Life-enhancing Blog Posts from Expect Me Wellness Hub for rural and country families

What is Access Bars, how does it work for stress relief?

Having heard the phenomenon of Access Bars  as a new modality in health and wellness, Expect Me invited practitioner Melissa Walker of Balance YourSelf, Wagga Wagga to help explain what Access Bars is, and how it works to reduce stress.

What is Access Bars?

“So Access Bars is a modality that was introduced by Gary Douglas. There are 32 points on the head and each point correlates to certain things in your body or your life, so it could be joy, happiness, decisions, attitudes and beliefs – things like that.

“As a practitioner, we gently touch those Bars, those points on our head that we call ‘Bars’, and it slows the mind down to Theta state. it’s so relaxing, most people fall asleep.”

“It removes judgement and brings you to more of a conscious level of living” says Melissa.

“…When you slow the mind down, you’re actually gifting something to them – it’s a whole process of just receiving – we’re all just givers and givers. It’s a process where you just receive, throughout your whole body, and every thing changes.

So I ask the question, “As you receive the energy through the lines on the bars, do you release energy and stress as well?

Melissa says with a smile, “You feel like total relaxation and total calm – you don’t stress about the small things anymore.

“Think of mind like a computer, where you just keep opening tabs, opening tabs, opening tabs. Then you open a calculator – when your Bars are being run, it slowly closes those tabs, and everything gets filed away – you don’t lose it, it’s still there when you need it  – but your mind becomes more clear in your everyday life.

“The things that worried you yesterday seem so much smaller or non existent today. That’s how it works.

“Total clarity, everything is so much clearer, and easier – everything is easier.

As Melissa is small business owner of Balance YourSelf, I ask the obvious question, “Is this something you can do on yourself?”

“Yes it is. I usually run 3 different sets of Bars on myself, depending if I’m laying down or sitting up. Some of the positions are a bit hard to do on yourself so it’s a matter of practice.

“People can come in an have a couple of Bars run, get some energy moved around their body and get a feel for it.”

How long does it take to have your ‘Bars run’?

A normal session time for children is about 30 mins,  and for adults I like to allocate a full 1 hour for the session

At the appointment:

“When someone comes to see me, I have a medical form that I get them to fill out – and they complete a questionnaire (numbers 1-10) for stress and anxiety and I get them to compare their stress or pain levels before the session with what it’s like after a session. People can actually see how they feel afterwards.

It’s typical in an appointment to keep your clothes on, and lie straight on your back. Pillows or aids to assist lift your legs can be added to make you feel more comfortable. Your face is gently touched as you relax and release tension and stress.

Who should see an Access Bars Practitioner?

“I see a lot of clients with pain, who have had recent surgery, after rehabilitation… dissipates the pain and swelling in the body. Some clients have had anxiety and depression, people with migraines.

“People with migraines have really great results. I also have clients who have fibromyalgia and it’s made a difference to them too.

“It changes the energy in the body. We’re all energy, as you know. It changes the energy around the body – things move constantly once you’ve had your Bars done.

The benefits of ‘having your Bars run’

“Short term benefits for a client after a session include reduced mind chatter, total clarity – everyone gets off the treatment table and say “I feel so much lighter”. Gradually over the days, some clients realise that they don’t have their pain anymore.

How often should I have my Bars run?

“I don’t recommend session times, you can have your Bars run everyday if you like. I say to my clients,  when I feel like my head is getting busy, or if I knock my funny bone and it actually hurts, I’ll get my Bars run.

As we become more attuned to our body and how it talks to us, getting a gauge on our highs and lows, and what we need, we can then identify when we need another session – just like knowing when to get a haircut.

Melissa’s experience tells her, “I always ask my body what it wants and I always ask a client’s body what it needs, what it needs to receive, what I need to gift it. That’s how it works.”

What type of therapist offers Access Bars as a modality?

“A lot of practitioners I have done classes with over the past few years have been hypnotherapists, massage therapists, Reiki Masters and Reiki healers, more along the holistic lines of therapy”.

“I have done quite a few classes with Access Consciousness, but the Bars is what I focus on and the things I’ve learned in other classes and other modalities I’ve done I use in the Bars – I really only promote Access Bars.

“When I first started out, I never intended to set up a business, but I intended to help people having chemo, or people stuck in their life or stuck on a cycle that made it hard to deal with what they were going through. I just practiced and practiced, and as I did more classes with different teachers and other students in the classes, you make something your own.

“There’s been some classes where there have been great students and great teachers, and you take a pinch out of each thing and make it your own.

“Like all practitioners, we all run the same 32 points of the head, some of us do body work (other energies) as well, but we’re all touching the same points of the head. It’s what you do when you’re running the Bars that changes with each practitioner.

Melissa’s key message

To anyone wanting to try Access Bars, “I want to say it to everyone – Just try it once, and see what changes”.

Make an appointment with Melissa today! Melissa Walker is a trusted, reputable practitioner in her own small business, Balance YourSelf Wagga Wagga.

Best Massage Therapists Near Me – Riverina

With so many massage therapists offering a great relaxation experience, it’s difficult to work out which one to choose. So Expect Me has shortlisted the Riverina’s best massage therapists in your local area.

Riverina’s Best Massage Therapists Near Me:

Yass: Impact Performance and Therapy Massage

Henty: Billabong Remedial Massage Therapy

Wagga Wagga: Belinda Spencer Hair and Massage  Life Balance Health and Wellness  Riverina Medical Massage and Myotherapy Circa 1929 Massage and Healing   Balance YourSelf

Temora: On the Move Fitness

Narrandera:  Caring Koala Wellness Centre, Vanessa Hoffmann, Remedial Therapist

Leeton: Tina Nardi Massage Therapist   Baimon Thai Massage

Griffith: Griffith Massage Therapies      Nice2BKneaded, Massage and Wellbeing   Holistic Soul Massage Therapies   Terry Black Sports Injury and Massage Clinic

Yenda: Tegan Richards, Remedial Massage

Jerilderie: Nice2BKneaded, Massage and Wellbeing

Albury: Zen Day Spa Massage   Crawford Massage Therapies, Oncology Massage

Mudgee: a bonus location – Hands on Healing with Donna 

Don’t forget that most massage therapists also offer other related and complementary therapies as well, such as reflexology, cupping, dry needling, sports massage and Indian Head Massage. Discover more about the services your massage therapist offers when you make a booking.

Need help Getting Started? For a FREE phone consultation, Click HERE

Return to Full Directory 

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Feeling Loopy? Rewire for the New Year!

As we near Christmas,  it is inevitable to see patterns emerge, and a sense of “looping” and feeling stuck in a repeating cycle of events, behaviour or thoughts. Is this you?

The New Year is our chance for change, evolution, re-imagining!

We make choices on what to keep, what to leave, what to nurture, and what to let go. This is the Choose in a cycle of behaviour. We are lead by our own beliefs, what we are told to be true, and what we perceive as our needs and values.

Once we Choose, we then Project – we find ways to make these choices real, incorporating our choices in everyday life – who we speak to, what we work for, why we do what we do, where we go and how we get there.

The third step is to Receive – being aware of how your choices are being realised, how your values are being played out in your activities, relationships, words, thoughts and dreams.

As we Reflect, we ask: Is what is happening now aligned with our choices? Am I feeling fulfilled, happy, valued? Where did I go off track? And how can I make this better next time round? All very useful to evolving personally, and making the best opportunity of your life and circumstances. Dr Michael Carr-Gregg, adolescent psychologist uses the phrase “What Went Well and Why” created by Dr. Martin Seligman, the founder of the Positive Psychology movement.

Looping is about feeling stuck, seeing patterns reform, yet not knowing how to move beyond their grasp on your thoughts and actions, which sabotages your ability to move into a new cycle. The body’s ego or protective mechanism for survival wants to maintain the familiar, and protect it from change or disruption.

To escape this cycle, our thoughts need to be redesigned, redirected and re-imagined!  Ego needs to be told it’s okay to change and evolve, and step out of our comfort zone.  Change is going to hurt! Yes. “Pain is inevidable, misery is optional“, says Hyrum W Smith.

If you’re ready for evolution and personal development, Expect Me has the practitioners to assist you on your journey.

Neuro-Linguistic Programming (NLP) practitioners here:

Theta Healing practitoner here:

  • Amna Khan, The Riveting Rooh, Wagga Wagga and online

Kinesiologists here:

Hypnotherapists here:

Access Bars (R) therapists here:

Find more Energy practitioners HERE or Get Started with a FREE 15min consultation with Expect Me HERE

What is a Wellness Coach?

Working with a Wellness Coach should be an inspiring, empowering and motivating experience.

What is a Wellness Coach?

A Wellness Coach is a professional who makes a valued assessment of your current physical and emotional health, and helps you set goals for what you want to achieve in your overall health and wellness.  Together you create and Get Started on a Plan of Action to help you reach these goals. You can do this online, or in person.

What Does a Wellness Coach Do?

You may find your Wellness Coach also works at a local gym, hospital, in a clinic, or school.

Your Wellness Coach will work with you to achieve your goals in the short term, and guide you towards your long-term goals as well.

As coaches can vary depending on their specialisation or certification, Expect Me will help you Get Started, to find the right coach to suit you – The key is for you to get the best out of every session with your Wellness Coach.

Get Started HERE with a free 15min consultation with our Expect Me Wellness advice team.

How Can a Wellness Coach Help?

Depending on the area of focus, and the Wellness Coach’s expertise and education, a Wellness Coach may be able to help with setting goals with clients for improved:

  • nutrition counselling
  • exercise and movement
  • mental and emotional health
  • lifestyle changes and healthy habits

Your Wellness Coach will work closely with you to give you all the tools you need to reach your agreed goals. This includes guided programs, information and self-help resources.

Wellness Coaches are help you stay on track as you make key lifestyle changes.

Wellness Coaching and What to Expect

Initially, a Wellness Coach will be interested in hearing about your personal situation, past experiences, and your goals. The first step is usually a discussion with the Wellness Coach to find out:

  • what is important to you,
  • why you are looking for help and
  • what you want to achieve.

You’ll then create an action plan for working on your goals.

When Do You Need a Wellness Coach?

If you think that having someone help you identify your goals, strengths and challenges, and then support you along the way to achieving your health and wellness goals, then you might benefit from a Wellness Coach.

Expect Me helps find the Wellness Coach to suit you. Click HERE  to get started.

Examples of When People May Benefit From a Wellness Coach

There are many reasons and ways a Wellness Coach can help, for example:

  • Due to a newly diagnosed medical condition that requires lifestyle changes ie diabetes, anxiety or depression;
  • When you want to make a lifestyle change, such as lose weight, reduce stress, or quit smoking;
  • If you want to improve your health or well-being in general; or
  • If you want to prevent an illness or injury from getting worse

Finding a Certified Wellness Coach

It’s important to find the Wellness Coach that best suits your style. Get Started with Expect Me to have the conversation with us to find out who you have locally to help you achieve your wellness goals.

You can search our Wellness Directory HERE

Or, you may want to check with your doctor or a local hospital or clinic in your area to see if they have a qualified and reputable Wellness Coach to recommend to you.

We’ll help you Get Started with Expect Me Wellness Hub HERE



Website Article by Mila Araujo Updated October 23, 2019

Teenage expert suggests ban on mobile phones in schools has health benefits

Expect Me has been working with one of Australia’s leading adolescent psychologists, Dr Michael Carr-Gregg, in bringing his current research findings on teenage mental health issues to communities across regional NSW in 2019.

One such event occurred in Port Macquarie in August, with media coverage of the event highlighting Dr Carr-Gregg’s suggestion that a ban on mobile phones in schools would benefit teenagers’ mental health.

Hear it from Dr Michael HERE on HitFM Mid-North Coast

See the event television news coverage on NBN News 

Read it HERE on the local high school community newsletter, Hastings Secondary College.

It isn’t surprising though, that by reducing the amount of distractions in the daytime by over-use of mobile devices in class time, the health benefits to individuals would include improved focus, greater inter-personal communication skills, rest and relaxation time, and time for growing brains to digest all that has been delivered in the class.

It may be controversial, but Dr Michael also proposes a mobile phone license for all students. Listen to his comments HERE or watch his interview HERE on Prime 7 News.

See the newspaper article on Port Macquarie News 

Dr Michael Carr-Gregg will be delivering his message to regional NSW in August and September this year, with the following events:

“Raising Happy, Resilient Kids” – Wagga Wagga Community Event, hosted by Riverina Bluebell – Get TICKETS

“The Real Wired Child” – Griffith Community Event, hosted by Hanwood Public School P&C – Get TICKETS

Tickets can be purchased on these links.

Return to EVENTS PAGE  on Expect Me.                                                                 *photo courtesy:


Why Vision Boards Work – Manifest Your Desires

If your goals and dreams are slipping away, here’s a great way to help guide you; create a Vision Board.

To create a Vision Board, you need to set clear, simple intentions about what makes you feel happy, fulfilled and connected with your life, such as fun, learning, family, and adventure.

An old-fashioned way to create a Vision Board is to stick images, magazine or brochure pictures on to a large cardboard as an expression of what these values or intentions mean to you in reality. Some call it your “Juicy List” – things that bring you joy, enlightenment, and achievement.

There are now Apps and social media platforms for creating a Vision Board.

The Key: you need to do the thinking. You need to listen to your inner voice, your gut, your heart, your soul.

Don’t let the format of your Vision Board distract you from the importance of a clear intention. Dr Wayne Dyer can help you create a clear intention HERE

When you place your Vision Board where you can see it, you will be reminded of the good things that make your life worthwhile.

Through the Law of Attraction, looking at your Vision Board will keep you on track to achieving your intentions.

This is the crux. This is why Vision Boards work!

Your dreams and ideals, values and desires, when made tangible and visible, open up the possibility for them coming true, increases the likelihood of your body’s cells cooperating with these beliefs, and your intentions becoming more of a probability than a possibility. You’ll have announced to the Universe what you desire, and the Universe will honour your intentions.

No longer will you flip from one idea to the next losing sight of what’s important to you.

Visually representing your hopes and loves can change your life, one memory cell at a time. 

You will empower yourself to be responsible for the achievement of your own goals and dreams. Not only that, but if you’re motivated by the goodness you see in your life, you’ll feel better about yourself and what you’re doing in the present moment, knowing you’re growing small steps at a time in the best direction for you.

There’s a lot of high profile help to create and expand on your personal Vision Board:
Deepak Chopra – how to use this manifestation tool
Oprah Winfrey – beyond the Vision Board
Wayne Dwyer – choosing your own greatness

For a step-by-step guide to create a Vision Board, you can look at THIS from Mindvalley:      A powerful tool

If you notice that Health, Wellness and Relationships top your list of desires on your Vision Board, then find a practitioner who can help you achieve your goals on the Expect Me Directory HERE

Expect Me Wellness Hub HOME   or Help Me Get Started on my own wellness journey




Gut Health and Trigger Reduction, Naturally

Is bloating, stomach pain and reflux, inconsistent bowel movements and lack of energy distracting you from enjoying your everyday activities? Don’t want to eat, because if you do you’ll pay for it later? Expect Me Wellness Hub can offer you the next step to coping with gut health.

Knowing you, you’ve tried a wide range of diets, exclusions, and you’re really exhausted.

Whether it’s the food itself, or the way your body responds to the food, your body needs help to reduce inflammation and soothe the triggers that keep agitating the cause of your discomfort.

According to a recently published report into your gut’s health, studies have suggested that “the intestinal microbiome plays an important role in modulating risk of several chronic diseases, including inflammatory bowel disease, obesity, type 2 diabetes, cardiovascular disease and cancer,” and that “diet plays a significant role in shaping the microbiome, with experiments showing that dietary alterations can induce large, temporary microbial shifts within 24 hours”.

So trying a wide range of foods and juices is just what you need for a healthy gut – but which ones are for you?  For a local dietitian or nutritionist to help you fight the inflammation, pain and discomfort, read on….

Ask these local practitioners how they can help you get better gut and digestive function:

Digestion starts with your mouth, and we all know where it ends.

So let’s also be mindful of the taste and texture of your food, how it needs your participation to chew and swallow, and the importance of rest while you eat. Stressed-out lunch at the office desk or on the run isn’t ideal environment for good digestion. In fact, the Chinese have created a chart (see details) depicting your body’s biorhythms, that shows our stomach is best to cope with food between 7am-9am, and least at night time. Are you sleeping on an over-loaded stomach?

Other suitably qualified practitioners in iridology, hair analysis, massage therapy, chiropractics and health food advice can be contacted on this link HERE

Looking for more in health and wellness? Visit the DIRECTORY

Need help getting started? We’re here to find a wellness solution to suit you – CONTACT US

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A gentle approach to the New Year

Do you really need more of this, or less of that? Didn’t we just go through that at Christmas time?

Now’s the time to contemplate a gentle approach to the next phase of the holiday season. In January our routine goes haywire, and holidays bring the heat, family drop-ins, play dates, and also quiet time to read books, watch sport, and rest.

With a whole range of external influences pulling our emotions from one extreme to the next, are they, or worse, the voices in your head, making you feel inferior, unwell, or dis-empowered this New Year?

If so, Expect Me practitioners are here to guide your holistic wellness, one choice at a time.

Personally, my best advice is to catch yourself in the moment, and feel the simple joy of what you’re doing – no guilt or envy. Rather than using the term “should have this, or should have that…”, let’s use more often the phrase “… I’m glad we…..”, and “…I’m thankful I could…..”. It’s a simple tool, and I use it all the time. I own my words, and they come from a place of truth deep within me. Go ahead, feel free to practice it.

Then ask:

Is it time to de-clutter?                   YES
Does my gut need calming?           YES
Do I have enough energy?              YES
Can my relationships improve?      YES
Do I need a fitness buddy?             YES

Expect Me has experienced practitioners to support a gentle health and wellness transition that empowers you, and complements who you are and what’s important to you.

Show me how to GET STARTED
Visit the full selection of Expect Me practitioners here on the DIRECTORY
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