rainy and blustery, but Spring is definitely on it’s way. It’s nearly Spring equinox, when night and day are exactly the same length, and we are coming out of hibernation with a fantastic seasonal discount for you.

On 13th September we get 15 minutes of fame!

Massage by the sea will be shown on Sydney Weekender on Channel 7 (5:30 – 6:30pm). Cuba and Iveta give star performances, as well as their always fantastic massages, at Wylie’s baths. Check it out and let us know what you think on our facebook page!

Also in this month’s newsletter:

This Sunday – Father’s Day Gift Vouchers
Spring equinox 5 rejuvenation tips
Meet our new team member
Ka Huna special discount
Ka Huna Bodywork and the Huna philosophy

Have an uplifting Spring!

Warm regards,

from the team at Massage by the sea



Father-and-son ME

Father’s Day Gift Vouchers

September 7th

We know from experience how much Dads love a relaxing or remedial massage (for the sporty ones). So much nicer than socks or a tie! So if you haven’t got a present for him there’s still time with our gift vouchers.

All Massage gift vouchers can be used at either our Clovelly Indoors Centre or Wylie’s Baths Outdoors Centre. Gift vouchers are available on-line or over the phone 02 9664 4400. Please let us know if you would like your gift voucher emailed.



Sprig lamb

Spring Equinox rejuvenation tips

On the 23rd September it will be Spring Equinox when day and night are exactly the same length.

In the Northern Hemisphere this is Easter, the time of Christ’s rebirth. However, it is celebrated with chocolate bunnies, daffodils and Easter eggs…. Why? Bunnies because they breed like crazy, daffodils because they are the first plants of Spring, and eggs as a fertility sign. The festival originated as a Pagan spring festival, Ostara, when we traditionally celebrate new life and rebirth. It is the time to remember that every Winter must end. I like to think of this as a reminder also that every trouble or problem we have will also come to pass.

So here’s five tips for how you can celebrate Spring:


1. Balance your life

Think about the key areas of your life. Love, Family, Friends, Money, Work, Spirituality, Self-care, Exercise, Food, Fun, Home, Learning and whatever else is important to you. Take a few moments to work out how much time you spend a day, a week, or a month on different parts of your life. Then rank which areas of your life are most important to you. Have a look and see where you are out of balance. Are you spending lots of time giving to others without a moment’s solitude or rest for you? Whilst we all have to make sacrifices in the short-term, this is not sustainable. Work out a way to slowly begin to shift into a more balanced and sustainable structure, and if you need help doing it, ask for it.

2. Create

I’m always impressed with people who don’t just think of good ideas, but actually take steps to turn a thought into a physical object. Spring is all about creation. But you don’t have to make babies! You can create anything, any time – a new recipe, a new route to work, a new idea for a business, a new hobby or even an old creative hobby – writing, painting, knitting, building matchstick houses! Whatever it is, big or small, silly or smart, get in touch with that imagination of yours and express it.

3. Bring in the new (sweep out the old)

Heard of Spring cleaning? Yes, well, it’s that time of year when we crawl out of our winter burrows and face the world afresh. It’s a great time to revisit New Year resolutions and see what has dropped off or changed. Now is the time to bring more of what you want into your life, a new approach, fresh love, new life or new life blown into an old situation. If this means getting rid of some of the deadwood then do it!

4. Plant seeds

Spring is the perfect time to get into the garden, or balcony. If you planted bulbs last autumn they will already be flowering. Now is the time to plant the seeds that will give you a wonderful display (or salad) come Summer. If you don’t have a balcony or garden, check out your local Community Garden and get involved!

5. Hope

Winter is nearly over, and Spring is a time to remember that there is always hope through bad times that things will change. So now is a good time to start becoming more optimistic. No, it’s not just a personality trait, there are actually ways you can nurture a more optimistic outlook. Here’s a few to try:

  • See the bigger picture – how bad will this really be in 10 years’ time?
  • Re-frame your bad experience and see what you learnt from it – there’s always something (even if it is to never do it again!) In fact, perhaps your experience may help someone else. Pass it forward!
  • Focus on what is in your control and what small steps you can take forward. Let go of the rest
  • Be grateful – write a gratitude list every day for 2 weeks (I notice a lot of these on Facebook these days)
  • Focus on what you want and how you are getting there, not where you were.
  • Be nice to yourself, treat yourself with kindness and sympathy. Don’t blame yourself for life’s ups and downs.

Marcia for web

New Ka Huna bodyworker at Massage by the sea

We are pleased to welcome a new therapist, Marcia Diamond, to Massage by the sea.

Marcia is a passionate and dedicated therapist whose primary focus is to empower mind, body and spirit. In her work, she integrates a diverse range of techniques including Kinesiology, Hawaiian Massage, Aromatherapy, Crystal Healing and Card Readings.

Marcia loves to work together with her clients to create real, positive changes in their lives in order to assist them in discovering their own inner resources, and be at their optimal best.

To celebrate her arrival, we are offering a special $25 discount on Ka Huna so book now!



Ka Huna Bodywork Special Discount:

Book a one-hour Ka Huna bodywork session with Marcia before 27th September to receive a $25 discount.

Terms and conditions

One discount per 1 hour booking. One discounted booking per person. To receive discount of $25 you must book a one-hour Ka Huna massage with Marcia Diamond at Massage by the Sea and say you read about the discount in this newsletter. You must book this massage before Saturday 27th September 2014. Your must have your massage before October 18th 2014 for the discount to apply.




Ka Huna bodywork and the Huna philosophy

Ka Huna, or Lomi Lomi bodywork comes from the beautiful and magical islands of Hawai’i. Huna is the pacific islanders’ system of healing, philosophy and knowledge based on the idea of ‘Aloha’. A Kahuna is the shaman or practitioner of huna arts. The bodywork itself is not just a massage, but also a complete experience. It was originally used during rites of passage as a transformational and healing ceremony.

Ka Huna has been used as a system for personal growth and development, and as a healing and spiritual discipline for over a thousand years. The word Huna comes fromHu relating to the male energy, and Na to the female. Much like Chinese medicine seeks to balance Yin and Yang, Ka Huna brings together and balances the body and mind in it’s physical, emotional and spiritual dimensions.

Ka Huna is a vigorous and rhythmic massage, which sweeps across you in relaxing waves. The practitioner is trained to bring loving intention and focus to the client – and this is the essence of the ‘Aloha’ spirit that is sacred to Hawaiians. The word “Aloha’ comes from ‘Alo’ meaning to be present with, and ‘Oha’ meaning happiness and love and ‘Ha’ which means the breath of life. Therefore Aloha translates roughly as “To be joyfully connected and filled with the loving breath of life” or, as I prefer, “Our hearts singing together with life”.

Ka Huna celebrates life, bringing together mind, body and spirit in its natural flow and rhythm. Supporting and assisting the Whole Self (physical, mental, emotional and spiritual) to be at its optimal best.

The body worker uses a combination of movement, dance, rhythm, breath and energy that awakens the whole self to release stress, gain balance, clarity and connect to heart. This beautiful form of body work provides a holistic approach to healing with its long flowing movements using hands, arms, elbows gliding in a rhythmic, soothing, energizing and soulful dance

Ka Huna is excellent for re-energizing, rebalancing and rejuvenating and can be helpful in maintaining and improving joint flexibility. It’s also great for your lymphatic, immune, circulatory, respiratory and digestive systems. And of course, like most massages it really helps with general wellbeing, vitality and deep relaxation.

 Book a Ka Huna massage and get a Spring discount here 







21 October 2013




The local community is making Clovelly Road
better for a day. We’re adding trees, plants, tables,
chairs, art, music, slowing car speeds, and creating
better, safer conditions for everyone—including
kids, seniors, and people walking and cycling.
The aim is to bring the community together,
encourage everyone to re-imagine the street, and
build momentum for permanent improvements.

27 October 2013
Sunday 11.00am—3.30pm, between Arden & Beach streets

Come and see it in action, and give us your ideas on how local streets can be better. The event has been approved by Randwick Council and we’ll be providing feedback to them after the day. For more info search online for ‘Clovelly Road Better Block’ or









14 October 2013

 Our Five Top Tips to “Spring into Spring” – from our spring emailspring


1)     “Step into Spring” – Try increasing your exercise and fitness as the warmer weather approaches with some cardio exercise such as brisk walks or running. My naturopath gently suggested I should try to sweat! At the same time, protect yourself from injury by stretching out those tight winter muscles and building core strength with pilates and yoga. See the article by Jane Taylor from Inspirit Pilates further on in this blog.

2)      Spring food -The citrus fruits such as grapefruits, lemons and oranges are seasonal spring fruits. Use them in salads and dressings, and they are helpful to boost immunity after winter. Over eating pumpkin soup? Move to lighter, fresher dishes such as salads and spring roasts.  The Taste website has more than 1,000 salad recipes, barbecue recipes, picnic recipes and recipes for the great outdoors.


3)      Dry Skin Brushing – Great to remove old dead skin cells, invigorate and get the lymphatic system moving to mop up and release winter toxins from body. 


4)      Spring Aromatherapy – use essential oils that are floral, energising, herbaceous and sweet.


5)      Spring Gardening – On a lovely spring day there is nothing like the warmth of the sun on your back and your hands in the earth bringing new life to the soil by planting spring plants and herbs. This is the time of year to plant basil, chives, coriander, dill, mint, oregano, parsley, sage and thyme. No need for a full garden – a few pots on your balcony will do and you will be set with your cooking herbs for the season!

Newest team member


A warm welcome to George our newest team member; George graduated from University in 2008 with a bachelor degree in physiotherapy in Egypt. He came to Sydney in 2011.

George has worked as a massage therapist and physiotherapist assistant for the past 7 years.

He is available at our Clovelly clinic – Monday, Tuesday, Friday, Saturday and Sunday

Just a note on his Health Funds: – Currently waiting on registration at this clinic. Receipts will be sent for health fund rebates with George once the registration process is complete (approximately 2 weeks)./div>


Step into Spring with Postural Strengthpilaties


Building Core Strength with Pilates


Spring is teasing us with the beautiful clear sunny days but it is still chilly reminding us that winter hasn’t quite left yet. We are ready to start moving and ease into spring but our bodies still have that winter tightness. Tight muscles can be eased by an excellent massage – ahhh the very thought, but often the question is: how to keep that feeling of ease going? How to keep moving well and feel a bit lighter?


People who work long hours in one position such as in an office setting, can find it especially difficult to maintain ease of movement. Sitting in front of a computer, you may find that you slump a bit, the shoulders round forward and the neck and the lower back tighten; and the tummy and bottom really don’t do much to support you at all. The mind is engaged but the body is forgotten. Yet we can, and often do, hold this posture for hours. (Can you imagine holding any other pose that long, five days a week?).


A good way to counterbalance this inactivity is to build up postural resistance through specific strengthening and stretching exercises. Pilates is a wonderfully rich series of exercises that stretch and strengthen muscles over the whole body with particular emphasis on building good core strength. Pilates helps improve movement and breathing habits, it can be used to complement your other activities when you are well and remedially it can assist after injury or alleviate long-term conditions. The range is really varied so it is also for sportspeople and elite athletes wanting a strong full body workout that makes the most of their movements.


Today I was fortunate in seeing two clients who started Pilates some months ago wondering if it might give them any help with chronic back and hip pain respectively. Now it is wonderful to see them moving painlessly with ease, doing exercises they previously thought way beyond their limits and hearing of all the other hikes and activities they do.


If you would like to improve your posture and movement habits (or if you are living with injuries/conditions/stiffness and would like to move past this) you too might like to try a regular Pilates workout. It can be tailored to address your specific needs. Either mat or equipment based exercises are fabulous. Equipment based exercises use spring resistance and mat workouts use body weight resistance.


As Pilates focuses on improving habits, I recommend you attend a studio where the groups are small and the instructor helps you with technique – a private session is really worth the investment to  learn about how your body moves and make small adjustments that can take away strain and let you move more comfortably. And comfort is a great state to be in.


Jane is Director of Inspirit Pilates and teaches in studios at Coogee, Clovelly and Maroubra.