Is your 2022 goal to exercise consistently each week? This goal may sound simple on paper but we find that many of our members struggle with getting in the activity levels recommended by the World Health Organisation. Missing workouts happen for a multitude of reasons, but some of the most common reasons to miss a workout (that you can control) are:

• Lack of motivation or excitement to exercise
• A busy schedule prevents you from exercising
• Feeling sore from previous workouts

Combatting these common barriers are key to achieving your goals and being strong enough to handle your lifestyle. So here are our top tips on how to build up to 5 exercise sessions a week and be consistent in your training!

• Understand and implement the WHO recommendations of physical activity

Current guidelines on physical activity for Australian adults are:

• • 2.5-5 hours per week of moderate-intensity exercise
  • 1.25-2.5 hours per week of vigorous-intensity exercise
  • Or a combination equivalent to the above
  • At least 2 days of strength training
  • Activity on all days
  • Sit less and move more!

By using these recommendations as a guideline to build your training schedule, you’ll easily hit your activity goals. Achieving the recommended activity guidelines will enable you to live a long & healthy lifestyle.

• Find an exercise that you love! 

If you’re going to be exercising for over 7 hours a week, it better be something that you enjoy doing otherwise you’re not going to do it! Finding movement that you enjoy is half the battle and requires some trial and error. By being a Health Club Member, you have a variety of group classes available to you,  so you can easily trial different types of exercises. Your Health Mentor can also guide you to work out what sort of movement your body enjoys. Our only recommendation is to make sure there is an element of strength training in your routine to hit that WHO recommendation!

• Don’t go from 0-100 too quickly. Take your time and build up your exercise regime!

When you’re commencing an exercise program, we recommend utilising an exercise professional to help plan your training loads to maintain your motivation and prevent injury. This could initially look like: 1 PT session and a couple of group classes or independent training sessions each week.

Then once you start to feel comfortable, start to incorporate more classes or training sessions gradually. Try adding 1 extra workout in each week over a month to get up to 5 exercise sessions. When you’re at this stage of exercising, it’s important to balance your training loads to avoid injury and severe muscle soreness. A balanced exercise regime can look like 3x intense sessions (e.g. strength class, HIIT, long run) and 2x restorative sessions (e.g. pilates, yoga, bush walks). As your fitness levels increase you can include more intense sessions as long as your recovery is on point!

• Prioritise your recovery! 

Your recovery post-exercise is just as important as your actual training session. By recovering effectively, you’ll be able to consistently train every day without severe muscle soreness or injury getting in the way! If you’re participating in group classes, we always recommend staying for the cool down component of the class to calm down your breathing and stretch out your muscles before going about your busy day.

Sleep, nutrition and stress are also things that can impact your exercise recovery. We recommended working with a Dietitian and your Mentor for advice on how to manage these factors to improve your performance and achieve your goals!

We hope you found this blog helpful in guiding you to achieve your 2022 goals. Feel free to chat about this with your Mentor and any of our team members. See you in the gym soon!      

Did you know that Healthfix offers Yoga classes for our community? Yoga is a broad system encompassing philosophy, physical movement, meditation and daily living – and that’s really just scratching the surface. What sets the physical practice of yoga apart from other disciplines such as Pilates is that yoga is strongly introspective, which can, for some people, transcend to an energetic or spiritual awakening. Yoga is all about calming the mind and obtaining clarity of thoughts, which helps us live a more joyful life.

What sets Healthfix apart from other yoga studios is that we pride ourselves on our client centred, evidence-based, multidisciplinary approach to achieve optimal client outcomes. Every yoga class allows for our accredited yoga instructors to take the time to attend to each student’s development and form, ensuring you get the most out of your time on the mat. Healthfix’s team of professionals work together to get you to your fittest, at your pace.

That’s why we have listened to our community’s requests and developed two new yoga classes!

Introducing Yoga Flow. A class where you can move with your breath and create space in your body and mind. Classes integrate traditional yoga postures with functional movements, that are designed to address common areas of tension and weakness. Many options are provided so that you experience a level of challenge that is appropriate for you, allowing you to safely progress your practice and build awareness. You will leave feeling balanced and connected to mind and body. No props required, all fitness levels are welcome. This class is held on Tuesdays at 6PM

Introducing Yoga Revive. A restorative class focusing on supported and relaxing postures that allow the body release, and the mind to unwind. This practice relieves tension in tight muscles you didn’t even know were tight! A focus on deep breathing allows the mind to find a meditative state. This is very calming for the nervous system, thereby supporting you in times of stress. Props include supporting materials like yoga blocks, cushions, pillows, and a blanket. You want to be as comfortable and cosy as possible! This class is held on Fridays at 6PM

Ready to try a class? Our yoga classes are held on Tuesdays and Fridays at 6PM over zoom during this lockdown. The perfect time to wind down from work and settle in for the night.

There are 3 ways to get started in our Yoga classes;

1. With a FREE trial to make sure that we are the right fit for each other.
2. Using a Class Pass which you can prepay 10 – 20 classes at a discounted rate
3. As a part of our health club membership where all classes are free and you can receive the added benefits of discounted one on one sessions with our other services as well as being allocated a mentor to help you navigate remaining in optimal health at this important time in your life.

 

Book in for your first class online, give us a call on 02 8065 0445 or fill in the form below for our team to reach out

Over the past 8 weeks, our community has battled many challenges. From working form home to home schooling to social isolation and the stress of having our routines thrown out the window. That’s why our team at Healthfix, would like to take this opportunity to host an online wellness retreat for our community reflect and prepare for life out of lockdown.

We would like to invite all of our health club members to join our team on Friday the 3rd of September for this online wellness retreat. Over zoom we will be hosting a group wellness coaching session and a rejuvenating stretch based pilates class. The intention of this event is to emphasise the importance of self care and develop the mindset to ensure you are thriving through lockdown. Not just surviving day to day. This event will also be an opportunity for our community to connect virtually and support each other through challenging times.

This event will be led by our Member Experience Manager and Certified Wellness Coach, Mark Wilson. Mark will be taking the group through a wellness coaching session on reflection and gratitude during challenging times. This session will help all members feel connected, supported and inspired so we highly recommend everyone attending this session. Following the wellness coaching session, our pilates instructor, Amy Yeoland, has designed a rejuvenating and relaxing pilates class. Designed to help reset your body for the weekend.

This event will commence at 5PM on Friday the 3rd of September, and is exclusive to our health club members. If you’re a member and are interested in coming along, fill in this form to RSVP your attendance and we look forward to see you at the online retreat!
Take Care, Team Healthfix

In the message section of the form, please input ‘RSVP’ and our team will do the rest!

Calling all future mums to be. Healthfix has developed a new program to help you prepare mentally and physically for birth and motherhood in a safe, supportive and sustainable way.

Our Women’s Health Team of pelvic floor physiotherapists and Pilates instructors have developed a brand new Pilates program that is designed to help you build pelvic floor awareness and posterior chain strength to support you during pregnancy and beyond.

The goal of our Pilates classes are to –

1. Build lower body and posterior chain strength to support you in carrying your growing baby through pregnancy.
2. Build upper body strength and endurance to help prepare you for carrying your new-born and breastfeeding.
3. Develop hip stability and pelvic control to assist you in a safe labour and delivery.
4. Lengthening and strengthening your adductor thigh muscles to help support the weight of your growing baby belly and providing your more leverage to push during labour.

Exercise is a safe and beneficial thing to be doing throughout your pregnancy as it can help reduce common pregnancy symptoms and improve your overall health during pregnancy and post-partum. Exercise during pregnancy has proven to help:

• Reduce symptoms of morning sickness, insomnia, stress and anxiety.
• Improve psychological well-being.
• Assist with weight management and prevention of gestational diabetes.
• Reduce and prevent lower back pain.
• Improve labour outcomes by improving pelvic endurance, awareness, stability and strength.

Wanting to get started with pregnancy Pilates today? Here’s the next steps. Our classes are hosted in-person at our North Sydney gym or you can join over zoom from home! Classes are on Thursday evenings at 6PM. To sign up for a class, fill in the contact form below. Our team with respond with the required forms needed to register and make sure you’re safe to exercise. Then, there are 3 ways to get started.

1. With a FREE trial to make sure that we are the right fit for each other.
2. Using a Class Pass which you can prepay 10 – 20 classes.
3. As a part of our membership where all classes are free and you can receive the added benefits of discounted one on one sessions with our other services as well as being allocated a mentor to help you navigate remaining in optimal health at this important time in your life.

We look forward to hearing from you!

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.