Health Mates April 2024

A word from the manager

It’sawrap

A massive thank you to everyone who backed Health Mates in Let’s Move for a Better World last month! This was a world-wide campaign championed by Technogym, dedicated to raising awareness about the importance of movement for a healthy lifestyle. 129 countries took part, with Australia placing ninth overall.

Our 226 entrants scored a total of 646,555 MOVEs over the 16 day campaign. Despite not reaching our target of 1,000,000 MOVEs, we still placed third in Australia out of the 79 gyms that entered the challenge. We are very proud of our result considering it was our first attempt, so great work team!

A special shout-out to our top five MOVErs. These champions made a huge contribution to our overall result and were each given a Technogym sports pack:

Fumi K = 32,0001.

Eric L = 25,0782.

George S = 22,1313.

Ruth L = 21,6274.

Carissa S = 19,3765.

Everyone who scored over 5,000 MOVEs went in the draw to win a one month membership. Congratulations to our lucky three winners:

Carol D | Debra F | Faazel M

I’d also like to acknowledge everyone who supported this campaign, whether that be by recording their outdoor workouts, remembering to log their cardio sessions while here, making an extra effort to MOVE more or simply wearing something yellow between 1227 March. Speaking of which, Hris B was the lucky winner of our Fab Yellow Power Pack that you were all eyeing off during the challenge. We hope you enjoy all the yellow goodies Hris.

Happy exercising,

Hris B; congrats on winning the Fab Yellow Power Pack for Let’s Move for a Better World.

Christina; Executive Manager - Health & Fitness

As the heat starts to fade, this month offers the perfect backdrop for outdoor adventures and renewed focus on your health and well-being.

We have made a few tweaks to our timetable, starting 1st April:

Monday 8am now Strong Set, replacing Cycle

Monday Tone up moved to 6.30pm

Monday Cycle moved to 7.15pm

Tuesday 8am is now 30min Step

Tuesday Booty Burn is now starting earlier at 8.30am

Thursday 5pm is now Strong Set

Saturday 7.15am is back to HIIT

Saturday 8.15am is Strong Set 45

New Saturday 4pm Tone up

Instructor Update:

We farewell Traceylee from regular classes. but she will be around for a cover here and there. We thank her for all she has given in her classes and will miss seeing her on a weekly basis.

Why do Classes?

If you haven’t been bitten by the 8am book your class in bug yet, then here are some reasons to join the crowd.

Group fitness classes have gained significant momentum. Whether it's a high-energy spin class, a boot camp session, 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: 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.

Social Support: Humans are social beings, and training in groups 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.

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.

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.

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.

Carissa; Assistant Manager

Meet Maybelle Meet Maybelle

Let us introduce you to our newest team member, Maybelle, or May as she likes to be called. May started with us in early April as an Exercise Advisor and will soon be taking on PT clients as well.

May comes to us with prior experience in the fitness world, having worked as an Exercise Consultant at Coca Cola, as well as a Strength and Conditioning Coach at Parra Eels and Gordon Rugby Club. May has a wealth of knowledge having completed her Certificate III + IV in Fitness, plus a Bachelor of Sport and Exercise

Science. She is also currently studying for her Masters of Exercise Physiology.

May loves to lift! It’s her favourite hobby and later this month she’s excited to be taking on her first Junior Powerlifting Nationals in the under 69kg class. If successful she will have the chance to compete in the World Championships in Malta later in the year. May currently holds the NSW Junior Squat record of 160kg. So, if you’re after tips and tools on how to lift or squat heavier you know who to chat to. Welcome to our team May!

Is your body looking for a little TLC? Is your body looking for a little TLC?

Complete Balance Massage is now offering Remedial Hot Stone massages. This modality is therapeutic for tight aching muscles, softening or melting fascia and relaxing the nervous system. Allowing you to mentally relax, it is a welcoming experience for everyone. Complete Balance is also offering full body hot stone relaxation massages.

Dry needling is now available as well. Dry needling may be beneficial to the outcomes of a remedial massage.

How can remedial massage help you ask? It can be a life changing experience, as so many people are unaware of how it can help them. It can give a person full range of motion back to a stiff joint, reduce chronic pain, or in some cases, stop pain all together. Teaching a person to understand their posture, and the importance of correcting it when it’s not favourable for our daily lives, is essential. If you experience twinges, shots of pain that disappear, your body is talking to you, telling you something is wrong. So rather than ignore these warnings, act now to help prevent injuries that can occur in the future, such as torn tendons and strained muscles. Be brave and try out a remedial massage. It might be just what you need.

Shin Splints - what’s causing this & how can I treat it?

Shin Splints - what’s causing this & how can I treat it?

You showed up and put in the effort into every training session during the pre-season and you have continued to slog it out during the comp. Even in your down time you still put in the road work to get you ‘cardio ready’ for game day. Everything was going gang busters, until you started to notice a dull ache in the front of your shins during training that keeps coming back. If this sounds like you, chances are that you might have shin splints. You don’t have to be a sports person to get this either. Quite often walkers and runners will have shin splints at some stage.

WHAT ARE SHIN SPLINTS?

Shin splints, which is also known as ‘medial tibial stress syndrome (MTSS)’ is an overuse injury that affects the shin. Physiologically, the muscles create a pulling force across the surface of your shin, which in severe cases can result in an increase in inflammation to the bone surface.

WHAT ARE THE TYPICAL CAUSES OF SHIN SPLINTS?

·Excessive training load

·Over pronation (Flat footed)

·Fatigue

·Decreased flexibility

·Bad biomechanics

·Running on hard or uneven surfaces

·Poor quality or worn running shoes

WHAT ARE THE SIGNS AND SYMPTOMS OF SHIN SPLINTS?

·Dull pain along the lower part of the inside shin

·Often happens in both shins, but can be in one

·Pain decreases with warming up and returns during cool down

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

MANAGEMENT AND PROGNOSIS

The good news is that the majority of cases of shin splints can achieve complete resolution of symptoms through relative rest, followed by gradual loading of the shins. Addressing joint and soft tissue impairments guided by a biomechanics assessment can work wonders and get you back to full capacity. However if the symptoms of shin splints are not managed properly it can progress to stress fractures at the tibia, which can lead to a lengthy time off (4 to 8 weeks).

If you are experiencing shin splints, it is best to see a physiotherapist to assess the source of the problem and come up with a plan to get you back to your favourite exercise or sport.

To book an appointment with 360 Physio Revesby phone 9774 2530

What is a ‘MOVE’? What is a ‘MOVE’?

For those of you engaging in our Health Mates or Technogym app, you may be wondering ‘what exactly is a MOVE?’. MOVEs are a unit of measurement for objectively assessing your lifestyle, based on the exercise you do regardless of your gender, age or fitness level.

Any action you take that involves movement will be accurately tracked and recorded. To give you a better understanding of how MOVEs are scored, here is an easy example:

Five flights of stairs are considered 50 MOVEs.1.

A nice walk of half an hour equals to 200 MOVEs.2.

But if instead of walking for half an hour you decide to run, well... the 200 MOVEs will become 400 MOVEs, twice as many! 3.

Cauliflower & Mushroom soup

Cauliflower & Mushroom soup

GET COOKING:

SERVES: approximately 4

TIME: 30-40 minutes to make, including preparation and cooking time

INGREDIENTS

1 tablespoon olive oil

1 onion, chopped

2 cloves garlic, minced

1 head cauliflower, chopped

230g mushrooms, sliced (you can use any variety you like, as long as they are not poisonous :0)

4 cups vegetable or chicken stock (preferably low-sodium)

Salt and pepper to taste

1/2 teaspoon dried thyme (optional)

Juice of 1 lemon

Fresh parsley, chopped (for garnish)

Heat olive oil in a large pot over medium heat. Add chopped onion and garlic, and sauté until softened, about 3-4 minutes.

1. Add chopped cauliflower and sliced mushrooms to the pot. Cook for another 5 minutes, stirring occasionally, until the mushrooms start to release their juices.

2. Pour in the stock, and season with salt, pepper and dried thyme (if using). Bring the soup to a boil, then reduce heat to low. Cover and simmer for about 20-25 minutes, or until the cauliflower is tender.

4.

3. Once the cauliflower is tender, remove the pot from heat. Using s stock blender, blend the soup until smooth. Alternatively, you can carefully transfer the soup in batches to a blender and blend until smooth, then return it to the pot.

Stir in the lemon juice. Adjust seasoning to taste.5.

Ladle the soup into bowls, garnish with fresh chopped parsley and serve hot.

What’s to like about the humble mushie?

What’s to like about the humble mushie?

Nutrient-Rich: Mushrooms are packed with essential vitamins, minerals, and antioxidants, supporting overall health.

Boost Immune Function: Compounds like beta-glucans in mushrooms can enhance immune activity, helping the body fight infections.

Support Heart Health: Potassium and antioxidants in mushrooms may lower blood pressure and cholesterol, reducing the risk of cardiovascular diseases.

Provide Antioxidant Protection: Mushrooms contain antioxidants that defend cells from oxidative damage, reducing the risk of chronic diseases.

Aid Weight Management: Low in calories and high in fiber, mushrooms can promote satiety and support weight management efforts.

Their fresh and in season right now!

IMPORTANT IMPORTANT

LAST DAY TO REDEEM YOUR POINTS IS 30/6/24

LAST DAY TO REDEEM YOUR POINTS IS 30/6/24

To find out how many points you have earned or to redeem your points, see us at reception no later than 30/6/24

Due to unavoidable major maintenance works within Revesby Workers’ Club

HEALTH MATES WILL BE CLOSED FROM 6:25AM TO 9AM ON WEDNESDAY 10 APRIL

Class changes to note:

HIIT class will start at 5:15am instead of 5:30am 8am class will be cancelled

We apologise in advance for this inconvenience

YEARS

Michael Abounader Michael Abounader

Karl Erken Karl Erken

Jane Murphy Jane Murphy

Christopher Smith Christopher Smith

Thomas Somerville Thomas Somerville

Vasilas

YEARS

Diary Dates Diary Dates

Direct Debit Day

Closed 6:25am - 9am

Direct Debit Day

ANZAC Day

8am - 12pm & 3pm - 7pm ANAZC Service 10:45am

points!

points!

Jean Murty

Jean Murty

Jason Zissis Jason Zissis

To thank our Legend Members for their long term loyalty they have been awarded with Healthy Rewards points that are redeemable for Health Mates products and services.

howdoestimehold work?

MINIMUM TIME-HOLD PERIOD IS 2WKS.

“When you have a clear vision of your goal it’s easier to take the first step towards it.”

THERE IS NO MAXIMUM, BUT NEEDS TO BE IN 2WK BLOCKS.

WHEN PLACING YOUR MEMBERSHIP ON TIME-HOLD SIMPLY PAY APPLICABLE FEES UPFRONT VIA OUR APP OR AT RECEPTION

EG 2 WEEK TIME-HOLD = $7.

YOU WILL NOT BE CHARGED FORTNIGHTLY FEES FOR THE DURATION YOU ARE AWAY.

EG: 2 WEEK TIME-HOLD = NO CHARGE FOR A FORTNIGHT.

IMPORTANT: IF YOU USE OUR APP, YOUR TIME-HOLD WILL COMMENCE ON THE DAY YOU SUBMIT YOUR REQUEST/PAY UNLESS YOU CONTACT US TO ADVISE OTHERWISE.

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2B Brett Street Revesby NSW 2212  |  8707 6930  |  healthmates@rwc.org.au