SAY CHEESE FOR A CHANCE - SAY CHEESE FOR A CHANCEPRIZES UP FOR GRABS! PRIZES UP FOR GRABS!
MEET OUR MEMBER OF THE MONTH MEET OUR MEMBER OF THE MONTH plenty more plenty more
A word from the manager
We appreciate everyone getting involved in our Bring a Buddy Bonus promotion last month. Thank you for introducing your friends and family to all that we have to offer. I also want to thank those who took the extra step and referred a new member to us.
Congratulations to Alain K on winning the three month membership draw for referring a friend.
Many of you may have already noticed the sea of purple staff across the club on Fridays. Revesby Workers’ Club Group has announced a powerful new initiative; Purple Friday. This is designed to raise awareness and encourage open conversations around Domestic, Family and Sexual Violence (DFSV) within the community and workplace. Feel welcome to join in by wearing purple on Fridays to help spread the word.
We’re currently updating our membership software to help us serve you better. This includes adding profile photos to help our team quickly and accurately identify you, ensuring a smoother check-in process and protection of your membership. Next time you’re in, our staff may ask to take a quick photo of you. It’ll only take a moment and we really appreciate your cooperation. Bonus! Everyone who gets their profile photo taken this June will go in the draw to win a stack of great prizes, valuing $730 total. So if you haven’t been asked yet, just let us know when you’re in next so we can take a quick pic and get your name in the draw.
Refurb update: our builder has been commissioned and a timeline is being created as I type this. Our building company will be setting up their worksite soon, so you will start noticing trades-people on site making preparations. Our plan is to renovate the gym section by section, so there is always plenty to do exercisewise. Eg: smash out the works in studio 1 and then move onto the change rooms, then the cardio zone, etc. The final product will be amazing and we trust the minor disruptions along the way will be well worth it. As anticipated time-frames are created for each area, I’ll be sending out update emails, so look out for these and our social media posts. If you’re not already connecting with us via Instagram and Facebook, be sure to follow us and stay up to date with the latest refurb news. Exciting times ahead!
Christina; Executive Manager - Health & Fitness
RJ, Wally the Worker (RWC mascot), Jamie & Maddie turning purple for a purpose: raising awareness around Domestic, Family & Sexual Violence
FOR A CHANCE Say chee e
WE’RE GIVING OUR DATABASE WE’RE GIVING OUR DATABASE A TUNE UP & NEED YOUR PHOTO! A TUNE UP & NEED YOUR PHOTO!
Group Ex in the news
The chill is certainly in the air and this is the time we often feel a little less motivated to get our cardio sessions done, especially if we prefer the outdoors. I might be a tad biased, but Cycle classes are a great way to stay inspired this winter.
Check out why:
Stay warm while staying fit: escape the chill with an energising indoor ride; no rain, no wind, just a warm studio and great vibes. Boost your winter motivation: group energy, thumping playlists, and a motivating instructor help beat the winter blues and keep you moving. Torch calories & build endurance: Cycling is a topnotch cardio workout that burns fat, improves heart health and strengthens legs and glutes. Structured, safe & social: unlike outdoor cycling, indoor classes are weatherproof and safe – and let’s be honest, they’re way more fun with others. Feel-good endorphins: combat winter sluggishness with a regular dose of those happy hormones –cycling leaves you feeling pumped and positive. Maintain a routine: regular class times help you stay consistent through the colder months – your spring self will thank you!
All fitness levels welcome: whether you're new or experienced, you control the resistance –challenge yourself at your pace. We’re here to guide and motivate you, not judge you.
With our new dedicated Cycle studio in the making, I can’t wait to bring you a brand new, state of the art cycling experience later in the year. Our hi-tech bikes have been ordered and due to arrive in October, along with sophisticated lighting and sound to take your sessions to a totally new level.
In the meantime, both group studios will be transformed, including new flooring, lighting systems, fresh paint, images, plus a high quality sound system, to bring the energy that’ll take your workouts to another level. Each room transformation will be staged to ensure the works are completed quickly, safely and with the least amount of disruption as possible. Hope you’re looking forward to it as much as we are!
Carissa; Assistant Manager
Do you have a towel with your today?
A friendly reminder to please bring a towel when training at Health Mates. Using a towel during your workout helps keep equipment clean and hygienic for everyone.
It’sasmallhabitthatmakesabigdifference!
Forgot your towel? No worries! You can hire one at reception for a small fee.
Please respect this simple request from our team. This includes placing your towel on benches when in use, rather than on the floor.
Thanksforhelpinguskeepthegymclean, comfortableandconsiderateofallmembers.
A Physio’s Guide to Warming Up A Physio’s Guide to Warming Up Right this Winter Right this Winter
The cold truth about winter workouts? Your body needs more prep. When the weather cools down, so do your muscles. You might feel stiffer in the mornings, slower to get moving, or even sorer after a session that normally feels fine. That’s not just age or effort, that’s physiology. And the fix? A proper warm-up.
Why warming up matters more in winter:
Skipping a warm-up might feel like a time-saver, but it can cost you down the line. Cold muscles are less elastic, slower to react, and more prone to strain.
A good warm-up can help you:
Boost circulation and body temperature
Improve joint mobility and muscle activation
Reduce your risk of injury, even in light sessions
Whether you’re lifting, walking, stretching, or jumping into a class, it pays to prep. Your go-to winter warmup (takes less than 5 mins).
Pick a few of these to get your body ready:
March on the spot (or treadmill walk): 2 mins
Arm circles: 10 each direction
Leg swings: front-to-back and side-to-side
Bodyweight squats or lunges: 10–15 reps
Hip openers or torso twists: gentle, controlled The goal? Warm, loose, and lightly activated, not exhausted.
To arrange your FREE injury assessment, see us at Health Mates.
Still stiff, even with the right habits? Let’s check it out. If you’re warming up but still feeling off, tight, slow to recover, or carrying little niggles - we’re here to help. We’ll look at how your body’s moving, flag any potential issues, and help you stay injury free this winter. Remember, as a Health Mates member you will get a 10% discount on all consultations at 360 Physio Revesby. Let’s get you moving better, not just more!
The Team at 360 Physiotherapy Revesby
To book an appointment with 360 Physio Revesby phone 9774 2530.
Baked Stuffed Apples
with Walnuts, Baked Stuffed Apples with Walnuts, Oats & Cinnamon Oats & Cinnamon
Here’s a healthy winter apple recipe that’s comforting, easy to make and packed with nourishing ingredients. Serve this up as a cosy winter dessert, make-ahead breakfast or fibre-filled snack.
Serves 4 people
Ingredients:
4 medium apples (Fuji, Granny Smith or Pink Lady work well)
1/2 cup rolled oats
1/4 cup chopped walnuts (or almonds/pecans)
1/4 cup raisins or sultanas
1 tsp ground cinnamon
1/2 tsp ground nutmeg (optional)
1–2 tbsp maple syrup or honey (optional, or omit for no added sugar)
1 tsp vanilla extract
1 tbsp olive oil
Juice of 1/2 orange or lemon (to prevent browning)
Method:
1.Preheat oven to 180°C.
2.Core the apples, leaving the bottom intact to form a well (a melon baller or small spoon works well).
3.Brush the inside of the apples with citrus juice.
4.In a bowl, mix oats, nuts, dried fruit, cinnamon, nutmeg, vanilla, maple syrup/honey (if using) and oil.
What’s not to love about apples?
5. Spoon the mixture into each apple, packing it tightly.
6. Place apples in a small baking dish. Add a splash of water (about 1/4 cup) to the bottom of the dish to keep them moist.
7. Cover loosely with foil and bake for 25 minutes. Uncover and bake another 10–15 minutes until apples are soft and topping is golden.
8. Serve warm on their own or with a dollop of Greek yogurt.
Optional Extras:
Add chia seeds or flaxseeds for omega 3s. Stir a little protein powder into the filling for a post-workout version. Swap raisins for chopped dates or figs.
Fibre is an essential part of a healthy diet, yet many Australians don’t get enough of it. According to the National Health and Medical Research Council, the recommended daily intake of dietary fibre is 25g for adult women and 30g for adult men. However, most Australians fall well short of this target. Fibre plays a vital role in keeping your digestive system healthy. It helps regulate bowel movements, supports gut health and can even assist in lowering cholesterol levels and stabilising blood sugar. A high-fibre diet is also linked to a reduced risk of heart disease, type 2 diabetes and certain cancers.
Enter the humble apple. Apples are a simple, tasty, and convenient way to boost your fibre intake. One medium apple contains around 4 grams of fibre, which is about 15–20% of your daily needs. Most of that fibre comes from the skin, so it’s best to enjoy your apples unpeeled. In addition to fibre, apples are packed with antioxidants, vitamin C, and hydration — making them a perfect snack for heart health, immune support and general wellbeing.
Quick tip: Add sliced apples to your breakfast oats, enjoy them as a snack with nut butter, or chop them into a salad for a fresh crunch.
So next time you're looking for a snack, reach for an apple — your gut and tastebuds will applaude you!
Member of the Month Member of the Month
James Turpie
Since joining, James has been a consistent addition to our Strong and Stable community. He has built friendships and is one of the most enthusiastic members when it comes to “just give it a crack”. His positivity is infectious and he never fails to make you laugh, proving that it’s never too late to start moving. Thanks for being an inspiration James.
How long have you been a member of Health Mates?
I’ve been coming to Health Mates since January 2024, so nearly 18 months now.
What inspired you to join Health Mates?
After my wife’s passing, my neighbours Peter and Annette Aitken (who were already members of Health Mates) kept pestering me to at least come and try the gym out. I couldn’t be more thankful to them for that.
What is your training routine and how do you keep motivated?
I attend all three Strong and Stable classes each week, which both help me stay fit and have given me some great new friends. I also mow my own lawn and do all the housework, which I must say is a lot easier now because of those classes. They have made an incredible difference to my day to day movements.
What have you achieved so far and how has it changed your life?
Moving around is so much easier then it was before, and honestly, that alone is enough to motivate me to keep coming back and doing more movement in general.
If I wasn’t doing all the exercises, my knees would be very painful, but by coming to the gym, I’m able to move freely without the pain.
“Strength does not come from the physical capacity. It comes from an indomitable will.”
Do you have any goals for the future?
I'd love to be able to help my daughter and her husband with my grandchildren. I am now able to do some of the “running around” with the kids. They keep me moving and keeps me mobile, without completely “feeling” my age. I just want to keep up with them for as long as possible.
What advice would you give to someone who is in a similar position?
Don’t consider it, just take it up instead! It’ll help with all aspects of your life, every little thing, no matter your age or what you do on a daily basis. It’s worth more than you think.
Mahatma Gandhi
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