Health Matters - March 2025 by Revesby Workers' Club

Awordfromthemanager

Welcome to the March edition of Health Matters. Over the past month I’ve received many questions regarding our refurb. I’m pleased you are just as excited and curious about this project as we all are.

There has been extensive research, planning and concept considerations being conducted in the background to ensure that what we provide is going to make the most impact, with the least amount of disruption to you, our members Proposed plans will be provided to the Board of Directors for consideration and feedback In saying that, there are still many decisions to be made before we commence the refurb, however I will be sure to provide updates once our plans are confirmed

This month we celebrate our Seniors in conjunction with the NSW Senior’s Festival, which runs from 3-16 March 2025 The theme of the festival is ‘Time to Shine’, celebrating the role and contributions of older adults to our local communities We’re hosting a seminar in March dedicated to education pertaining to living a long, healthy and independent lifestyle Full details can be found further on in this newsletter

If you have a Senior friend or family member who has been thinking about starting exercise, but are not sure if the gym is suitable or where to start, please let them know about our Young at Heart program. It is designed to give them a taste-test of what we have to offer, all under the nurturing guidance of our qualified trainers and class instructors. See below for more information.

This month we ’ re partaking in Melanoma March and we’d love you to join our team! ‘How does it work?’ you ask It’s easy - pay the registration fee (see the following page) and turn up for a casual walk starting at Woolooware on 29 March It’s not a race, nor will you be timed It’s simply a great chance to catch up outdoors with your Health Mates friends and staff, plus help to raise money and awareness for this great cause. I know many of you who have been touched by this, some in major ways, so it has special meaning to our team and I.

Don’t forget we are now collecting recyclable cans and bottles, donating the earnings to charity. The collection bin is located near reception, opposite my office. Our current charity is the Melanoma Institute Australia, so get behind this cause by placing your empty drink containers here, rather than our standard bins. Thank you for your support!

Christina; Executive Manager - Health & Fitness

Melanoma is the most common cancer affecting 20 to 39-year-old Australians and one Aussie is diagnosed with the disease every 30 minutes. It is estimated 1300 Australians will die from melanoma this year.

What we’re doing: A casual beachside walk near Cronulla (PS it’s not a race)

Date + time: Saturday 29th March, meet at 8:00am

Distance: 5 85km

Location: Combine Air The Shire, Bay Central, 453A Captain Cook Dr, Woolooware

Entry fee: $40 for registration ticket

Why we’re doing this

To bring more awareness and support to the life-saving research of the Melanoma Institute Australia. This will be our chosen charity for the coming months Remember to throw your empty bottles & cans in our return & earn bin to help with this fund-raiser also

Trying to lose weight can feel like a puzzle, but it doesn’t have to be complicated. The secret? A solid mix of good nutrition, consistency and the right workouts. While what you eat plays a huge role in fat loss, adding in the right exercises can help speed things up, boost your metabolism and improve your overall fitness.

Nutrition: The Real Game-Changer

Exercise is important, but nutrition is what makes or breaks your progress. Eating whole, nutrient-dense foods and keeping a calorie deficit are key to dropping weight. Here are some simple but effective nutrition tips:

Get Your Protein In: lean proteins like chicken, fish, tofu and legumes help build muscle and keep you feeling full

Eat Real Food: load up on veggies, fruits, whole grains and healthy fats

Ditch the Junk: processed foods and excess sugar can lead to cravings and unwanted weight gain

Stay Hydrated: drinking plenty of water keeps your metabolism running and helps control hunger Plan Ahead: prepping meals can help you avoid unhealthy last-minute choices

Here are my top exercise picks to help you burn fat and build strength

Rowing Machine

Rowing is an awesome full-body workout that engages your legs, core and upper body while burning calories Why it works:

Uses 85% of your muscles in one motion Low-impact, but super effective for fat burning Builds both endurance and strength at the same time.

How to do it:

Set the resistance at a challenging level.

Push through your legs, engage your core, then pull with your arms.

Row at a high intensity for 30 seconds, then slow down for 30-45 seconds. Repeat for 10-15 minutes.

Incline Walking on a Treadmill

Incline walking is underrated, but super effective for weight loss. It provides steady cardio while being easy on your joints.

Why it works:

Low-impact and great for all fitness levels. Strengthens your legs and boosts endurance Can be easily added to any routine

How to do it:

Set the incline to 8-15%.

Walk at a moderate pace (4 - 6.5 km/h) for 20 - 30 minutes.

Keep a steady pace and maintain good posture

Squat to Press

The squat to press is a comp movement that targets mult muscle groups, including leg shoulders and core. This fun exercise is great for building strength while keeping your rate elevated. Why it works:

Engages the entire body increasing calorie burn

Builds strength and endu simultaneously

Can be performed with dumbbells, kettlebells o How to do it:

Hold dumbbells at shoulder height and stand with feet shoulder-width apart

Lower into a squat, keeping your chest up and knees tracking over your toes

As you rise back up, press the weights overhead in a controlled motion

Lower the weights back to shoulder height and repeat

Weight loss doesn’t have to be complicated it’s about staying consistent with both exercise and nutrition These exercises will help you burn calories, build strength and improve overall fitness, but remember, what you eat is just as important Pair these workouts with a solid, whole-food-based diet and you’ll be on your way to real, lasting results.

Need a personalised workout? Simply see our team at reception to book in for your free Exercise Plan with our qualified trainers. Do you need more guidance? Email me (rj@rwc.org.au) to organise a call to see if personal training is the better option for you.

RJ; Fitness Coordinator

GroupExNews GroupExNews

As we have bid farewell to our Summer months and head into Autumn, we feel the crispness in the air already The focus now is to stay committed to your routine we have set and keep it going

Over the past months we ’ ve been out and about looking at the latest and greatest in equipment and facilities We’re looking forward to bringing a fresh new element to our class offerings with the proposed refurb. We are equally as eager as you are to know things will operate while the building works get underway, but rest assured we will be doing our absolute best to keep classes running and you exercising with us while the refurb takes place. Deliberations continue behind the scenes, however once we have a plan locked in and know how this will be implemented, we will be sure to keep you in the loop.

To celebrate our wonderful Senior members, I am excited to be hosting our Stay Strong, Live Long seminar on 26 March at 1pm. This will be an interactive session where you’ll learn simple ways to live independently, well into the future. In support of our current chosen charity, all $5 booking fees will be donated to the Melanoma Institute Australia Check out the full details below

House keeping:

Please refresh yourself with what we expect, so there are no surprises:

No zipper bags in studios. Bags are a trip hazard in the rooms, plus take up space that we’d prefer to offer to participants.

Be on time to your classes for the safety of yourself and others. Instructors may advise you that you have arrived too late to attend the class; please respect their decision.

Choose kindness. Not everyone knows your favourite spot, nor does anyone pay rent to stand in a particular spot. Let’s all be considerate and help each other have a great experience by sharing the space.

Stretching is important, so leaving before the cool down of your class can lead to injury

Please allow yourself the time to complete the class in full

Carissa; Assistant Manager

WEDNESDAY WEDNESDAY WEDNESDAY 26MARCH 26MARCH 26MARCH 1pm-2pm 1pm-2pm 1pm-2pm

Beenlightenedatthisforward-focusedseminar

Beenlightenedatthisforward-focusedseminar whereyou’lllearnplentyoftake-hometipsto: whereyou’lllearnplentyoftake-hometipsto:

Maintainindependence

Understandtheimportanceoffallsprevention

Reduceyourriskoffalling yourriskoffalling

Maximiseyourexerciseandnutrition

Maximiseyourexercise nutrition

LOCATION: LOCATION:

PRESENTER: PRESENTER:

COST: COST:

RSVP: RSVP:

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Carissa(AssistantManager) Carissa(AssistantManager)

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Return

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Finishedwithyourdrink bottle?

Helpusraise$$$forthe MELANOMAINSTITUTE

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“I

always believed that if you take care of your body it will take care of you ” Ted Lindsay

Cheryl Kenny

Cheryl has been such a great positive energy to have in both our group exercise classes and also around on our gym floor She’s always so engaging with her friends and the staff and we ’ ve loved see her come out of her shell when it comes to trying something new. We’re proud of how she has put herself first in terms of her health and that she’s become so willing to advocate for this healthy lifestyle Congrats Cheryl!

How long have you been a member of Health Mates?

I’ve been a member since December of 2023 Feels likes so much longer though

How did it all begin? What inspired your journey with fitness to take off?

I knew I wanted to get fit and be part of a great community That alongside seeing my doctor for both arthritis and bursitis in my joints and being told that regular exercise would help me I figured there’s no better time to start than the present, and it was the best thing I’ve ever done.

I will say as well that I had only just retired in November of 2023 and was feeling a little stressed about what to fill my day up with, since I wouldn’t be working This gym has certainly fulfilled that void I feel so energised by the amazing staff and all the friends I’ve made since starting. It’s just been such a great addition to my retired lifestyle.

Tell us a little about how you started your gym routine over the years.

I manage to come to the gym every morning if possible With different classes each day there’s so much to keep me engaged.

What motivates you to keep on training?

I’m motivated by both doing something to move my body and the release that I’ve felt in my joints over the time I’ve been training

What has this all lead to, what have you achieved so far and how has it changed your life?

I can actually move without as much pain I can do weights! I can trust that my body is healthy and that it’s stronger than I thought possible I feel like I’ve got a new happy lease on life

That sounds fantastic. Did you have any goals for the future, what are your next steps?

Honestly I just want to stay as fit, healthy and happy as I can

What advice would you give to someone who’s in a similar position as you were or thinking about starting exercise?

This is a must! If you ’ re not a part of a gym community, you should be because you ’ re missing out It will be the best decision that you’ll ever make It just takes a leap of faith at the start and then you ’ re welcomed into such a beautiful group of like minded people Thanks Health

Mates