Top up your body bank, ease your stress, get moving and hike for hearts! Check out all the latest and don’t forget to secure your spot in a regular class, a holiday class or book the online B.A.S.S.

STAYING strong This Summer

5 TOP TIPS to top up your Body Bank

HIKING FOR HEARTS

Anna-Louise has just been named the National Patron for this amazing event

Summer Holiday Classes

Check out some great classes

These are our 5 TOP TIPS to keep your Body Bank topped up over the summer using the B.A.S.S.

1. HABITS

Link places you go to every day to remind you to do your B.A.S.S. Check out our Kitchen, Bathroom, Office or even Beach B.A.S.S if you need some inspiration .

2. STRENGTH

Endless research shows one of the best things we can do for our body & mind is strength training. It helps our mental health, our bones, our balance, reduces our cancer risk, helps us cope with stress better and improves our sleep.

3. HUFF & PUFF

Cardiac health is also vital for helping us feeling younger for longer……and it doesn’t have to be much. A little marching on the spot, or fast feet can get you huffing and puffing in no time.

4. SLEEP

Sleep is like a legal performance-enhancing drug. Did you know some elite athletes aim for 12 hours of sleep each night. Roger Federer used to sleep 10hrs a night and then add a 2-hour nap during the day. He was even quoted as saying he would get injured more easily when he wasn’t getting enough sleep. Try a bit more huff and puff during the day, to help your sleep at night.  

5. RELAXATION

We all feel more resilient when we get some time to relax. The new year is a great time to prioritise this. It could be a few minutes of breathing exercises (3 in, 6 out), some core reboots as we lie down, some meditation, or just time away from our devices and screens. Start 2023 with some dedicated time to relax. It can help to set up some good habits to take you into the new year feeling refreshed & recharged. 

We look forward to seeing you back in class for a fabulous 2023.   

One of the single biggest things that will affect your long-term mental and physical health is stress. 

The stress response was meant to be in response to an acute crisis, a short-term physiological surge that would get you away from a lion. It was meant to be short/sharp and physical.  

The trouble is as humans we are now turning on that acute stress response in our heads by worrying about potential and anticipated stressors. This is switching our stress system on for too long and too often.   

What can we do? 

Recognise when your body is giving you the PHYSICAL signs that your stress response is stuck on. Some of these might include – headaches / neck pain / upset tummy / losing your voice / shingles / back pain / neck pain / tiredness / mouth ulcers / cold sores.

Use PHYSICAL things to dampen it down: (listen to the radio chat to understand what these are!).

• FAST ARMS exercise

• 3/5 BREATHING

• POND SETTLING WALKING

• DOWNLOAD YOUR WORRY (on paper)

Want to know more? Listen to this great chat Anna-Louise had with Richard Glover on the ABC recently.  

If life is just too busy and you can’t commit to class next term, then sign up to receive your favourite weekly online B.A.S.S.

Each Sunday you will receive an email with 4 new exercises from the B.A.S.S routine of your choice. Simply watch the video anytime to take you through the simple 2 minute daily routine. 

Note that if you sign up for Term 1 class, you receive the BUSH B.A.S.S. complimentary with your class.

GETTING MOSMAN SENIORS MOVING

Anna-Louise recently spoke at the Mosman Seniors Lunch. It is such a fantastic opportunity for people to connect and learn.

Anna-Louise taught them about their Body Banks and even managed to get the whole crowd marching and singing ‘Row Row Row Your Boat’ as they worked on their huff and puff! Watch the video below.

We had a great night in the city celebrating the launch of our colleague Robyn Gant’s Advanced Foot & Ankle Therapy ONLINE course. Anna-Louise was MC for the night, and our physios Maria, Dimity and Melissa made great team captains for the foot trivia! 

Robyn is an expert foot and ankle physiotherapist who has worked in combination with the Physiocise team for years. This new online course is for physiotherapists and Allied Health professionals who want to develop their expertise in feet.

Do you love nature and like to walk with your friends every week? Would you also like to feel less tired, have more energy, sleep better and feel stronger? Then sign up for Coastrek!

Anna-Louise has just been named the National Patron for this amazing event which has raised over $ 50 million for charities such as Fred Hollows and Beyond Blue. This year they are proud to partner with the Australian Heart Foundation to combat the single biggest killer of women…heart disease.

Coastrek is a team trekking challenge with the aim of getting more women moving in nature. In teams of four, choose between walking 30 km, 45 km or 60 km (gulp!) on Sydney’s spectacular coastline on Friday 24 March 2023.  

Feel yourself getting stronger and fitter every week.  

A final bonus - you’ll discover the most beautiful parts of Sydney’s Coast with your friends as you train.   

Register now. Early Bird finishes December 4.  

Summer Holiday Classes

Make the most of the long summer break and keep your body topped up. We have some great holiday classes on offer. Spaces are limited so be sure to book in now. You can attend in person or online.

Join us in Term 1

Start 2023 off feeling strong! We have an array of classes – from posture, core and strength, to women’s health, Strong Bones & Slip Saver.
Book online, call reception to pay via credit card.