FEBRUARY 2024
WIN A PT PACK
HIP PAIN & HOW TO TREAT IT BOOTCAMP IS BACK
plenty more
FEBRUARY 24
A word from the manager Welcome to 2024! I hope you all had a wonderful holiday season and perhaps are fortunate enough to still be on holidays. I’d like to welcome Gemma to the team. Some of you will recognise Gemma from classes already. She has been learning the ropes of becoming a group ex instructor over the past six months and recently graduated to hitting the stage solo. She is also on our reception team. I wish her well as she starts her journey in the fitness industry. Sadly we bid farewell to Myf who is leaving us to take on a senior role at a coaching studio. We know her passion for nurturing others in their wellness journey will be greatly appreciated wherever she lands. We wish her every success with her new position.
This month we’ve dedicated our charity tin to the Heart Research Institute (HRI). The HRI’s mission is to prevent death and suffering from cardiovascular diseases, a complex array of diseases affecting the heart and blood vessels. While they receive some funding from the state and federal governments, more than 80% of their income comes from the general public. To coincide with Valentine’s Day and getting behind the HRI’s cause we’re encouraging everyone to wear red on the 13th and 14th Feb, especially in our classes. If you’d like to donate, you’ll find our charity tin at reception - every bit counts. To help you stay aligned with your New Year’s resolution health goals, now’s the time to start working with a Personal Trainer. This month you also have the chance to win a 5 pack of PT just for getting started. Full details are below, so why not give it a go if you find yourself lacking know-how, motivation or variety in your workouts? Christina; Executive Manager - Health & Fitness
WWW.HEALTHMATES.COM.AU
FEBRUARY 24
Group Ex - New timetable starts 29/1 The start of a new year is like opening a new chapter in a book. It’s an opportunity to reflect on the past, embrace the present, and look forward to the future with renewed energy and determination. One way to get results is to mix up your workouts and try something different. If you don’t change something how can you expect to change? Your feedback from our survey was helpful in making some of our class/timetable tweaks. One area highlighted was that you wanted more out of your weights classes, so I’m confident you will enjoy what we have in store for you. Introducing our three strength based classes: Sculpt has been re-branded to Tone Up. Multi Tone has been re-named Strong Set, so you can lift the weight that you can manage and match that with the muscle group you are targeting. Tone Up: This class will hit the small and large muscle groups to achieve the toned look. We use a variety of equipment including dumbbells, resistance bands, thigh toners, slides and body weight exercises. Get ready to move to the music while you're at it. Strong Set: A Weight training class where you will work through reps and sets. You will be able to load each muscle group and to challenge your muscles, getting stronger as a result. Load Up: This barbell class can start out light and work your way up to heavier weights as you get stronger. Your instructor will guide you on how to load, when to load and how to lift correctly.
Mums & Bubs Classes: Our Mums & Bubs classes are returning to a new day; Wednesdays at 11am with Nadine. Suitable for 6wks 2yr olds. Exercise with your bub, and squeeze in a fun workout while at it. Bootcamp is here! Yes, while we’re enjoying this warm weather why not get outside for your workout & kick it up a notch? Kickstart your Saturday morning with a smashing session on our rooftop carpark. Class are just $12 per session & run from 7:15am - 8am. Book & pay via our app. Go Red Classes: All classes on the 13th and 14th of February will be honouring ‘Go RED for Heart Research’. We encourage you all to wear red and pop a donation in the tin at reception to help this worthy cause. Carissa Assistant Manager
Mon 13th & Tue 14th February Dig up as many red items as you can to wear to our classes on these dates. Plus help us raise money for Heart Research Australia. All donations welcome via our charity tin at reception.
WWW.HEALTHMATES.COM.AU
FEBRUARY 24
BOOTCAMP IS HERE
Kickstart your Saturday morning with a smashing session on our rooftop carpark. SATURDAYS 7:15am - 8am Class just $12 per session Book & pay via our app
WWW.HEALTHMATES.COM.AU
Hip Pain - Symptoms, Signs and treatment plans
FEBRUARY 24
One of the more common complaints that physiotherapists treat people for is hip pain. Hip pain is often a limiting factor in performing activities of daily living and can affect people of all ages. Hip pain typically occurs in 3 main areas. Groin and thigh pain – This is one of the most common symptoms of actual hip joint pathology. Typical causes of this can be arthritis, a cartilage tear or hip impingement. 1. Pain over the outer hip – Typically pain in this area is more likely to be due to a local muscle/tendon problem or inflamed bursa (a fluid filled sack that educes friction between muscles and bones). A lower back problem may also cause pain in this region 2. Buttock pain – A hip joint problem can cause buttock pain, however a back condition or a sacroiliac joint problem are also on the list of possible causes. Some Common Hip Conditions Hip Arthritis – typically occurs in people over the age of 40 Labral (cartilage) tear – typically occurs in people under the age of 40 Hip Impingement conditions – occurs where the bones in the hip pinch the soft tissues surrounding the hip joint Muscle strains Tendonitis Common Symptoms If your hip pain is directly caused by your hip joint then your symptoms usually increase When walking (especially up an incline or hill) Getting in and out of a car When standing from a deep chair When bending to put on socks or go up chairs Sitting cross legged.
If I have hip arthritis does it mean that I will need a hip joint replacement? As with all arthritic conditions, pain and inflammation normally occurs as the joint becomes stiff and loses its normal range of movement. When normal movement of the joint is restored then pain and inflammation decreases despite wear and tear in the joint. Therefore if the movement of your hip is improved with physiotherapy there is a significantly decreased chance that you will require a hip joint replacement. If I have arthritis already showing on x-ray will physiotherapy help? Yes – even if on x-ray there is arthritis showing physiotherapy can help. Specialised treatment techniques combined with stretching and strengthening exercises are very important. I have hip arthritis, who can physiotherapy help? Those with early arthritis or people who are too young for hip replacement Those wishing to avoid or delay a hip replacement Those on the waiting list for joint replacement
It is also very common for people to have referred pain into the hip from the lower back (lumbar spine). Therefore to effectively treat your hip pain it is normally important that your lumbar spine is assessed to decide whether treatment to your lumbar spine is also required. Common questions Do young people suffer from hip pain? Yes. It is very common for young people to suffer from hip conditions such as a labral (cartilage) tear, hip impingement (FAI – Femoro-Acetabular impingement), tendonitis and muscle tears. If any of these conditions are left untreated for extended periods then early arthritis may develop.
To arrange your FREE injury assessment see us at Health Mates reception. To book an appointment with 360 Physio Revesby: phone 9774 2530
WWW.HEALTHMATES.COM.AU
REMEMBER ALL HEALTHMATES MEMBERS RECEIVE A FREE INJURY ASSESSMENTAT 360 PHYSIO – REVESBY
FEBRUARY 24
60 Seconds with Gemma Everyone meet Gemma. She is our newest bubbly addition to the team and is always so eager to learn, listen and interact with you all. Her energy is unmatched and her ability to adapt means we will be seeing a lot of Gemma in a lot of different situations. She is a very talented individual who pushes herself to be a better coach and instructor every day she walks into the gym. Make sure to give her a hello when you see her next. How long have you been working at Health Mates & why did you want to work here? I’ve worked here since October last year, and I wanted to work somewhere that felt like home to me. What is your favourite class style and why? I’m stuck between two, cycle and any dance classes. Being a dancer every time I move my body to an incredible beat I feel a little fire in my soul that needs to burst out, I love it so much. What is your go to snack? Chicken salt with a side of hot chips. Reveal something about yourself that not many people know I lived in America for a year and a half, in Chicago Illinois, and while I lived there I had a pet hamster name Kyle.
What is your favourite movie or TV show? For sure it is Brooklyn 99. Who is your favourite artist or band? Hands down Nessa Barrett. What was your most embarrassing moment? Actually the first time I came to Health Mates; on my very first visit I tripped on the treadmill and tried to hang on and lift myself, but then let go and flew off the back and into the wall. It wasn’t a pretty sight. Do you have any pets and tell us a little bit about them? I do have a cute little dog. His name is Rocky and he’s a Corgi. His photo is below and I think it shows his personality exactly. What is your favourite exercise in the gym? Skipping is something I enjoy the most.
What is your favourite holiday destination? Time Square in New York City.
‘The body achieves what the mind believes.’
WWW.HEALTHMATES.COM.AU
FEBRUARY 24
One Pan Mexican Chicken with Tortilla Crisps INGREDIENTS - serves 4 2 x 300g skinless, boneless chicken breast fillets, trimmed of any fat 3 teaspoons smoked paprika 1 teaspoon ground cumin 1 teaspoon ground coriander 1 clove garlic, crushed 1 tablespoon olive oil 2 tablespoons no added salt tomato paste 400g can no added salt diced tomatoes 420g can no added salt black beans, drained 4 tasty cheese slices Garden salad, to serve Tortilla Crisps 2 wholegrain tortillas Olive oil cooking spray
LET’S GET COOKING - Total cook time 18 minutes 1. To make tortilla crisps, cut each tortilla into 8 triangles. Arrange in a single layer over a baking tray. Lightly spray with cooking oil. Bake in 180C oven (fan-forced) for 5 minutes, or until lightly browned. Remove. Cool on tray. 2. Meanwhile, cut chicken fillets horizontally through the middle to make 4 thin steaks. Combine spices, garlic and oil in a large shallow dish. Add chicken. Using clean hands, rub with spice mix to coat. 3. Heat a large, ovenproof, non-stick frying pan over a mediumhigh heat. Add chicken. Cook for 2-3 minutes on each side, until browned. Transfer to a large plate. 4. Add tomato paste to same pan. Stir over heat 30 seconds. Stir in tomatoes, beans and 3/4 cup water. Bring to the boil. Reduce heat. Return chicken to pan. Simmer uncovered for 5 minutes, or until chicken is cooked and sauce is thickened. Top chicken with cheese. 5. Preheat oven grill to high. Place pan under preheated grill for about 2 minutes, or until cheese is melted and lightly browned. Transfer pan to a heatproof mat or wooden board. Take care (use oven mitts) as handle will be hot. 6. Serve with toasted tortilla crisps and garden salad.
It’s Still Mango Season! Mango season isn’t over just yet, so it’s not too late to slice one open while they’re still around. Mangoes have loads of benefits including being rich in vitamins, minerals, and antioxidants. It has been associated with many health benefits, including potential anticancer effects, as well as improved immunity and digestive and eye health. Best of all, it's tasty and easy to add to your diet as part of smoothies, salads and many other dishes.
WWW.HEALTHMATES.COM.AU
FEBRUARY 24
Legend Members December 23 & January 24
5 YEARS Congrats! You have earnt 2,500 points!
10 YEARS Congrats! You have earnt 5,000 points!
15 YEARS Congrats! You have earnt 7,500 points!
Christine Barrett Damien Barnes Angelique Camuglia Paul Jackson Antonio Castro Edwin Lal Shawn Adam Kelly Costa Michael Ng John Blackmore Sharon Curran Dean Smith Corin Brook Lucia Dos Santos Pereira Karan Endicott Quan M Hoang Shirley Keyes Nora Jacques Robert McAndrews 25 YEARS Angelina Kastoumis Rohini Mulford Congrats! You Khalil Khalil Sandra Pell have earnt Dianne King Christopher Stead Franca Luongo 12,500 points! Lap Gin Tsang Byron Ortiz-Felton Margaret Friedli Daniel Rafraf Allan SUllivan Dominic Rouru Vicki Quinn To thank our Legend Members for their long term Jayne Swiderski loyalty they have been awarded with Healthy Hayden Walker Rewards points that are redeemable for Health Min Ye Mates products and services.
y Februar
Diary Dates
1 Feb
PT promo kicks off Kids Bootcamp starts (every Thu 4pm)
3 Feb
Bootcamp starts (every Sat 7:15am)
8 Feb
Debit Day
13 + 14 Feb Go Red for Heart Research Classes Valentine’s Day 22 Feb
Debit Day
29 Feb
Last day to enter PT promo
“It’s not what you do once in a while; it’s what you do day in and day out that makes a difference.”
how does timehold work? MINIMUM TIME-HOLD PERIOD IS 2 WEEKS. THERE IS NO MAXIMUM PERIOD, BUT IT NEEDS TO BE IN 2 WEEK 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.
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2B Brett Street Revesby NSW 2212 | 8707 6930 | healthmates@rwc.org.au WWW.HEALTHMATES.COM.AU
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