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New Women’s Health Physiotherapist – Samah F Elomari

Samah F Elomari

Introducing Samah F Elomari

We are really excited to announce with the expansion of Healthfix we are welcoming a new Physiotherapist into our team Samah F Elomari. Samah is a qualified Exercise Scientist (Bachelor of Exercise and Sport Science) and Physiotherapist (Master of Physiotherapy) who is passionate about how the body works and heals through movement. In 2017 while listening to a university lecture about female pelvic pain, Samah discovered her love of women’s health. She was fortunate enough to land a placement at Fairfield Hospital where she worked on the maternity wards, seeing women with varying degrees of perineal tearing, abdominal separation and those with a high risk of pelvic floor dysfunction postpartum. She was also involved in the assessment and treatment of outpatients with prolapse, urinary and bowel disorders. Since then she’s worked in private practice, treating people with various musculoskeletal dysfunctions, including those related to pregnancy and the postnatal period. Samah also has experience leading pregnancy, postnatal and clinical Pilates classes. She’s more recently had the opportunity to treat more complex pain conditions including sexual pain and endometriosis.Samah strives to create space for her patients to feel heard and empowered.
Book in to see Samah today.
Relieving back pain

Focus on: back pain | Help relieve a sore back with these lifestyle tips

Back pain and posture

Poor posture can make back pain worse, especially if you sit for long periods. Be conscious of your posture: sit upright, with your shoulders relaxed and your body supported against the back of your chair. Try putting a pillow or a rolled towel between your lower back and your seat, and keep your feet flat on the floor. If you suffer from back pain, it might be a good idea to invest in an ergonomic chair.

Stay active

It may feel counterintuitive, but bed rest or staying still is one of the worst things you can do for a sore back. It’s important to move, no matter how slowly. Gentle exercise has been found to be one of the most effective ways to relieve back pain quickly. Don’t rest for more than a day or two. Swimming, walking and yoga are all great ways to get moving again. 

Stretch it out

Studies show that yoga can help alleviate neck and back pain. Regularly stretching the muscles, tendons and ligaments that support the spine is an important element of all back exercise programs.  Stretching can reduce tension in muscles supporting the spine; tension in these muscles can worsen pain from any number of back pain conditions. It also helps improve range of motion and overall mobility.

Strengthen your core

Strong back and abdominal muscles can help heal most types of back pain, especially the most common form of back pain caused by soft tissue injury or back muscle strain. Back and abdominal muscles, referred to as core muscles, tend to weaken with age unless specifically exercised. The abdominal muscles and back muscles provide the strength to keep the body upright and for movement. When these core muscles are in poor condition, additional stress is applied to the spine as it supports the body, and back injury or back pain is more likely. Exercises that strengthen these core muscles should be a part of a balanced back/abdominal exercise program. Pilates is great for core strengthening.

Lose the luggage

Carrying an overstuffed handbag or heavy backpack slung over one shoulder can force your spine into a rotated position and cause an asymmetrical posture. It makes the muscles on one side of your back work much harder to maintain balance, which puts you at greater risk of back pain and injury. Backpack wearers, use both straps – distributing weight evenly helps to protect against back strain.

Stress less (or at least try to)

Work, home life and everyday worries – these days, there’s more than a few of them – can leave you stressed. Add that to the frustration of back pain, and it’s not uncommon to feel tense. Which in turn can make pain feel worse, and diminish motivation to stay active – which again, doesn’t help your mood. It’s a vicious cycle. Positive thinking, and relaxation techniques like deep breathing exercises can help. 

Start physiotherapy

Physiotherapists can teach you how to sit, stand, and move in a way that keeps your spine in proper alignment and alleviates strain on your back. They’re also experts in specialised exercises that strengthen the core muscles that support your back. A strong core is one of the best ways to prevent more back pain in the future. Studies show that when you increase your strength, flexibility, and endurance, back pain decreases — but it takes time. The Healthfix team benefits from being led by our director Sean Cooney, who studied Physiotherapy at the University of Sydney and is completing his Masters in Sports Physiotherapy at LaTrobe University. He’s also worked extensively as a personal trainer . Sean’s approach blends both performance and injury management. Book in to see how he and the team can help with your back pain.
Weight loss tips - Our top 5 food and fitness tips

Our top 5 tips on weight loss | Food and fitness

1. Keep a food diary

Regularity and planning is key to successful weight loss. Try to map out your breakfast, lunch, dinner and snacks for the week. “To fail to prepare is to prepare to fail,” says Accredited Practising Dietitian Melissa Juergens. You may find it helpful to make a weekly shopping list – it has been proven that shopping once per week will cost you less as well. Eating at regular times during the day helps fire up your metabolism, and reduces the temptation to snack.  

2. Control your portions

Further to planning your meals is portion control. One way to effectively do this is to use smaller plates, allowing you to gradually get used to eating smaller portions without going hungry. Chewing your food more is another way to help your brain catch up to your stomach: it takes about 20 minutes for the stomach to tell the brain it’s full. The average person chews each mouthful 3-5 times, when really you should aim for 20-30 times per mouthful  so chewing your food will enable you to recognise fullness signals. Key is to eat slowly, and stop eating before you feel full.   

3. Up your fibre for weight loss

Fruit and veg are your powerhouse fibre sources. Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. You’ll find them in plant-based foods such as oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils, and obviously fruit and veg. The latter also contain plenty of vitamins and minerals that support your immune system and gut health.   

4. Don’t ban foods

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as the majority of what you eat is filled with nutrient dense food.  

5. Be active

Being more active is key to supporting a healthy mind and healthy body and can help with losing weight – and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone. Weight training will have a more long-term weight-loss effect as muscle growth burns more energy than cardio, however beyond this debate, the most important thing is to find an activity you enjoy and are able to fit into your routine.  

6. Drink plenty of water 

Try to drink 2-3 litres water per day. People sometimes confuse thirst with hunger, and you can end up consuming extra calories when a glass of water is really what you need.   

7. Cut down on alcohol

A standard glass of wine can contain as many calories as a piece of chocolate. Alcohol is calorie dense, with little nutritional value – why it’s sometimes referred to as “empty calories”. Your liver also has a special affinity for ethanol, an alcohol derivative. It turns almost all of it into energy aka calories, and when your body gets too much energy from alcohol, it starts to shunt the extra energy into the synthesis of storage products like fats. Over time, drinking too much can easily contribute to weight gain.   We can help you get back on the road to a fighting fit you – ask us how

New Physiotherapist – Joel Bates

Joel Bates at Healthfix

Introducing Joel Bates

An industry vet, Joel has been practicing physiotherapy since 2006 in Sydney and most recently Singapore. Over the years he has built extensive knowledge in treating acute and chronic injuries, helping people navigate often challenging times with honest, constructive and successful treatment solutions. He has had the pleasure of treating and learning from some amazing people along the way, from weekend athletes, ultra marathon runners, professional golfers, global CEO’s to high level lifters. Joel takes pride in delivering the highest quality physiotherapy care to each and every patient. Joel knows that pain and injury can be both complex and confronting, therefore cutting through the technical medical jargon and helping people understand their injury with effective and applicable information is critical. Joel applies his commitment to professional and personal development, allowing him to constantly evolve as a physiotherapist and as a person. This enables him to understand the person as well as the injury, ultimately leading to a fast and effective fix.

Why did you choose to pursue a career in physiotherapy?

Joel chose physiotherapy as it combined what he loved at school – human movement and helping people to be active and solve problems. He spent way to much time at physiotherapists as a teenager with stress fractures from cricket and shoulder problems from swimming, so he got to know what it was all about and love it. He has a deep passion for helping people and solving problems. No two injuries are ever the same so there is always a rewarding challenge each day and meeting great people along the way makes it good fun.

So what does Joel like to get up to outside of the clinic?

Joel is an avid sports fan and has mastered the art of watching an entire game of footy while chasing his young family around the house, backyard & beer garden. He has run a couple of half marathons whilst living in Singapore (which he tells himself are like full marathons in normal climates!). He makes sure he practices what he preaches with a mix of running, weights & golf keeping  fitness fun for him.  Book in to see Joel today!
 

New Exercise Physiologist – Liz Orrock

Liz Orrock

Introducing Liz Orrock

We are really excited to announce with the expansion of Healthfix we are welcoming a new Exercise Physiologist into our team Liz Orrock. Liz comes with a wealth of experience having completed her Bachelor of Clinical Exercise Physiology with distinction through the University of New England. Over the past 10 years she has been a massage therapist and also lectured in sports massage. She has worked in-conjunction with a team of physiotherapists treating people ranging from elite athletes to general clinical populations. She’s also been  running her own business combining massage with exercise prescription whilst completing her studies. Liz felt compelled to get into Exercise Physiology from massage after she had the privilege of caring for a wonderful woman who had Parkinson’s disease. From that experience she felt driven to learn more about how to help people like her as well as others with ranging illnesses and injuries. She is so grateful to be able to do that now and  very excited to get back to working in a multidisciplinary team environment.

So what does Liz like to get up to in her spare time?

She has a passion for travelling with her husband and family and can’t wait be able to do so again.  She also enjoys being outdoor whether going for a swim in the ocean, hiking, of course some strength training or  walking her dog aptly named chicken. You can see Liz’s passion for travel and people in the picture, here she is in the Maldives where she went in 2019 to teach the local women how to swim and all about exercise programs. Book in to see Liz today.

Berry Delicious Smoothie Recipe

Healthfix Instagram Posts 8

Berry Delicious Smoothie Recipe

This is a signature recipe from Melissa Juergens our Nutrition & Dietetics expert.

The secret ingredient in this berry smoothie is frozen cauliflower which when blended creates a delicious creaminess to the smoothie which is packed full of added nutrients.

The recipe also features in our Dietetics course which is a 6 week program run by Melissa.

With a mix of educational and practical skills, it’s all designed to help you achieve your diet goals.

Please get in touch to find out more on our program.

 

Ingredients:

1 cup of mixed berries 

½ cup frozen cauliflower 

½ cup Greek yoghurt 

100ml milk

100ml water

½ scoop Vanilla protein powder or 1tsp vanilla essence 

1/4 cup of oats ​(if you are exercising)

Method:

Place all ingredients in a blender

 Tip with nuts and seeds if you desire 

ver 20,000 Australians will be diagnosed with breast cancer this year - an average of 55 people every day.

Breast Cancer Awareness Month | Your post-treatment recovery

Breast cancer is the most common cancer affecting Australian women. Over 20,000 Australians will be diagnosed with breast cancer this year – an average of 55 people every day. (Source: Breast Cancer Network Australia.) It’s important to remember that most people survive breast cancer. The latest statistics show that the five-year relative survival rate for women diagnosed with breast cancer in 2011-2015 was 90.8 per cent. And many people live long and healthy lives well beyond this period. It can be a challenge during breast cancer treatment, and indeed after, to find the energy, motivation and willpower to keep up with regular physical activity. Chemotherapy, radiation, surgery and the emotional toll of a cancer diagnosis can take a great toll, both physically and mentally. Healthfix is fortunate to have been able to help many such clients in the past, and has found the following to be an effective way to slowly rebuild much depleted strength reserves.  

Establish a routine post breast cancer treatment.

It’s important to re-establish a regular exercise regimen, however different from your fitness routine pre-treatment. Scheduled exercise helps keep you motivated and on track.  

Keep it safe and fun.

Make sure you exercise at a level that’s safe for you. Going too hard too early can completely derail your efforts, physically and mentally. Keeping exercise fun and effective means keeping it within your ability. There’s no need to rush.  

Train with a workout buddy

Support is important. Having someone right alongside you on your journey to renewed health and fitness is immeasurable. They can keep that vision of life after treatment in focus – even when it’s hard for you to see it. Women aged between 50 and 74 are invited to access free screening mammograms every two years via the BreastScreen Australia Program, but women aged 40-49 and 75 and over are also eligible. It is recommended that women with a strong family history of breast or ovarian cancer, aged between 40 and 49 or over 75 discuss options with their GP, or contact BreastScreen Australia on 13 20 50. If you have recently had a cancer diagnosis, or are undergoing treatment or in remission, we can help with your health and fitness needs. Give us a call.  
Community awareness: Healthfix and South Maroubra Surf Lifesaving Club

Together in isolation | What it means to be part of a community in 2020

We here at Healthfix have always strived to make an impact on our local community. Thanks to a tumultuous 2020, it’s not always easy. Lockdowns and isolation mean the relationships with people we don’t know – and in many cases, even those we do – is changing. Despite the negative societal impacts of COVID-19, there are many good-news stories of charity, togetherness and empathy to be found. In fact, our newfound resourcefulness may even redefine what community means to future generations. So in spite of the year’s best efforts to keep us apart, here are some of our own good-news stories about working together.  

A helping hand: South Maroubra Surf Lifesaving Club

With the fitout of our shiny new Health Club completed, we ended up with an oversupply of high-quality rubber gym flooring. Rather than ending up in landfill, these useful rubber tiles found a happy home at South Maroubra Surf Life Saving Club. Just like many sports seasons, the surf lifesaving season only kicked off a couple weeks ago, and these tiles are already getting put to good use helping store essential equipment. We appreciate the great work that they do and hope they have an uneventful summer season!  

Paying it forward: 80km endurance walk for Beyond Blue

We are so thankful to Craig who was able to help us stay charitable at a time with so much business uncertainty. Craig expertly installed the flooring at our new Health Club. When he realised he had some leftover floorboards that would be perfect for our kitchen, he only asked for a donation to support his 80km Bondi to Manly endurance event, raising money for Beyond Blue. Craig completed 101,944 steps over the 80km and helped raise $25k in the end – a great support for a great organisation that is truly helping a lot of people in the time of need at the moment. We love to hear from our community and give back where we can. Drop us a line!  

Blueberry Cake Bliss Balls

Blueberry Cake Bliss Ball Recipe

Bliss Balls

This is a signature recipe from Melissa Juergens our Nutrition & Dietetics expert.

It also features in our Dietetics course which is a 6 week program run by Melissa.

With a mix of educational and practical skills, it’s all designed to help you achieve your diet goals.

Please get in touch to find out more on our program.

Ingredients:

½ cup oat flour (rolled oats blended)

½ cup almond meal

½ cup vanilla protein powder

1 cup desiccated coconut

1 cup frozen blueberries

2 Tbs natural peanut butter

2 Tbs honey

3 medjool dates

Extra coconut for rolling

Method:

Place all the ingredients into a food processor and blend until combined

Roll into balls and then roll them around in the extra coconut

Place in the fridge

Focus on: running - 5 tips on long distance running.If 2020 has been good for anything, it’s giving people a greater focus on exercise, albeit social distancing. And what’s easier than strapping on your running shoes and heading outdoors

FOCUS ON: Running | 5 tips on improving your long distance running

If 2020 has been good for anything, it’s giving people a greater focus on exercise, albeit social distanced. And what’s easier than lacing up your running shoes and heading outdoors? For some, not easy at all. While there are many couch-to-5k programs out there, our in-house running expert, PT Anthony Collum, is the best in the biz when it comes to pounding the pavement – whether it’s your first 100m or a marathon.  After a junior career in high performance track and field, and rugby union, Anthony decided to follow his passions in the fitness industry while also undertaking university studies in the health and fitness field. He is currently finishing his final year of a Bachelor of Sport and Exercise Science at the University of Technology Sydney majoring in Exercise Science.  Outside of the classroom and clinic, Anthony still pursues his love of track and field both as a competitor and coach. He has been on the UTS Elite Athlete Program as one of the program’s key sprinters since 2014 and has competed at the Rio 2016 Olympic and Beijing 2015 World Championship trials.  Ready to go far? Here are Anthony’s top 5 tips for nailing that mountain trail or marathon course.  

1. Work your way up to it

Regardless of your running ability, you would want to be completing, at a minimum, 14km of running a week leading into completing a race to simulate the volume of the event. This is to avoid tendon and stress related injuries. The way I would best put it is running the City 2 Surf without clocking up some kilometres is like entering the Tour De France and your only training is cycling down the road to the local shops.   

2. Do a speed test

Complete an anaerobic test to ascertain your optimal aerobic pace. A speed test – say an 800m or 1km time trial at 100% intensity – can help runners prescribe their optimal speed, heart rate and exertion so they do not burn out mid race.   

3. Learn technical drills

All runners also benefit from refining their running styles. Drills improve running economy and energy conservation, and have a strengthening effect on the key muscles involved.  

4. Get a run coach or physio

 Every natural running style has its own unique strengths and flaws, so seeking out a run coach, strength and conditioning coach or physio to assess and breakdown running gait can be a useful assessment for the prescription of tailor-made drills.  

5. Have a race-day routine

This includes your activities, diet and sleep the days leading into the race. To be best prepared physically and mentally for race day, the 48 hours beforehand should be as consistent as possible.  Want to feel that runner’s high? Contact us today to get you run fit.