Health Matters May 2025

MAY 2025

BRING YOUR BUDDY BONUS! MEET OUR MEMBER OF THE MONTH

plenty more

MAY 25

A word from the manager So the big question on everyone’s lips is “when will we start seeing works commence on the reno?”. No date has been declared at the time of typing this, however the final approval from the board has been stamped and we’re well on the way to getting the ball rolling.

Builders and project managers are now locked in. We anticipate the work will be fully completed in time for spring, so let the fun begin!

The next most commonly asked question is “will we be shutting down while the works are being done?”. My goal is to ensure minimal disruption to your workouts and avoid shutdowns where possible. If unavoidable however, we’ll be aiming to do these in short bouts or partial days only. As promised, we’ll be updating you regularly via social media as this will be the quickest way to communicate. Be sure to start following us if you’re not already - this way you won’t miss out on any important announcements. Also, if you’ve changed you email address or phone number be sure to update us so we can amend it on our system.

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With Easter and the school holidays done and dusted, it’s time to get back into your exercise routine. We know it gets a little harder to motivate yourself when the weather cools down, so between now and 18th May you’re welcome to bring a buddy to train with you for free. You can bring as many mates, as many times as you like during this time (ie they’re not limited to one visit). Better still, if your friend joins on a direct debit membership by 18th May, special rewards are unlocked for you both! So, if you have friends or family members who have been contemplating coming down for a workout, now’s the time to bring them with you, whether that be to use our gym equipment or try some of our classes. Be sure to invite your buddies; see below for full details.

Have fun training with your mates and stay tuned for updates as we start our Health Mates transformation!

Christina; Executive Manager - Health & Fitness

MAY 25

SMALL GROUP PERSONAL TRAINING

STRENGTH - TONING - WEIGHT LOSS If you’re looking to spice up your workouts and stay motivated this winter, we’re about to start a new Small Group Personal Training program. This is an economical way to recruit a trainer to help you reach your potential, plus loads of fun working out in a group of up to six people.

Work your body to it’s full potential.

Learn how to move correctly, feel better and do what works for you.

Let this be an opportunity to focus on your training goals and outcomes.

DURATION: 4WKS

WHEN: FRIDAYS

TIME: 9AM

TRAINER: PIA

ALL LEVELS WELCOME - EXPRESS YOUR INTEREST BY 25 MAY! CALL 8707 6930 OR EMAIL PIALIVAS17@GMAIL.COM

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MAY 25

Common Gym Mistakes & How To Avoid Them (Part 2) When it comes to fitness, many people unknowingly make mistakes that can slow progress, cause injury or reduce workout effectiveness. Continuing from our April publication, here are more common gym mistakes and how to avoid them.

5. Neglecting Core Training Many gym-goers focus on building arms, legs or chest muscles, while neglecting the core. A strong core is essential for stability and injury prevention.

Why it’s important: A weak core can lead to poor posture, back pain and other issues. It also affects exercise performance, as the core supports nearly every movement.

How to avoid it: Add core exercises to your routine 2–3 times per week. Try planks, russian twists, leg raises or stability ball work.

6. Not Listening to Your Body Pushing through fatigue or ignoring pain is a major mistake.

Why it’s important: Your body signals when something’s wrong. Training through injuries or extreme fatigue can cause long-term damage.

How to avoid it: If you feel sharp or acute pain, stop and assess. Don’t hesitate to rest or take days off when needed. Sleep and recovery are vital parts of progress.

7. Overtraining More isn’t always better. Overtraining can slow results and drain motivation. Your body needs time to rest and rebuild after each workout, and not giving it that time will result in diminishing returns.

Why it’s important: It can lead to burnout, fatigue and injury. Your body needs rest to recover and grow stronger.

How to avoid it: Give each muscle group at least 48 hours to recover before training it again. Take a few rest days each week to support recovery.

8. Focusing Only on Cardio or Strength Cardio and strength training each offer unique benefits.

Neglecting one can lead to imbalanced fitness.

Why it’s important: Cardio boosts heart health, endurance and fat-burning. Strength training builds muscle, supports metabolism and joint health. Both are essential for overall fitness.

How to avoid it: Follow a balanced routine with both cardio and strength. For example, mix in a few days of weight training with a few days of cardio each week.

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9. Not Hydrating Properly Many people forget to drink enough water, especially during workouts, which can hurt performance and recovery.

Why it’s important: Staying hydrated maintains energy, supports muscles and improves endurance.

Dehydration can cause fatigue, cramps and lower performance.

How to avoid it: Drink water throughout the day, especially before, during and after workouts. For intense or long sessions, consider an electrolyte supplement to replace lost minerals.

10. Comparing Yourself to Others It’s easy to focus on what others are doing, but constant comparison can hurt motivation and confidence.

Why it’s important: Everyone’s fitness journey is different. Comparing yourself can lead to unrealistic goals and make you overlook your own progress.

How to avoid it: Celebrate your own milestones, no matter how small. Track your progress and stay focused on your personal journey.

Conclusion Avoiding these common mistakes can make your workouts more effective and enjoyable. Remember, fitness takes time—stay consistent, be patient, and focus on your progress. If you ever need help, our team is here to support you!

RJ; Fitness Coordinator

MAY 25

One Pan Layered Burrito Bowl Get ready for a flavour fiesta with this layered burrito baked to golden perfection. Top it off with creamy guac, sour cream, hot sauce and fresh coriander for a dinner that brings the party to your plate!

Serves 6 people, total cooking time 55 minutes Ingredients: 1 medium red onion 2 cloves garlic 1 bunch coriander 400g can kidney beans 1 lime 1 avocado 1 tbsp extra virgin olive oil 1kg minced beef 25g packet Mexican-style spice blend 400g passata 3 large flour tortillas 2 x 300g jars salsa of your choice 2 cups (200g) grated cheese Method: 1. Finely chop the onion and garlic. Pick the coriander leaves and reserve; finely chop roots and stems.

Rinse and drain kidney beans. Juice the lime. Mash avocado in a small bowl; stir in the lime juice and season with sea salt and freshly ground black pepper.

2. Preheat oven to 180C (160C fan forced).

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3. Heat oil in the casserole pan over medium-high heat. Cook onion, garlic and coriander roots and stems for 3 minutes or until onion is softened. Add beef; cook, breaking up with a wooden spoon, for 5 minutes or until browned. Add spice blend, passata and beans; stir until well combined then simmer for five minutes. Transfer to a large bowl.

4. Place a burrito wrap on the base of the casserole.

Spoon over a third of the meat mixture, a third of the salsa, a quarter of the reserved coriander leaves and a third of the cheese. Repeat layering twice more, finishing with the cheese. Bake for 30 minutes or until top is golden. Stand for 5 minutes before slicing.

5. Top burrito bake with mashed avocado, sour cream, hot sauce and remaining coriander leaves. Serve with lime wedges.

Avoid the Debit Drama We totally get it—life’s busy, cards expire, and banks love to surprise us. But when a direct debit fails, it comes with a pesky fee nobody wants (including us!). To help keep things smooth and stress-free, here are a few quick tips to dodge those avoidable charges:

¢ Got a new card? Let us know your updated details ASAP. Í Card issues? Give us a quick call—we’re here to help! ´ Not sure when the next debit is? Check out our handy debit calendar on our website or grab a copy from our noticeboard. ⏳ Need to make changes? Just give us a heads-up at least 4 days before the next scheduled debit.

With good communication and planning, we can all stay on the gains train—no derailments, no fees!

É

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MAY 25

Group Ex in the news There is something about the group classes that brings people together. Many have met their now life long friends in our classes and others come for that connection with others. This could be you and your buddy this May. Remember, you can bring as many friends, as many times as your like, until 18th May. See us at reception for full details.

Group fitness classes have gained significant momentum over the past years. Whether it's a highenergy cycle class, a HIIT workout or a Yoga session with friends, there's something undeniably powerful about sweating it out in a group setting.

Beyond the physical gains, here's why exercising together matters: 1. Motivation Boost: One of the most evident advantages of training in a group is the boost in motivation it provides. Exercising alongside others creates a sense of camaraderie and accountability.

When you know others are counting on you to show up, it becomes harder to skip a workout. The collective energy of the group can push you to go further and work harder than you might on your own.

2. Social Support: Humans are social beings, and training in group taps into this fundamental need for connection. Building relationships with fellow participants fosters a supportive environment where you can share experiences, struggles, and successes. This social support network not only enhances the enjoyment of exercise but also provides emotional reinforcement to stay committed to your fitness goals.

3. Structured Guidance: Sessions are led by knowledgeable instructors who provide structured guidance and expertise. Whether it's correcting form, offering modifications, or designing wellrounded workouts, instructors play a pivotal role in ensuring that participants exercise safely and effectively. Their expertise adds a layer of accountability and ensures that participants get the most out of their workouts.

4. Variety and Fun: Group classes offer a diverse range of workouts catering to different preferences and fitness levels. From danceinspired classes to strength training circuits, there's something for everyone. This variety not only prevents boredom but also challenges your body in new ways, promoting continuous improvement. Moreover, the dynamic atmosphere of group sessions makes exercise feel less like a chore and more like an enjoyable activity.

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5. Accountability and Consistency: Consistency is key to achieving fitness goals, and group training helps establish a routine. Knowing that you have scheduled sessions and committed peers waiting for you creates a sense of accountability that reinforces consistent attendance. Over time, this regularity builds habits that extend beyond the gym and into other areas of life.

6. Emotional Well-being: Exercise has long been associated with improved mental health, and group training amplifies these benefits. The sense of belonging, camaraderie, and shared accomplishment experienced in group settings can boost mood, reduce stress, and alleviate feelings of loneliness or isolation.

By harnessing the power of the group, individuals can enhance their fitness journey and cultivate a sense of community that extends beyond the gym walls. So, the next time you lace up your sneakers, consider joining a group class—it might just be the missing piece in your fitness puzzle.

Class Update: I love catching you for a chat and updating you on what is happening. I am always free to listen and ease an odd rumour or two.

With our refurb not being as extensive as initially thought, this means business as usual for our classes and no plans for any lengthy closures. My goal is to have minimal, or no disruption to your classes, although we will temporarily relocate to other rooms for a short period while our studios get their face-lifts.

Until then, our timetable will remain as is. I’ll be sure to update you as soon the builders lock in relevant dates.

Carissa; Assistant Manager

MAY 25

Member of the Month Neave Muller Since joining we’ve seen Neave’s confidence build and develop in such an inspiring way. She’s been so committed to her exercise despite some tough life challenges, proving that excuses are just that. She puts her mind to it and wows us every day.

How long have you been a member of Health Mates?

I’ve been a member for about two and a half years. I started in 2022.

What inspired you to join Health Mates?

I used to be a competitive powerlifter, but fell out of love with it in 2020. I took some time off and when I started to miss it again I decided to join a gym and try different things instead. I started PT with Amber a few months later and it was the best decision ever.

What is your training routine and how do you keep motivated?

I do a mix of weight training, running and HIIT and a swim or two. When it comes to motivation, the way I see it, motivation is not a feeling, it's an action to pursue a goal, regardless of how you 'feel’ in the present. If you have a goal, then you do what you have to do to make it happen. I think we should all try and do something hard and get uncomfortable!

What have you achieved so far and how has it changed your life?

I'm definitely the fittest I've ever been in my life and can do things I never thought I could. I never thought I'd be able to do pull ups or even run, but here we are!!

It's hard sometimes fitting it all in around shift work, but it gives me more energy, an outlet (which you definitely need as a nurse!) and something to look forward to.

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” ― Rikki Rogers ―

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Do you have any goals for the future?

I'm doing the Deadly Dozen at the end of May and Hyrox in July!

What advice would you give to someone who is in a similar position?

Everyone chooses their hard. Whether it be career wise, training wise or other areas of life. It's all hard, but it's worth it if you're choosing to do it. If you put your mind to it, you really can do anything?

M ay

MAY 25

Diary Dates

1

‘Bring a Buddy’ starts Direct Debit Day

5 - 11 Heart Week 8

Weight-loss Small Group PT program starts

11

Mother’s Day

15

Direct Debit Day

18

Last day for ‘Bring a Buddy’

29

Direct Debit Day

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