Health and Balance with Julie Burgers

17/12/2025

This makes total sense to me and when I apply it to myself it is very true! Anyone else relate to this post?

Cravings aren’t a lack of willpower…

Your body is incredibly intelligent. When something’s missing, it asks. The problem is we’re often taught to silence the signal instead of answering it well.

🍫 Chocolate cravings = Magnesium
Reach for dark cacao, cooked green leafy vegetables, nuts, and/or a high-quality magnesium supplement.

🥨 Salty cravings = Electrolytes
Try celery sticks, cucumber slices or watermelon, sip coconut water or bone broth, and sprinkle a pinch of Celtic Sea Salt on your meals.

🍭 Sugar cravings = Blood-sugar support
Spice up coffee or yogurt with cinnamon and clove, steep holy basil tea, or try using pumpkin pie spice.

🥩 Red-meat cravings = Iron
Enjoy grass-fed steak or organ meats like liver and heart to replenish iron stores, boost energy and support healthy blood—especially important for women and athletes.

🍟 Fried-food cravings = Healthy fats
Swap the fryer for real fats: avocado, extra-virgin olive oil, coconut oil or natural almond butter.

Make sure to save this post for when cravings strike!

13/12/2025

Grateful to have just completed professional development training with

Having completed my Diploma many years ago, I’m committed to ongoing education, and this training was a great opportunity to refresh, refine, and feel reinspired.
Always valuing opportunities to refine my skills, deepen my understanding, and continue showing up with intention for my clients.

Looking forward to the Comprehensive Advanced Scope Pilates Method Training with this coming January.

Learning never really stops ✨

29/11/2025

A great podcast. There are alot of, mixed messages and fitness trends leaving many consumers unsure about what Pilates actually represents. The podcast ( link below) addresses this directly, guiding listeners toward qualified instruction and reminding them, as the article states, that “a unified message is essential for rebuilding trust and strengthening our profession.”

Listen now: https://www.pilates.org.au/why-pilates-podcast/
Read the full article: https://www.pilates.org.au/introducing-the-why-pilates-podcast/

Want to help the public understand what real Pilates truly is?
Introducing 'Why Pilates?' a national consumer education podcast created by the Pilates Association Australia to bring clarity, confidence and consistency to the way Pilates is understood in the wider community.

As the article explains, mixed messaging and fitness trends have left many consumers unsure about what Pilates actually represents. The podcast addresses this directly, guiding listeners toward qualified instruction and reminding them, as the article states, that “a unified message is essential for rebuilding trust and strengthening our profession.”

For instructors and studio owners, this is a valuable resource you can share with clients and your networks. It supports public education, improves industry reputation and helps connect consumers with PAA-qualified teachers who meet recognised standards of practice.

Listen now: https://www.pilates.org.au/why-pilates-podcast/
Read the full article: https://www.pilates.org.au/introducing-the-why-pilates-podcast/

10/11/2025

🌿✨ Glow From the Outside In: Dry Brushing + Essential Oils ✨🌿

If you're looking for a simple, natural way to boost skin health, circulation, and lymphatic flow — dry brushing is your new best friend! 💚

As we head into summer months this is a great ritual and one to continue throughout the year.

Pairing this ritual with essential oils takes it to the next level — supporting exfoliation, vibrant skin, and giving you that luxe “at-home spa” feeling.

How to Dry Brush (2–3x per week):
✨ Start at your feet and work upward using gentle, sweeping strokes
✨ Always brush toward the heart
✨ Shower afterward to rinse away dead skin
✨ Follow with a nourishing body oil or lotion

Essential Oils I Love for Skin Brushing:
💧 Grapefruit — brightening + supports circulation (use in evening or apply diluted + covered)
🌿 Cypress — tones + supports healthy circulation

Add 1 drop to your palm with a carrier oil and massage into the skin post-shower 💫

Why I love it:
✅ Smooth, soft skin
✅ Supports lymphatic flow
✅ Boosts energy + circulation
✅ A beautiful moment of self-care

Your skin works hard for you — give it a little love back 🤍

Have you tried dry brushing yet? Tell me below 👇✨

15/10/2025

15/10/2025

First week at my new home studio!!

15/10/2025

First week in my new home studio!!

www.healthbalance.studio

10/10/2025

🌿 Today is World Mental Health Day 💛
A reminder to pause, breathe, and care for your inner world.

✨ Did you know? Movement and scent are two powerful ways to support mental health.

• 2 drops Frankincense combining Pilates and essential oils – a beautiful duo for calm, clarity, and emotional release.

🧘‍♀️ Pilates helps you:
• Calm the nervous system
• Improve breath awareness
• Release emotional tension stored in the body
• Increase mental focus and body-mind connection

🌬️ Add a gentle diffuser blend to your session:
✨ Calm Clarity Blend
• 3 drops Lavender
• 2 drops Wild Orange
• 2 drops Frankicense

Diffuse before your Pilates practice, or apply a calming roller blend to your wrists and chest before breathwork or stretching.

Today, take a moment for you.
Move your body. Nourish your mind. Support your soul. 💛

04/10/2025

Frankincense is the King of Oils! Such a powerful essential oil for many things that pop up mentally and physically!

Frankincense has long been considered sacred across cultures and traditions. Today, neuroscience is beginning to affirm what ancient healers have known—this resin holds remarkable potential for the brain.

🧠 Modern studies suggest that Frankincense may support:

Neuroplasticity: Helping the brain form new pathways during healing

Inflammation reduction: Easing the chronic stress response and calming the body

Focus and clarity: Supporting emotional regulation and cognitive performance

In clinical and therapeutic spaces, Frankincense offers a grounded, steady presence. Its aroma is earthy and resinous, and often evokes a sense of calm that anchors clients gently.

🌿 Ways to integrate Frankincense in practice
→ During somatic resourcing or grounding exercises
→ As part of trauma-informed care to support safety and stability
→ Paired with breathwork or guided meditation for integration
→ In self-care rituals for therapists to mark the close of a session or day

Frankincense can be diffused, applied to pulse points with consent, or offered on a scent strip for clients to explore at their own pace.

Quality is imperative, not all Frankincense essential oils are alike. I highly recommend Certified Pure Tested Grade oils because you can see the testing report to ensure your oils are pure. Just because an oil says it is pure, doesn’t mean that it is, you need to be able to request the testing report.

💡 When we pair ancient wisdom with therapeutic intention, we help the brain feel both safe and supported.

03/10/2025

I trained back in 2006 and haven't looked back. Love this post below! Pilates has evolved since I first started teaching and I am always learning. You will find me teaching studio pilates giving a personalised experience now at my home studio in Lower Chittering. www.healthbalance.studio

What is pilates today, in my mind, its pretty clear, but for the general public, I am not so sure…

Joe Pilates signed his clients up for 3 sessions a week for their first month, he wasn’t into “jumping on the popular bandwagon, and making money out of what people wanted, or giving them what was popular”, no, he passionately believed in his system, yes system of exercises that if people committed themselves to his methodology that they would feel the change in their bodies.

Those of us who have spent years training and learning about the “how” and “why” his system works, and are still learning from experienced professionals in the industry with more experience than our own, and passing on the benefits to our clients.

And believe me, no one knows anything after 5 days of training in “pilates” no matter how glossy the cover looks.

So use the pilates name and make your money, whilst the rest of us continue his legacy of pilates, which is not instagram exercises to be interesting, nor just exercises on one piece of his equipment.

I am so tired of my industry of nearly 30 years being downgraded to just fitness on pilates equipment. This is not “pilates” and people should seek out the difference.

06/09/2025

The Pilates Association that I am member of posted this great information this week from Asthma Australia. Sharing this information below for those that might find it helpful.
Really good video link below. One of my clients I shared with said it was really helpful.

Asthma Australia advises: “The information provided on breath re-training is of a general nature. You should be guided by your treating doctor’s advice and treatment” (Asthma Australia, 2025).
For instructors, integrating these techniques can make your sessions safer, more effective, and inclusive for clients with asthma or other breathing difficulties.
💡 Tip: Encourage slow, nasal, and abdominal breathing during exercises to enhance performance and comfort.
📹 Explore the Breathe Better webinars and breath training videos via Asthma Australia.
🔗 https://asthma.org.au/medicines-treatment/alternative-therapies-and-asthma/would-you-like-to-breathe-better/

04/09/2025

This landed in my inbox from Tiffany Peterson. Tiffany Peterson () this morning and just love the wisdom. Rings very true for me these days!

I have to admit I struggle with this some days if I don't wake up early enough but I do make a point of every day doing pilates and some strength training and listening to a podcast or something that lifts my spirits and using my essential oils !

From Tiffany
Some wise advice I heard years ago was this —
“Meet with yourself before you meet with the world”.

Call it a morning ritual, power hour, or daily devotional, the way we start our day shapes our day.

You likely already know this to be true —

And can feel a difference between an intentional morning or a rushed or world filled morning.

Do you have an intentional morning ritual?

Perhaps it’s time to commit or recommit to one.

Sometimes we get out of routine (helloooo summer) or distracted so if this is for you, recommit to starting your day with investing in you.

Ask yourself, what nourishes me?

Prayer, meditation, walking, working out, a good book or podcast, watching the sunrise — whatever nourishes you, be intentional to do this for you.

Will you start tomorrow? Or keep going if you’re already in the groove?

You deserve to feel good more often.