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Awordfromthemanager

What a month we ’ ve had! A special thank you to everyone who supported our Pinkathon classes, signed up for Gritforce, popped a donation in our charity tin, came along to our morning tea or jumped online to make a donation for our National Breast Cancer Foundation charity drive We were stoked with the number of kindly donated treats and baked goodies many of you made for our morning tea We totally appreciate your time, energy and good hearts At this stage we do not have a total as yet as we are still accepting donations until the end of October. Stay tuned; we’ll share the news on social media in November.

We trust you learnt something about yourself at the recent Spine Checks hosted by Soul Aura Chiropractic. Justin and Hala are returning this month with two great workshops to choose from. Plus Dietitian Annie will be hosting a Supermarket Tour to help you make the healthiest choices when shopping. Full details further on in this newsletter.

Christmas is on it’s way and we ’ re ready to kick-start the festive season with our party on 30 November This year ’ s party theme is Summer Vibes and you ’ re invited to join us for a sunset game of barefoot bowls with your gym buddies Hope you can make it

With Christmas around the corner we will be hosting our annual food drive to support those less fortunate than ourselves This starts 8 Nov If you ’ re planning to drop in goodies, please do so by 1 Dec so we have time to package these, ready to donate and share in time for Christmas. As usual, Revesby Workers’ Club will have the Giving Tree should you wish to donate toys and gifts.

I look forward to seeing you at our Christmas party,

Christina; Executive Manager - Health & Fitness

GroupExNews GroupExNews

What a great turn-out for our Pinkathon classes with 106 attending! Our morning tea was also a success, with many stopping to chat with friends and enjoy the beautiful goodies so many of you graciously donated Sending out our thanks to everyone who got involved in any way, all helping to raise valuable funds for the National Breast Cancer Foundation and awareness for the valuable work they do

Remembrance Day - Monday 11 November

You’re invited to our Remembrance Day Tribute at You’re invited to our Remembrance Day Tribute at 10:45am This will be held at the Cenotaph outside Health 10:45am This will be held at the Cenotaph outside Health Mates in memory of those who died or suffered in wars Mates in memory of those who died or suffered in wars and armed conflicts and appreciation of their sacrifice and armed conflicts and appreciation of their sacrifice

PLEASE NOTE CLASS CHANGES FOR THIS DATE:

Active Over 50's will start at 9:30am instead of 10:30am Active Over 50's will start at 9:30am instead of 10:30am Fight Fit will be held in Studio 2 at 9:30am Fight Fit will be held in Studio 2 at 9:30am

Are you working hard at the gym, but starting to feel unusually fatigued, sore, or even unmotivated? You might be pushing your body past its limits without realising it This condition is known as overtraining syndrome (OTS).

What

is Overtraining Syndrome?

Overtraining happens when your body doesn’t get enough rest between workouts It’s common for those who love fitness to think that more exercise is always better, but when you skip recovery days or consistently push through fatigue, it can actually backfire.

Signs

You’re Pushing Too Hard

It’s easy to ignore the warning signs of overtraining, especially when you ’ re determined to reach your fitness goals However, these physical and mental symptoms are your body’s way of telling you it needs a break:

Chronic Fatigue: Feeling constantly tired, even after a full night’s sleep, or finding that your usual workout feels much harder than it should.

Persistent Muscle Soreness: If your muscles feel sore for days or even weeks, it’s a sign they’re not recovering properly

Increased Injuries: Frequent muscle strains, joint pain, or even stress fractures can result from pushing your body too far.

Reduced Performance: You’re no longer able to lift as much, run as fast, or push as hard as you normally would

Mood Changes: Irritability, anxiety, or feeling down are common in those who are overtraining, due to the impact on your body’s nervous system and hormone levels.

Insomnia or Disturbed Sleep: Struggling to fall or stay asleep is a red flag that your body is in a state of stress

Lack of Motivation: Feeling unmotivated or dreading your workouts, even if you normally love them, can signal burnout

Why Ignoring the Signs Can Lead to Long-Term Setbacks

Continuing to train without rest can lead to more frequent and severe injuries, taking you out of the gym for weeks or months Mentally, burnout can result in lost enthusiasm for fitness altogether, setting your progress back and leaving you struggling to get back into your routine.

How to Prevent Burnout and Keep Your Body Strong

By balancing your workouts with proper recovery, you can continue making progress without risking injury or burnout. Here’s how:

1. Schedule Rest Days

Rest is just as important as training. Make sure you ’ re incorporating at least one or two rest days per week, depending on your workout intensity Your muscles need this time to repair and rebuild, which is key to getting stronger

2. Mix Up

Your Routine

Avoid doing the same intense workout every day. Alternating between strength training, cardio, and flexibility exercises can give different muscle groups time to recover while keeping your fitness level balanced

3 Listen to Your Body

If you ’ re feeling more fatigued than usual, it’s okay to scale back your workout or take an extra day off Paying attention to your body’s signals can prevent small issues from turning into bigger problems.

4 Prioritise Sleep

Quality sleep is where the magic happens in terms of recovery Aim for 7-9 hours of sleep each night to ensure your body can repair muscle tissue and restore energy

5 Eat for Recovery

Fuel your body with a balanced diet that includes enough protein, healthy fats, and carbs to support muscle repair and replenish energy stores Hydration is also key

How a Physiotherapist Can Help Prevent and Treat Overtraining

If you ’ re concerned that you may be overtraining or if you ’ re dealing with persistent muscle soreness or injuries, physiotherapy can be an essential tool. At 360 Physio Revesby, we specialise in helping athletes and gym-goers recover from overtraining by offering tailored assessments and personalised recovery plans Our physiotherapists can help identify the root causes of your fatigue, address muscle imbalances, and develop a plan to get you back on track – without risking further injury.

Exclusive Offer for Health Mates Members

To help you stay in peak condition, 360 Physio Revesby offers $10 off your initial consultation for all Health Mates members Whether you need advice on balancing your workouts or recovering from overtraining, we ’ re here to help Don’t wait until burnout sets in – book your appointment today and let us guide you towards smarter, healthier training.

APPLE CINNAMON MUFFINS

1 medium apple, chopped

4 egg whites

2 g baking powder

1 ½ tsp cinnamon

25 g coconut sugar

240 g Greek yogurt

60 g vanilla protein powder

150 g oats Pinch of salt

Preheat the oven to 180 C/ 350 F.

Line 12- count muffin pan with cupcake liners and set aside.

Add all ingredients into the mixing bowl and mix until well combined.

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