Amaroo Wellness

30/04/2026

I use both of these exercises to keep my shoulders moving well and pain free.

They are great for prehab to keep the pec and lat free and help you keep a full range of movement in your shoulders.

Enjoy👌

29/04/2026

These are some of the more common reasons why people decide to work with me.

I work with people in person and also online. I build programs individually to suit each persons unique requirements and goals.

Currently my youngest client is 14 years old and my oldest 70. I love that a 14 year old has prioritised getting stronger and also someone at the age of 70 decided it’s not too late! It’s never too late to start💪

DM the word ‘START’ if you’ve been sitting back on the sidelines but you’re now ready to give it a go

28/04/2026

Beginners or people looking to restart their fitness journey - this is for you👍

In my experience over the last 10 years working fitness, the hardest thing for people when it comes to exercise is just getting started.

Starting at a gym seems daunting, fitness videos you watch seem insane and complicated, you just aren’t sure what you should be doing or you don’t have any equipment - don’t stress, you have a body😜

Your sessions don’t have to go for 30 minutes, you don’t need loads of weight. If you are just wanting to get started simply do that - start!

Use your body to perform exercises like squats, push ups, lunges, planks - the list goes on.

Your session can look however you want it to. If you want it to be longer do more reps of more exercises, if you want to just do something, pick 3 exercises do 10 reps of each and repeat it 3 times.

Keep it simple

01/04/2026

Sore back from sitting at a desk???

Use these 3 tips to help relieve that pain.

If you know someone who may benefit, send it in to them.👌

1. Go for a walk
Sitting for long periods can tighten your hip flexors which can lead to lower back pain. By taking regular breaks and just standing and walking (even if only for a minute or 2) it gives the hips a chance to stretch and lengthen.

2. Spinal Rotation

The soreness people can feel in their mid back from leaning forward at the desk can be caused by the erector spinae (muscle running along the spine)being fatigued or tight. By performing this movement it will help to stretch this area and free up the erector spinae. Perform 8-10 reps each side

3. Opening the chest

From being hunched or leaning forward all day, the front of the body over time will tighten. Reverse the process of your day and open the chest and rib cage back up. Deep breaths, let the body completely relax. Not only will your back feel better, so will your nervous system👍
Lay for as long as you want but at least 2-3 minutes. (It’s pretty comfy though,so don’t be afraid to stay for longer)

31/03/2026

Parents and beginners - let’s get strong💪

If you don’t have equipment or you are struggling to get started, do these 3 exercises and your first session will be completed✊

1. Alternating Push Up
✅ Can be done on your knees
✅ Changes the emphasis through the chest and shoulders from a standard push up
✅ Keep elbows tucked close to your body

2. Bear Taps
✅ Stack your chest over hands
✅ Try to keep 90 degrees in the hips and knees
✅ Stabilise with core to minimise movement- slow and controlled
*you can modify by not doing taps and just holding position for 30 seconds

3. Bulgarian Split Squat
✅ Foot straight, tack your knee inline with foot
✅ Hinging forward at the hips will give more of a glute focus
✅ Leg on the bench or chair is for stabilising, don’t put too much pressure through it

25/03/2026

Lower back pain can often stem from tight hips.
I use these 3 movements to help relieve some symptoms.

1. Elephant Walks
* Lengthens hamstrings, calves
* Improves hip mobility and range of motion
* Helps sciatic nerve glide through surrounding tissue
2. Crucifix
* Lengthens through glutes
* Improves spinal rotation
* Opens the chest for improved posture
3. Half Lunge Hip Flexor
* Lengthens the front of the hip
* Helps to stretch the Psoas which connects from the spine to the thigh bone. Psoas is prone to becoming tight when sitting for long periods

23/03/2026

No equipment, no worries.

If you’re looking to start a strength or fitness journey, you don’t need a gym or equipment to make it happen.

Give these 3 exercises a go as individual exercise or combine them into a little circuit to really get leg feeling it.

They will strengthen your glutes, hamstrings and quads. If 10 reps is too easy, aim for 15-20 of each.

Tips:

1. Curtsy Lunge
* front foot and knee stay straight
* Test yourself with a long stride
* Keep torso upright

2. Bulgarian Split Squat
* foot straight, knee tracks over toe
* Hinge forward at your hips to sit further back in the glute
* Stay more upright with the torso if you want to work your quads more than glutes

3. Lateral Lunge
* Keep foot straight(not like me in the video😳)
* Push back into the hips
* Take a wide step

17/03/2026

Keep lower back pain away.

3 Stretches I do regularly to keep lower back away.

1. Elevated pigeon
• stay straight in the back, hinge from hips
• sink into back leg to increase stretch
•can be done on the edge of bed, couch or chair
• stretch should be felt in glutes

2. Modified Frog
• keep the back flat - tabletop
• sit back into the hips
• can hold the stretch or rock back into it
• you should feel on the inside of the leg

3. Couch stretch
• knee on ground as close to bench as you comfortably can
• squeeze glute of knee on ground to increase hip flexor stretch
• lift arm and lean back on 45 to stretch the psoas - will feel a side stretch
• can use anything you can put your foot up against
• stretches quad and hip flexor

09/10/2025

10/09/2025

Hormonal Issues?? 🙋‍♀️

If you're experiencing any of these symptoms...

❌ Painful ovulation, periods or in*******se
❌ PMS, Moodiness, Emotional roller coaster at certain times of the month
❌ Bloating, breast tenderness or excess fluid
❌ Heavy periods and clotting
❌ Digestive issues close to your period
..but you've been told to simply take pain relief and/or go on the Pill to manage it??

Then Naturopathy might just be the answer you're looking for.

These symptoms are your body's way of communicating that there are underlying hormonal imbalances, gut issues and lifestyle changes needing to be supported.

Naturopathic medicine can be an amazing tool to implement to bring back balance to your hormones.
Balancing our hormones is like tending to a garden, many factors are at play but it can flourish with the right ingredients and care.

How do we achieve this?

✅ Work with an experienced and qualified Naturopath
✅ Comprehensive Pathology and Urine Metabolite testing to get an accurate screenshot for measurable change
✅ Thorough Referrals to medical professionals as needed based on your symptoms/test results
✅ Support gut health and liver clearance of hormones
✅ Boost essential nutrients needed for optimal hormonal function
✅ Herbs to regulate the underlying issues and also manage symptoms
✅ Reduce inflammation in the body through a supportive way of eating and fasting with your cycle
✅ Nourishing your body by avoiding and reducing exposure to stress
✅ Bringing back joy and pleasure into life

I have worked with hundreds of women to support their hormones and love helping women feel empowered as they grow in their knowledge and understanding of their cycles and experience positive change.

DM me for more info, or jump online directly and book a Comprehensive Naturopathy & Wellness consultation.

Based in a peaceful office amongst the trees, just out of Palmwoods.

Jodie 🥰

17/07/2025

Our unique spaces at Amaroo Wellness 🥰

Ryan works from the main studio (first driveway) and Jodie works from the “tiny” office (second driveway) at Amaroo.

Together we are both passionate about helping everyday people, like ourselves, live lives that allow them to feel well, be happy and stay aligned with their values.

Ryan offers Personal Training, Remedial & Sports Massage and the use of the Infrared Sauna. 💪 💆

Jodie offers Naturopathy & Wellness, Bowen Therapy & Bodywork and Community wellbeing 🌱 💆‍♀️

Bookings can be made online 🙂 We look forward to serving you in your wellness journey.

10/07/2025

A little hello 👋 from me, Jodie. Happy to have set up my space here at Amaroo Wellness’s tiny office.
I offer down to earth, real and affordable Naturopathic care and gentle Bodywork with over 20 years of experience.
Comprehensive support through to complimentary support - I’m keen to meet everyone in their place of need and really help you find your version of wellness.
I hope this helps you get to know me a little. Looking forward to meeting you all… Jodie xx