True North Wellness

01/09/2026

Women's Health Week is coming! 💜

Good health doesn't have to start with a major life overhaul. Sometimes it's booking the appointment, taking a walk, going to bed earlier, or simply checking in with yourself.

This year, Women's Health Week encourages us to do it anyway and take small steps towards better health. What's one thing you'll do for your health this month?

31/08/2026

We 💗 our amazing TNW community!
We shared morning tea with our Monday Strong and Steady class last week. This beautiful group and their friendship with one another is an example of how a group class can be about so much more than the exercise.

24/08/2026

🌙 The Sleep–PEM–Pacing Loop: it's a loop, not a straight line.

Struggling to sleep even when you're completely exhausted? For people living with CFS/ME, this is incredibly common — and it's more connected to everything else than you'd think.
Here's the cycle: poor, unrefreshing sleep increases physical and mental vulnerability → which can trigger a PEM crash → which wrecks your sleep even further → which shrinks your energy for the next day → and around it goes.
None of these pieces work in isolation. Sleep affects pain, cognition, and immune function. PEM reduces your ability to think, sleep, and manage everyday tasks. And pacing is what protects your energy and helps break the cycle before it spirals.

The good news? Small, sustainable steps really can create a big impact:
🌙 Prioritise sleep hygiene — consistent routine, dark, cool, quiet
📅 Pace every day, not just on the "bad" days
🧘 Reduce nervous system overload — gentle breathing, mindfulness, quiet time
✅ Plan, rest, recover — balance activity and rest intentionally
🤍 Be kind to yourself — progress isn't linear
You are not alone. Understanding the loop is the first step — working with your body, not against it, is the way forward. You matter. 🤍

17/08/2026

Pacing is working with your energy, not against it.🔋

If you live with ME/CFS or a chronic fatigue condition, you already know — some days feel manageable, and others don't, no matter how much you "rest up" the day before. That's not a lack of willpower. It's your energy envelope.
Everyone has a different amount of energy each day, and the goal isn't to push past your limits — it's to stay within your personal "safe zone." Go too hard, and you risk PEM (that dreaded delayed crash). Do too little, and your baseline can become less stable too.

This is where pacing comes in — not doing less forever, but doing what you can today to build a more stable tomorrow. Some ways to put it into practice:
🗓️ Plan your day and break tasks into smaller steps
🚶 Do less, more often — stay within your envelope
🛋️ Rest before you need to, not after
🔄 Give yourself real recovery time to repair and recharge

And if "spoon theory" resonates with you — every task spends a spoon. Once they're gone, they're gone for the day. Spend them wisely, on what matters most to you. 🥄
Your limits are real. Pacing helps protect your health, your energy, and your future. Be kind to your body. 💙

13/08/2026

New Blog Alert🚨

Many people feel tired after a busy week, poor sleep, illness, or stress. However, Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS) is far more than normal tiredness. It is a complex long-term condition that affects how the body produces and manages energy, often making everyday activities difficult.

Learn more in our latest blog by Exercise Physiologist Ree!
https://truenorthwellness.com.au/chronic-fatigue-syndrome-me-cfs-more-than-just-being-tired/

10/08/2026

What Is PEM?⚡

For people living with CFS/ME, Post-Exertional Malaise (PEM) is the defining feature — a delayed, disproportionate crash that can hit 24–72 hours after physical, mental, or even emotional exertion.

That means a "good day" today can be followed by a bad few days later — even without doing anything that looks strenuous.

This is why "just push through it" advice can actually make things worse for someone with CFS/ME.

03/08/2026

Chronic Fatigue Syndrome Symptoms 🧠

CFS/ME shows up in more ways than just feeling tired. Some of the most common symptoms include:
🧩 Loss of memory and concentration — that frustrating "brain fog" feeling
😴 Insomnia — struggling to get restful sleep, even when exhausted
🤕 Headache — frequent or persistent
🔋 Fatigue — deep, unrelieved by rest
🤒 Sore throat — recurring, without any obvious cause
💪 Muscle pain — aching or sore, even without exertion
If several of these sound familiar, it's worth having a conversation with your GP or Exercise Physiologist. You don't have to figure it out alone. 💙

03/08/2026

Congratulations to Mandy for being our August client of the month!🤩🎉
Mandy has consistently attended two classes a week since joining TNW, and her dedication and hard work have not gone unnoticed!

Here is what Mandy had to say: "I attend one Strong and Steady class and one hydrotherapy session each week and have been focusing on weight loss, improving my overall fitness, building strength, and improving my balance.
Exercise has significantly reduced my pain because the muscles around the affected areas are stronger and more active. I feel much stronger overall, and I have not experienced vertigo for a long time.
One of the most rewarding things is when friends and family notice the improvements you have made. Their positive feedback gives you a real boost in confidence and motivation to keep going."

21/07/2026

📣 It's back! Our Back 2 Basics Pain Management & Exercise Program returns this August.

Do you get intermittent lower back pain and want to stop it becoming chronic? Or have you been living with chronic back pain and feel like you've exhausted every treatment option?

This 6-week group program combines pain education with practical exercise, so you leave with an individualised plan for taking charge of your pain — not just another set of generic stretches.

You'll be guided by Exercise Physiologist Tamika Hassum (True North Wellness) and Physiotherapist Zachary Cronk (Three Pillar Health).
🗓 Mondays 2–3pm
📅 Starts Monday 17 August (runs 6 weeks)
💵 $299 — ask us how you may be able to access funding through DVA or private health
❓ Can't make every session? No problem — get in touch and we'll explain how it works.
Spaces are limited, so book now via the QR code on our flyer, or contact us:
📞 3325 3678 or 3118 5572
📧 [email protected] or [email protected]
Tag someone who needs this!

📣 It's back! Our Back 2 Basics Pain Management & Exercise Program returns this August.

Do you get intermittent lower back pain and want to stop it becoming chronic? Or have you been living with chronic back pain and feel like you've exhausted every treatment option?

This 6-week group program combines pain education with practical exercise, so you leave with an individualised plan for taking charge of your pain — not just another set of generic stretches.

You'll be guided by Exercise Physiologist Tamika Hassum (True North Wellness) and Physiotherapist Zachary Cronk (Three Pillar Health).

🗓 Mondays 2–3pm
📅 Starts Monday 17 August (runs 6 weeks)
💵 $299 — ask us how you may be able to access funding through DVA or private health
❓ Can't make every session? No problem — get in touch and we'll explain how it works.

Spaces are limited, so book now via the QR code on our flyer, or contact us:
📞 3325 3678 or 3118 5572
📧 [email protected] or [email protected]

Tag someone who needs this! 👇

15/07/2026

We are always learning! What a great Professional Development session with our physio friends Three Pillar Health on EDS. Ehlers-Danlos syndromes (EDS) are a group of genetic connective tissue disorders. Common symptoms include loose, highly flexible joints that easily dislocate, soft or stretchy skin, frequent bruising, and chronic musculoskeletal pain. Working together as EPs and Physios can provide the support needed in these complex medical conditions.