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Focus For Life

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25.01.2022 There isnt a person out there who hasnt come across different weight loss tips on this app. From the crazy diets and latest supplements being pushed by social media influencers to the (at times) misleading advice shared by your relatives there is a lot and it can be daunting Well what does the evidence say? ... Here are 5 golden EVIDENCE-BASED strategies to assist with your weight loss journey. Have a read below for more information on each strategy: . 1. Cut out added sugar: Not only is a diet consisting of high added sugar detrimental to your health (causing diabetes, heart disease), studies show it is also strongly linked to obesity. On average adult men should consume no more than 37.5g of sugar per day, and 25g for adult women something Australian adults are averaging well beyond 2. Portion Control your healthy meals: Controlling portion sizes has been shown to be an effective and simple way to lose weight. Add in healthier, more nutritious foods like fruits & vegies, whole (REAL) foods and higher protein and youre setting yourself up for long-term, sustainable weight loss 3. Quality sleep: Studies have shown that besides having a healthy diet and exercising, sleep is just as important with an increased risk of obesity associated with poor sleeping habits 4. Drink enough water: We have all heard this one before but water has been shown to boost our metabolism and may even be effective in reducing our appetite and portion sizes! 5. Exercise : Both cardio and weight lifting will go a long way in helping you lose fat but also with maintaining your muscle mass BUT youve got to keep it regular! By no means is this list exhaustive and there are a bunch of other things that could help you on your weight loss journey. If you or anyone you know could use some extra help and motivation to get started/keep going please feel free to get in touch! #weightloss #exercise #sleep #hygiene #health #weightlossjourney #fatloss #gym #diet #diabetes #water

25.01.2022 WHY is it so hard to get some good sleep?! Following up from our blog post this week (which can be found on our website focusforlife.com.au), here's a post on: 1. The importance of a good night's rest ... 2. The effects of having bad sleep 3. How to improve our sleep! Check it out and let us know what you think! #sleep #medical #healthylifestyle #life #lifestyle #health #healthy #meditation #yoga #night #rest #relax

25.01.2022 DID YOU KNOW that strength training in the gym or at home can help us stay functionally independent as we age? You're never too old to start! #exercise #health #healthyaging #elderly #agedcare #gym #strength #fuctionaltraining @ Anytime Fitness

25.01.2022 READ: As per the government's new shut down guidelines, all Focus For Life services at @anytimefitnessminto will be suspended indefinitely. We will inform you of any updates in the future. Thank you! WATCH:... A quick clip on the important of isolating/social distancing. It's not always about infecting yourself, it's about being a person who could spread it to others. #stayhome #covid_19 See more

23.01.2022 Exercise provides a crucial alternative/supplement to management of a large variety of different health conditions. Exercise physiologists are specialists in prescribing the CORRECT type of exercise for the management of these conditions. ________ A few shots from today at @anytimefitnessminto !... #health #gym #rehabilitation #physicaltherapy #exercise #resistance #strength #medicine @ Anytime Fitness

20.01.2022 Osteoarthritis . At the ends of our bones, we have cartilage that protects and cushions our . Over time (depending on different factors) this can wear down, leading to what we call Osteoarthritis (OA). (At times this can feel like your joint - e.g your knee - is grating .) OA is the most common form of arthritis (affecting around 10% of Aussies). . Some of the symptoms include pain, stiffness, swelling, and loss of flexibility . Some risk factors that can increase ...your likelihood of developing OA are old age, sex (women ), obesity, previous joint injuries, repeated stress on joint and genetics. . Progressive resistance training can help strengthen the muscles around the joint (and reduce pressure) while also reducing pain experienced . In extreme cases, people with OA may need injections or even surgery as a treatment . #exercise #adductors #groin #rehab #sport #footballtraining #strengthandconditioning #exercisephysiology #strain #physicaltherapy #osteoarthritis #osteopathy #arthritis

20.01.2022 Wishing all the great fathers out there a blessed day!

19.01.2022 KNEE STRENGTHENING/PAIN EXERCISES Strong and healthy knees are important for pretty much EVERYTHING we do in our daily lives! If you feel pain, instability or/and weakness in your knees and haven't yet gotten in the gym - give these exercises a go at home! All you need is a resistance band ... As always, this is only a general guideline. See a specialist for more tailored exercises! #exercise #rehabilitation #exercises #physicaltherapy #exercisephysiology #exerciserehab #injuryprevention #knee #legs #legday #glutes #quads #hamstrings

19.01.2022 A report published in 2019 on Chronic Insomnia Disorder in Australia, revealed that 6/10 of the study's respondents reported experiencing symptoms of sleep disorders. When we talk about optimal health, sleep is often overlooked - despite being as vital as regular exercise and a balanced diet. But why is it so important, and what are the benefits of a good night's sleep? Check out our new blog post --->... http://www.focusforlife.com.au//im-so-tired-how-do-i-impro #sleep #health #exercisephysiology #healthcare #medical #meditation #physicaltherapy #gym

19.01.2022 CLIENT OF THE MONTH - March! Anyone that comes in to our Keep Moving group sessions at @anytimefitnessminto would know how hard Khang works! ... He's here 3 times a week, pushing himself beyond what we thought was capable! Keep it up Khang! #exercisemotivation #exercises #exercisephysiology #rehab #sydney #campbelltown #gym

18.01.2022 FOOTBALL SPECIFIC EXERCISES Football season is almost back! Most teams have got the all clear to start training, and a lot of us will be returning to the parks after a long time off! - As exciting as it is, it's important to remember that this long break means that a huge amount of returning players will be deconditioned - less fit, less muscle, less strength. -... It's crucial that before they get back into high intensity training sessions (+ games in July) that we work on building both their aerobic capacity (fitness) and strength -> to reduce the risk of injuries and maximise their performance! - Check out these 6 exercises that can be done both at home and at training that will help both increase strength and prevent the occurrence of injuries. - 1. Split Squats 2. Push ups (+ variations) 3. Bridge + Hamstring Walkout 4. Superman 5. Groin strengthening 6. Core #footballtraining #football #soccer #strength #workout #homeworkout #muscle #injuryprevention #sport #legs #mobility #yoga #resistance #weights #fitness

18.01.2022 BICEPS TENDINITIS (Inflammation of the biceps tendon) If you feel pain at the front of your shoulder, especially when lifting weights, your bicep tendon (long head) could be irritated! ... What would that look like?? Swelling, redness, PAIN, limited movement and weakness There's a few things that could put you at increased risk like: - poor flexibility - weak - inadequate warm up Improve your RANGE OF MOTION + STRENGTH to get you back to #rehab #fitness #physicaltherapy #rehabilitation #physiotherapy #recovery #physio #health #training #prehab #exercise #mobility #physiotherapist #injury #therapy #fisioterapia #addiction #strength #workout #wellness #motivation #shoulderworkout #gym #massage #physicaltherapist #movement #injuryprevention #fit #bhfyp #shoulder

16.01.2022 LAKEMBA Catch us at Houfani Family Practice in Lakemba every Thursday morning! #exercisephysiology #health #exercise #rehab #injury #weightloss

16.01.2022 Allied Health Focus || We're taking a deeper look at all the different types of Allied Health and the great work they do to help their patients! First off: Speech Pathologists. ... Thank you to @learning_insteps for helping us out with this post! #alliedhealth #health #medical #medicine #speechtherapy #speechpathology #education #therapy

15.01.2022 A more modern approach to managing soft tissue injuries. PEACE & LOVE encompass the rehabilitation continuum from immediate care (PEACE) to subsequent management (LOVE). For more on this rehab model check out:... https://bjsm.bmj.com/content/54/2/72 #injury #rehabilitation #rehab #muscle #sport #strain #tear #hamstrings #gymlife #football #basketball

15.01.2022 LOW BACK STRENGTHENING W/ BANDS || A key part of Low Back Pain rehab is the strengthening phase. The body works like a chain, so it's important to strengthen all muscle groups that work closely with the Low Back region.... Grab a band and give these a go! **REMEMBER that these exercises are only guidelines and examples, so see a professional if pain persists! #rehabilitation #rehab #physicaltherapy #physiotherapy #exercise #gymnastics #gym #yoga #lowerbackpain #lowbackpain #strength #theraband #glutes

15.01.2022 Workout Wednesday | Ep. 4 Ramadan Mubarak everyone! This week we've got something a little different.... Give these stretches a go at home to help keep you feeling flexible and relaxed! #home #stretching #exercises #homeexercises #healthylifestyle #yoga #posture #relax #StayActive #stayhome

15.01.2022 Presenting to you: February's Client(s) of the Month Heather & Rob have been attending our classes right from the beginning - working hard consistently every week! Well done guys! ... #exercise #exercisephysiology #rehab

14.01.2022 "How exercise saved my clicky knees" Great article on the importance of strengthening our muscles - and some interesting points on misconceptions related to joint "clicking"! Have a read ... #exercise #gym #muscle #bone #bonehealth https://www.smh.com.au//how-exercise-saved-my-clicky-knees

14.01.2022 EXERCISES FOR TEACHERS/OFFICE WORKERS || . Teachers are focused on educating the leaders of tomorrow - and with that comes a whole lot of pressure and stress (both mental and physical). Exercise is a great way to help manage this! ... . BENEFITS: Boost in mental health and energy levels Relieve muscular pain and muscle tightness Keep you fit and strong Improve sleep quality and stress relief . Start your journey today! #healthy #health #teachersofinstagram #exercise #rehab #stretching #yoga #teacher #healthyteachersaus @just_stamp_it @healthyteachersaus

14.01.2022 It's the beginning of Autumn! We're still working very hard at @anytimefitnessminto !

13.01.2022 GROIN (Adductor) STRAIN REHAB || A look into a rehab session with someone recovering from an adductor strain.... Pain Management Stretching + Mobility Strengthening BIG thank you to @yusuffmoussa for letting us shoot this. #injury #gym #muscle #rehabilitation #rehab #groin #adductors #adductorstrength #glutes #health #physicaltherapy #exercise

13.01.2022 Have you heard of active assisted range of motion exercises? To improve his shoulder range, this client is using some assistance to help him fully complete the movements that he would be otherwise unable to perform. #shoulderworkout #rehab #injury #muscle #joint #rangeofmotion #physicaltherapy #physiotherapy #exercise #physiology

13.01.2022 DID YOU KNOW that you can still see an exercise physiologist while you're at home? And it's Medicare covered! Good way to stay on top of your health and maintain your fitness! Exercise Right

13.01.2022 So what’s all the fuss about collagen supplements? Perhaps you’re used to buying it in a face cream and have some questions about how it works in an oral supp...lement or powder? Well firstly, collagen is actually the most abundant protein in the whole entire body! It comes in two forms (I and II) making up the structural proteins for your skin and bones - so it’s got a pretty big job Collagen powders are generally ‘hydrolysed’ - meaning more bioavailable and readily absorbable by the digestive tract when consumed Here are the main science-backed health benefits of consuming collagen: Improving skin elasticity and hydration Relieving joint pain as it helps strengthen the integrity of cartilage Preventing bone loss and improving bone density - reducing risk of osteoporosis Boosting muscle mass and preventing muscle wasting and sarcopenia Promotes heart health as collagen supports our artery wall and prevents them becoming stiff Natural sources of collagen include bone broth (due to gelatin component) and any piece of meat/chicken/fish that contains connective tissue or skin However, the collagen in supplements has already been broken down (hydrolysed) which is why it’s thought to be absorbed more efficiently than the collagen in foods

11.01.2022 Its National Pain Week! We met with Dennis to bring you his story of how EXERCISE helped him reduce his back pain. After more than five years of living with b...ack pain, Dennis was referred to an Accredited Exercise Physiologist through a friend. Pain was dominating his life. He was having frequent episodes of 8 out of 10 pain in his lower back and found himself limiting his daily activity for fear of causing further injury or pain. Dennis started working with Dr John Booth at RehWork Rehabilitation and Consultancy 3 years ago and now self-manages his exercise program 3 days/week in a gym. Its given me a better quality of life. Ive got reduced pain and more mobility. Im able to move without experiencing the amount of pain I had before, says Dennis. Apart from physical pain, Dennis has also noticed a change in his mental health too. Its given me a sense of feeling holistically better. In the sense, its not just movement, my mind is in a better place too, says Dennis. Find an Accredited Exercise Physiologist near you: https://www.essa.org.au/find-aep/ #ExerciseRight #NPW2020 Chronic Pain Australia

11.01.2022 FFL Workout Wednesday | Mobility Last week we had stretches, this week mobility exercises! Mobility exercises are great for helping you improve your range of motion and for relieving any stiffness in your muscles and joints. They also have the added benefit of stress relief.... . This makes them perfect as a warm up before exercise or even as a daily stretching routine. . Check out this list of mobility exercises (some are challenging!) and give them a go! #home #stretching #exercises #homeexercises #healthylifestyle #yoga #posture #relax #StayActive #stayhome #mobility #joint #muscle

10.01.2022 Just a REMINDER that you aren't defined by what your scan shows! Pain isn't always the direct cause of what is shown on the MRI - have a look at the scan results in PAIN-FREE people in the photo. At the end of the day, we treat people not their scans. You can live a perfectly normal, pain-free life despite what your initial fears suggested. ... #exercisephysiology #rehab #gymlife #injuryprevention #mri #anatomy #xray #ultrasound #healthyaging #health #physicaltherapy #physiotherapy

10.01.2022 Back pain doesn't have to be as scary as you make it out to be!

09.01.2022 The Glute Bridge - A staple exercise in a range of different rehab and strengthening programs . BENEFITS include:... - glute , lower back and hamstring strengthening - relieve lower back pain - core stability - improved athletic performance (increased force production) . Check out these different variations + progressions! #glute #rehab #physicaltherapy #gym #exercise #yoga #physiotherapy #strength #STRONG #health #strongwomen #homeexercise #exercises #chiropractor

09.01.2022 Ramadan is the holiest month on the Islamic calendar and Muslims around the world partake in it. It's a time of sacrifice, worship and fasting - daily from sunrise to sunset. Fasting during Ramadan isn't prescribed to create excessive hardship on an individual, and there are times when you may be exempt from the obligatory act. . For some people with Diabetes, fasting during Ramadan may be harmful. It's important to know the risks in order to manage them. Some potenti...al risks and their symptoms include: . - Hypoglycaemia (low blood sugar): sweating , fast heart rate, dizziness - Hyperglycaemia (high blood sugar): headaches, extreme thirst, tiredness, blurred vision - Dehydration - Diabetic ketoacidosis (high concentration of ketones in the blood): dry mouth, thirst People with Type 1 Diabetes (especially if its poorly controlled) and poorly managed Type 2 Diabetes are at an increased risk of developing the above complications. . So, it is extremely important that if you fall into these categories to speak to your GP/Diabetes team about the best way to manage your situation. . Below are some general recommendations for fasting with Diabetes: 1.Make sure you are checking your blood sugar throughout the day (morning, afternoon, 2-3 hours after Iftar, before Suhur). It is advisable that you break your fast if your blood sugar is too low (under 3.9mmol/L) or too high (over 16.6mmol/L) and are experiencing the symptoms above. *Remember that you may be exempt from fasting if you are ill 2. Speak to your GP about adjusting the timing of your medications 3. Limit your consumption of sweets (can lead to high blood sugar) and make sure youre drinking enough water. Check out the post by Stephanie Russell - Accredited Practising Dietitian for a Dietitians advice on what to eat during Ramadan * Also NOTE: Dates are a common food to break your fast with but if you have diabetes make sure you aren't consuming more than 2 to 3 per day as they're packed with sugar 4. Exercise at light-moderate intensity at night (e.g, go for a walk). This will help regulate your blood sugar. We would like to wish you all a blessed Ramadan. Stay healthy and safe #Ramadan #healthy #diabetes #exercise Images obtained from International Diabetes Federation .

08.01.2022 Where to find us? We're located at various places around Sydney - with more coming! #exercise #physicaltherapy #physiology #health #gym

08.01.2022 Your health is our top priority! we are maintaining the highest standards of cleanliness throughout our club, with a robust cleaning a schedule to ensure a safe space for you to workout in!

08.01.2022 ELBOW PAIN?? - There's a number of reasons that you could be experiencing pain in and around your elbow joint. -... Highly common causes include conditions like tennis elbow and golfer's elbow - both as a result of inflamed muscle tendons due to OVERUSE! . (Something very common atm with people spending a lot of time on the computer). - You can manage this type of pain in a number of ways including painkillers, massages, injections BUT without a doubt EXERCISE (stretching and strengthening) would be one of the most effective long-term treatments . - So if this sounds like you, give these 6-7 basic exercises a go! #elbowpain #tennis #golf #rehab #exercise #gym #injury #injuryprevention #physiotherapy #physicaltherapy #tendon #BURSITIS #muscle #strength #stretching #yoga #sport #strain #rehabilitation #bicep #triceps #forearm

08.01.2022 Today is World Osteoporosis Day! A day dedicated to raising global awareness of the prevention, diagnosis and treatment of osteoporosis and metabolic bone disease. Where does exercise come into this? ... #osteoporosis #exercise #gym #rehab #physicaltherapy #health #medical #medicine

07.01.2022 New Location Alert Ingleburn Now servicing at Ingleburn Medical Centre every Monday and Tuesday afternoons!... #exercisephysiology #health #exercise #rehab #injury #weightloss

07.01.2022 Strength Training -> Protection Just another benefit to the VERY long list associated with Resistance Training. Don't knock it till you try it! ... #gym #rehab #physicaltherapy

07.01.2022 CLIENT OF THE MONTH Congrats to Denis who has had an AMAZING January. An extra day a week of gym in January meant that Denis was reaping the benefits (and feeling a little more sore all over )! Here's to a great 2020 for all our clients.... Let's continue to grow together! #gymlife #exercisephysiology #rehab #physicaltherapy

06.01.2022 Boost your immune system

04.01.2022 PLANTAR FASCIITIS . Give these 5 exercises a go to help you manage your plantar fasciitis! . In order to understand how to manage it, let's first look at what it is and what could cause it:... . Plantar Fascia is a thick ligament that connects our heel to the front of the foot . It has a number of functions which include shock absorption and supporting our natural foot arch during movement like &. . Plantar fasciitis is what happens when this ligament is strained/inflamed. This happens in a lot of ways so managing your plantar fasciitis could be different to managing someone else's. Generally, it's common in middle aged people but often occurs in younger people who are always on their feet (i.e runners, athletes, soldiers). . Symptoms include sharp pain in your heel (often felt with your first step in the morning), limping and possible swelling. . Treatments vary from case to case but include things like orthotics , massages, exercises and in more SEVERE cases injections or even surgery. . *There's no guarantee the specific exercises will treat your plantar fasciitis but they've been shown to work both in research AND in practice. If pain persists feel free to DM us or see your local physical therapists/ podiatrist. See more

04.01.2022 HOME EXERCISES > Can't make the gym? Don't have the time ? In isolation ? >... There is a lot going on at the moment, and numbers at the gym have dropped off (understandably). But trying to avoid catching this virus doesn't mean you should neglect the health and fitness you've worked so hard to build. > NO EQUIPMENT IS REQUIRED! Mix & Match different variations to make your own workout! > Feel free to comment or DM for more tailored exercises. > #exercises #exercise #gymnastics #gymlife #gym #exercisemotivation #homeexercise #workout #motivation #corona #home #yoga #healthy #health #fitness #fitnessmotivation #squats #glutes #chestworkout #abs

04.01.2022 ASTHMA relaxation and breathing exercises for kids Asthma episodes can be scary for both your child and yourself. Its important to be properly prepared for something like this and speaking to your GP about a plan is vital During an #asthma episode, breathing becomes difficult for a range of reasons so it's important (you +) your child know how to handle this situation. ... Check out these relaxation and breathing "games" that can help a child relax, breathe in and out more easily and be in a better position to handle any future asthma attacks! #asthma #exercise #health #yoga #kids #children #breathe

03.01.2022 Today's topic: PCOS! Polycystic Ovarian Syndrome (PCOS) is a hormonal condition affecting up to 1/5th of women. Well what is it? Read on Women with PCOS produce excessive amounts of male hormones which can result in missed menstrual cycles and fertility problems. ... Other common symptoms include weight gain, insulin resistance, excess hair growth and acne. The cause is unclear but includes a genetic component as well as health and lifestyle factors. Treatment may include a combination of medication, diet and lifestyle changes (losing weight can reduce symptoms and improve fertility!). Exercise should be a big part of your PCOS management! Benefits come from both cardio and weight lifting so both should be included in your program. #exercise #pcos #womenhealth #health #medicine #physicaltherapy #rehab #woman #womenwholift #walk #run

02.01.2022 Hey everyone! I know you're all eager to get back into the gyms as soon as possible so here's the announcement you've been waiting for: Focus For Life (at Anytime Fitness Minto) will resume operation in early July (06/07/2020) - this includes all appointments like 1 on 1 sessions and classes. HOWEVER, there are a few changes that may affect some of you. 1. Classes will no longer run daily. The new schedule for group classes (for the time being) is Monday, Wednesday and Frid...ay at 10am + Wednesday afternoon at 5pm. 2. Please feel free to message us through Instagram/Facebook, email ([email protected]) or call/text 0460626496 to inform us what days you'll be able to attend. 3. Payment per session remains the same ($10/class) and some alternative "packages" will be made available. Gyms are opening up next week but it's important to give Anytime Fitness Minto the space and time to deal with the inevitable rush of membership over the next few weeks before we restart. In the meantime, try staying active at home as we return to operation and also have a read of the gym's recent post:

02.01.2022 Get Creative! If you need any tips on how to stay active or how to keep your workouts INTENSE feel free to shoot us a message.

02.01.2022 Poor sleep?? It can be having a devastating effect on both your health and your progress Swipe right for some proven tips to help you improve your sleep #sleepawarenessweek #exercise #gym #health #healthylifestyle #ageing #yoga #peace #mindfulness

02.01.2022 Exercise and MENTAL HEALTH | The importance of exercise in mental health care, at times, may not be understood or appreciated Finding the motivation to perform the exercise can also be a big hurdle! ... #mentalhealth #exercise #psychology #physicaltherapy #brain #anxiety #depression #mentalhealthawareness #motivation #gymmotivation

01.01.2022 For those taking part in the fasting of Ramadan, it can sometimes be difficult in ensuring you're still consuming the right foods. Check out these tips from an Accredited Dietitian on how to get the most out of your meals this Ramadan! #Ramadan #HealthyEating