Health Mates March 2024 Newsletter

DECODE NECK & SHOULDER PAIN

Awordfromthemanager

Let’s Move for a Better World is here! This is a worldwide campaign championed by Technogym and dedicated to raising awareness about the importance of movement for a healthy lifestyle. It starts Tuesday 12 March and runs for 16 days.

According to the World Obesity Atlas 2023, by 2030 there will be nearly 500mill new cases of chronic diseases attributable to physical inactivity, particularly hypertension and depression By 2035 one in four people will be obese and one in two will be overweight or obese With just 30mins of physical activity 5 days a week you can reduce your risks associated with obesity and chronic diseases, all while reaching other important goals as well

For every 1million MOVEs accumulated by our Health Mates team we will be eligible to win a Technogym Wellness pack for our selected charity, Revesby Workers Football Club It’s free and simple to enter, plus there are prizes to be won, so get behind this great cause and starting MOVing Check out the full details on the next page

This month we welcome Maddie to our reception team. Maddie was an existing member with us, plus did work placement with us last year, before coming on board, so she has a great understanding of our culture and vision. Maddie enjoys learning and is currently studying Nutrition and Dietetics and has completed her Cert III in Fitness.

Christina; Executive Manager - Health & Fitness

Maddie; welcome to the Health Mates team

WHAT IS ‘LET’S MOVE FOR A BETTER WORLD’?

This is the largest world-wide campaign dedicated to raising awareness about the importance of movement for a healthy lifestyle.

HOW

MOVEs, which are a unit of measurement for objectively assessing your lifestyle based on the activity you engage in, are accumulated by everyone in the challenge. Eg a brisk 30min walk equates to 200 MOVEs

WHY GET INVOLVED?

We need your help to hit our target of 1million MOVEs over 16 days.

When we hit this target we’ll qualify for a Technogym Wellness Kit which we will donate to Revesby Workers Football Club Get active, burn calories & start MOVing more. Prizes up for grabs.

PRIZES:

Every entrant who clocks over 5,000 MOVEs during the event will go in the draw to WIN one of three 1 MONTH MEMBERSHIPS.

First 90 to sign up to our team will receive a LMBW branded bottle

HOW DO I SIGN UP?

Click the Challenge tile in our Health Mates app & join Free & simple!

HOW DO I LOG MY MOVEs?

Options:

At Health Mates: log into our cardio equipment using the QR code at the top right corner of the screen

Outdoors: 3rd party GPS applications or devices connected to your Health Mates app (minimum of 500 MOVEs to count as GPS activity)

Note: a maximum of 2,000 MOVEs per person per day will count towards the challenge.

MOVE WITH YOUR MATES!

Every Wednesday invite your friends to log MOVEs with you for FREE! All we ask is they enter the challenge and get involved. They must be 18yrs+ and a member of RWC.

SET GOALS!

Set yourself a daily MOVE target eg 1000 MOVEs.

Make a MOVE date with your buddies.

Extend your warm-up to clock more MOVEs Try something new! eg Vario or Climb

GET SOCIAL:

#letsmoveforabetterworld

GroupExNews GroupExNews

A special welcome to our newest Group Ex team members; Tangiau & Prerna Tangiau has been a member with us for 18months, so her face will be familiar to many of you Over this time we have seen her love for group exercise grow immensely So much so, she completed her Zumba training and is now on stage sharing her passion and massive smile with us all

Prerna started with us this month and is pumped to start sharing her love for exercise with you Here’s a brief introduction to help you get to know her a little more

Why I got into instructing: Group exercise has been a rewarding experience for my physical and mental health I want to give back to the community the same amazing experience while having some fun! ! I love team work and enabling people to reach their best selves

Fav Class Styles: Strong Set, HIIT, Boxing and Dance!

In my Spare time: I like going out for a scenic walk or hike, reading books and streaming light hearted shows.

Class etiquette

Please place your bags in the lockers provided. This is to ensure we have maximum floor space to exercise and reduces trip hazards

Arrive on time for all classes This is to enable the class to start on time and reduces the need for participants to shuffle and move their set-up We also want you to be there for the instructor introduction so you know what the lesson will entail, what equipment you are required to grab, etc

Welcome to our new Group Ex instructors; Tangiau & Prerna

If you need to leave a class early, please let your instructor know in advance. If you weren’t anticipating to leave early please let your instructor know before you depart Otherwise, they will be concerned and this will save a lot of unanswered questions

Please share the floor There’s no need to fight over a position; if you ’ re booked you have a spot in that class We know you all have your favourite spots, but in well-attended classes you may need to stand in a different position Think of the saying “ a change is as good as a holiday”

We appreciate your support in these areas to ensure everyone can enjoy safe and fun classes with mimimal disruptions

GymFloorNews GymFloorNews

And the winner is...

Last month we were promoting the benefits of recruiting the services of a Personal Trainer (PT) Anyone who purchased a 10 or 20 pack of PT went in the draw to win a 5 pack of 1hr PT sessions The lucky winner of this pack was Anthony M We are sure he is going to put this to good use with his trainer, Brian Congratulations Anthony!

Sleep & how it impacts your workouts:

Achieving fitness goals isn't just about hitting the gym; it's also about what happens when you're not there Quality sleep plays a pivotal role in the effectiveness of your workouts The importance lies in its impact on muscle recovery and overall physical performance

During deep sleep, the body releases growth hormone, a key player in repairing tissues and fostering muscle development This hormone is essential for maximizing the benefits of your exercise routine Without sufficient sleep, the production of growth hormone may be compromised, affecting your body's ability to recover and build muscles efficiently.

Moreover, sleep deprivation can lead to increased fatigue, making it challenging to stay motivated and focused during workouts. The cognitive aspects of fitness, such as concentration and coordination, are compromised when you haven't had enough rest. This can result in suboptimal performance and a reduced ability to push yourself during training sessions.

Beyond muscle repair and cognitive function, sleep also influences hormonal balance. Inadequate sleep disrupts the body's ability to regulate cortisol, a stress hormone. Elevated cortisol levels can hinder muscle growth and promote fat storage, counteracting the very goals you're striving for in the gym

In essence, prioritising a good night's sleep is integral to optimising your gym performance and achieving overall fitness success. It's not just about the quantity of sleep but also the quality; ensuring you experience sufficient deep sleep cycles. By doing so, you give your body the time it needs to recover, rejuvenate, and prepare for the physical challenges of your next workout. Make sleep a non-negotiable component of your fitness routine to unlock the full potential of your efforts in the gym and witness the transformation in your overall health and well-being.

Let’s Move for a Better World:

The time has come for all of us to band together and clock up some MOVES for a greater cause. For those of you who don’t typically hit our cardio equipment, now ’ s the time. Why?

Burn extra calories

Increase fitness

Vary your routine

Help us hit our 1,000,000 MOVEs target

Join our team and get MOVing!

It’s free and simple to join this world-wide campaign aimed to get people moving more We’d love to get you onboard, so if you need a hand logging your MOVES or learning how to use any of our cardio machines, please approach any of our team members today Every MOVE counts!

Are you an existing fitness professional who wants to add Boxing to your repertoire or pick up CECs? Good news, THUMP Boxing are holding their next Sydney course right here at Health Mates on 16 + 17 March

Friday

Saturday 30 March

Sunday 31 March

Monday

Sleep-isitaffectingmorethanjustyourworkouts? Sleep-isitaffectingmorethanjustyourworkouts?

If I told you there was a treatment that would reduce the chemicals associated with stress, would increase human growth hormone, enhance recovery rate, improve performance and wouldn’t put you under ASADA investigation, you’d probably give it a go. Sleep does all of those things!

For elite athletes sleep is a crucial part of their preparation for sport and an even more crucial part of their recovery from training and injuries For amateur and community level athletes however, it is a frequently overlooked strategy to improve performance and assist in recovery from injury Sleep plays a major role in athletic performance and competitive results The quality and amount of sleep athletes get is often the key to winning REM sleep in particular provides energy to both the brain and body

I often ask my patients how they recover from training and games and they will rattle off “stretch, ice bath, foam roller, hydrate, eat well, etc etc” but rarely do I hear “I try to get at least 8 hours or more sleep per night”

Less sleep has been found to be a risk factor for higher injury rates in adolescents & poor sporting performances Athletes who sleep on average less than 8 hours per night have 1 7x greater risk of being injured than those who sleep more than 8 hours The National Sleep Foundation recommends that adults get between 7-9 hours sleep per night and adolescents should aim for 8-10 hours sleep per night.

If you're struggling to get at least 8 hours quality sleep per night, here are 4 key ingredients to getting a good night's sleep:

1) 7-9 hours per night and consider short duration (15-45 minute) naps during the day if less than 7 hours sleep per night

2) Sleep in a cool (but not cold), dark room

3) Avoid using phones/tablets/TV’s etc in bed They can disturb your brain’s natural circadian rhythm due to the artificial light and your brain will start to associate being in bed with being wide awake.

4) Reduce caffeine after lunch, and minimise alcohol at night

Sleep will help you on the road to good fitness, good eating and good health

LegendMembersFebruary24

5YEARS 5YEARS

Congrats!You Congrats!You haveearnt haveearnt 2,500points! 2,500points!

JJosephAnthonyAgius osephAnthonyAgius

SebastianCerecedo SebastianCerecedo Ann-MareeDarcy Ann-MareeDarcy

StephenDarcy StephenDarcy

AmandaKhoury AmandaKhoury OttoLupo OttoLupo

NatalieMacky NatalieMacky

AndrewMikhael AndrewMikhael

StefanPham StefanPham BenRiley BenRiley

JJanetRusso anetRusso

FFionaStockdale ionaStockdale

TothankourLegend Membersfortheirlongterm loyaltytheyhavebeen awardedwithHealthy Rewardspointsthatare redeemableforHealth Matesproductsand services

110YEARS 0YEARS

Congrats!You Congrats!You haveearnt haveearnt

5,000points! 5,000points!

YvonneBrown YvonneBrown

CraigEllis CraigEllis LisaWestlake LisaWestlake TTerryWestlake erryWestlake

115YEARS 5YEARS

Congrats!You Congrats!You haveearnt haveearnt 7,500points! 7,500points!

ColinBarber ColinBarber

VanessaBoardman VanessaBoardman MarkMills MarkMills howdoestimehold

25YEARS 25YEARS

Congrats!You Congrats!You haveearnt haveearnt

112,500points! 2,500points!

IIanStone anStone

DiaryDates DiaryDatesMarch

7 Mar

12 Mar

16 + 17 Mar

18 Mar

21 Mar

27 Mar

29 Mar

30 Mar

31 Mar

1 Apr

Debit Day

Let’s Move for a Better World starts

THUMP Boxing course

Neck & Shoulder Seminar

Debit Day

Let’s Move for a Better World ends

Good Fri: 8am - 12pm

Easter Sat: 8am - 12pm & 3pm - 7pm

Easter Sun: 8am - 12pm & 3pm - 7pm

Easter Mon: 8am - 12pm & 3pm - 7pm

“F-E-A-R has two meanings... Forget everything and RUN OR

Face everything and RISE.”

- Zig Ziglar-

MINIMUM TIME-HOLD PERIOD IS 2WKS

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.