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Knee Osteoarthritis

Knee Osteoarthritis or degeneration of the cartilage is something that, unfortunately, most of us will have to deal with as we get older. In todays post we will have a closer look at the knee joint and what we can do in order to decrease the pain. The main functions of cartilage in the knee […]


As a work experience student at Total Balance, I have discovered the importance of Pilates, not only to cure injuries but also prevent them from occurring. Throughout our busy lives, we put our bodies under great amounts of pressure; whether it be bad posture from sitting at a desk for hours on end or strenuous […]

Surgery vs Conservative

Do we always need surgery or will exercise alone be enough to improve an injury? In recent years research has been looking at the benefit of surgery over exercise based programs in various injuries. Studies have shown that in a lot of cases surgery will not necessarily lead to greater improvement than exercise alone. For […]

Recipe of the month – Vegan Seed loaf

 2/3cup sunflower seeds
 2/3cup flax seeds 2/3cup hazelnuts 2/3cup almonds 2 Tbsp. chia seeds 
2tbsp. psyllium husk powder
 1 tsp. fine grain sea salt 3 Tbsp. melted coconut oil 
1 1/3cups water Method: 1. Blend Psylium husk powder and water in a bowl. Mix really well until it forms into a gel. (Set aside […]

Sleep Better – tips to improve your sleeping

When people come to us with sleeping issues its mainly because 1. The position puts strain on some part of your body -and/or- 2. Your body feels unsupported or can move around too easily ie. Your nervous system can’t relax. FACT: It is a well-known practice in various cultures to calm infants by immobilizing them […]

Recipe of the month: Thai Style Cauli Fried Rice

Ingredients: 1 head cauliflower, cut into florets ½ leek, sliced 1 garlic clove, diced ½ spring onion, sliced 2 tbsp coconut oil, divided A dash of rock salt ½ tsp chilli powder 1 tsp curry powder/ground cumin – optional 2 organic eggs 1 tbsp tamari sauce ¼ cup cashews, chopped (optional to add any greens/herbs […]

Millys Weekly Routine

If you have ever had an early morning appointment with Milly I’m sure you would have heard her complaining but raving about her growling training program she has completed that morning. And if you are lucky enough to have had her test some of her early morning exercises on you during Pilates classes you would […]

Featured Service: Real Time Ultrasound

Real Time Ultrasound (RTUS) is key in diagnosing a number of muscular injuries including the pelvic floor.  The pelvic floor is a group of muscles that attach to the front, back and sides of the pelvic bone and sacrum to support the organs in the pelvis.  It is crucial in core stability. Research shows that […]

Recipe of the month: Golden Turmeric & Cinnamon Latte #balancediet

Ingredients: 1 cup coconut/almond milk ½ cup filtered water 1-2 tsp ground turmeric 1 tsp ground cinnamon 1 vanilla bean split (you can place the pod in to heat however remove before blending!) 1-2 tsp maple syrup/raw honey pinch sea salt 1/3 cup soaked cashews (soak for 4+ hours, drain and wash before use) Sprinkle […]