HM Newsletter Aug/Sep 2023

WeightLossChallenge

PER4MANCE CLASSES RELAUNCHED plenty more

Spring is in the air and what better time to launch our latest Weight Loss Challenge (WLC)? We know from statistics, many members join with the goal of losing weight Our WLC, despite the name, is not based on actual kilograms lost, but percentage body fat lost I know some of you may be thinking that your weight is not important, and that we should be focusing on health instead This is true, however we know that being in a healthy weight range reduces your risk of chronic diseases, such as Diabetes, Stroke and some Cancers, improves your heart, joint and respiratory health and aids in better blood sugar control. So there's certainly a lot to gain if you've been trying to shed some weight, but have been stuck in a rut or not sure how to go about it.

The other consideration is, 'why have a WLC, when we should be exercising and eating well all the time?'. This is great in theory, but we appreciate that some need a nudge to get the thought of 'change' in focus. Others simply need a reason to start forming healthy habits, plus a helping hand to make it happen.

From the previous WLCs we've held, we know it works and many have continued to lead a long term healthy lifestyle as a result To find out the full list of prizes up for grabs and how the WLC works, check out the details on the next page

To coincide with the WLC we are excited to be launching an all-new Per4mance class timetable Your sign-up for the WLC will include 20 Per4mance classes, so be sure to check out this new timetable Also, if you haven't experienced one of these classes as yet, you can book your first free trial via the app or visit us at reception.

Good luck to everyone entering the WLC. I'm looking forward to hearing about the positive transformations.

Happy

Christina; Executive Manager - Health & Fitness

GroupExUpdate GroupExUpdate

The warm weather is on the way! We have certainly had some cold mornings and it hasn't deterred you from coming, so well done for staying committed to your workouts

Instructor updates:

Thank you for using the app to rate your instructors This feedback is valuable to the team Haven't done this yet? Look out for a push notification after every class you attend asking for a star rating for both the class and your instructor

Timetable update:

Much like everything there are ups and downs and our timetable needs to move with this We look at multiple things, not just the class numbers, when making changes The new schedule will commence the 21st August 2023.

Record breaker shout out:

Zumba Instructor, Katrina has once again put her dancing talent to good use by helping set a new Guinness World record on 6 July at the Big Red Bash in Birdsville - "The Worlds Largest Nutbush Dance with The Most Participants" This was in aid of the Royal Flying Doctor Service. With an additional 1, 700 dancers in 2023, the record was broken for the third year in a row. A whopping 5, 838 Nutbush enthusiasts, including Katrina, now hold the record Massive CONGRATS to Katrina!

Survey time:

We will have a survey this month to get some feedback on our group ex program Our evenings are not as popular as the mornings, so we are keen to find out what you'd like us to offer to entice you. It only takes 5-8minutes and there are prizes up for grabs Click on the link below to save paper or grab a copy at Health Mates

If you want to check that you have this feature turned on follow these steps in the Health Mates app:

Select your profile pic at the bottom of the app (4th icon across)

Select settings

Select notifications

Get set to fire up your Friday night with our very own Pop King & Queen, Andre & Kat! Warm up your vocal chords and get ready to sing and dance to your fav party pop tunes. These classes will both kick off at 5:30pm with a combined warm-up & then split into two classes; you choose Cycle or Zumba Theme dressing is highly encouraged

How did you develop your passion for fitness and decide to pursue a career as a Personal Trainer?

I am blessed to have always been sporty having competed in soccer, athletics, cross country, swimming, and martial arts Through this background, I gained personal experience in performance style of training and wanted to share this knowledge to help others achieve their own fitness goals

What competitions or events have you participated in that have influenced your understanding of fitness and training?

There have been several competitions and events that I have competed in but the one that influenced my understanding of fitness and training was a 5 hour endurance session in 3,500m above sea level (altitude training). This endurance session consisted of 42km Assault Bike, 21km Ski Erg, 21km Row, 3,500 Burpees in a team of 3

What is your training philosophy?

I like empowering people through personalised fitness training, guiding them to embrace sustainable lifestyle changes and encouraging a positive mindset to achieve their health and fitness goals

What advice do you have for individuals who may feel intimidated or self-conscious about starting a fitness journey or working with a personal trainer?

Starting a fitness journey can be daunting, but with the following tips and a positive mindset, you will be on your way to a healthier you! Every individual has to begin from somewhere We are our own worst critics Make sure you choose a supportive environment as this makes a significant difference in how comfortable you feel when working out If you're working with a PT, communicate your concerns and goals openly A good trainer will understand and tailor workouts around you Take time to recognise your progress and improvements. Seek support from friends and family and don't forget to be kind to yourself!

Our very own trainer, RJ, showcased his skills and dedication for karate on the grand stage, competing in the Males Open Black Belt Division (18 years +). We are delighted that RJ secured an impressive 3rd place in this martial arts event after taking 12 years off from competing Great result RJ!

RJ Takes 3rd Place In Males Open Black Belt Division (left)

Include your name and contact number

Include your name and contact number in your email so we can arrange your in your email so we can arrange your Dad's prize should you win Dad's prize should you win.

Winner can not hold or have had a Winner can not hold or have had a Health Mates Health Mates membership within the membership within the last 6 months last 6 months

Winner must be a member of Revesby Winner must be a member of Revesby Workers' Club Workers' Club

WhyshouldIusetheGHD? WhyshouldIusetheGHD?

One piece of equipment that has gained popularity in recent years is the GHD (Glute-Ham Developer) machine This piece of equipment is located near the pin loaded leg machines on our main gym floor. Here are some of the key benefits to adding this exercise to your exercise plan

Strengthen Core Muscles: The GHD exercise machine primarily targets the glutes, hamstrings, and lower back muscles. It also provides an effective means of strengthening the core muscles The movement involved in performing exercises on the GHD requires stability and engagement of the abdominal muscles, promoting a solid core foundation and reducing the risk of injury in other physical activities

Improved Posture: Regular use of the GHD machine helps to correct imbalances in the posterior chain, which includes the muscles along the backside of the body By strengthening these muscles, the GHD can aid in correcting posture issues caused by weak glutes and hamstrings

Proper posture not only enhances physical appearance, but also reduces strain on the spine and improves overall body mechanics

Injury Prevention: Strong glutes and hamstrings are crucial for preventing common injuries, especially those related to the lower back and knees The GHD offers a safe and controlled way to build strength in these areas, reducing the risk of strains, tears, and other injuries during physical activities.

Versatility in Exercises: One of the most significant advantages of the GHD is its versatility It allows users to perform various exercises that target different muscle groups, enabling a full-body workout From glute-ham raises and back extensions to Russian twists and sit-ups, the GHD can accommodate a wide range of exercises suitable for beginners to seasoned athletes.

Enhanced Athletic Performance: Athletes in various sports, such as track and field, football, and weightlifting, can benefit from including the GHD exercise. The improved strength, stability and flexibility gained through GHD workouts can translate to better athletic performance, increased power output and reduced injury risk during sports-specific movements

CitrusSeason CitrusSeason

Efficient Time Investment: Users can target multiple muscle groups simultaneously, making it a time-efficient option for those with busy schedules A well-designed workout routine on the GHD can yield significant results in a relatively short amount of time

Suitable for All Fitness Levels: The GHD is adaptable to various fitness levels Beginners can start with basic movements and gradually increase intensity as they build strength and confidence. Meanwhile, advanced fitness enthusiasts can challenge themselves with more complex exercises and weighted variations

As with any exercise equipment, it is essential to use the GHD machine with proper form and gradually increase intensity to ensure safe and effective workouts If you've not used the GHD before, let's get you started; please see one of our trainers for a demo and set-up instructions. Better yet, if you haven't had an exercise program review in more than 8 weeks, make an appointment at reception for your complimentary program update - remember to mention the GHD

Citrus fruits such as oranges and mandarins offer a multitude of health benefits. Packed with vitamin C and antioxidants, these fruits bolster the immune system, protect against oxidative stress, and promote healthy skin Their fibre content aids digestion and supports cardiovascular health by regulating blood pressure and reducing the risk of heart disease With potential effects on weight management, cancer prevention, and eye health, citrus fruits prove to be a nutritious addition to one's diet, offering hydration, bone health support and a range of essential nutrients for overall well-being

Member of the Month

Elizabeth Errington Elizabeth Errington

Massive congratulations to Elizabeth for being our Member of the month in August It's been an absolute pleasure to witness Elizabeth's journey here at Health Mates and we're just so excited for what's next in store for her

How long have you been a member of Health Mates and what originally brought you to us?

I'm only new to Health Mates I started out with a one month membership back in December just to see if I liked it and I was hooked I think originally I'd been focusing on some personal health goals and I was completing them, but I needed that extra boost, so the gym was the perfect answer.

Let's talk about that motivation then, what's made Health Mates the place for that boost?

I think it's a whole bunch of different things. I was pushed out of my comfort zone a little bit with some different training techniques, and I was genuinely just so encouraged by the staff and the other members

Lets elaborate a little on that comfort zone, what did that look like?

For me it was just something as simple as never doing a class before I had used gym equipment before and had done my own versions of cardio, but I'd never really had a proper program or gone close to a class I think the fear was that I wasn't fit enough to be in the classes

After my first cycle class though I surprised myself, so I went again and before I knew it I realised that there are so many people in there at so many different levels It didn't matter how good I was, I could still do the class I could enjoy it and go at my pace. Since then I've loved coming regularly to classes and pushing my limits

And what about the people here at the gym, how have they helped you on this journey?

Well for starters the other members are so great, I'm a local so I already knew some faces, but since joining and coming at regular times I've noticed how connected we all are I've definitely made some new friendships since starting and have loved getting to know this different community

And secondly the staff have really been in my circle They've been so supportive of me from day dot and have just taken a real interest into how my fitness journey is going, whether it be good or bad All of them are so sweet and caring and challenge me to try all the new things happening in the gym I'm just so encouraged by how much they look after us members.

So how about the training, what that does look like and what have been the results so far?

Well I try and train at least five times a week. I just alternate what I do, so one day weights and then cardio the next day (usually in the form of a cycle class), then back to weights the next day, and so on And so far since joining I've gained a lot of confidence and I've lost 20kgs.

That's so awesome Elizabeth, so what does the next six months look like in terms of training and challenging yourself?

Well I think I just want to keep on maintaining this level of fitness and to feel stronger than I already do I'm naturally an all or nothing person and since I've set this habit up I may as well keep it up

And if there is anyone in a similar position to you, what would you like to say to them?

Id just want people to feel encouraged that giving it a go doesn't hurt and you might end up really enjoying something that you thought might've been too tricky for you or out of your depth I've never felt like the trainers or staff weren't able to help me, they've always known what to do or what to say to make it all worth it.

Do you know someone who deserves to be our Do you know someone who deserves to be our next Member of the Month? next Member of the Month?

Shoot us an email, drop a note in our suggestion Shoot us an email, a note in our suggestion box or let the staff know who and why box or let the staff know who and why.

you don

AskthePhysio-ShoulderPain AskthePhysio-ShoulderPain

I’ve hurt my shoulder what should I do?

Your fitness and health are our top priorities! At 360 Physio, we're here to help you prevent and manage shoulder injuries during your gym workouts Here are some tips to keep you safe and injury-free:

Understanding Shoulder Injuries: Rotator Cuff Strain/Tear:

Overhead exercises or lifting heavy weights can strain or tear the tendons of the rotator cuff, leading to pain and limited mobility

Shoulder Impingement:

Overhead movements, improper form, or muscle imbalances can cause the rotator cuff tendons to get pinched between the shoulder bones, resulting in inflammation and pain

Bursitis:

Repetitive shoulder movements or excessive pressure can irritate the bursa sacs, leading to bursitis - inflammation and swelling in the shoulder joint

How do I know and what should I do?

If you experience arm or shoulder joint pain with overhead movements, with or without load (weights), you should slow down on the exercises that load the shoulder. In some cases, people will benefit from relative rest (going lighter or limiting arm lifting movements for several weeks) Be gentle with stretching too – you don’t want to push into pain if the injury is fresh.

But the pain is still there weeks/months later…

If you experience ongoing shoulder pain or discomfort, it's essential to address it promptly Ignoring the pain can worsen the injury and lead to more prolonged recovery times Here are some common treatment techniques that our physiotherapy clinic utilises to address shoulder injuries:

Manual Therapy: Hands-on techniques such as joint mobilisations, soft tissue massage, and myofascial release help to improve shoulder joint mobility and reduce muscle tension.

Therapeutic Exercises: Tailored exercise programs focusing on shoulder strength, stability, and flexibility play a crucial role in rehabilitating shoulder injuries and preventing future ones.

Heat and Ice Therapy: Application of heat before exercise or ice after can help manage inflammation and ease discomfort

Posture Correction: Correcting postural imbalances that may contribute to shoulder issues is essential for long-term recovery

Education and Ergonomics: Learning proper lifting techniques, ergonomic adjustments, and lifestyle changes can prevent shoulder injuries in daily activities and at the gym.

Progressive Return to Activity: As recovery progresses, our physiotherapists guide patients through a gradual return to gym exercises to ensure a safe and successful transition.

Remember, every injury is unique, and treatment plans are tailored to individual needs If you have any questions or concerns about shoulder injuries or any other musculoskeletal issues, feel free to reach out to our team at 360 Physio for expert guidance and care

All Health Mates members get a free initial assessment and ongoing 10% discount on appointments with 360 Physio

Josh Physiotherapist, 360 Physio Revesby

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

To book an appointment with 360 Physio Revesby: phone 9774 2530

REMEMBER ALL HEALTHMATES MEMBERS RECEIVE A FREE INJURY ASSESSMENTAT 360 PHYSIO – REVESBY

LegendMembers-June,July&Aug23 LegendMembers-June,July&Aug23

5YEARS 5YEARS

Congrats!Youhave Congrats!Youhave earnt2,500points! earnt2,500points!

AnnetteAitken AnnetteAitken

PeterAitken PeterAitken

EmilieAnderson

GailBetteridge GailBetteridge

MaiBich MaiBich

LiamBow LiamBow

CassandraCastro CassandraCastro

DannyColbert DannyColbert

PhilDawe

PamelaEdwards PamelaEdwards

AnthonyHarb AnthonyHarb

BadenKirgan

AdamKokaua AdamKokaua

LauraKoltai LauraKoltai

JJulianneLinsley ulianneLinsley

RonaldMadziro RonaldMadziro

JJaydenNikolovski aydenNikolovski

LinhNguyen LinhNguyen

CarolynPhillips CarolynPhillips

JJasmineRidley asmineRidley

SherifSaad SherifSaad

SafwatShenouda SafwatShenouda

FFernandoTinoco ernandoTinoco

GregTurner GregTurner

MichaelVos MichaelVos

KimWarner KimWarner

TTaniaZanetich aniaZanetich

110YEARS 0YEARS

Congrats!Youhave Congrats!Youhave earnt5,000points! earnt5,000points!

MarkBaker MarkBaker

PamBrowning PamBrowning

RemicCamlin

CaitlinDoolan CaitlinDoolan

ErsinDurmush ErsinDurmush

PaulineFong PaulineFong

PhillippaFoster PhillippaFoster

LeighGrant LeighGrant

YHong YHong

NeilHughes NeilHughes

TThiHuynh hiHuynh

JJenniferJorey enniferJorey

AlbertLepre AlbertLepre

TTheresaMartnes heresaMartnes

JJanineMcGee anineMcGee

ChrisO'Loughlin ChrisO'Loughlin

ElizabethOlson ElizabethOlson

JJulieRealph ulieRealph

TTaniaSafi aniaSafi

PeterShea PeterShea

SagarShrestha SagarShrestha

DarioSirotich DarioSirotich

ClaytonSmithwick

KarenTurner KarenTurner

ShaunWebsdale ShaunWebsdale

TTaniaWoodward aniaWoodward

115YEARS 5YEARS

Congrats!Youhave Congrats!Youhave earnt7,500points! earnt7,500points!

TTerryDurman erryDurman

PhillipGee PhillipGee

HelenGee HelenGee

JJohnMacDougall ohnMacDougall

JJillMcCann illMcCann

GeorgeSinnis GeorgeSinnis

20YEARS 20YEARS

Congrats!Youhave Congrats!Youhave earnt10,000points! earnt10,000points!

JJihaneAbounader ihaneAbounader

CarolCooper CarolCooper

DavidGardener DavidGardener

PeterMcIlwraith PeterMcIlwraith

NutanMuckle NutanMuckle

MarkNagle MarkNagle

JJaneneTaylor aneneTaylor

25YEARS 25YEARS

Congrats!Youhave Congrats!Youhave earnt12,500points! earnt12,500points!

MarionDalton MarionDalton

IIsabelMurrant sabelMurrant

TTerryPendlebury erryPendlebury

LeeTrimboli LeeTrimboli

TothankourLegendMembersfortheirlongtermloyaltytheyhave beenawardedwithHealthyRewardspointsthatareredeemablefor HealthMatesproductsandservices

Debit Day

Weight Loss Challenge registrations Open

Spin and Win Promotion Ends

Debit Day

Party Pop Anthems Classes - 5:30pm

50% off all Powerdose drinks

Weight Loss Challenge Entries Close Father's Day

Debit Day

Knee & Hip Pain Seminar

Debit Day

Labour Day Public Holiday 8AM-`12PM & 3PM-7PM

As you welcome the rejuvenating vibes of spring, consider giving your workout routine a thoughtful refresh Just as you declutter your living spaces, take a look at your fitness regimen Weed out exercises that no longer align with your goals and introduce new ones that invigorate your progress Embrace this season of growth by cultivating a workout routine that's streamlined, purposeful and tailored to propel you towards your fitness aspirations

If that task seems daunting however, consider booking a free tailored program with our talented trainers They'll help you navigate towards new goals and encourage your growth towards a happier healthier you Simply come chat to us at reception or call to book an appointment today

instagram com/healthmatesrwc facebook com/healthmates