Health Mates May Newsletter

Bringamatein May

HEART & SOUL CLASSES HEART & SOUL CLASSES

plenty more

Awordfromthemanager

Thanks for your patience in this latest newsletter making the rounds The last couple of months we've been focused on training our new team members and setting up some fun events for the coming months.

In case you haven't met out new team mates yet, let me introduce Adriana, Brian and Myf All three will be greeting you at reception Plus Brian and Myf will also be helping you out on the gym floor and are Personal Trainers, so feel free to pick their brains for exercise advise You'll quickly discover plenty about Adriana further on in our newsletter, so be sure to check it out

Congratulations to our Commit to Get Fit winners This challenge proved to be worth the investment for those who signed up and got involved In total, close to 17kg was lost and 8kg of muscle mass gained by the group. Considering this wasn't a weight loss challenge as such, it goes to show if you follow the process and take on the advise, the results will come We all got a kick out of seeing those participating attend more frequently, trying different classes, and for some, hitting the gym for a change, instead of only sticking to classes Congratulations on your results and new found exercise habits

We've got plenty planned for the next couple of months, including two super sized fun classes; Heart and Soul Heart week is always in early May, but being so relevant, we have decided to make it heart month. Did you know we lose 50 Australians every day to coronary heart disease? Without a doubt I'm sure you'd know someone who has had a close call or perhaps even lost a loved one to this disease The Heart Foundation does amazing work to reduce heart disease, improve heart health and provide valuable research and support Together, we know we can make a difference and help support this worthy charity

Don't forget, Bring a Mate in May is back. That's right! You can bring as many mates as many times as you like on any Friday, Saturday or Sunday during May That includes classes Full details are below We're looking forward to meeting your friends and know you might just enjoy your workouts a little more if you have someone to do them with

One more to mention the Push-up Challenge is back in June, and registrations are open right now. Bring it on!

Christina; Executive Manager - Health & Fitness

Commit to Commit to

GET FIT GET FIT

Wrap Up Wrap Up Wrap Up

In case you missed it on our socials, we want to officially congratulate the winners of Commit to Get Fit '23. Over a five week period in March, a team of participants committed to this challenge and we witnessed some great results in their before and after measurements and photos. As a team an impressive 24.6% body fat was lost, 8.1kg muscle mass gained and 16.7kg lost on the scales. Keep in mind the goal for the participants was to just participate, so these side-effects are really impressive!

Join us in congratulating: 1st Fumiko K - won a $600 Visa gift card (right) 2nd Deborah C - won a Vivoactive 4S Smartwatch values at $599 (centre) 3rd Nerida W - won a 1hr massage Courtesy of Complete Balance (left)

A special shout-out to our Commit to Get Fit 'Honourable Mention' recipients; Bea F, Roseanne M, Sandra E, Theresa H and Tony E They were nominated by our team for their noticeable changes in exercise routine, confidence and giving new things a shot We’re super proud of you, your achievements & commitment!

'Setting goals is the first step in turning the invisible into the visible'

'Setting goals is the first step in turning the invisible into the visible'

- Tony Robbins -

As the weather starts to cool down, and hibernation sets in for some, it's time to transition into our next group ex program, starting 1 May. Be sure to check out the tweaks on our app and website or grab a paper copy when you're here next A few highlights:

BOOKING CHANGES: to help all members gain a great class experience, we are changing booking openings to one (1) day prior to the class instead of three (3) eg: Bookings will open at 8am on Tuesday for Wednesday classes. This way you'll be pretty certain you'll be here for the class

CANCELLATION CHANGES: we ask that you now give us at least 2hrs notice to cancel your class We can see many of you are deciding to do this at the last hour, but it's often not enough time for someone to take your place Please be considerate of others and free your spot up as soon as you know you won't be attending.

CHANGES WORTH CHECKING OUT:

Performance Classes - Box Fit now on Wednesdays at 6:45pm & Fridays at 10:05am Just Sweat on Thursdays now at 6:45pm

Hatha Flow Yoga now on Fridays at 7:15am

Body Blitz now on Thursdays at 5:15pm.

Cycle at 9:30am on Thursday stretched out to 45mins

We've had a few of you comment that you don't really understand what our Fusion class is, or it's primary purpose. So here goes...

Get ready to jump, lift, step and sweat like never before in this high-energy mash up class that will fuse any combination of aerobics, muscle conditioning, step and HIIT Each class will blend different styles, but guarantee a mix of cardio, strength training, and high-intensity intervals; a diverse experience that will leave you feeling empowered, energized, and ready to take your fitness to the next level You'll have chances to work hard, plus recovery sections to catch your breath and change your focus before hitting it hard again

FUSION - every Tuesday at 5:55pm (45mins)

We're inviting each and every one of you to our special Heart and Soul classes on 31 May. We know many who have lost loved ones to heart disease, or may even have this yourself, and with Heart Week being held this May we wanted to get involved and make a difference Of course, the theme will be RED, so dress up for the occassion We'll be asking for a small donation to help us raise funds for the valuable work the Heart Foundation does for us Aussies Note, some of your regular classes will be wrapped up into the Heart & Soul classes as we want to see as many of you there as possible We promise they'll be loads of fun See the next page for full details

BloodPressure-whenwasyourslastchecked?

Knowing your blood pressure is important as it is a key indicator of your overall health and can help identify potential health problems before they become serious High blood pressure, also known as hypertension, is a common condition and can increase your risk of:

Heart disease

Stroke

Kidney disease and Other health problems

Additionally, knowing your blood pressure can help you make lifestyle changes that can improve your overall health This may include eating a healthy diet, getting regular exercise, quitting smoking, and reducing your alcohol intake.

This June 1 - 23 we are super pumped to announce we will be taking part in The Push-Up Challenge. Over 23 days we will be aiming to complete 3,144 push-ups each. Sadly this number represents how many people lost their lives to suicide in 2021.

We are encouraging everyone to join our Health Mates community with the goal of making a difference in the realms of raising awareness of mental health. Last year we had 239 push-up legends participate and raised $15,700. We know we have more gas in the tank and want to smash this achievement in 2023!

This year will be a little different to the past We will have two teams to choose from; 50% or 100% This means you can make a commitment to either do 1572 or 3144 push-ups As usual, if you have a niggling injury or secretly don't love pushups (how can that be?), you can substitute these for any other countable exercise, such as squats, crunches or dips There's no pressure, but for those who have joined us previously, there is something strangely satisfying about getting the push-ups done Besides, they are a great upper body and core exercise, so why not?

As a community, Health Mates has chosen Push for Better as our charity for the Push-Up Challenge. Together we can make an impact, so if you'd like to donate to the Push for Better campaign please use the link below.

One in five Australians will experience mental ill-health this year and only 46% of people seek help. It's a complex challenge - for ourselves, our loved ones and, most of all, for the nine Australians who die by suicide every day.

The Push for Better Foundation aims to engage and educate people in mental and physical health, and raise awareness of the mental health issues affecting everyday Australians The Foundation was launched in October 2020 by Nick Hudson and is a registered health promotion charity Their focus is on the prevention and early intervention of depression, anxiety and suicide

#pushforbetter

SCAN TO DONATE OR SIGN-UP

Member of the Month

CASSANDRA Z CASSANDRA Z

How long have you been a member of Health Mates and what originally brought you to us?

I joined about 11 years ago I took a two year break though after one of my sons was born I did the Michelle Bridges program to get started, but the cardio suggestion was outdoor running. I wasn't so keen on that, so joined up here. My original goal was weight loss and to get healthy so I could keep up with my kids

What does your training typically entail and what motivates you to keep exercising?

I am really enjoying doing weight training and a couple of classes a week I can do things I never thought I'd be able to do and I'm finding exercise helps me channel my anger and clears my mind I even have less headaches now

You've achieved a lot, share some of that with us and how has it impacted your life?

My confidence has changed completely. I have hit 100kg in a deadlift which I never thought was a possibility for me This is so empowering and motivates me to keep pushing Since starting I have lost four dress sizes and about 20kg With my last pregnancy I exercised right up to giving birth. Best of all I love getting outdoors; playing basketball with my boys or mowing the lawns I have no trouble carrying my youngest who's almost 25kg now Nothing seems hard anymore.

That's great and we're super proud of your achievements Where to from here?

I'm chasing a little more weight loss, around 5kg. I've introduced running into my routine and actually enjoying this I really want to focus on getting my lifting technique spot-on, being able to bench and squat heavier and hitting 125kg+ with my deadlifts I'll most likely invest in a PT to help me with this.

What's changed the most for you?

I feel like I am the fittest and strongest I've ever been, both mentally and physically My metabolism is more efficient and despite gaining some weight from time to time, I still manage to maintain my dress size. My mental resilience is so much stronger these days Running my own business and having three kids can be stressful, but I always feel better after my workouts here This is my 'safe place', where I have good friends and appreciate the community feel.

What advice would you give to someone in a similar position to yourself who is thinking about starting exercise?

Wise words Maz (one of our instructors) once shared with me many years ago; 'stop focusing on being skinny, instead focus on being strong' This has really worked for me Plus find ways to make exercise fit into your lifestyle All three of my boys went the the Tree House Creche here at the club, so that allowed me time to recharge and focus on my wellbeing Now that my eldest son is 14, he has joined Health Mates, so setting a healthy example for my boys is something I'm proud to be doing.

Congratulations Cassandra You're an inspiration and we're so pleased you have experienced the benefits of exercise in so many ways. It goes to show consistency and staying focused gets lasting results. Well done!

humility is not thinking less of yourself; it is thinking of yourself less'

humility is not thinking less of yourself; it is thinking of yourself less'

60SecondswithAdriana

Let us introduce you to Adriana. She's been a member with us for the past five years, so if her face looks familiar you may have spotted her in a class. Adriana has recently joined our Member Services team at reception and brings a bright personality, big smile and adventurous outlook on life.

Your personal fav exercise / type of exercise?

Boxing

What do you enjoy doing in your spare time / hobbies? Gardening, painting and learning the baritone ukulele

Go to snack?

Chickpeas with vinaigrette.

Tell us something about yourself that not many people know.

I worked in New Caledonia for three years

Do you have any pets and if so, tell us about them? Maxie the staffie. She is energetic and always up to mischief.

Fav take-away / fast food?

Falafel kebab

Do you speak any other languages?

French

Favourite holiday destination?

South Africa.

Favourite TV show?

Brooklyn99

What are you studying? I completed my Bachelor of International Studies and I am now studying a Master of Global Health.

Don'tbethatperson...

We know many of you enjoy training here, but get a tad annoyed when others don't respect our basic etiquette. Don't sit on equipment you're no using: if you're taking a call or typing a message, stand

Clean up after yourself: wipe down equipment after use, throw away trash, and put away weights and equipment properly

Use a towel: this provides a barrier between your body and the bench, preventing the transfer of sweat and bacteria. Let's face it, no one wants to touch your sweat or wipe up after you.

Respect others’ space: keep a safe distance from others while working out, respect their personal space and belongings Remember, no bags in classes or on the main floor - let's keep hazards to a minimum

Share equipment: be mindful of others and share equipment, especially during busy times.

Hygiene: wear clean clothing

up and move away from the equipment so others can use it. and use deodorant. No one needs to smell the sweaty t-shirt you've been reusing and keeping in your gym bag for the past week Fresh is best.

APPLE CINNAMON MUFFINS

1 medium apple, chopped

4 egg whites

2 g baking powder

1 ½ tsp cinnamon

25 g coconut sugar

240 g Greek yogurt

60 g vanilla protein powder

150 g oats

Pinch of salt

1 2 3

Preheat the oven to 180 C/ 350 F

Line 12- count muffin pan with cupcake liners and set aside

Add all ingredients into the mixing bowl and mix until well combined

4 Divide batter into each liner and bake in preheated oven for 20 minutes.

5 Remove from oven and let it cool completely

6

Nutritional Value (Amount per Serving):

Serve and enjoy

Calories 79 | Fat 1.3 g | Carbohydrates 12.2 g | Sugar 3 g | Protein 5 g | Cholesterol 1 mg

Snackattack-thehumbleapple

Nutrient dense: apples are packed with various essential nutrients such as fibre, vitamins (especially vitamin C), minerals (including potassium), and antioxidants like flavonoids

High in fibre: an excellent source of dietary fibre, both soluble and insoluble Fibre promotes digestive health, helps regulate bowel movements, and may help lower cholesterol levels

Low in calories and fat: apples make a healthy snack option for weight management or weight loss goals Being naturally sweet, they can help curb sugar cravings

Hydration: with a high water content, they can help keep you hydrated, especially during hot weather or physical activities

Antioxidants: apples contain various antioxidants, such as flavonoids, which help ne harmful free radicals in the body These antioxidants may have potential health benefits, including reducing the risk of chronic diseases like heart disease, certain cancers, and neurodegenerative conditions

LegendMembers-March&April23 LegendMembers-March&April23

5YEARS 5YEARS

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ScottFalkner ScottFalkner

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DiaryDates DiaryDatesMay

4 May

5 - 28 May

3 May

Direct Debit Day

Bring a Mate for FREE every Fri, Sat & Sun throughout May

Push-Up Challenge Team registrations open - see us at reception to enrol

14 May

18 May

31 May

TothankourLegendMembersfortheirlongtermloyaltytheyhave beenawardedwithHealthyRewardspointsthatareredeemablefor HealthMatesproductsandservices

Kids Kids

BOOTCAMP CLASSES

THURSDAYS 4PM - 4:45PM

Ages 5 - 13 yrs Ages 5 - 13 yrs Ages 5 - 13 yrs

Mother's Day

Direct Debit Day

Heart & Soul - charity classes for the Heart Foundation (book via the Health Mat app)

Cost $12 per child or $100 per school term

Cost $12 per child or $100 per school term

Cost $12 per child or $100 per school term Active Kids Vouchers welcome Active Kids Vouchers welcome Active Kids Vouchers welcome A parent must remain on Revesby Workers' Club premises & be a A parent must remain on Revesby Workers' Club premises & be a A parent must remain on Revesby Workers' Club premises & a member if living within 15kms member if living within member if living within 15kms