CHANGES ARE ON THE WAY! CHANGES ARE ON THE WAY!
FIND OUT HOW TO STOP FALLING FOR FIND OUT HOW TO STOP FALLING FOR THE MOST COMMON TRAINING THE MOST COMMON TRAINING MISTAKES? MISTAKES? plenty more plenty more
Awordfromthemanager
After an extensive feasibility report and plan to take Health Mates well into the future, we have received board approval to upgrade our pin-loaded gym equipment, add to our plate loaded range, plus update some cardio pieces. We’ll be adding a mix of new pieces, plus your regular favourites, not to forget a range of new dumbbells to ensure there are plenty to go around and reduce wait times. This is a substantial investment which we know many of you will appreciate and certainly make good use of.
This plan also includes the much-anticipated transformation of studio 2, creating a dedicated cycle studio We know we have a devoted follow these classes and are keen to see many m the latest state-of-the-art offering imagi is an efficient, low impact form of cardio; improving fitness, increasing leg and core Best of all, it is suitable for all ages and ab Discover a new kind of group riding exper that combines motivating music, amazing effects, plus performance data to create a workout that inspires you to move
Along with the new equipment, the board approved the concept of a face-lift for the Health Mates, including new floor finishe room updates, fresh paint, feature lightin overall fresh, new vibe.
There is still plenty of planning to do; this will ensure we get the best outcome for you, with minimal disturbance to your regular workouts
Our core focus behind this transformation is to maintain the customer service and cleanliness you have come to appreciate, provide top quality equipment to keep you stimulated, reduce service and equipment wait time, plus create a motivating environment that can be accessed at all hours. We’re working closely with equipment suppliers to bring you the absolute latest in innovation from the best in the business.
We intend to extend our operating hours later this year, so you’ll have total flexibility to workout at all hours in a safe environment
Further board approval on the finer details to be sought in May; anticipating work to commence soon after Be sure to follow us on Instagram and Facebook for the latest refurb news once we get closer to kicking off
Awordfromthemanager(continued)
This month we said goodbye and thank you to Amber after 12 years of service. We are certainly going to miss her around here, but are excited for her to be taking on a great opportunity and spreading her wings to start a new career. All the best for the future Amber!
Congratulation to Kayse, Maddie and Olivia for being awarded substantial scholarships from Revesby Workers’ Club to assist with their studies. This is a great initiative that the club offers and we were so pleased to have three of the overall recipients from the Health Mates department.
“Perseverance is not a long race; it is many short races one after the other Walter Elliot
Congratulations to Olivia, Kayse & Maddie on on winning RWC study scholarships
Farewell Amber from all of the team at Health Mates
Christina; Executive Manager - Health & Fitness
When it comes to fitness, many people unknowingly make mistakes that can slow progress, lead to injury or simply make workouts less effective. At Health Mates, we want to help you get the best results possible, so here are some of the most common gym mistakes and how to avoid them.
1. Skipping Your Warm-Up and Cool-Down
One of the biggest mistakes people make is jumping straight into their workout without properly warming up or neglecting a cool-down after their session.
Why it’s important? Warming up prepares your muscles, joints, and cardiovascular system for the activity ahead It helps prevent injuries, increases flexibility and boosts overall performance Cooling down helps to gradually bring your heart rate back to normal, reduces muscle stiffness and promotes recovery
How to avoid: Start with 5-10 minutes of light cardio, like walking on the treadmill or cycling, and dynamic stretches to get your body ready After your workout, spend another 5-10 minutes stretching or doing gentle movements to cool down
2 Poor Form and Technique
It’s easy to get caught up in the desire to lift heavier weights or complete more reps, but sacrificing form for the sake of more intensity can lead to bad habits and ultimately injury.
Why it’s important? Proper form ensures that you're targeting the right muscles, prevents strain on your joints and reduces the risk of injury. Using improper form can also lead to less effective workouts, meaning you ’ re not getting the most out of your time in the gym.
How to avoid: Always prioritise form over weight or speed. Start with lighter weights to master the technique, and consider getting a Personal Trainer to help guide your form If you ’ re unsure about your form, ask one of our gym floor staff for a quick check We are here to help you!
3. Not Following a Structured Program
Many gym-goers enter the gym without a clear plan, hopping from one machine to the next or doing random exercises While any movement is better than none, lack of structure can lead to plateaus and imbalanced muscle development
Why it’s important? A well-rounded program ensures you ’ re targeting all muscle groups, improving cardiovascular health, and progressing over time. A balanced routine helps you avoid overtraining certain muscle groups and neglecting others, promoting overall fitness.
How to avoid: Create or follow a structured workout that includes strength training, cardio, and flexibility exercises. Mix up your routine to keep things interesting and challenge your body in new ways. If you need help creating a plan, book in at reception with one of our trainers (it’s part of your membership - no extra charge!).
4. Lifting Too Heavy, Too Soon
One of the most common mistakes beginners, and sometimes even seasoned gym-goers make, is attempting to lift too much weight too soon, thinking it will speed up progress
Why it’s important? Lifting weights that are too heavy can lead to poor form and increase the risk of injury, particularly to the lower back, shoulders and knees Progressing gradually ensures your muscles adapt properly without overloading them
How to avoid: Start with manageable weights, focusing on mastering your form first Gradually increase the weight as your strength improves Always listen to your body if something doesn’t feel right, drop the weight and reassess.
THERE’S PLENTY MORE ‘COMMON MISTAKES’ TO SHARE, SO STAY TUNED FOR PART II IN OUR NEXT NEWSLETTER!
RJ; Fitness Coordinator
WhyFlexibility&MobilityMatter
MoreThanEver
In the pursuit of fitness goals, whether it's strength, endurance, or fat loss, flexibility and mobility training are often overlooked. But recent research and modern training philosophies are shining a spotlight on just how critical these elements are, not only for performance, but also for long-term health and injury prevention
What’s the difference? While often used interchangeably, flexibility is the ability of a muscle to lengthen, whereas mobility refers to the ability of a joint to move actively through a full range of motion You can be flexible without being mobile, and vice versa, but optimal fitness requires both
Emerging research supports the idea that including flexibility and mobility work in your routine can lead to:
Improved performance: better joint mobility allows for more efficient, powerful movement patterns in strength and cardio training
Reduced injury risk: tight muscles and limited joint range can lead to compensations and overuse injuries.
Faster recovery: mobility work helps improve blood flow and muscle recovery post-workout.
Age-proofing your body: maintaining mobility as we age helps preserve balance, coordination, and independence.
One key concept gaining attention is “movement quality”; the idea that how you move matters just as much as how much you move. Incorporating dynamic stretches, joint mobility drills, foam rolling and mindful movement (like Pilates or Yoga) can enhance your body’s overall movement efficiency
The good news? You don’t need to dedicate hours to it Just 5–10 minutes of flexibility or mobility work before or after your workout can make a big difference Think dynamic warm-ups before you lift, and slow, controlled stretches or foam rolling afterward Bottom line: If you want to move better, feel stronger, and stay injury-free, it’s time to give flexibility and mobility training the attention it deserves
HighProteinPancakes HighProteinPancakes
Keep your protein intake up this Easter with these protein packed pancakes! Spread them with yogurt, layered with plenty of fresh berries for a healthy twist for Easter breakfast
Makes 6 medium pancakes (serves 2–3 people)
Ingredients:
1 cup rolled oats (or oat flour)
1 scoop (30g) vanilla or unflavoured protein powder (whey or plant-based)
2 eggs
1/2 cup Greek yogurt (high-protein, plain or vanilla)
1/2 cup milk (any kind – dairy, almond, soy etc )
1 medium banana (ripe, for sweetness & texture)
1 tsp baking powder
1/2 tsp cinnamon (optional)
1/2 tsp vanilla extract (optional)
Pinch of salt
Cooking spray or a small amount of oil for the pan
Protein Content (per serving):
Approximately 20–25g of protein per serving (based on 3 pancakes with whey protein and Greek yogurt)
Method:
1.
Blend or mix: add all ingredients to a blender and blend until smooth. If you're using oat flour instead of oats, you can mix by hand in a bowl.
2.
3.
Rest the batter (optional): let the batter sit for 5 minutes to thicken slightly.
Heat the pan: lightly grease a non-stick pan and place it over medium heat.
Cook the pancakes: pour 1/4 cup of batter per pancake into the pan Cook for 2–3 minutes until bubbles appear on the surface and the edges start to set Flip and cook another 1–2 minutes on the other side 4
5
Serve: enjoy warm with toppings like Greek yogurt, fresh berries, a drizzle of honey or nut butter
Daniel Rafraf
We’ve seen Daniel give 110% to his workouts in the last couple of months, including adding in personal training and nutritional advice from RJ and applying those strategies straight into his routine. He’s working hard for himself and its showing both inside and out in his confidence and stature We’re so proud of how far you ’ ve come Daniel and look forward to where you can go next
How long have you been a member of Health Mates?
I’ve been a member since 2022, but had been a member on and off before that as well
Tell us a little about how you started your gym routine over the years.
I try to get into the gym every day as well as going for walks outside When I’m in the gym, most of my training includes weights and working on my strength as well as attending PT sessions with RJ
What motivates you to keep on training?
I’m motivated by the people around me, encouraging me to do better and train harder I’m also motivated by RJ when we have our PT sessions and how he has been coaching me to help me change some lifestyle habits
I think seeing my results when I take progression shots and seeing the difference on the scales motivates me too.
What have you achieved so far and how has it changed your life?
I’ve currently lost 11kgs in the last few months since starting personal training with RJ I feel like I’ve massively built my confidence, my integrity and my perseverance when things are getting tough. I feel so comfortable in myself now in ways I didn’t think about before I used to wear oversized jumpers and now I’m not doing that as much which is a really great sign that I’m improving
Do you have any goals for the future?
I’ve been really inspired to keep trying to get an amazing body and inspiring other people to work towards their fitness as well.
What advice would you give to someone who is in a similar position as you were when you were thinking about starting exercise?
I’d say to them to just do it In the long term it will benefit you so much. You might just achieve some small goals at the start but they make it worth it and then you’ll feel so proud of how far you ’ ve come and how much further you can go once you have momentum
"Success
means doing the best with what we have Success is the doing, not the getting; in the trying, not the triumph Success is a personal standard, reaching for the highest that is in us, becoming all that we can be"
Zig Ziglar
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