All for One

27/12/2025

Strength is built over time.
With pauses, setbacks, breakthroughs and everything in between.
We’re not here for perfection.
We’re here to help you keep showing up, safely, sustainably, and in a way that works for your body.

23/12/2025

Creatine - it’s not just for athletes.

It’s one of the most studied supplements in the world, and when taken daily, it can support strength, mobility, recovery and even cognitive health, especially through life stages like menopause or healthy ageing.

If you’re working on building strength, staying active or supporting your body through change, this one’s worth knowing about.

Swipe through for the research-backed basics 🧠💪
As always, chat with your GP before starting any new supplement.

—

📚 References:
Bonilla, D. A., Chulvi-Medrano, I., & Petro, J. L. (2024). Creatine supplementation plus resistance training increases lean mass in adults: A systematic review and meta-analysis. Frontiers in Physiology, 15, 1496544.
Candow, D. G., Forbes, S. C., Chilibeck, P. D., Cornish, S. M., & Antonio, J. (2021). Creatine supplementation and resistance training in older adults: A meta-analysis. Nutrients, 13(3), 877.
Forbes, S. C., Chilibeck, P. D., & Candow, D. G. (2023). The effects of creatine supplementation in women across the lifespan: A systematic review and meta-analysis. Nutrients, 15(2), 342.
Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 1–18.
Marshall, R. N. (2025). Creatine supplementation and cognitive function in aging adults: A narrative review. Nutrition Reviews. Advance online publication.

21/12/2025

Over the Christmas period, we’re still here for you 🤍

Outside of Christmas Day and New Year’s Day, our doors remain open to support you — because bodies don’t take holidays, and neither does care.

The festive season can be full, busy, and sometimes unpredictable. If your body needs support, whether that’s to keep moving or a physio treatment — we’re here for you.

17/12/2025

Christmas is coming. Your to-do list is growing. And your shoulders? Probably somewhere up near your ears.

Let’s not carry that tension into the holidays. Our massage team is here all week and next week as usual (except for public holidays), ready to help you reset, exhale and feel more like you again.

Whether you need a moment of calm, a proper release for tired muscles, or just a little time to lie down and be looked after, we’ve got you.

You show up for everyone else. Let us show up for you.

Spots are limited, so if your body’s calling out for a break, now’s the time.

07/12/2025

“What if this pain doesn’t go away?”
“What if something’s really wrong?”
“What if I can’t get back to how I used to feel?”
“What if this holds me back from the things I love?”

You’re not the only one who thinks like this — and you’re not meant to figure it all out on your own.

Our physiotherapists are here to help you make sense of what your body is trying to tell you. We help you understand the pain, ease what’s uncomfortable, strengthen what feels weak and give you a clear, calm plan so you’re not left guessing or worrying in the middle of the night.

You deserve to feel confident in your body again — supported, informed and hopeful about what’s ahead.

One step at a time. With a team who truly cares.

04/12/2025

01/12/2025

🎄 Christmas cheer with the Yarraville crew 🎄

There’s nothing we love more than celebrating another year of movement, mindfulness and community with the people who make it all possible.

Thanks for filling our studio (and our hearts) with so much joy. We’re so grateful for this team.

25/11/2025

Hey Mamas 👋🏾 Swipe for our top tips to make the most of your Mums & Bubs class

18/11/2025

New Class Alert – Midlife Strength is coming to Hampton East!

We’re thrilled to bring our Midlife Strengthening class to Hampton East starting next week. These sessions have been a huge hit in Yarraville, and now it's your turn to experience the benefits.

📍 Mondays 5:45pm
📍 Thursdays 12:00pm

This class is designed specifically for women in perimenopause, menopause and beyond, with a focus on building strength, supporting heart health, and feeling your absolute best—now and in the years ahead.

Led by our expert physios, you’ll enjoy:
💪 Heavy resistance training
❤️ Cardiovascular intervals tailored to you
🧠 Education and support every step of the way

Join a community of women who are showing up for themselves and their health.

Stronger together, for the long run.

📅 Starts next week – book your spot via our website or through our app.

📨 Dm us now with any questions!

16/11/2025

Does training in the heat boost your results?

Heat can help you tolerate hot conditions, but it also raises perceived effort and strain, which can reduce how much high-quality work you can sustain.

For most goals, a comfortable room helps you train well, recover well, and keep showing up.

At All for One, we focus on evidence-based strategies - quality movement, smart progression, and consistency, so you feel supported and confident every step of the way.

References:

1. Périard, J. D., Eijsvogels, T. M. H., & Daanen, H. A. M. (2021). Exercise under heat stress: Thermoregulation, hydration, performance implications, and mitigation strategies. Physiological Reviews, 101(4), 1873–1979.

2. Maw, G. J., Boutcher, S. H., & Taylor, N. A. S. (1993). Ratings of perceived exertion and affect in hot and cool environments. European Journal of Applied Physiology, 67(2), 174–179.

3. Roberts, W. O., Armstrong, L. E., Sawka, M. N., Yeargin, S. W., Heled, Y., & O’Connor, F. G. (2023). ACSM expert consensus statement on exertional heat illness: Recognition, management, and return to activity. Current Sports Medicine Reports, 22(4), 92–104.

4. Hunter, S. D., Laosiripisan, J., Elmenshawy, A., & Tanaka, H. (2018). Effects of yoga practiced in heated and thermoneutral conditions on endothelium-dependent vasodilatation: The Bikram Yoga Heart Study. Experimental Physiology, 103(3), 391–402.

5. Hunter, S. D., Laosiripisan, J., & Elmenshawy, A. (2018). Effects of heated and thermoneutral yoga interventions on arterial stiffness in middle-aged adults. Complementary Therapies in Medicine, 40, 113–115.

6.Racinais, S., Alonso, J.-M., Coutts, A. J., Flouris, A. D., Girard, O., González-Alonso, J., … Périard, J. D. (2015). Consensus recommendations on training and competing in the heat. British Journal of Sports Medicine, 49(18), 1164–1173.

7. Willmott, A. G. B., et al. (2025). Hot yoga: A systematic review of the physiological responses and adaptations. Sports Medicine – Open, 11.

10/11/2025

Exercise isn’t only for the body. It’s a powerful reset for your nervous system, a pause for your mind, and a reminder that you’re capable of more than you think.

Sometimes it’s not about pushing harder, it’s about moving with intention.

Move to release. Move to breathe. Move to feel better.

05/11/2025

Your private health benefits reset soon — don’t let them go to waste.

If you’ve been putting off that ni**le in your shoulder, tightness in your back, or the pain that “just comes and goes”, this is your sign to book in.

Our Physiotherapy, Remedial, Relaxation and Myotherapy sessions can help you move, feel and function at your best — before small things turn into bigger ones.

With on-site HICAPS claiming maximising your private health benefits is easy.

Your health is worth looking after now, not later. 💛