August 2019 Newsletter

Editorial

Love August!  It marks the beginning of the last part of the year and my birthday is at the end of the month J  It’s so easy to write off a third of a year and start planning for Christmas, but I’m determined to live more in the present this year and not wish the year away !  Being and staying present isn’t easy when you have a head full of things to do, lists to tick off and things to worry about – but…… we are so much better off if we can step away from the havoc and breathe.  Whether that means taking 10 mins a day to meditate, going for a walk outside at lunch time, reading a book in the sun during the day or exercising without thinking for half an hour a few times a week.  Pick what suits you best and if you set aside the time to slow things down you and those around you will feel a lot better. 

Have a great month - jules x 

Warming up this Winter

Winter is coming. No, actually, it’s already here. We are well into the snotty, sneezy season and whilst you may be cursing your flu vac for not doing it’s job (trust us, it has), it can be hard to stay motivated in the chilly season when everyone around you is dropping like flies thanks to the common cold. At times like these, bunkering down with a warm bowl of soup and curling up on the couch in your pj’s seems like the best way to see the season out.
But just poke your head out from under the doona and have a read of our Winter Wellness Special to discover how to stay motivated and healthy (and hopefully injury free) this nippy season!

Clinic news:

We said goodbye to Renee last month as  heads off to live closer to Uni where she is studying Medicine.  We’ll see her back in the clinic in her semester breaks so it’s not a forever goodbye.

Deb, Lisa and Julie are about to start their PINC cancer rehab certification course – they will finish in December and we will be relaunching our Cancer rehab services then.

Mel has left for her maternity leave and Caroline also finished up this month to have her baby.  We can’t wait to see our new little Revive additions. 

We are a little short staffed at the moment particularly on Saturdays  but we are actively looking for our next physio team member.  Stay tuned for more information about a new physio joining us soon !

Women's wellness summit  - free event 

Come and join us for our inaugural women's wellness summit- the first of a series of seminars where we will discuss all things wellness for women.  The first is all about menopause - we have a great line up of speakers including Dr Jane Howard (Sexual Health Physician) from the Lillian Cooper Centre and a local naturopath Trudy Cadoo, plus our 2 amazing women's health physios Jess and Molly.  This is a free event but we do need you to RSVP for catering and seating.

Winter Injury Prevention

With it coming into the snowy season, winter sports are a great way to keep active and fit (and a great excuse for a holiday too!!) However, people need to be aware of the injury risks when partaking in the winter sports such as skiing and snowboarding.

A lot of participants start doing these kinds of activities without preparing themselves properly and are unaware of the potential risks involved with these types of sports.  Good preparation is essential as snow sports are not only physically demanding, but also quite foreign to a lot of us.  They involve quick reflexes, flexibility, speed, strength and endurance.

To prevent winter sports injuries ensure that you:

Prepare

Involves undertaking preparation training to build up fitness and strength

Partake in lessons if needed

Assess the weather conditions

Wear the right gear

Get professional help when hiring gear so that your equipment suits your size and skill level

Wear correct headgear

Ensure boots are comfortable and fitted

Layer clothing so you can remove layers to control your body temperature

Learn good techniques and practice

Be aware of the grades of the ski runs

Always inform someone of where you are going

Make sure you have adequate rests, nutrition and hydration to help prevent injuries

Staff Top Tips for Staying Motivated this Winter

Go in the middle of the day when you can so that you can make the most of the winter sun.

Have a workout buddy to keep you accountable.

Buy yourself a new winter workout wardrobe.

Workout indoors so that you don’t have to battle the cold.

Eat porridge!

Do exercise you enjoy.

Be kind to yourself and allow yourself rest days if you are unwell

Winter Nutrition

A healthy immune system can help ward off the germs that cause colds and the flu, as well as minimise the duration of your illness. Here are a few tips to ensure your immune system is prepared for the cold and flu season.

The immune system needs a healthy dose of vitamins and minerals to keep its energy up. Vitamin C is essential to help boost your immune system. Its high antioxidant levels and other properties help protect your cells from substances that damage the body. Deficiency in Vitamin C leads to delayed wound healing, inability to properly fight infections and impaired immune response.

Choose fruit and vegetables that are in season, aiming to eat five serves of vegetables and one-two serves of fruit a day. Ensure you consume red meat also which is high in zinc and iron. These two minerals help boost your immune system.  Infections can be reduced with increased zinc consumption which is found in oysters, poultry, eggs, milk and unprocessed grains.

Adequate amounts of probiotics or friendly flora is valuable in restoring levels of the healthy bacteria in our body to protect us from other infection. Foods include kerfir, yoghurt, sauerkraut, kombucha or kimchi.

Garlic also contains compounds that help the immune system fight germs. These have been shown to boost the disease-fighting response of some types of white blood cells in the body when they encounter viruses, including the ones that cause the common cold or flu. Garlic can be crushed, chewed or sliced to produce allicin, which is thought to give garlic its immune-boosting properties.

Soups are a great uncomplicated and economical meal which can incorporate various immune boosting foods- including veggies, red meat, herbs, spices and legumes.  A soup can be low fat, include a valuable source of protein, be high fibre and low GI. Adding spicy food to your meals is another easy way to boost your immune system.

Drink plenty of water each day (6-8 glasses) to maintain hydrated as well as adding herbal teas such as lemon and ginger to soothe a sore throat. Honey has a variety of antibacterial and antimicrobial properties. Herbal teas have various benefits for our body including keeping our body  temperature warm, the polyphenols in green tea help stimulate production and activity of specific cells associated with combating viruses.

Your sun exposure may decrease in winter which can lead to low Vitamin D levels, therefore, ensure you are consuming foods such as oily fish or fortified milks and yoghurts to maintain a balanced Vitamin D level.

Overeating tends to be more prevalent in the winter months which has an impact on the immune system. Healthy eating and energy intake is important and has a positive impact on the immune system and function.  Tips to control your portions include eating off a smaller plate and avoid going for seconds or snacking, have a variety of healthy snacks ready to avoid calorie dense snacks and reserve half of your plate for vegetables to keep you full.

Last tip is to ensure you stay fit and active, maintain your physical activity even if it’s cold outside, finding an indoor sport option if preferable. 

SAVE WITH OUR PILATES/EXERCISE THERAPY START UP PACK

Start Pilates/ETS with us in August and save !

$525

PACK INCLUDES:

Initial assessment and program with a physio

2 more one on one private sessions

10 small group sesisons

Valued at up to $970 (full price services)

SAVE UP TO $445

T’s and C’s apply to all packs and offers

Meet Our Newest Physio Deb

1 - How long have you been a physio for and where did you do your study?

I graduated from Auckland University of Technology 15 years ago...time flies when you are having fun!!

2 - Do you have a specialty area of physio, or an area that you prefer to work in?

I started my career in the sporting industry and have been fortunate to work in a number of physiotherapy fields throughout NZ, UK and now Australia. I have a special interest in knee rehabilitation pre- and post-operatively. I am currently studying to become a PINC physiotherapist for cancer rehabilitation and are looking forward to assisting patients through their recovery. 

3 - How do you stay motivated to keep fit and healthy during winter?

I have to stay fit to keep up with my active son! I find being involved in social sport and group training sessions keep me accountable. 

4 - What's your preferred winter activity?

Snowboarding!

5 - What's your number one tip for staying injury free during the cooler months?

Keep moving - rolling and stretching.