Awordfromthemanager
Firstly I’d like to thank everyone who has been patient with us while we were introducing our new software and navigating our way. We appreciate your understanding. It has been a massive project and we are pleased to be on the other side of this and now keen to host many fun events, challenges and workshops as we head into the final quarter of 2024.
With the warmer weather now upon us, I know many of you will be focused on getting your health and exercise back on track after the winter months. Nutrition is a massive part of this and we now have Annie, a qualified Dietitian, consulting right here to help you Annie is an avid exerciser herself and knows many of us leave our diet to chance She’s here to help take the guesswork out of your eating and find those tweaks that will make a big impact on your health Whether you ’ re trying to lose weight, work out what’s best for your health needs or fine-tuning your exercise performance, Annie can provide you with plans and guidance to support you all the way To find out more or make an appointment use the QR code further on this newsletter or visit our noticeboard
A special congratulation to May, one of our Exercise Advisors, who recently competed in the IPF World Classic & Equipped Sub-Junior & Junior Powerlifting Championships. This was held in Malta, showcasing the strength and skill of young athletes from around the globe. We are proud to announce that May placed 8th in the world. What an achievement and I’m sure an experience she will remember for many years to come.
I often get asked ‘how do I find out what’s coming up?’ or ‘I wish I knew about that change’. Things pop up from time to time that don’t make our newsletters. Follow us on social media to stay updated on important announcements, schedule changes, upcoming events and exclusive member perks Stay connected and never miss a beat
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Happy exercising,
Christina; Executive Manager - Health & Fitness
GroupExNews GroupExNews
Spring is in the air and this means a refreshed class timetable Our new schedule will start Mon 9 September, so be sure to check it out
For those who don’t like surprises, here are the changes:
Mon 5.30am now Tone Up
Mon night Tone Up now starting at 6.25pm
Wed 8am will be Lite n Lo instead of A050’s
Wed Mini & Me replaces Mums & Bubs – 6wks to 4yrs are welcome
Thu 5.30am now Pilates
Thu Fight Fit will now start at 6pm
Fri 5.30am now Cycle
Please feel free to chat to me about your class and timetable feedback, or drop us a feedback form in our suggestion box located on our notice board.
Carissa; Assistant Manager
NEW GROUP EX TIMETABLE STARTS
9 SEPTEMBER
Doesthissoundfamiliar? Doesthissoundfamiliar?
FFACTS ACTS
Broccolini isn't Italian, nor is it a baby broccoli or a milder broccoli rabe It's actually a hybrid of regular broccoli and gai lan (Chinese kale), and it's only been around for 31 years
GGRIT RIT FORCE
Push your limits, build unshakable endurance and conquer every element!
Push your limits, build unshakable endurance and conquer every element! Grit Force is the ultimate high intensity workout designed to test your grit and transform your Grit Force is the ultimate high intensity workout designed to test your grit and transform your fitness. Coming soon! Are you ready to rise to the challenge? fitness Coming soon! Are you ready to rise to the challenge?
RUOKDay12Septemember RUOKDay12Septemember
Areyouworriedaboutsomeone? Areyouworriedaboutsomeone?
R U OK? is an Australian non-profit suicide prevention organisation, founded in 2009. It revolves around the slogan "R U OK?" and advocates for people to have conversations with others. The organisation encourages Australians to connect with people who have emotional insecurity, to address social isolation and promote community cohesiveness
A CONVERSATION CAN CHANGE A LIFE
Regular, meaningful conversations with the people close to you can help prevent small things from becoming big things By checking in regularly, youbuild trust and normalise talking about what’s really going on, so when the people in your world find themselves struggling, they know you ’ re someone they can talk to You don't need to be an expert to reach out - just a good friend and a great listener
Use these four steps and have a conversation that could change a life:
For more valuable information to help you reach out to friends, family members and colleagues who might be struggling with life's ups and downs, and ask, 'are you OK?’
What What iisRunner’sKnee? sRunner’sKnee?
Runner's knee is a general term for pain around the kneecap (patella) where it meets the thigh bone (femur) It’s often caused by repetitive stress on the knee joint, which can lead to inflammation, irritation, or improper tracking of the patella It’s not limited to runners; it can affect anyone who engages in activities that put stress on the knees, or even in office workers who spend a lot of time with their knees bent (and not moving enough!).
Common Symptoms:
Pain around the kneecap: This is often felt when climbing stairs, running, or sitting for long periods (feeling the need to straighten out the leg if bent for too long).
Grinding or popping sensations: These can occur during knee movement when going from flexion (bent) to extension (straight) Your patella normally moves inwards to “lock in” when it goes from flexion to extension (think going up a step), but this can be painful when it is not moving or tracking correctly
What Causes Runner’s Knee?
Overuse: Excessive running or jumping with poor form (i e overstriding) or lengthy time spent with the knee in flexion
Poor biomechanics: Movement of the knee joint, as well as foot, ankle and hip can lead to development of patella issues
Muscle imbalances: Weakness or tightness in the quadriceps, hamstrings, or hip muscles can impact the tracking of the patella
Prevention and Management Tips:
Strengthening Exercises: Focus on strengthening your quadriceps, hamstrings, and hip muscles Exercises like squats, lunges, and leg raises can help support your knee joint.
Stretching: Incorporate regular stretching of your hamstrings, calves, and IT band to maintain flexibility and reduce tension around the knee
To arrange your FREE injury assessment see us at Health Mates.
Proper Footwear: Invest in good quality running shoes that offer proper support and cushioning. Replacing them regularly can also prevent unnecessary stress on your knees
Gradual Progression: Increase your activity levels gradually to avoid overloading your knee Listen to your body and take rest days as needed
Biomechanical Assessment: Consider a physiotherapy assessment to address any underlying biomechanical issues Custom orthotics or adjustments in your running form might be recommended Ice and Rest: If you ’ re experiencing pain, applying ice to the affected area and resting can help manage inflammation and discomfort
When to Seek Professional Help:
If you ’ re experiencing persistent pain despite following preventive measures or if the pain is significantly affecting your ability to perform daily activities, it’s crucial to consult a physiotherapist Early intervention can help prevent the issue from escalating and get you back on track faster.
Please feel welcome to reach out to our team at 360 if you need physiotherapy care for runner ’ s knee or any other injuries
Josh Physiotherapist
To book an appointment with 360 Physio Revesby phone 9774 2530
/ Clinic Manager 360 Physio Revesby
ALL HEALTHMATES MEMBERS RECEIVE A FREE INJURY ASSESSMENT & 10% OFF APPOINTMENTS AT 360 PHYSIO REVESBY
PROTEIN-RICH EGG SCRAMBLE
I N G R E D I E N T S
4 eggs, lightly beaten
1 tsp soy sauce
1 tsp ginger garlic paste
1 tbsp chili sauce
18 g cabbage, chopped
40 g bell pepper, chopped
30 g carrot, chopped
1 medium onion, chopped
1 tbsp olive oil Pepper Salt
1 2 3
4
5
6
In a bowl, whisk eggs with pepper and salt and set aside.
Heat oil in a pan over medium heat.
Add onion and ginger garlic paste and sauté until onion softened.
Add carrot, bell pepper, and cabbage and sauté until vegetables are cooked.
Add soy sauce and chili sauce and stir for a minute.
Pour egg mixture and stir constantly until eggs are set. Season with pepper and salt.
7 Serve and enjoy.
Hip & Knee Seminar with Robbie (Exercise Phyiologist)
Grit Force - Ultimate Fitness Challenge
21st Oct 4.30pm - 7.30pm
23rd Oct 8am - 11am
23rd Oct 10am - 12noon
Pinkathon Class
Pinkathon Class
Pink morning tea - raising $$$ for the National Breast Cancer Foundation
Women’s Health Week
Direct Debit Day
NEW Mini & Me Class starts
RUOK Day
Direct Debit Day
Myofascial Release Workshop 4pm
Myofascial Release Workshop 10:15am
FITNESS FITNESS
What do you call a hand weight that is not that smart? A dumbbell of course!
You are now able to purchase the following directly from our app. Don’t have it yet? Simply scan the code below to get started.
PERSONAL TRAINING PERFORMANCE CLASSES
KIDS BOOTCAMP CLASSES
TIME-HOLD
If you need a hand downloading our app or a demo, please see our Member Services team or your trainer You are welcome to pay at reception if you don’t have our app
