Health Mates May 2024

REFER A MATE FOR YOUR REFER A MATE FOR YOUR CHANCE TO WIN CHANCE TO WIN PUSH-UP CHALLENGE plenty more

A word from the manager

May has come about quickly that’s for sure! This means the Push-up Challenge is just around the corner (starts 5th June) and we’re eager to get this campaign cracking. Over the past three years we have raised a whopping $43,364 for mental health. This year our target is $10,000, but as you know, we can’t do this without your help. As an extra incentive Revesby Workers’ Club has agreed to match dollar for dollar, so the more we raise the more they’ll contribute!

This is a challenge that everyone can get involved in, even if you can’t do push-ups (or perhaps just don’t fancy them). You’re welcome to do wall push-ups or even substitute your push-ups with alternate exercises such as squats, biceps curls or the bench press (basically any exercise you count reps for). Better yet, you don’t have to do them while you’re here. It’s that easy, so get onboard and help us make a difference. More information is available in this newsletter, plus details about the prizes we’re putting up for grabs.

Heart Week runs from 6 - 12 May; look out for the resources on our notice board, courtesy of the Heart Foundation. Do you know what your risk of having a heart attack or stroke is? Having a regular 20min Heart Health Check with your GP will help you better understand your risk of a heart attack or stroke. Most importantly, your GP can support you to lower this risk.

This heart week we’re also encouraging everyone to come along dressed in red to help spread awareness about heart health and how exercise plays it’s role. Just by being here you’re doing something positive for your heart, so that’s a step in the right direction.

Heart health of the nation:

Cardiovascular disease (CVD) is a major cause of death in Australia; causing around one in four (24%) of all deaths.

Around 120 people in Australia die from CVD each day, or one person every 12 minutes.

40% more men die from CVD compared to women. People in lower socioeconomic groups,Aboriginal and Torres Strait Islander peoples and thoseliving in regional and remote areas, generally havehigher rates of death due to CVD than other Australians. Deaths from cardiovascular disease have decreased over the last 10 years.

Healthy Rewards Program update; due to software changes that are not compatible with our current points system, we will be winding up this program on 30 June 2024. We will however continue to recognise and reward members for their long term loyalty. Please remember to use your healthy rewards points by 30 June 2024 as they will no longer be available after this date.

Many of you would have spotted Lisa, one of our Group Ex Instructors, smashing it out in the weights area over the past 12 months since coming back from major neck surgery. We’re all cheering her on as she takes on her first Natural Body Building Comp this month. Go Lisa! Also, congratulations to Maybelle (our newest team member) who recently took out the Australian Powerlifting Alliance Sub Jr & Jr Nationals; U69kg Junior Champion and Best Female Lifter Overall. Maybelle now progresses to the World Championships later this year. Awesome stuff!!

Christina; Executive Manager - Health & Fitness

LAST DAY TO REDEEM YOUR POINTS IS 30/6/24

LAST DAY TO REDEEM YOUR POINTS IS 30/6/24

To find out how many points you have earned or to redeem your points, see us at reception no later than 30/6/24

5 -28JUNE2024

We’re pumped to be taking part in this year’s Push-Up Challenge and would love to have you on our team to #pushforbetter mental health.

This year, participants will sign up to do 3,249 push-ups over 24 days in June, putting a spotlight on the number of lives lost to suicide in 2022.

Each day an important mental health fact is shared and shapes the daily push-up target. There are also some rest days (aka catch-up days for some), plus a mobile app for logging push-ups.

It’s free to sign up and we welcome whatever exercise you are able to do. Think sit-ups, squats, knee push-ups, modified exercises - it all counts. Fundraising is optional, but a great opportunity to support mental health.

Our chosen charity is Headspace Bankstown. The great news is that Revesby Workers Club has agreed to match dollar for dollar in our fundraising efforts, so help us surpass our $10,000 target.

STAY TUNED FOR FULL STAY TUNED FOR FULL DETAILS ON HOW TO DETAILS ON HOW TO JOIN OUR COMMUNITY JOIN OUR COMMUNITY TEAMS & PRIZES TO BE TEAMS & PRIZES TO BE WON! WON!

REGISTRATIONS FOR HEALTH MATES COMMUNITY OPEN 13 MAY

Under our Health Mates Community there will be an assortment of teams to choose from (led by various staff & instructors). Simply pick the team you want to join.

Download the Push-up Challenge app: This is where you'll see the target for the day and record the push-ups you complete.

Choose your exercise/s: If push-ups aren't your thing, count dips, squats or any other exercise that tickles your fancy.

#pushforbetter

‘A goal with no plan is just a wish’ - Anonymous -

Smashing goals Smashing goals

Maybelle, or as she prefers May, started with us last month. She is our newest team member and is nothing short of a champion. On 27 April she competed in the Australian Powerlifting Alliance Sub Jr & Jr Nationals and pulled out no stops to take out these categories:

U69kg Junior Champion

Best Female Lifter Overall

Overall results:

Squat = 166kg (National Jr record)

Bench = 85kg

Deadlift =190.5kg (National Jr record)

Total = 441.5kg (National Jr record)

Congratulations May - amazing results! Good luck with the lead up to the World Championships in Malta this August.

Group Ex News Group Ex News

Let’s keep the momentum going and remember your body doesn’t know seasons, so regardless of the weather outside it is always the right environment to exercise here.

Instructor Update:

Lisa has been working hard for the past year getting ready for her first body building competition. We have all been cheering her on with her training and commend her for sheer determination and commitment to her goal. We wish Lisa all the best as she puts in all her efforts and competes on the 5th May in the Natural Body Building Australia Comp, then ICN 11th May and 25th May . In our eyes she is already a winner. Knock it out of the park Lisa.

New Recruits:

Keep supporting your new instructors as they are working hard to ensure they deliver a knockout class. Your support and constructive feedback is going to help them become the best they can be.

Carissa; Assistant Manager

KINGOFTHEMOUNTAIN 2hour Cycle Class

Join us as we channel the polka dot jersey in the Tour De France and climb our way to the top of our Mountain. Take on this ride challenge and put your body on the line for mental health.

SUNDAY 2 JUNE SUNDAY 2 JUNE

7:15am - 9:15am 7:15am - 9:15am

Participation Donation = $10 (proceeds donated to Headspace Bankstown)

Limited places = book & pay via the Health Mates app or reception

Good luck to our instructor Lisa; competing in the Natural Body Building Competitions in May.

The Importance of Stretching The Importance of Stretching

We all get a little rushed from time to time and appreciate life can get hectic, however the stretch at the end of the class is as important as the workout itself. We can’t keep asking our muscles to keep giving more if we are not going to allow them time to recover and lengthen before we ask them to contract again for us. Those who have embraced the need to stretch and finish the whole class get disrupted with others are packing up around them. How do you relax in a stretch when someone is vacuuming around you? Consider everyone’s experience when making your choice to stay or go. To help you appreciate the need to stretch I hope you enjoy the following read...

After completing a strenuous workout many individuals are eager to head straight for the shower or grab a post-exercise snack. However, overlooking the importance of stretching can lead to missed opportunities for enhanced flexibility, reduced muscle soreness and improved overall performance. Let’s delve into the benefits of stretching after a workout and offer insights to why we should be incorporating stretching into your post-exercise routine.

Enhances Flexibility: One of the primary benefits of post-workout stretching is improved flexibility. Engaging in stretching exercises after exercise helps to elongate and relax muscles that have contracted during physical activity. This increased flexibility can contribute to better range of motion in joints, reducing the risk of injury and enhancing athletic performance. Over time, regular stretching can lead to noticeable improvements in flexibility, making movements smoother and more effortless.

Reduces Muscle Soreness: Delayed onset muscle soreness (DOMS) is a common occurrence after intense exercise, particularly for those who are new to a workout routine or have pushed themselves harder than usual. Stretching after a workout can help alleviate muscle soreness by promoting blood flow to the muscles, which aids in the removal of lactic acid and other waste products that accumulate during exercise. Stretching can mitigate the severity and duration of post-workout soreness, allowing for quicker recovery and improved readiness for subsequent workouts.

Improves Circulation: Stretching exercises after a workout not only benefit the muscles but also promote overall circulation throughout the body. As muscles contract and relax during exercise, blood flow to these areas increases to supply oxygen and nutrients while removing metabolic byproducts. Stretching helps to maintain healthy circulation by facilitating the efficient exchange of oxygenated blood and waste products within the muscles. Improved circulation can enhance recovery, reduce inflammation, and contribute to overall cardiovascular health.

Enhances Mental Relaxation: In addition to its physical benefits, post-workout stretching offers a valuable opportunity for mental relaxation and stress relief. Engaging in gentle stretching exercises promotes mindfulness and allows individuals to connect with their bodies in a calming and meditative manner. By focusing on the sensations of stretching and breathing deeply, individuals can release tension held in the muscles and cultivate a sense of relaxation and well-being. This mental relaxation can be particularly beneficial for reducing stress levels and promoting recovery after a challenging workout.

In our classes, your instructor will take you through a cool down that will include stretching/mobility, focusing on the muscle groups you worked in the session. Please think twice next time you feel like finishing up early and missing the stretch. What you are cheating your body out of?

Carissa; Assistant Manager

Ankle Sprains - why do they happen? Ankle Sprains - why do they happen?

It seems that an ankle sprain is almost as common as the cold during sports season, and undoubtedly so. The research indicates that ankle sprains are one of the most common injuries that physiotherapists treat. Unfortunately, the fact that they happen so often can cause people to have a “she’ll be right” attitude towards it, and do not go through decent, timely rehab to prevent secondary injuries.

What is an ankle sprain exactly?

An ankle sprain involves a tearing of the ligaments, which are bands of tissue that hold bones together. This typically occurs when the ankle is stretched at speed through a range that it cannot handle. Sprains can happen on both the inside and the outside of the ankle, but usually occur on the outside due to what is referred to as an ‘inversion’ mechanism. This is when your foot gets twisted so that the sole of your foot rolls inwards (similar movement to looking at the sole of your shoe). Sprains can be anything from minimal stretching of fibres, to complete tearing of the ligament. This causes the ankle to be unstable during healing time, and long term in more serious sprains.

Management and Prognosis

Healing time for a standard ankle sprain can vary from 2 to 6 weeks, though more severe sprains can take more time. Basic early management (in cases without an obvious sign of fracture) involves the RICER principle, which is REST, ICE, COMPRESSION, and ELEVATION for the

HEART WEEK HEART WEEK

WEAR RED WEAR RED 6 - 12 MAY 6 - 12 MAY

To arrange your FREE injury assessment see us at Health Mates.

first 48 hours, followed by a REFERRAL to a physio or specialist. Even though rest is the first principle, it is important to remember that as soon as possible, it is best to walk as normally as you can. This will help minimise joint stiffness and muscle shrinkage that can occur post injury. Once pain and swelling has settled down, strength, flexibility, and agility needs to be developed to minimise the likelihood of recurrence, as well as aid your return to pre-injury performance.

It is important to remember that not every ankle sprain is the same, and that there can sometimes be underlying fractures that are not immediately obvious. Best practice is to get your ankle assessed by a physiotherapist to clear for fractures, and other associated conditions that might require a referral to a specialist. This will ensure that you do not experience unexpected delays in getting back to sport or exercises in the gym.

To book an appointment with 360 Physio Revesby phone 9774 2530

Legend Members April 24

5 YEARS 5 YEARS

Congrats! You Congrats! You have earnt have earnt 2,500 points! 2,500 points!

15 YEARS 15 YEARS

Anna Bizri

Anna Bizri

Andrea Cisterna Andrea Cisterna

Phil Crane Phil Crane

Marina Gjorgiovska Marina Gjorgiovska

Bryce Hemans Bryce Hemans

Congrats! You Congrats! You have earnt have earnt 7,500 points! 7,500 points!

Teresita Durrant Teresita Durrant

Jason Harris Jason Harris

Margaret Robinson Margaret Robinson

Refer a Mate for your chance to WIN!

Direct Debit Day

Heart Week

Hanne Nabaki

Hanne Nabaki

Rita Tourni

Rita Tourni

25 YEARS 25 YEARS

Register for the Push-Up Challenge - join our team

Craig Tuohy

Craig Tuohy

10 YEARS 10 YEARS

Congrats! You Congrats! You have earnt have earnt

5,000 points! 5,000 points!

Ros Borghi Ros Borghi

Jackie Sollars Jackie Sollars

Elyse Walker Elyse Walker

Congrats! You Congrats! You have earnt 12,500 have earnt 12,500 points! points!

Warren Bell Warren Bell

Gary Crowfoot Gary Crowfoot

Margaret Stephenson Margaret Stephenson

To thank our Legend Members for their long term loyalty they have been awarded with Healthy Rewards points that are redeemable for Health Mates products and services.

howdoestimehold work?

MINIMUM TIME-HOLD PERIOD IS 2WKS.

Direct Debit Day

Direct Debit Day

“Don’t let YESTERDAY take up too much of TODAY.” - Will Rogers -

THERE IS NO MAXIMUM, BUT NEEDS TO BE IN 2WK BLOCKS.

WHEN PLACING YOUR MEMBERSHIP ON TIME-HOLD SIMPLY PAY APPLICABLE FEES UPFRONT VIA OUR APP OR AT RECEPTION

EG 2 WEEK TIME-HOLD = $7.

YOU WILL NOT BE CHARGED FORTNIGHTLY FEES FOR THE DURATION YOU ARE AWAY.

EG: 2 WEEK TIME-HOLD = NO CHARGE FOR A FORTNIGHT.

IMPORTANT: IF YOU USE OUR APP, YOUR TIME-HOLD WILL COMMENCE ON THE DAY YOU SUBMIT YOUR REQUEST/PAY UNLESS YOU CONTACT US TO ADVISE OTHERWISE.

instagram.com/healthmatesrwc facebook.com/healthmates