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What is wellness?

The Wellness Series | What is wellness?

Wellness is a broad, holistic integration of physical, mental and emotional wellbeing. Yes, it’s about fuelling the body nutritionally and physically, but it’s also about engaging the mind and nurturing our emotional wellbeing.  Not just surviving – but thriving. The World Health Organization has defined health as not merely the absence of disease or infirmity, but “a state of complete physical, mental and social well-being”.  Wellness is an attitude; the practice of healthy habits on a daily basis to attain better physical and mental health outcomes, not jumping on a health fad or exercise craze. Several lifestyle areas are key dimensions of overall wellness. They include: social connectedness, exercise, nutrition, sleep and mindfulness. Each one has an impact on your physical and mental health – ie, your wellness. By making simple and healthy choices on a daily basis, you will be well on your way towards reducing stress and having positive social interactions.  

Social Connectedness

Connecting with friends or loved ones is a great way to help improve your physical and mental health. Strong ties with family, friends and the community provide us with happiness, security, support and a sense of purpose. Being connected to others is important for our mental and physical wellbeing and can be a protective factor against anxiety and depression. “What we try and emphasise is community – whatever that might mean for you,” says Healthfix Senior Coach Mark Wilson. “Healthfix embodies that social connectedness as all members of our public, whether they’re doing rehab or working towards performance-based goals – come together and work in the same space. It also serves a good education purpose, in that no matter the ability, we’re all trying to be better and improve.”  

Physical movement

Even 20 or 30 minutes of daily exercise can have a positive impact on your overall sense of wellbeing and help improve your mood. WHO has identified a minimum of 150 minutes of moderate intensity or 75 minutes high intensity exercise per week to have a marked impact on how people are feeling physically and emotionally. This is thanks to the release of endorphins, a type of neurotransmitter that helps relieve pain and stress. Physical activity also stimulates the release of dopamine, norepinephrine, and serotonin, which play an important part in regulating your mood and improving sleep cycles. Regular exercise also helps balance your body’s level of stress hormones. Don’t know where to start? Try a brisk walk on your lunch break or opt for the stairs instead of the lift when you can. “It is important that people get the appropriate type of physical activity,” advises Mark. “If you’re not sure, keep it low intensity. Light physical activity is a great way to help improve wellbeing and prevent injury.”  

Nutrition

By adding wholesome ingredients to your plate, you’ll be taking steps towards a healthier you. The food we eat gives our bodies the “information” and the materials they need to function properly. For example, your immune function thrives on vitamins A, E and C, while your metabolism is affected by potassium, niacin and B6.  “We are what we eat,” says Mark. “Nutrition is an absolute keystone to health and wellness – anyone can out-eat any exercise routine. It’s important to get the right foods in the right quantities, avoiding foods that might cause us harm.”  

Sleep

Sleeplessness and mood disorders are closely linked. And it can work both ways – sleep loss can affect your mood, and your mood can affect how much and how well you sleep.  Your amygdala is the fear processing unit in your brain. The good news is that not only is it reset during the night under deep REM sleep, it also becomes less active following a good night’s sleep.  Ask yourself: when was the last time you woke up feeling refreshed? Do you feel that you’re currently getting a good night’s sleep to energise you for the next day?  Consistent bedtime practices can help get you a good night’s sleep. Avoid caffeine after 12pm, include quiet and calm activities before going to bed, and wake up at the same time every day – these are simple ways you can begin your journey towards becoming a successful sleeper.  

Mindfulness

Did you know that practicing mindfulness is good for the body and mind, helps with focus and also changes the brain? Take a moment right now to consider your own mind and how you are feeling. The more you tap into your own thoughts, the more you may become aware of how you react to stressful events. Healthfix’s integrative approach can help you achieve optimal wellness, particularly through its Wellness Coaching program, where Mark and team can work with you to find solutions to areas which are presenting as roadblocks to leading a healthier more bountiful life. “If you take the word wellness out, and replace it with whatever you personally want to work on – say, routine, lifestyle, healthy eating, sleeping, motivation, anything – that’s essentially what wellness coaching is,” explains Mark. “The coaching element remains constant, it’s just the goal that changes.” Healthfix utilises different methodology in its wellness coaching, including The Check Institute’s holistic health system, which focuses on the four-doctor principal: Dr Diet, Dr Quiet, Dr Happiness and Dr Movement. Contact us today to find out more.

How to Use a Foam Roller | Amazing Foam Roller Benefits

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Foam Rollers

What is a Foam Roller?  Foam rollers essential look like large noodles but they can quickly become your best friend. There are many types nowadays of all shapes and sizes. They get used to loosen up before a match or training session as well as serving as a great homework tool to do some physio or trainer prescribed home exercises around mobility and flexibility. When making your selection about which one to use I always recommend that you get one that is practical to fit in your home/ room / home gym (they can be quite large and bigger isn’t always better) and get one that feels comfortable and inviting to use – it shouldn’t be used as a tool of torture. You’ll see these commonly now in Pilates and physio studios as well as commercial gyms and sporting environment including institutes of sport.  ________________________________________________________________ What are Foam Rollers used for?  They work on releasing soft tissue, relieving muscle tightness and soreness and they can also be valuable in helping to break down soft tissue adhesions and scar tissue after injury. They can stimulate blood flow and are really valuable in promoting neural down regulation (this is often why they can be sore to first get on but then this soreness eases with a lasting effect of relief of the symptoms that made you get on the roller).  Effectively, any intervention that we put the body through be it a strong sports massage, Chiro or Osteo manipulation, hot / cold pack, dry needling, etc needs to be analysed and accepted by the body. Jumping on foam roller puts a lot of pressure to the area where the brain may be holding some tense muscles or trying to protect it with a pain response. So as you consciously lie on the foam roller, the brain can start to accept that you don’t want those muscles so tense or so much protection of the area and it relaxes; and then you can feel relaxed. ________________________________________________________________ Things to be aware of:  – Make sure you understand and are confident with how you intend to use the foam roller. Our Physiotherapists, Exercise Physiologists and Personal Trainers can help a lot here.  – Don’t push through pain for too long. The whole point is to feel relief so if you’re still experiencing strong pain  after say 1 minute, take it easy on yourself and ease up. – Be aware of any “no pain no gain” or “go hard” on the foam roller commentary. Use your common sense and you’ll be fine. At the end of the day it’s a foam roller so it should never pose as a threat or tool of torture unless you’re trying to use it incorrectly or your body need a lighter intervention to start with.  __________________________________________________________________   A couple of common and popular Foam Roller exercises: The ITB (great for runners, field sports players and gym goers) Iliotibial band (ITB) is a band of fascia on the outside of your upper leg, when it is tight it can cause knee and hip pain.   – Lie side on with the affected side on the foam roller, rest your upper body through your forearm. With your unaffected leg, place over affected side and place the full surface of your foot on the ground. Start with the foam roller just above your knee and roll back and forth slowly for 30 seconds to just below your hip bone. For further pressure, place unaffected leg on top of affected side.    Foam Roller 1 _________________________________________________________________    The Quadricep (similar to above demographic plus people who kick in their sport like martial arts, kick boxing, football and AFL): Tight quadriceps can pull on your patella and cause some compressive pain at the front of your knee (most commonly).  – lie on your stomach with the roller placed under your thighs. Hold your body straight and rest your upper body through your forearms. Roll yourself back and forth slowly from just above your knee to just below your hip bone. For further pressure bend your knees.    Foam Roller 2 If you like these exercises and want some more or you want to get some advice on which foam roller would be best for you please do not hesitate to get in contact with us, we offer them in our clinics and the team are always happy to help!
Bundle

New Promotion – Bundle & Save up to 40% of our services!

Healthfix Bundle and Save

Make 2021 the year where you focus on your health goals and achieve your greatest success yet! We have put together three incredible deals that represent not only great value but also have been created with you our customer in mind to get you started or  continuing on your health journey.

Bundle 1  – Injured:  Are you currently injured? are you in need of rehabilitation and not sure of the right path to go down? this package for you! It includes 2 x Physiotherapy consultations,   1 x Exercise Physiology training sessions and 1 x Dietetics consultation, giving you the confidence to start rehabilitating your injury. Bundle 2 – Getting Started: Have you been wanting to get started but just don’t know where to start? well this a great option for you to look at! It includes 3 x Exercise Physiology training sessions and  1 x Dietetics consultation. This means you will be set up with a plan to get you on your way to achieving your health goals
Bundle 3 – Sports Nutrition: Are you an athlete wanting to take your training to a new level? Do you want to elevate your current goals? We have designed this with you in mind.  It includes 2 x Strength and Conditioning training sessions & 2 x Sports Nutrition consults with our dietician which will arm you with the knowledge to accelerate your current training.
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Total cost per Bundle is $299
Don’t wait, these incredible savings won’t last for long! to find out more get in touch with our team today.
>>>>>>>>>>>>>>>          Terms and Conditions      >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
Not available to current Health Club members. Each customer can only purchase one of each type of each package. You are not permitted to purchase multiple types of the one package. All sessions need to be used up by the customer within 3 months of the initial purchase date. Sessions not used by this date will be forfeited. Bundles are not transferable to another individual. You can use your private health insurance or team care arrangement/chronic disease management plan to claim your benefits from the bundle services. Promotion will expire on the 28th February 2020.
yoga pilates

Yoga & Pilates starting 19th January – Exciting new classes!

Yoga & Pilates

We are really excited to announce that we have Yoga classes commencing in 2021! Starting the week of the 18th January, the classes will run twice per week on : ⁠⁠Tuesday & Friday evenings at 6pm for 60mins.⁠ These will be led by our new Yoga teacher Jess Zabow who will go through a  mixture of Ashtanga & Vinyasa flow. There are many benefits to Yoga including increased strength, balance, flexibility and breath control.

Alongside this we also run mat Pilates classes multiple times per week based in our North Sydney clinic, online (you can zoom into them from home) and on Thursday’s outdoors at Clark Park in Lavender Bay. Click here to see our timetable of classes. Pilates is for everyone, if you are looking to increase your mobility & flexibility. Improve your movement patterns, stabilising strength, balance and core control.

If you are a member of our Health Club all these class options will be included in your membership, alternatively we have another option where you can look to purchase a Yoga & Pilates Class Pass.

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Yoga & Pilates Class Pass

10 classes – $200 ($20 per class)

15 classes – $ 285 ($19 per class)

20 classes – $360 (18 per class)
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>>>>>>>>>>>>>>>          Terms and Conditions      >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
All sessions need to be used within 3 months of the initial purchase date. Sessions not used by this date will be forfeited. The class pass is non refundable once purchased and non transferable to another individual. Our teacher Amy Jarjoura holds her Polestar Pilates Certification
Contact us to find out more.
New Year health goals | tennis

Kick-starting 2021 | Firing up your New Year health goals 

We’re all glad to bid 2020 a not-so-fond farewell. And while we can’t guarantee a *whole* new start for 2021, it is within our power to set achievable New Year health goals that will see us through the year – and beyond. Many people make the mistake of unrealistic expectations when it comes to their New Year resolutions. Buoyed by the idea of a brand spanking new year, and excited for what’s to come, vague immeasurable promises such as “lose weight”, “get fit” or, worse, “quit <bad habit/food type>” almost guarantees disappointment. This year, set yourself up for success by using the S.M.A.R.T. system. What’s that, exactly? Well, we’re glad you asked. Here’s how you can set achievable goals, and nail them. 

 

S is for Specific

In order for a goal to be effective, it needs to be specific. As with most things, the devil is in the detail: ask yourself what needs to be accomplished? What steps will need to be taken to achieve it? Who will I need to connect with to help? This is the first step to accomplishing your New Year health goals.  For the team at Healthfix, specifics are the building blocks of any health change. Where you and where you’re going can only ever be measured with the nitty-gritty, whether that’s mobility specific, or weight based, or getting you ready for your next ultramarathon. Thinking through these prompts will help set a highly-specific goal that not only lays out what you’re aiming for, but also gives any necessary context. Which leads us to…

 

M is for Measurable

“Specific” is a solid start, but it’s missing something – “specifically” (see what we did there?) it’s detail-orientated mate: numbers. Specific can’t be achieved without numbers. And you can’t count numbers without being specific. Numbers can sometimes be scary, but they can also be powerful. We believe it’s crucial to quantify any goal – it makes it that much easier to track progress and know when you’ve reached the finish line. Plus, beating the number makes things fun. 

 

A is for Achievable

Goals should be empowering — not high pedestals from which you eventually tumble. That’s why this letter of the acronym is dedicated to ensuring that your New Year health goal is achievable. Put simply, this is the point in the process when you (and we) take a reality check. Is the goal you’ve outlined so far actually reasonable? Is it something we could realistically accomplish? Honesty is the backbone of our health club, and we will consider and face any conditions or limitations that might impede your goal, together.

 

R is for Relevant

Nobody wants to set goals for the sake of setting them. There should be a real benefit attached to actually reaching that target, although in the case of health, there’s always a benefit. That said, this “R” should be relevant to you and your own health journey. Think about why the goal is actually important to you? What is its key benefit? Once we identify how it fits into your core beliefs, we can incorporate into your actual goal so that you and the team have a grasp on the larger picture.

 

T is for Timely

Goals can’t stretch into infinity – they need a deadline. That’s the important final piece of S.M.A.R.T. goals. It also underscores the other four goal pointers, and is an important piece of measuring success. We like to make sure we’re all on the same page about when a goal can and can’t be reached. Are you expecting to see results immediately? In a month? In five years? We feel strongly about finite therapy – your health journey shouldn’t be endless monthly physio appointments with no light at the end of the tunnel. Health goals, like any goals, should have realistic timelines included in them, so that everyone – you, your therapists, your trainer – stays on track. 
veggie muffins

Veggie Muffins 1 quick and easy NEW recipe!

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Veggie Muffins Recipe

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

This is a simple recipe to help you get more vegetables into your diet and so delicious even your kids will love them!

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:

1.5 Zucchini’s

2 Carrots

½ cup sultanas

1/2 Cup milk

1/2 Cup nuts

100ml water

2TBS olive oil

1 TSP baking powder

1.5 Cups plain flour

1 Egg whisked

1 TBS Brown Sugar

Method:

Grate the Zucchini & Carrots into a bowl

Mix in all other ingredients and give it a good stir

Scoop out into a muffin tray with muffin liners

Bake at 180 degrees for 20mins

Enjoy your Veggie Muffins!

The new Healthfix Lifestyle Club inNorth Sydney

Unlimited Class Pass

Unlimited Class Pass

Have you always wanted to try our group classes? but unsure if you wanted to fully commit?

Well we are giving everyone the opportunity to buy a Unlimited Class Pass from $60 per week to give you access to try as many of our classes as you want over a 7 day period.
From the 1st December – 10th January 2021 we are offering an Unlimited Class pass, this gives you access to our  Muscle and Strength Essentials, Pilates and Foundations of Fitness.
The choice is yours! Do the full 6 weeks or just try us for 1 week the choice is yours. You can mix and match weeks to suit you and the break you might be having over the Christmas holidays.
So stay active this festive season and come join us, our classes cater to all abilities.

Total cost is $60 per week 

Shoulder pain

Focus on: shoulder pain | Top 5 tips for managing shoulder pain 

Shoulder pain is a common physical occurrence. Your shoulder is a complex, highly mobile structure made up of several components. When considering the shoulder you need to think about the collarbone connecting to your chest, the collarbone connecting to the shoulderblade or scapula, and finally the arm bone joining to the scapula. Strong tendons, ligaments and muscles support your shoulder and make it stable. In younger people, pain is more likely to be due to an accident or injury. However as you age natural changes occur to your shoulder joint and the rotator cuff tendon, similar to seeing wrinkles and grey hairs in the mirror. We also see pain more strongly associated with how one is using – or perhaps not using – their shoulder. Here are five easy tips to help manage shoulder pain and keep your joint strong.  

#1 Shoulder pain diagnosis

There are many causes of shoulder pain and not all of them are due to problems of the shoulder joints or associated structures. Accurate diagnosis is important. “Common pathology is frozen shoulder, impingent, tendinopathy and referral from the scapular or neck,” physiotherapist and Healthfix founder Sean Cooney. “To treat your pain effectively, it’s crucial to know what to treat.”

 

#2 Using full range

When experiencing shoulder pain, the protective muscles around the joint try to keep your arm by your side in an effort to restrict movement. Activating the muscles that move the shoulder through its full range (these are called the antagonist muscles) can significantly reduce your recovery time.

 

#3 Comfortable and progressive loading

Everyone’s progress is different. Make sure you don’t push yourself or your shoulder beyond what feels comfortable. That said, strength is built with progressive loading – that is, a little more weight and/or repetitions as is safe for your particular issue. “Monitor your pain one to two hours after exercise or the next morning to know if you’re loading correctly,” advises Sean. 

 

#4 Don’t go too far

Pain management is the first step to regaining strength in any part of the body. Sean recommends to first get comfortable with using your arms below shoulder height, gradually moving up to shoulder height before – no points for guessing – graduating to using your arms above your head. “This is a safe way to ensure you’re not going too far when regaining your full range of motion,” says Sean.

 

#5 Stretch. And stretch again.

“Stretching can serve as a great tester and reliever of pain, not to mention the best way to improve flexibility in the shoulder. A daily doorway stretch can help mitigate shoulder pain or find out if you’re lacking some essential range of motion. To do this, find yourself a clear doorway, stretch the arm overhead to grasp the door frame, then lean forward to create resistance. If you’re suffering from shoulder pain, our team of physiotherapists and exercise physiologists can help. Book an appointment online today.

Christmas Group Training Timetable

Healthfix Instagram Posts 21   From Monday the 21st December – 1st January we will be running a Christmas Group Training Timetable. During this period we will be offering two class types, Strength & Conditioning and General Pilates

What is Strength & Conditioning?

The Strength and Conditioning group training sessions will combine mobility and flexibility, aerobic exercise and resistance training in varying amounts, to help you develop strength, cardiovascular fitness and prevent injury.

What is General Pilates?

The General Pilates class will have a full-body focus and develop your flexibility and mobility, stability and control through a variety of floor-based movements.

Christmas Timetable 

Monday, 21st December
  • Strength & Conditioning at 6:00 am with Jonathan
  • General Pilates at 6:30 am with Amy
  • Strength & Conditioning at 1:00 pm with Bladen
Tuesday, 22nd December
  • Strength & Conditioning at 6:00 am with Jonathan
  • Strength & Conditioning at 1:00 pm with Bladen
  • General Pilates at 6:00 pm with Amy
Wednesday, 23rd December
  • Strength & Conditioning at 6:00 am with Jonathan
  • General Pilates at 6:30 am with Amy
  • Strength & Conditioning at 1:00 pm with Jonathan
Thursday, 24th December
  • Strength & Conditioning at 6:00 am with Jonathan
Friday, 25th until Monday, 28th December (All inclusive)
  • Nil
Tuesday, 29th December
  • Strength & Conditioning at 6:00 am with Jonathan
  • Strength & Conditioning at 8:30 am with Amy
  • General Pilates at 6:00 pm with Amy
Wednesday, 30th December
  • Strength & Conditioning at 6:00 am with Jonathan
  • General Pilates at 6:30 am with Amy
  • Strength & Conditioning at 8:30 am with Jonathan
Thursday, 31st December
  • Strength & Conditioning at 6:00 am with Amy
  • Strength & Conditioning at 8:30 am with Jonathan
Friday, 1st January:
  • Nil
Saturday, 2nd January:
  • Normal group training schedule returns
 
Healthy Christmas

‘Tis the season | 12 ways to keep on top of your health goals

1. Eat a good breakfast

The easiest way to a healthy Christmas is to eat a good breakfast. Skip breakfast, and you may fill up on sugary snacks midmorning, or overindulge at that office lunch. So make sure you make your first meal of the day your most nutritionally balanced. Opt for sugar-free muesli, Greek yoghurt, smoothies or eggs to get your day off to the best start.  

2. Get out of the house

Make the holidays a family affair and plan outdoor activities where everyone is involved, like a long walk after a particularly heavy meal for example. Exercise doesn’t need to be at a gym – use summer to change up your regular exercise, like a beach run instead of hitting the treadmill.  

3. Prioritise your workouts in the morning

While everyone’s having a lie-in, get your workout over and done with – getting your heart rate up and working your muscles will help metabolise all that excess festive “spirit” later in the day. And can indulge when everyone else remarks, “Oh, come on! It’s Christmas…  

4. Celebrate the seasonal flavours

Unlike our northern hemisphere friends, an Australian Christmas falls in the midst of our summer, when a smorgasbord of fresh seasonal produce is available to all. Add to that our love of Asian cuisine, and its inherently lighter dishes, and you have a recipe for a healthy Christmas lunch that doesn’t include potatoes three ways and stuffing.  

5. Swap out the sweets

Instead of turning to the traditional mince pies, chocolates and fudge, opt for fruit skewers, frozen mango bars and icy poles as the treats in which you indulge. Perfect for a hot Australian Christmas Day.  

6. Engage Your Brain

While it’s tempting to zonk out in front of the TV after a big meal, keep your mind active by playing games like Trivial Pursuit or Charades. It’s a great way of getting everyone together, and exercises your grey matter. If you aren’t a ‘game’ person, engage your mind by setting up any new gadgets, such as Playstations, iPads, mobile phones or laptops.  

7. Do something active every day

Set aside at least 20 minutes a day for some kind of fitness training – it doesn’t matter if it’s a brisk walk, yoga, a jog, Pilates or enthusiastic karaoke dancing, as long as it gets your heart rate up and moves those muscles.  

8. Find a workout buddy

If you can find a supportive workout buddy, that’ll help a lot – you can help keep each other on track so you don’t fall off the health wagon in December.  

9. Drink less alcohol, more water

Christmas in an Australian summer means dehydration is a real danger, especially if you’ve been hitting the booze. Reward your backyard game of cricket with a glass of water rather than a cold beer for a more healthy Christmas.  

10. Keep regular sleep patterns

Good health requires consistent, high-quality sleep, but this can sometimes be a challenge because of the new stresses that Christmas-time brings. Add in the hot weather and it can be tricky to get the sleep you need. Try and stay on top of your sleep patterns so you don’t ‘crash and burn’ from fatigue.  

11. Use common sense at the Christmas table

When it comes to eating over this Christmas, eat smart: choose more turkey, salad, vegetables and fruit, and less ham, cake, pudding and chips. Give soft drinks a firm no and keep your portion sizes under control.   

12. Keep stress to a minimum

‘Tis the season to be jolly’ but jolly is the last thing many of us feel with overspending, cooking, cleaning, endless ‘to do’ lists and visitors we could do without. Try to keep a sense of humour and proportion. Is it really the end of the world if the carrots are overcooked or if the table setting isn’t perfect? Remember, Christmas (and Aunt Ethel’s disapproving glare) is just one day out of 365. We can help you have a healthy Christmas and stay fit over this crazy period, and beyond, with a tailored program designed to get you at your best. Contact us today.