HealthMates Newsletter June 2024

Awordfromthemanager

Congratulations to Sally K who was the winner of our Refer a Mate campaign last month Sally has won herself a 3 month membership Thank you to everyone who spread the word and encouraged their friends to take the plunge and join us Your support is appreciated

The Push-up Challenge has officially started, so good luck to everyone who has joined our team (especially mine :)) We love the support you show each year for this worthy cause and look forward to hearing about the weird and wonderful locations you smashed out your push-ups over the 24 days.

A special shout-out to Lisa (our instructor) who competed in the Natural Body Building Championships last month. She had an amazing outcome and all the hard work over the past eight months certainly paid off. Congratulations Lisa, what an achievement to be proud of!

1st Over 50 Figure

2nd Open Figure

1st Women’s Solo Routine

1st Over 30 Figure International

1st Overall Figure International

Also in the headline last month were RJ (team member) and Dean W (member) who completed the 50km Ultra Trail Run in the Blue Mountains They picked a blustering cold day, but made it to the end in one piece and still smiling Good on you both, it’s definitely an adventure to remember

Just another reminder that due to software changes, we will be winding up our Healthy Rewards program on 30 June 2024 We will however continue to recognise and reward members for their long term loyalty. Please remember to use your healthy rewards points by 30 June 2024 before they disappear.

Stay tuned for updates as we transition our software and introduce ways to easily view your membership profile and update your details.

Happy exercising,

Christina; Executive Manager - Health & Fitness

Congratulations Lisa; Natural Body Building Champion

RJ & Dean; 50km Trail Run (Blue Mountains)

DONATE HERE DONATE HERE

GroupExNews GroupExNews

A special congratulations to the 34 cyclists who dug deep and pushed through our two hour charity climb class, King of the Mountain, on 2nd June. It was an uphill battle and I’m proud you all pushed through the pain and challenged your mind. Awesome effort!

Also, thank you for donating to headspace Bankstown by participating; this is going to a great cause

I’m looking forward to our next cycle challenge; rumour has it this one was too short :)

Carissa; Assistant Manager

Got a bit of time this month? 1 in 3 people in Padstow will need blood and they need people like you to give it Australian Red Cross is rolling into town from 24 to 27 June Don’t forget to prebook your spot at lifeblood com au, via their app or call 13 14 95

Mon 24/6 Tue 25/6 Wed 26/6 Thu 27/6 9am - 2:30pm 1pm - 6:30pm 1pm - 6:30pm 1pm - 6:30pm

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Many of us have over-eaten at some stage Maybe it’s been too much too quickly in one sitting or mindlessly grabbing a box of sugary cereal when you ’ ve felt stressed out. While this is normal on occasion, it's important to acknowledge and address ongoing overeating habits.

Here are some simple tips to consider if you feel you over-eat on a regular basis:

Limit distractions

We live in a busy time, consider separating your to-do list and scrolling from your meal times as much as possible. This helps you to be more mindful of the quantity you ’ re consuming and helps to tune into your hunger and fullness cues.

Slow down & be mindful

Slowing down allows your body to register feelings of fullness Savoring and chewing each bite thoroughly can help you tune into your body's natural hunger cues and avoid overindulging

Ditch the diet mentality

This is crucial to creating a healthier relationship with food Adhering to a diet mentality with restrictive patterns of eating can ultimately lead to overeating when your ‘diet’ is over

Keep a food journal

Write down everything you eat and drink, including the time, portion sizes and even how you were feeling at the time This helps you identify patterns of restriction, overeating and any associated negative feelings

Dine with like-minded friends

Surrounding yourself with people who prioritise balanced eating can help you veer toward more mindful choices and reinforce positive behaviors. Sharing meals with friends with similar health goals can also help you hold each other accountable and feel supported.

Reduce your stress

Emotions such as stress influence when, what, and how much we eat. While there's nothing wrong with enjoying comfort foods from time to time, finding other ways to manage your stress is essential to help prevent over-eating, plus support your mental wellbeing. Try yoga, meditation, listening to music, calling a friend or going for a nature walk.

Keep your goals in mind

Have your goals in a prominent position (eg fridge or screen saver) This will help you stay motivated to work on implementing healthy habits

Recognise your food triggers & patterns

Some of the most common triggers are emotions such as stress, anger, bordeom or sadness

Environmental cues like social outings, end of your work day or being around certain friends, can also be triggers related to your brain's reward centre. Once you understand your triggers you can be better prepared to manage them, finding other ways to break these patterns.

Watch portion sizes

You don't need to measure and weigh everything you eat, but pay close attention to what's on your plate and eating reasonable portion sizes. Make it a habit to place a certain amount of snack food into a small bowl or dish and then put the original package back in the pantry.

Plan ahead

Prepping meals and snacks in advance takes the guess work out of what you'll eat and prevents lastminute overeating or poor nutrition choices

Focus on nutrient dense foods

Nutrient dense foods are packed with vitamins and minerals essential for good health Prioritising these can help you feel more satisfied than eating highly processed foods, plus often have less calories

Learn to love fibre & protein rich foods

Fibre helps you feel fuller for longer It can slow down your digestion and keep your blood sugar levels stable, which helps prevent overeating Fibre is found in plant foods, so eating more fruits and veg is a good thing Also choosing foods with high quality protein and consuming them throughout the day is essential to support satiety and preventing overeating Examples include fish and seafood, lean poultry, legumes (beans, peas, and lentils), nuts and seeds

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Push-up Challenge starts

Public Holiday: 8am to 12pm & 3pm to 7pm

Direct Debit Day

Direct Debit Day

Last day of Push-up Challenge

“If you change the way you

“If you change the way you LOOK at things, the things LOOK at things, the things you LOOK at change” you LOOK at change” - Unknown - Unknown --

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