Health Mates November Newsletter 23

NOVEMBER 2023

IT’S PARTY TIME

WEIGHT LOSS CHALLENGE WINNERS TO BE ANNOUNCED

plenty more

NOVEMBER 23

A word from the manager Thank you to each and every one of you who supported our charity fund-raiser last month, whether that be purchasing a bandana, attending our charity classes or dropping a donation in our charity tin at reception. As a team we raised $940.60 for Canteen Australia.

The festive season is just around the corner, and so too is our Christmas party. This year we’re changing things up and holding our party in Miss Iggy’s, so it only seemed fitting that we go with a ‘Retro Glam’ theme. Being a private function, we’ll have Miss Iggy’s to ourselves, plus a great DJ planned and plenty of prizes up for grabs.

We’ll also be announcing the winners of our Weight Loss Challenge and looking forward to hearing about their transformations. Food and beverages will be available to purchase, so feel free to make the most of the venue and hit the dance floor for a fun night with your gym mates.

We look forward to seeing you there. See the following page for full details. Tickets available at reception.

As we approach the new year, I’d like to inform you of upcoming changes to our membership pricing. This decision was not taken lightly, but in light of rapidly growing costs it’s necessary to maintain the high quality facilities, equipment and services you've come to expect from us. We remain committed to providing you with a welcoming and motivating health club and to continue delivering exceptional experiences and improvements throughout the coming years.

Personal Training fees will also be increasing after a substantial pause in rates. This adjustment is necessary to ensure that we can continue to provide you with the highest level of personalised attention, expertise, and support in your fitness journey. More details about the pricing changes will be available in our new brochure soon.

We appreciate your ongoing support and understanding, and we look forward to helping you achieve your fitness goals in the year ahead.

Christina; Executive Manager - Health & Fitness

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NOVEMBER 23

d e t i v n i e r ’ u o Y

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OCTOBER 23

Group Ex Update

Hoedown fun

Big shout out to everyone who got involved with our October charity classes, including our super-star instructors who helped make these events extra fun.

We couldn’t do it without you! Your participation and donations from our Double-Up Cycle Challenge and Hoedowns are greatly appreciated.

CANTEEN AUS Together we raised $940.60 for this great cause.

Canteen supports children impacted by Cancer, whether that be themselves or a close family member.

THANK YOU for your donations.

FESTIVE TIMETABLE Stay tuned for our festive season timetable that will start 18 December. Every week for six weeks we have a slightly different schedule so our instructors can all have well-deserved breaks, plus you get to try new and varied class styles. As the saying goes, ‘a change is as good as a holiday’.

GROUP EX SURVEY We wanted to take a moment to express our gratitude for your participation in our recent Group Exercise survey. Your feedback is helping us improve our services and to better understand you, our members.

We genuinely appreciate the time and effort you dedicated to completing the survey. Your responses will aid us in making informed decisions that will ultimately lead to a more satisfying experience.

As we review the survey results, we want to be transparent and acknowledge that, while we aim to address as many suggestions as possible, we may not be able to implement all of them. Rest assured that each suggestion has been considered and we are committed to making changes that align with our culture and the direction Health Mates is taking to offer quality services well into the future. Read on for a summary of the results.

Surveys completed: 304 (this represents 39% of our group ex class participants).

Time of day you usually attend classes: 20% 5.30am 53% 8am to 12noon 55% Evenings 44% Weekend mornings 16% Weekends afternoons

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Favourite class styles: Cycle, Multi-tone, Pilates and Sculpt.

Concepts around tiered membership & fees for classes: 56% are open to change.

Reformer Pilates: 71% are interested.

Dedicated cycle studio: 64% are keen.

Attendance at Health Mates purely to attend classes: 47%. 53% use both the gym floor and classes.

2hrs notice to cancel from a class: 53% agree this is adequate.

Class bookings: 35% book close to the start time due to the 2hrs cancellation requirement.

Per4mance Classes: 25% attend weekly, 34% attend once in a while, 41% have attended once and 29% didn’t know about these classes.

Once again, thank you for your feedback, Carissa Assistant Manager

NOVEMBER 23

SkiErg in the Spotlight Are you ready to take your fitness and athleticism to new heights? Look no further than the Concept 2 SkiErg, a revolutionary training tool that can help you achieve your fitness goals while enjoying the thrill of a unique, full-body workout. In this article, we'll explore the remarkable benefits of using the Concept 2 SkiErg and highlight the upcoming Tour De Ski Erg for 2024.

Some benefits of the SkiErg include: Total-Body Workout The Concept 2 SkiErg offers a comprehensive full-body workout. It engages your upper body, lower body, and core, making it an excellent tool for both beginners and seasoned athletes.

Low Impact, High Intensity SkiErg workouts are gentle on the joints while delivering a high-intensity cardiovascular challenge.

This makes it suitable for individuals of all fitness levels and ages.

Versatile Training Options Interval training, steady-state cardio, or endurance building, the SkiErg can accommodate a wide range of training protocols.

2023

Our 2023 Weight Loss Challenge wraps up 19 November. Good luck to everyone on the home stretch of the challenge; we can’t wait to hear about your weight loss journey.

All prize winners will be revealed on 3 Dec at our Christmas Party. We’re looking forward to celebrating your success on the night and presenting the prizes to our top six winners. Good luck to you all!

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Effective Warm-Up and Cool Down Use the SkiErg as part of your warm-up routine to prepare your body for more intense exercise, or as a cool-down tool to aid in recovery.

Data-Driven Progress You can monitor metrics such as distance, time, power output, and more, helping you set and achieve your fitness goals.

If you are interested in competing with people worldwide over various distances in 2024, see me or reception to organise an appointment with me.

RJ Fitness Cooridnator

Winners take home 1st MALE & FEMALE - $489 VALUE $300 Visa card, City Cave Flauna Package & $70 Powerdose credit

2nd MALE & FEMALE - $350 VALUE $200 Visa card, Complete Balance 1hr Massage & $50 Powerdose credit

3rd MALE & FEMALE - $130 VALUE $100 Visa card & $30 Powerdose credit

NOVEMBER 23

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NOVEMBER 23

Asparagus & Mushroom Frittata

This frittata is a great way to enjoy the flavors of fresh, seasonal vegetables. It's perfect for breakfast, brunch, or a light dinner, plus high in protein. Want to up the protein even more, add pieces of smoked salmon prior to baking. Enjoy!

INGREDIENTS (serves 4 as a main or 6 - 8 as a side) 8 large eggs 1/4 cup skim, low-fat or milk of your choice 1 bunch asparagus spears, trimmed and cut into pieces 1 cup sliced mushrooms 1/2 cup chopped spring onions (or scallions) 1/2 cup grated Parmesan cheese 1 tablespoon olive oil Salt and pepper to taste Fresh herbs for garnish (e.g. chopped fresh parsley or chives)

LET’S GET COOKING 1. Preheat your oven to 175°C. 2. In a large bowl, whisk together the eggs, milk and half of the grated Parmesan cheese. Season with a pinch of salt and some freshly ground black pepper.

3. Heat the olive oil in a pan over medium heat. Add the asparagus pieces and sauté for about 2-3 minutes until they start to soften.

4. Add the sliced mushrooms and chopped spring onions to the pan and continue to cook for another 3-4 minutes, or until the mushrooms are tender and any excess moisture has evaporated.

5. Evenly distribute the vegetable mixture into a lightly greased baking dish, making sure they are spread out evenly.

6. Pour the egg mixture over the vegetables allowing it to fill all the gaps.

7. Sprinkle the remaining grated Parmesan cheese on top.

8. Transfer the baking dish to the preheated oven and bake for 20-25 minutes or until the frittata is set and slightly golden on top. You can check for doneness by inserting a knife or toothpick into the center – it should come out clean.

9. Remove the frittata from the oven and let it cool for a few minutes.

10. Once it has cooled slightly, use a spatula to loosen the edges and slide the frittata onto a serving plate. Cut it into wedges and garnish with fresh herbs.

‘Perseverance is not a long race. It is many short races one after the other.’

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

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

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

Johnny Awad Katarina Brkic Kerry Constanti Aidan McGuire Leanne Mills Jessica Percan Kurt Raymond Dakota Smith Charissa Ware Helena Yazbeck Kristen Yazbeck

Ruth Lambert

Heather Dandy Collette Paterson

15 YEARS Congrats! You have earnt 7,500 points!

Elizabeth Court Rose-Marie Rodwell Annabel Weber

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

Darryl Atkins

2 Nov

Debit Day

7 Nov

Melbourne Cup sweeps here

10 Nov

Christmas Food Drive starts

11 Nov

Remembrance Day

14 Nov

World Diabetes Day

16 Nov

Direct Debit Day

19 Nov

Weight Loss Challenge ends

30 Nov

RSVP for Christmas party by today Direct Debit Day

Save the Dates

3 Dec

Health Mates Christmas Party & Weight Loss Challenge presentation Last Day for food drive

13 Dec

‘12 Days of Fitness’ starts

Know your diabetes risk

time-hold changes

1 in 10 adults worldwide have diabetes. Over 90% have type 2 diabetes. Close to half are not yet diagnosed. In many cases, type 2 diabetes and its complications can be delayed or prevented by adopting and maintaining healthy habits. Knowing your risk and what to do is important to support prevention, early diagnosis and timely treatment.

WHEN PLACING YOUR MEMBERSHIP ON TIMEHOLD, APPLICABLE FEES NOW REQUIRED UPFRONT. EG 2 WEEKS = $6 YOU WILL NOT BE CHARGED FORTNIGHTLY FEES FOR THE DURATION YOU ARE AWAY. EG: 2 WEEK TIME-HOLD = NO CHARGE FOR A FORTNIGHT

FIND OUT YOUR RISK

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

Diary Dates

ber m e c e D

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.

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r Novembe

NOVEMBER 23