I hope you all enjoyed the festivities that Christmas and the holiday season brings. As many of you venture back to work and usher the kids to school, it’s the perfect time to re-focus and make plans for a regular exercise routine. Consistency it key and our team are here to help you make this happen.
Firstly, if you haven’t revised your exercise plan in a while, let’s make it happen ASAP. This will not only help you cement your goals, but also give you a motivation boost and something to look forward to. Doing the same old thing every day can easily become monotonous and difficult to stick with. As a Health Mates member, you receive complimentary tailored exercise plans, as well as fitness appraisals, making it ideal to track your progress and stay on track to reach your targets. Simply make an appointment at reception and set aside some worthwhile time to get your plan in place.
Have you tried a class yet? Just like your personalised programs, classes are included in your membership. Use these to compliment your workouts on the gym floor. For example, if you love weights, but struggle to motivate yourself to do cardio, give a HITT or Cycle class a go. The time will fly and we guarantee you’ll walk out being grateful you ticked that box. Classes are also great for restoring your body; think Yoga, Pilates and Stretch. Trust me, your body will thank you for it.
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Do you find it hard to stay motivated or perhaps unsure if you are using correct technique? This is where a personal trainer comes in. They can help you with this, plus so much more. This February, be your own Valentine and spoil yourself with a personal training pack - you deserve it! We’re offering 5% off all 10 and 20 PT packs, including Buddy packs. Grab our PT brochure or see us at reception to get started. This offer ends 14th Feb, so get onto this quickly.
Let’s not forget about the many other valuable services available at Health Mates, including massage, dietitian and exercise physiology. These services are here to aid you, whether it’s to run your first marathon this year, smash your deadlift target, drop a few kilos or simply stay independent for many years to come. We have a wonderful team of passionate trainers and health providers, all dedicated to helping you be the best version of you, so be sure to consider their services and make 2025 a cracker of year.
Christina; Executive Manager - Health & Fitness
Personal Training - common misconceptions
Personal Training - common misconceptions
When considering Personal Training (PT), many have preconceived notions that can deter them from exploring its benefits. Let’s debunk these myths and help you make informed decisions about your fitness journey.
1. PT is only for beginners
While trainers are great for guiding beginners, they also help experienced members overcome plateaus, refine techniques, and achieve specific goals. Whether preparing for a marathon, increasing strength, or adding variety, a trainer provides the expertise and motivation needed.
2. It’s expensive
PT is an investment, but it doesn’t have to be costly. We offer a variety of packages to suit different budgets. The personalised attention ensures your workouts are efficient and safe, saving time and effort.
3. You need to be fit already
Some worry they’re not "fit enough" to work with a trainer. However, our trainers meet your personal needs, regardless of your fitness level. They create a safe, supportive environment, helping you build confidence and progress at your own pace.
4. Trainers will push you too hard
A fear of being pushed too hard can discourage people. Our trainers prioritise safety and well-being, working with you to set goals and adjust intensity based on your comfort level.
5. It’s only about weight Loss
Weight management is a common goal, but PT offers much more. Our trainers enhance strength, flexibility, endurance, posture and overall well-being. Whether improving athletic performance or feeling better daily, personal training helps.
6. All trainers use the same approach
Every trainer at Health Mates has unique styles and expertise. This variety ensures you can find a trainer whose approach aligns with your needs. Trainers take time to customise programs to suit your preferences and goals.
Ready to get started?
Our dedicated personal trainers are here to guide, support, and inspire you every step of the way. Whether you’re a beginner or a seasoned athlete, there’s no better time to invest in your health. Be sure to take advantage of our February offer below.
RJ; Fitness Coordinator
Group Ex News Group Ex News
Thank you to everyone who shared their thoughts about our festive timetable, either in person of via our suggestions box. I’ve collected your feedback and considered this when building our new timetable. There were many requests to take into account and as we can’t always cater to every request, so I thought I’d share some of the rationale behind creating a new timetable.
1) Variety
We have a massive array of members, with differing needs and times they can attend. For each time block (eg early mornings, mid mornings, afternoons and evenings) we aim to provide a mixture of class styles, including elements of cardio, strength and conditioning, plus restorative styles, such as Stretch and Pilates. Each instructor has their our flare, so we also aim to provide a mixture of instructors within a time block so you get a great mix of exercises, teaching methods and music.
2) Time-slots
We know you all have different lifestyles, so we try our best to have class offerings that cater to this. An example is members requesting to bring evening class times to earlier time-slots. By doing this we reduce the offering for those who work or commute and can’t make it here any earlier.
3) Studio vacancy
Certain classes attract larger crowds or require more room for travelling movements or equipment. We need to consider these priorities when scheduling and allocating a studio.
4) Instructor skillset
We want the best person for the job. Each of our instructors has a unique set of skills, passion and qualifications, so we must consider this when rostering them to teach a class. Not all instructors teach all styles.
5) Instructor availability
We love that you passionately nominate specific instructors to take classes at certain days and times, but this is not always possible due to instructor’s having other commitments at those times.
Remember, if you love a class or time-slot, the best way to express this is to attend regularly. This speaks volumes!
Thank you for experimenting with different class styles over the festive period. We love hearing about your new experiences. If you’re looking for results, variety is essential!
Our new timetable starts 3rd February, so be sure to check it out on our website, app or grab a copy next time you’re in.
Carissa; Assistant Manager
“It’s only after you’ve stepped outside your comfort zone that you begin to change, grow and transform.”
Roy T. Bennett
4 Nutrition Myths to leave behind in the New Year
As we step into a new year, it’s time to let go of outdated nutrition beliefs that might be holding you back. Here are five common nutrition myths and the truths you need to know.
Myth:
Carbs are the enemy
Truth: Carbohydrates are your body’s primary source of energy, especially during workouts. It is encouraged to include complex carbohydrates as opposed to refined or simple carbohydrates. Complex carbs are packed with fibre which supports gut health and are digested nice and slowly, helping you feeling fuller for longer aka. a strategic food group for for fat loss goals and appetite regulation.
Choose wholegrain breads, wraps, cereals and starchy vegetables - potato, sweet potato, pumpkin and corn.
Myth:
Skipping meals helps you lose weight
Truth: Skipping meals might sound like a good idea at first, but delaying meals for later in the day often only leads to over eating or making not so great, nutritious choices in the evening. Eating balanced meals and snacks, with particular focus on protein and fibre, can be much more efficient for fat loss goals.
Myth:
Detox Diets and Cleanses Are Necessary
Truth: Your liver and kidneys naturally detox your body. Instead of restrictive cleanses, please save your money and focus on increasing your intake of whole, nutrient-rich foods to support your body’s natural processes.
Myth:
Gluten free is healthier
Truth: Unless you have celiac disease or a gluten sensitivity, there’s no need to avoid gluten. Many gluten-free products are highly processed, low fibre (due to the removal of gluten protein) and not inherently healthier
As a dietitian, I have to admit an unfortunate truth—there’s a lot of misinformation about nutrition out there that can make achieving your goals feel overwhelming. But it doesn’t have to be this way.
With the right guidance and a plan tailored to your needs, lifestyle and goals, we can cut through the noise.
If you’re ready to take action with evidenced based nutrition scan the QR code below to view my services or book a FREE discovery call with me, to see if we’re the right pear.
Member of the Month Member of the Month
Kerri Sommerville
Kerri is generous, kind and caring, always listening attentively to others. She embraces new experiences, from trying different class styles to improving her program. Her love for people and appreciation for the gym staff make her a valued and inspiring member of the community.
How long have you been a member of Health Mates? It's been almost 3 full years.
How did it all begin? What inspired your journey with fitness to take off?
I actually had Osteoarthritis from a Covid19 shot and it left me unable to walk, along with regular muscle spasms. My doctor then suggested to join a gym just to get moving and hopefully see some results.
Tell us a little about how you started your gym routine over the years.
Originally I just started with the Young at Heart program which was a great place to start and to feel like the gym wasn't overwhelming. I got a program from a trainer with Young at Heart and then eventually added classes into my regular schedule. I still go for walks as well, about four times per week.
What has this all lead to, what have you achieved so far and how has it changed your life?
Once I started “moving” everything just got a whole lot more simple. My pain disappeared and I ended up losing 18.5 Kgs! I ended up being able to attend some more rigorous classes and have enjoyed mixing them up. I’m now doing Zumba, Active over 50s, Lite & Lo, Strong & Stable and have just recently started Fight Fit and Booty Burn.
That sounds fantastic. Did you have any goals for the future, what are Kerri’s next steps?
I want to keep pushing myself a bit more and continue to try different classes and or floor exercises. Oh, and hopefully adding some more outdoor activities to try in my daily life.
What advice would you give to someone who’s in a similar position as you were or thinking about starting exercise?
Honestly, just don’t be too scared to ask for help! Here at Health Mates everyone is very helpful and they will get you started no matter what condition you’re in. They just want what’s best for your fitness journey and they’ve helped guide me through every step of the way.
Melanoma is the most common cancer affecting 20 to 39-year-old Australians and one Aussie is diagnosed with the disease every 30 minutes. It is estimated 1300 Australians will die from melanoma this year.
What we’re doing: A beachside walk at Cronulla. How much to enter: $40 for registration ticket.
Date + time: Saturday 29th March, meet there at 8:00am
Distance: 5.85km
Location: Combine Air The Shire, Bay Central, 453A Captain Cook Dr, Woolooware
Why we’re doing this: To bring more awareness and support to the life-saving research of the Melanoma Institute Australia. This will be our chosen charity for the coming months.
