All Resources

The Health Creation Centre’s mission is to help everyone in our community to MOVE THROUGH LIFE !  With the current challenges we are all facing, HCC wants to give your team access and resources to health services wherever you are.  _ We offer online virtual Osteopathy consults. We also can...

Take A Break I’m sure we all know the productivity and creativity benefits of regular work breaks, however knowing and doing are two different realities. We are all guilty of getting engrossed in a task and not moving for hours until we get screen blind, stiff necks, and aching backs. ...

These are strange times. The world feels like it is in some sort of meltdown, and the uncertainty it is causing is very stressful. Running is often the best form of “therapy” to help deal with stress, so if at all possible you need to keep running. It is easy...

Immune Boosting Tips:  Food/Lifestyle Bone broths - this is simple, affordable and highly effective, there is a recipe on my website Anti-microbial foods - Garlic, Onions, Oregano Anti-oxidant foods - Lots of fresh fruits and vegetables, opt for a wide variety of colours Sunshine /Sauna  - viruses dislike heat, so sitting in direct...

Bloating, indigestion, reflux, nausea, excessive gas or wind, abdominal pain and irregular bowels are extremely common symptoms reported by many people and are associated with poor digestive function.  Did you know that poor digestion can also cause fatigue, headaches and lack of concentration?  There are many causes of these annoying...

HOW SOON SHOULD YOU START RUNNING AFTER AN INJURY? I have seen quite a few runners in our physio clinic recently who have been told by their health care professional that they will need months off running to recover from their injury. I have also had many emails from injured...

HOW OFTEN DO YOU GET YOUR CAR SERVICED? Every 10,000 kilometres? Every 6 Months? or do you wait until it breaks down, then call the tow truck or roadside repairs to come and get you out of trouble? Reaching the point where your car has broken down is somewhat inconvenient....

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By Coach Zac Newman ( Coach/Founder of Run2PB) There are many pieces to the P.B puzzle, it’s definitely not just one session, its a culmination of lots of dedication, commitment and consistency. Whether you are trying to crack the 25min for your next Parkrun or Sub 3hrs for the Marathon,...

July 2, 2019 The forecast said showers. Anyone who lives in or around Melbourne knows the weather forecast should always be taken with enough salt to induce heart failure. Grains need not apply. “Showers” could mean 5 seconds of rain followed by a glorious sunny day and it could also...

Back Home It says a lot about the human spirit that despite repeated efforts and a less than stellar outcome from an event, that you would want to go back again. Two Bays Trail Run, like the first love that you can never forget, it is the first trail race...

Every year our RD (Rohan Day and Race Director, it's all in the initials) prays for snow on race day. Every year we runners pray for the opposite. 2015, mild and dry 2016, wet, cold with rivers where trails once were, and 2017, cold after overnight rain, wet trails and...

The great Emil Zapotek is quoted as saying “If you want to run, run a mile. If you want to experience a different life, run a marathon”. And quite possibly if you really want to find your inner self, run an ultra. How I arrived at the start line of...

Hemp seed benefits are many, they have an excellent nutritional profile, and are a sustainable and affordable source of protein. For a long time, the value of hemp seeds as part of a healthy balanced diet has gone unnoticed due to their origin, the Cannabis plant. Although marijuana comes from...

Achilles injuries can be, both literally and figuratively, a runner's Achilles heel. As one of the most common injuries seen in private practice, achilles injuries most commonly occur due to overuse. The majority of tendon overuse injuries occur due to overtraining, excessive intensity or distance increase, or a change in...

I finally made it to the lighthouse - and pushed many limits along the way. Just about every endurance runner has, at some time or another, been informed by a colleague that said colleague "doesn't even like to drive 30 kilometres, let alone run that far!" What's the threshold for...

"Who is running the 45km course tomorrow?" asked Paul Ashton, Running Wild race director. From our dinner table in the corner of the Abom bistro our hands nervously went up. "It's a brutal course!" he continued agrin. Paul's mandatory gear lists are known for being overy thorough (or onerous, depending...

Late November 2017 saw over 300 avid runners and support crew descend on the sleepy alpine resort of Falls Creek, nestled deep in the Australian Alps for the 10th running of the Alpine Challenge, Australia’s longest running all Alpine 100 mile trail run. Billed as one of Australia’s toughest trail...

Creating a running plan for a whole year in advance will help you to achieve your goals.  It might sound like overkill, but it will make a huge difference to your running. It will help to minimise the risk of racing too often and breaking yourself, and it will also...

Factors that influence your weight Regardless of which dietary protocol you follow (low fat, keto, paleo, plant-based, vegetarian) a calorie deficit is the only way you will lose weight, and eating more calories than you are expending is the only way to gain weight. This is also referred to as...

Run2PB Coach, Steph Auston finished Top 20 in the World Trail Running Championships in Portugal earlier this year, She is a Two Time winner of the illustrious 6 Foot Track Marathon and UTA 22km Trail Run, along with being a winner of the Two Bays Trail Run 56km and with...

I knew I was undertrained for this but I had a plan: if I can manage the nutrition right, I can do it and I can do it better than two years ago. That was the plan. I’ve been on the course three times in the four weeks leading up...

This report is from the 2019 edition of GSER. My 2019 GSER race began in November 2017, when during the inaugural GSER I pulled out at the 108km due mainly to picking up a pressure sore on my left little toe which essentially killed all the area around my toe...

This a review of the 2019 edition of the Mt Macedon 50km Ultra Marathon Oh Mount Macedon, you beautiful, complicated, soul destroying bitch. Last weekend, I returned to the scene of the crime, my first ever run back at the mountain that was my first foray into the bush and...

“Is this hill ever going to fucking end?”, intoned Belle. Not for the first time, not for the last time today. 58K into Duncans Run 100k ultra, and we feel like we’ve been climbing long slow grinding hills all day. Except this hill is going down. And our tired legs...

Sukant Suki review of the 2019 Run Forrest Half Marathon. According to English dictionary, ‘trail’ means a beaten path through the countryside and if the word ‘running’ is added to it, it becomes an adventurous sporting activity which combines running and hiking on steep gradients and unpaved surface. I wasn’t...

Review of the 2019 edition of the Great Ocean Road Ultra Maraton. Time 6:30:51. When it comes to running an Ultra Marathon, three people comes to my mind. America’s David Goggins, termed as the ‘toughest man alive’, Australia’s Mina Guli, who recently ran 60 marathons in 60 days around the...