Health Mates Newsletter October by Revesby Workers' Club

GRITFORCE CHALLENGE GRITFORCE CHALLENGE IS HERE IS HERE

HEALTH MATES IS GOING PINK! HEALTH MATES IS GOING PINK!

Awordfromthemanager

This month we ’ re going pink for breast cancer awareness With 50% of all Gritforce entry fees, our donation tin at reception, Morning Tea on 23 Oct, plus two Pinkathon classes planned, there’s plenty of ways you can get behind this month’s fund-raising efforts

It only seemed fitting to choose the National Breast Cancer Foundation (NBCF) as our charity They are Australia’s leading not-for-profit organisation funding world-class breast cancer research towards their vision of zero deaths from breast cancer Since their inception the death rate from breast cancer in Australia has reduced by over 40% Let’s back this and keep striving for 100%! We know many of you have been touched by this disease personally Our thoughts are with you as we go pink this month

In the new year we will be closer to sharing extremely exciting news about our renovation plans, plus a new look and feel for Health Mates The wheels are in motivation and I can’t wait to share the images and ideas when we are ready to reveal them in more detail Stay tuned for an exciting year ahead at Health Mates

Until next month, enjoy the read and good luck to all of our Gritforce entrants This challenge is going to be tough, but nothing great comes easily, so embrace the experience and look forward to what you can achieve when you put your mind to it

Christina; Executive Manager - Health & Fitness

I wanted to take a moment to share why I put together the Grit Force workout. At its core, grit is all about that determination to push through challenges and keep going, even when the going gets tough. In fitness, having grit means embracing discomfort and working hard to improve ourselves, both physically and mentally.

Endurance and strength training are key to building that grit. Endurance workouts help us boost our stamina and cardiovascular health, so we can push ourselves longer and harder. Strength training, on the other hand, builds muscle and supports our bones, making everyday tasks feel a lot easier

Grit Force is where both endurance and strength combines There are some awesome exercises like ski erg, sled pushes and pulls, burpees, rowing, and wall balls to create a well-rounded workout Here’s why each part is super beneficial:

Ski Erg: This machine mimics cross-country skiing, giving you a killer full-body workout that really gets your heart pumping while working your arms, core, and legs

Sled Push and Pull: These moves are all about building strength and power They engage multiple muscle groups and really test your mental toughness as you push through the burn

Burpees: We all love them, right? Burpees hit your whole body, boosting your endurance and strength while keeping your heart rate up Plus, they’re great for coordination!

Rowing: Another full-body powerhouse, rowing combines cardio and strength. It targets your legs, back, and core, helping you build endurance.

Wall Balls: This fun exercise combines a squat and a throw, working your legs and improving your explosive power while also getting your heart rate up.

To make Grit Force accessible to everyone, I’ve created three different levels: Ignite, Surge, and Elite No matter where you are on your fitness journey, there’s a level that will challenge you and help you test your grit

With Grit Force, I want to create an environment where we can all push ourselves, build our strength, and develop that mental toughness together Each workout is an opportunity to dig deep, embrace the grind, and celebrate our progress

If you want to participate and aren’t sure of what level to choose, come see me and I’ll guide you to the right challenge

RJ; Fitness Coordinator

GGRIT RIT FORCE

UNLEASH YOUR INNER WARRIOR WITH GRIT FORCE!

Join us for Grit Force, the ultimate endurance and strength challenge designed to test you

ENTRY FEE

CATEGORIES PRIZES

Choose your level; Ignite, Surge or Elite

See reception to complete your registration form & book your challenge session by 17 Oct

$20; 50% donated to National Breast Cancer Foundation

First male & female in each category go in the lucky draw:

Dietitian Consultation valued at $150

PT packs (60m + 30m) with RJ, Max or Pia valued at $123

$50 Baywash carwash vouchers

Runner-up male & female in each category:

$30 Powerdose gift card

Every entrant who completes the challenge will go in the draw to win a 45min Massage with Mel from Complete Balance

CLICK OR SCAN BELOW CLICK OR SCAN BELOW

ENTRIES

17 CLOSE 17 OCTOBER OCTOBER FOR FULL CHALLENGE DETAILS FOR FULL CHALLENGE DETAILS

NewHealthMatesApp NewHealthMatesApp

Our new Health Mates App, now called “Technogym - Training Coach,” is available in the App Store and Google Play Store. We strongly recommend upgrading to access exciting new features, a user-friendly interface, and all the functionalities of the old app. By updating, you'll benefit from the latest enhancements for a smoother fitness experience. Check out a sneak peek of the new features below, and stay tuned to our socials for in-depth tutorials in the coming weeks!

Discover the Explore page and bring your workouts home or supercharge your routine for an unbeatable experience!

The 'Routines' tab is your spot to target specific muscle groups with focused, one-on-one-style sessions ranging from 5 to 35 minutes Find the challenge that best suits you!

The 'Mindfulness' tab is your gateway to relaxation Dive into guided meditations with focuses from inner peace to mood-boosting sessions to refresh and reset your day. Click here to access the “Explore page ” and discover the new collection of Programs, Meditations and Guides to enhance your workouts

Seamless Transition

The 'Sessions' tab is your go-to for trainer-guided workouts! Whether it’s Yoga, Boxing, or equipmentbased sessions, this is the perfect spot to get your sweat on

The 'Signature Programs' tab is all about sport-specific training With programs lasting 6-12 weeks, you'll stay motivated, push your limits, and grow into the athlete you ’ re meant to be!

If you ’ re looking for more tips to get ahead in fitness, the “Wellness Magazine” tab has you covered With articles covering lifestyle, nutrition, training, mindfulness, and the fundamentals, it’s packed with everything you need

Transitioning to the new Technogym app is effortless! Simply click below, scan the QR or use the tile in our Health Mates app. Select ‘login’ and use your existing Health Mates app email and password, so no need to create a new account unless you never had our app in the past.

Please note: Health Mates app functionality will cease 31 October, Our team is here to assist you with any questions or assistance you may need during this exciting transition period

GroupExNews GroupExNews

If you haven’t already made the leap from the Health Mates app to the Technogym app, please remember to do so by 31 October, as you will not be able to book classes on the Health Mates app as of 1 November. Important; you don’t need to ‘create a new account’ if you already have the Health Mates app. Simply press ‘login’ and use the same email and password you did for your Health Mates app. If you need a hand we ’ re here to help.

We’re going pink this October for breast cancer awareness and super excited to be hosting two Pinkathon classes, plus a morning tea. All funds raised will be going the National Breast Cancer Foundation (NBCF). Our morning tea will be a fitting way to cap off the Pinkathons, so we hope you can come along and enjoy a few treats with your gym buddies. We know some of you love an excuse to bake and have already offered to contribute. If you plan to donate treats for the morning tea please let us know in advance by putting your name down at reception.

On Sun 3 November I’ll be doing the MS Gong Ride, supporting Multiple Sclerosis (MS) This is a chronic and often debilitating disease which attacks the central nervous system It is the most common neurological disease in young adults, often attacking at a time in their lives when they are planning families and building a career

Cases of MS are sadly rising and over 33,300 Aussies live with this condition, an increase of 30% over the past four years

This is very close to my heart and I would love any support you can to help raise money for this amazing cause Simple scan the QR code or click below to contribute

Carissa; Assistant Manager

RICE PAPER ROLLS WITH PEANUT SAUCE

7 – 14 sheets of 22cm round rice paper

11 small cooked prawns/shrimp

50g dried vermicelli noodles

7 lettuce leaves

14 mint leaves

1 cup bean sprouts

Sauce

1 tbsp peanut butter

2 tbsp Hoisin Sauce

1/2 tsp crushed chilli I N G R E D I E N T S

1 1/2 tbsp white vinegar

1/3 cup milk

1 garlic clove, minced

Nutritional Values

(Amount per Serving):

Calories 135

Fat 1.1g

Carbohydrates 19.2g

Sodium 201mg

Protein 11.5g

Cholesterol 75mg

Place vermicelli noodles in a bowl and cover with warm water for 2 minutes, then drain

Peel the prawns, slice in half lengthwise and devein

Remove the crunchy core of the lettuce leaves

4 Place some vermicelli noodles and bean sprouts in a lettuce leaf, then roll it up, finishing seam side down. Repeat.

5 Fill a large bowl with warm water. Submerge the rice papers into the water for 2 seconds.

On the top part of the rice paper, place 3 prawns with a mint leaf in between Place the lettuce bundle with the seam side down onto the middle of the rice paper.

7 Fold the left and right edges of the rice paper in, then starting from the bottom, roll up to cover the lettuce bundle. Then keep rolling firmly. The rice paper is sticky, it will seal itself.

8 Peanut Sauce: Combine the Peanut Dipping Sauce ingredients. Mix briefly, then microwave for 30 seconds. Mix again until smooth. Set aside to cool. Thickness can be adjusted with milk or water once cooled.

9 Serve immediately with the peanut dipping sauce

Reference AussieSprouts;wwwaussiesproutscomau Getsomesproutsinyourmouth Getsomesproutsinyourmouth

Bean sprouts contain good amounts of vitamin C, zinc and magnesium According to recent research by the Faculty of Health and Medical Sciences, University of Adelaide, Australia, all these nutrients are essential for balancing mood, relieving anxiety, and promoting sleep Also, the bioflavonoids present in them have stress-relieving qualities

You're invited to this seminar presented by resident Exercise Physiologist, Robert Sliteris.

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