Health Mates Newsletter December 2023

DECEMBER 2023

JUMP INTO CHRISTMAS FESTIVE SEASON OPERATING HOURS 12 DAYS OF FITMAS

plenty more

DECEMBER 23

A word from the manager And just like that 2023 is wrapping up. This time of year is perfect to look back and reflect on our achievements and to look ahead and imagine the possibilities in store for 2024.

I want to thank those of you who have supported our numerous fund-raisers over the year, or simply donated via the charity tin. From the Stroke Foundation to Canteen and everything in between. Together we raised $11,575 and we couldn’t have done it without you, so thank you!

With your help we were also able to donate over 180kg of food items to Padstow Community Care, who kindly package everything up to make Christmas hampers. We appreciate your contributions and know it will help put a smile on the faces of those less fortunate than us this Christmas.

In early December we celebrated another year of Health Mates and our Weight Loss Challenge winners at our

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Your kind Christmas food drive donations

annual Christmas Party, and what a night it was. It was a special night seeing everyone dressed to impress, dancing the night away and enjoying our lucky door prizes. We hope you enjoyed your night and would love your feedback for what theme we should have next year.

Check out our Facebook & Instagram pages for more photos from the night.

I wish you all a very special Christmas and may your new year bring good health and happiness.

Christina; Executive Manager - Health & Fitness

DECEMBER 23

2023

What a great challenge we had this year! Not only do we have really deserving winners, but overall the participants lost 77.3kg of body fat over 10 weeks. This an an awesome effort from you all and just goes to show your commitment and hard work has paid off.

Congratulations on your achievements!

A special shout out to our Personal Trainers that assisted everyone in their weight loss journey and helped to maintain their motivation and drive to keep going.

Congratulations to our winners!

1st MALE & FEMALE Nathan H = 6.1% body fat lost (trained by Noemi) Anastasia M = 8.5% body fat loss (trained by Carissa)

2nd MALE & FEMALE Stuart R = 4.4% body fat loss (trained by Brian) Nadia B = 7.8% body fat loss (trained by Noemi)

1st won $300 Visa card, City Cave Flauna Package & $70 Powerdose credit

2nd won $200 Visa card, Complete Balance 1hr Massage & $50 Powerdose credit

3rd MALE & FEMALE

3rd won

Tony V = 2.7% body fat loss (trained by RJ) Anna D = 5.6% body fat loss (trained by Carissa)

$100 Visa card & $30 Powerdose credit

2023 Weight Loss Challenge winners; Anna, Nadia, Anastasia, Nathan, Stuart and Tony

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DECEMBER 23

IMPORTANT ANNOUNCEMENT.

IN LIGHT OF RAPIDLY GROWING COSTS, OUR MEMBERSHIP RATES WILL BE INCREASING TO ASSIST IN MAINTAINING THE HIGH QUALITY FACILITIES, EQUIPMENT AND SERVICES YOU'VE COME TO EXPECT FROM US.

DIRECT DEBIT MEMBERSHIPS EFFECTIVE 11/1/24 ALL RATES WILL INCREASE BY $1.50 PER WEEK

1 MONTH & 10 VISIT PASSES EFFECTIVE 1/1/24 PEAK SENIOR

1 MONTH $125 $105

10 PACK $155 $105

SERVICE FEES AS OF 1/1/24 TIMEHOLD DEBIT DEFAULT

$7 PER FORTNIGHT $12

CASUAL FEES AS OF 1/1/24 CASUAL VISITS SAUNA USE CRECHE

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$23 $8 $10 PER CHILD

DECEMBER 23

Group Ex - Festive Update If you are like me, your Christmas tree is up on the 1st of December and you’re ready to embrace this festive season. Aim to fit in a bonus workout every week until Christmas; this will help you enjoy those yummy treats when you catch up with family or friends.

We will commence our festive schedule on the 18th of Dec and it will run through to the 28th of Jan 2024. The festive schedule is very different to our regular schedule, as each week is different. It will be available on our website, on your app or from reception from Monday 11th Dec, so be sure to study it carefully so you don’t accidently show up for a class that might not be in it’s regular spot.

Tips on booking classes: 1. Book your spot when you know you can attend the class 2. Bookings help your instructor plan and execute an effective class 3. Calling up to advise you can’t attend will still incur a penalty, but thank you for the heads up 4. If you feel a bit unwell cancel straight away instead of seeing how you feel, later could be too late to cancel

Over the six weeks of the festive schedule you will see different classes and different instructors at different times. This is so your favourite instructors can also have some time off with their family to re-charge and reset, ready for the new year ahead.

Reminders: When you book a class you are saying that you are intending to attend that class. If you don’t show for a class then you will receive a penalty for not attending the class. If you happen to receive another penalty within 30days of your first you will not be able to prebook until that penalty is lifted (30days from your first strike). Not being able to pre-book doesn’t stop you from attending classes if there is space, it just means you can’t pre-book.

18 - 24 December

Join us in getting into the spirit of the festive season by dressing in your most creative Christmas outfits and accessories.

Carissa Assistant Manager

Farewell Susie

Thank you Susie

We sadly bid farewell to Susie. Susie has decided to finish up teaching and her last class with us will be on the 23rd Dec 2023.

Susie has been a great asset to our team. Seeing her confidence blossom from a class participant to becoming an instructor on stage has been wonderful.

We want to thank her for all her hard work and dedication to keeping our Health Mates members fit and strong. We wish her all the best on her new journey and whatever adventure lies ahead.

Susie, we will certainly miss your passion, commitment and kind spirit. Thank you for all you have given Health Mates over the years and best wishes for the future.

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DECEMBER 23

12 Days of Fitness We have a new challenge for you this year. Starting from the 13th December and finishing up on the 24th December there will be 1 challenge a day available on your Health Mates App. Everyday the challenge will be held in the functional zone on the gym floor, where a leader board will be present so you can see who else has completed the challenge and if you place in the top 3 per day. A little friendly competition is great for lifting your Christmas spirits.

The Challenges are as follows: 1. 1000m row – fastest time 2. Wall sit – max time 3. As many rounds as possible: 250m x row, 250m x skill run.

4. Bicep 21s + Kettlebell hold 5. Who can do the furthest distance in the day?

6. Pyramid of goblet squats 7. Max push-ups in 1 min 8. 25 floors on stair climber 9. Max plank hold 10. Max moves of the day on My Wellness 11. Surprise workout no.1 12. Surprise workout no.2

Please note for the 1000m row on day 1, if you want to save your time and data you will need to use the Skill Row app. It will then automatically sync with your Health Mates App to bring your score across, otherwise note your time down and have a witness so that you can place your score on the leader board.

The last two days of the challenge are a surprise as well, but we encourage you to push yourself this Festive season and to get amongst other members spurring each other on. Good luck out there.

RJ Fitness Cooridnator

How to stay fit over the Holidays Staying fit and healthy during the Christmas holidays can be challenging with the abundance of festive food and busy schedules. However, it's entirely possible to maintain a healthy lifestyle all whilst you enjoy the season.

Here are some tips: Stay Active - take advantage of the warmer weather; go for runs or swims outside.

Set Realistic Goals - Understand that the holidays are a special time and it’s okay to indulge occasionally. Just make sure you set realistic fitness goals to compensate the busy season.

Stay Hydrated - Opt for water or other low-calorie sugar-free beverages to quench your thirst during summer.

Choose Healthy Options - Aim for a balanced plate with lean proteins, whole grains and plenty of veggies Stay Stress-Free - Manage stress through activities like deep breathing, meditation or yoga.

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Mindful Eating - Be mindful of portion sizes and avoid overeating. Slow down and savour each bite, enjoy the flavours of the season without feeling the need to overindulge.

Prioritise Sleep - Ensure you get enough rest during the holidays. Lack of sleep can impact your energy levels and decision-making.

Utilise Technology - Use our Health Mates App to check in on the workout of the day and other helpful activities that are taking place over the holidays.

Remember that the holidays are about enjoying time with loved ones. By incorporating some of these tips, you can still feel your best fit self, even if you manage to sneak in some Christmas pudding.

DECEMBER 23

Whole Roasted Cauliflower

For a vegan alternative to a classic roast, or to offer up as another delicious side, this spiced, roasted cauliflower is just the ticket!

INGREDIENTS (serves 4 as a main or 6 - 8 as a side) 4 cloves of garlic 1 teaspoon smoked paprika ½ a bunch of fresh thyme , (15g) olive oil 1 lemon 1 large cauliflower, with outer leaves (1kg) 4 tablespoons dry sherry 1 x 400 g tin of quality plum tomatoes 40 g flaked almonds ½ a bunch of fresh flat-leaf parsley , (15g) extra virgin olive oil

LET’S GET COOKING - Total cook time 1 hr & 20mins.

1. Preheat the oven to 180ºC. 2. Peel the garlic, then add to a mortar & pestle with the paprika and half the thyme leaves. Bash well to a rough paste, then muddle in 2 tablespoons of olive oil and season.

3. Zest the lemon into a separate bowl and set aside.

4. Trim the outer cauliflower leaves. Trim away and discard the stalk so the cauliflower can sit flat, then cut a cross into the base.

5. Rub the paprika paste all over the cauliflower, then place in a medium casserole pan. Drizzle over the sherry and squeeze the lemon juice on top.

6. Cover and pop in the hot oven for around 1 hour 20 minutes, or until tender, removing the lid for the final 20 minutes.

7. Remove the pan from the oven, then pour in the tomatoes, tearing or slicing them up into chunks.

Sprinkle over the lemon zest and pick over the remaining thyme leaves.

8. Return the pan to the oven for a further 10 minutes, or until the cauliflower is golden.

9. Meanwhile, toast the almonds in a dry frying pan over a medium-low heat until golden, then leave to cool.

10. Once ready, take the pan out of the oven. Scrunch over the toasted almonds, then pick, roughly chop and scatter the parsley leaves on top.

11. Drizzle with extra virgin olive oil, then carve up and serve with pilaf rice and steamed greens, or as part of a bigger spread.

R E M E D I A L M A S S A G E T H E R A P Y

Chri s t m a s is coming fast and we can bec o m e over w h e l m ed with preparations, parties a n d c a t c h i n g u p with f r i e n d s. Don’t fo rget yourselves as i t ’ s i m p o r t a n t t o take c a r e of your body and mind, especi a l l y d u r i n g t h i s fest i v e s e a son. Rele asing those tight mu s c l e s a n d rese t t i n g t he nervou s system can have an a m a z i n g i mpa c t o n copying with the stress of the s i l l y s e a s o n .

With t h a t i n mind I a m introducing hot sto n e s m a s s a g e , a tota l b o d y relaxation experience. You w i l l b e f l o a t i n g o u t the c l i n i c . A 1 hour t reatment is $120 and 9 0 m i n i s $ 1 8 0 .

As u s u a l , remedial therapy is available t o r e d u c e p a i n and f r e e your joints, so you can dance th e n i g h t a w a y with a s m ile on your face.

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GIFT V O UCHERS AVAILABLE and ma k e g r e a t C h r i s t m a s gift s . T h e pricing will depend on how m u c h y o u w a n t t o spen d , s o feel free to call to me to di s c u s s o p t i o n s a n d arra n g e a voucher that suits your nee d s .

TO MAKE AN APPOINTMENT SCAN THIS CODE OR CONTACT MELISSA ON 0425 207 682 PRIVATE HEALTH FUND REBATES AVAILABLE

Legend Members November 23 5 YEARS Congrats! You have earnt 2,500 points!

10 YEARS Congrats! You have earnt 5,000 points!

Rebecca Allen Georges Aouad Maureen Kam Mary Mardini Patrick McDermott Rebekah Nakhla Maureen Sherry Andrew Wade Pauline Ward Abbey Warren

Janet Lukasiewicz Carmel Shelton Chris Stokes Eddie Tadros

ber m e c e D

Diary Dates

25 YEARS Congrats! You have earnt 12,500 points!

Chris Mcdonnell

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.

13 Dec

12 days of Fitmas starts 12 Days of Fitness starts

14 Dec

Debit Day

24 Dec

12 Days of Fitmas ends Christmas Eve

25 Dec

Christmas Day (gym closed, for full holiday trading hours - see below)

26 Dec

Boxing Day - Public Holiday

28 Dec

Debit Day

We look forward to helping you lead a happy & healthy year ahead & thank you for your support throughout 2023.

Holiday Trading Hours Mon 25 Dec Tue 26 Dec Mon 1 Jan Fri 26 Jan

DECEMBER 23

Closed 8AM - 12PM & 3PM - 7PM 8AM - 12PM & 3PM - 7PM 8AM - 12PM & 3PM - 7PM

+ Usual trading hours on all other dates. + Off peak & Matinee members welcome at any time on these dates. + Tree House creche will be closed 23 Dec to 7 Jan.

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