Hex Health in Traralgon, Victoria | Medical service

Hex Health

Locality: Traralgon, Victoria

Phone: +61 401 564 634

Add/Update information

Reviews

Tags

• Medical and health
• Medical service

25.01.2022 A few little sunday thoughts in this crazy time. - Im finding that most are using this as a great time to reflect, double down on what is important and start things theyve always wanted to - That people still need permission to pull the trigger on ideas to start - That people are not OK and struggling with their support structures, the indefinite time periods, the change up in schooling, the change in the work.... well lots of things hey? I guess, more change, more ...uncertainty and less support - Its OK to not be OK - That those with intellectual disabilities are really hit hard when their structure falls down - That people are finding new ways to cope. Some, rather healthy habits and others, not so much - That judgement is not helpful, and that empathy should be at an all time high - That physical distancing just doesnt seem to be a thing at a supermarket (just my observations, but far too many ppl in there at once) - That Im grateful that Im in a semi rural town, and that Im in Australia - That people are out hitting the streets riding, running, walking and with the fam.... more than ever before - That people are going back to traditional ways. More family time, less committments, more time away from electronics and more sit down dinners - That there are people that are financially implicated hard - That everyone has an oppinion - That businesses are flexible and learning to deliver a service or product in a way that they never once considered - That time pressure and necessity is a great way to get change - That Im scared to have an oppinion due to fear of judgement - That love, support, kindness, selflessness, empathy and thouhgtfulness are all great ways to treat loved ones right now. Big love and thankyou, if you got this far. The purpose? Some random rambling about things that are constantly ticking over in my mind. I hope there was some value and if youve had a key change in your life - Id love to hear. Cheers, Josh Ps - pic of me and my (billboard / branded up) son making the most of it on easter day doing a little egg delivery to a few mates See more

24.01.2022 How flexible are you? Before you start trying to do the splits, I should clarify Im referring to eating. * Are you preoccupied with food and what youre eating? ... * Are you rigid with eating or have strict food rules i.e: - only eating at certain times of the day - restricting certain food groups (e.g. breads/cereal/pasta, dairy) - only allowing yourself to eat certain foods in certain circumstances (if I do this much exercise or if I reach this weight) * Are you obsessed with eating clean? If you answered yes to any of the above questions, this is not to make you feel ashamed or guilty but it may be time to reassess your eating habits and explore your relationship with food. With all the mixed messages in the media regarding healthy eating it is easy to lose sight of what is considered normal, healthy eating. NORMAL / HEALTHY eating is FLEXIBLE. What you eat should be in response to your hunger, your schedule, your proximity to food and your feelings. (Ellyn Satter Institute) Yes healthy eating involves giving some thought to selecting nutritious foods but it also involves not being so restrictive that you miss out on enjoyable foods. (Ellyn Satter Institute) There is such a thing as being too healthy where it becomes unhealthy. Orthorexia is is a term that describes an obsession with eating healthy food. This often starts with healthy or clean eating , progressing to cutting out entire food groups (e.g dairy, breads/cereal/pasta), to becoming completely preoccupied with food. If this is something you struggle to get a hold of, please reach out, were here to help. Lauren, Dietitian See more

24.01.2022 OK I think there'll be a fair few new runners out there in this next 6 wks Here's some things to consider start slow and start within your comfort levels. Most ppl run too far or attempt to run too fast and blow up. Often my advice is, 'how slow can you run', do that. If you're an experienced runner. Think about applying either increases in volume OR increases in intensity when progressively overloading week to week. Not both.... progressive overload means to make things harder. It's how your body will continue to adapt Your body will only be able to tolerate so many sessions a week. For new runners, I'd start with 2 max Higher intensity sessions should only be done 1-2 times a week. Faster run speeds place a lot more stress on the body. This includes things such as time trials or interval sessions I don't start ppl running unless they tell me they want to run. And if that's the case (and they can't run 10 mins continuously), I'd start them with a walk run protocol. Then each week, we slowly increase the run component, the distance and factor out the rest. it could take anywhere from 3-12 weeks to phase out that walk there's no hard and fast rules that apply to everyone. We are individuals. Listening to your body is key. If you need rest - rest. If you think you can up the load the following week - up the load. A good coach will work with you and how you are feeling to guide your programming There's a lot more than just the run component. Your nutrition, stress, social life, work, sleep ect. will all play into. Remember, exercise/running (although freeing and a great chemical release), is another stressor on your system that you need to recover from. Yes it can be nurturing, but it can also be abusive for your body. How do you find that balance? For experienced runners - the incline on hills is a great way stress on your aerobic system without having the ground and pound of having to run fast. Because you're going up, your body doesn't slap as hard on the ground as you go up the hill if you're experienced on the flat. Slowly increase the elevation in your run... don't go adding 400m of incline on your first hill run. With hills, be cautious of the descent. A lot of ppl charge down these and it creates a lot of physical stress on the body experienced runners spend a lot of their time running slow throughout the week. Find a pair of shoes that are comfy and that fit you. It can make or break you. Change your shoes somewhat regularly. Don't run them into the ground running is hard and tough initially. But if you can go slow enough and break through those tough first 4 weeks.... i promise you that it can be enjoyable. You can actually enjoy running . OK. Enough for now. Run slow. Run for enjoyment. Run to be free. And run appropriately to the level you are at. Big love, Josh

24.01.2022 Ive had a fair few people pop up wanting home exercise programs. Were doing things. Alot actually. The need to exercise is still prolific as its ever been, perhaps even more so. But Ive had a few requests that I just dont see eye to eye with. So heres a list of less (IMO) important reasons to exercise... To look sexually appealing to your desired gender To fit into a smaller dress size To keep bulking with no gym (my goal would be maintain) Look. Theres obviously health benefits associated with exercising. But Im starting to see a little too much of people popping up with an unhealthy relationship with exercise. That are obsessive about exercise. I just dont want to give exercise (and never have done) to someone whose whole identity as a human being is 100% aligned with how they look. I feel sorry and dont like contributing to that by providing that program. Heres why youd exercise Mental health benefits Control or prevent chronic conditions Chronic pain Musculosketal conditions To stay strong so you can dominate life And many more. Just dont feel the pressure to lose weight or look a certain way in such an uncertain time in all of our lives. And those exercise vids to come. That are different to the already saturated market out there. As a quick example, those that have done proper resistance training, jumping into the vast muscular endurance programs that Im seeing. Any questions, reach out! Ive got a bit of time at the moment lol. Sending big love... Josh

23.01.2022 Bringing back "Whats in the box?"... whats in the box tonight?

23.01.2022 That time a kid did a backflip in the gym post back surgery.... A reflection piece, by yours truly (Josh). I have a young man (<18 y/o) that we’re training up post accident. He’s going well and we’re encouraging him and getting him back to doing everything he could do pre-accident. ... I’ve been thinking, and I want to do a backflip today, what do you think? He’d caught me off guard with this one. We’d been working on challenging rules and the status quo physically. But this was next level. He’d challenged me. I was outside my comfort zone. Could he do it? Would he hurt himself? What had he done up until this point to prepare him physically? Have a think about his surgery Josh? What would he get out of flipping? What would it do if I said no? We hadn’t even discussed it! And a heap more. We health professionals don’t have all the answers. You take in as many factors as you can and you assist in making a decision. If you think you can get around, sure, go for it. Just make sure you commit. I was shitting myself. But trying to be cool and relaxed. If he was going to get around, he’d need to go 100% and not second guess himself. He jumped. My heart sunk. He tucked. Rotated. And landed. It was amazing. I’ve seen many cool things happen in that gym space. And they’re all special in their own ways. Some big physical feats. Others emotional connections and break throughs. But this thing was unique and epic in its own way. I let out a celebratory and loud congratulations (with some choice words and maybe a fist bump). I was blown away. Was I wreckless? Should have I enforced rules. Should I have said no? I’m still not sure. But I am sharing to remember. We don’t post too much anymore. But I couldn’t go past this. I want to remember it. I want it popping up annually. As it was one of the coolest things I’ve seen in my life. I hope there’s a takeaway or 2 for you in there. Big love, Josh Ps - thanks for reading if you’re here

23.01.2022 During social isolation and while youre trying to limit the number of trips you make to the supermarket you may find it difficult to keep up your supply of fresh vegetables, given their short shelf life (3-14days). Fermented vegetables are an alternative to fresh vegetables that are just as nutritious, offer health benefits from probiotics and have an extended shelf life of up to 1 to 5 years. During fermentation bacteria in vegetables break down vegetable sugars ...into acids that act as natural preservatives- extending their shelf life. Fermentation changes the flavour, increases the nutritional content by producing B vitamins (beneficial for mental health) and increases the digestibility of the vegetable by breaking down the fibre/starch. Fermented vegetables also contain probiotics which help keep your gut healthy, support your immune system, reduce inflammation and some animal studies suggest probiotics may play a role in reducing anxiety and depression. Fermented vegetables that have shown to have probiotic health benefits include: *Sauerkraut (fermented cabbage in brine) - may improve symptoms of irritable bowel syndrome *Kimchi (fermented cabbage with added condiments such as garlic, chilli, pepper, fish sauce) - may lower cholesterol When buying fermented vegetables, choose refrigerated varieties as unrefrigerated varieties are pasteurised and therefore dont have the same probiotic benefits. Or as an iso activity for you and the kids you could try fermenting your own vegetables at home! Some of the best veggies for fermenting include: cabbage, carrots, cauliflower, cucumber, garlic, green beans, peppers, radishes and turnips. - Lauren, Dietitian See more

22.01.2022 Yo - Hey Gippslanders (And beyond now)! Were offering online consults. Its obviously a much safer option in the current climate and (from what my gut tells me) is where well need to be for a 3-4 month period (maybe). ... Some good news: - Medicare approved allied health rebates via telehealth starting Monday - NDIS and Worksafe are already approved for rebates - Private paying works a treat (however, private health insurers havent caught up yet) - Oh and importantly, I got my dad on a zoom call (if he can do it, 97% of the population will be fine) - Weve already had success with assessments, exercise prescription sessions and education consults I think the important thing to note is with everything thats going on we need to find ways to pivot and adapt. Nobody is saying that exercise isnt essential or that your dietary needs arent important in this time. We just need to find different ways of delivering those modalities to you. Especially those with health issues. Health doesnt stop. And for a lot, whats coming is going to exacerbate chronic conditions and mental health concerns. OK - enough adding to the fear #sorrynotsorry I personally was one to think that this couldnt work, but after a few consults this week (and a handful to go for the rest of the week) - Ive been pleasantly surprised. Yes there is connection. Yes audio and video worked fine. And yes you can even deliver exercise through these mediums. Any questions, let me know. And lastly - thanks for everyone for the thoughts, well wishes, checking in and just genuienly caring about me and this little business that seems to be important to many peoples lives. Big love and stay safe, Josh PS - youll be hearing from us much more regulary in the next couple of weeks as its our job as health professionals to step up in this time of need. See more

22.01.2022 EXTRA VIRGIN OLIVE OIL FOR THE WIN When it comes to oils and health benefits, Extra Virgin Olive Oil (EVOO) is a clear winner. 25-50ml of EVOO (2-3 tablespoons) per day is associated with the following health benefits:... - Prevention of cardiovascular disease - Prevention of diabetes or improved blood sugar control in existing type 2 diabetes - Reduction in overall cancer incidence - Prevention of neurodegenerative disease - Prevention of mood disorders - Reversal of fatty liver disease - Prevention of overweight and obesity These health benefits are due to the oil containing phenolic compounds, Vitamin E (a-tocopherol) and squalene. Squalene is what gives EVOO its cancer protective properties. The higher the phenol content of EVOO, the greater the potential for its health benefits. Other oils (including refined olive oil) do not contain anywhere near the same content of phenols as EVOO. How to choose a high quality EVOO: - Ensure label says extra virgin - Look for certification symbol - Select oil with most recent harvest date - Choose dark bottles/containers that protect oil from light - Compare labels for phenol content Ways to incorporate olive oil into your diet: - Drizzle over cooked vegetables - Use as a salad dressing - Use to roast veggies, meat and fish - Blitz with herbs to make a pesto - Use as a spread on whole grain bread/toast Lauren, Dietitian See more

21.01.2022 DOES CHOCOLATE MAKE US HAPPIER? Chocolate is a popular feel good food for many people when they are feeling low. Cocoa, a key ingredient of chocolate, is rich in polyphenols called flavonoids. Polyphenols are also found in fruit, vegetables, tea and coffee.... Polyphenols are nutrients that have antioxidant properties as well as prebiotic-like effects on our gut microbiota. Emerging research suggests that these polyphenols may play a role in influencing our mood via the gut-mind relationship. It has been found in a systematic review that chocolate is in fact able to influence our mood and reduce negative mood sets. Whether this is due to its desirable taste or due to its constituents (such as polyphenols) is unclear- either way, this is positive news for all our chocolate lovers out there! ***All in moderation that is!!*** Receiving this basket of goodies on my doorstep while in iso definitely put a smile on my face Happy Easter everyone! Lauren, Dietitian

21.01.2022 He followed this up with - dont tell my wife. Well, Im not telling her directly .... and yes there are better ways to check your prostate besides strength of your stream. Early intervention is key though and I hope this story sparks a positive convo in your fam

20.01.2022 I was in shock today when my client told me this. I was devastated. I actually got anxious for my client and then realised it was from a mix of anger, frustration and sadness. So, naturally, i retreat to my social media platform for a post . I’ve seen a few ppl that tackle either an eating disorder (ED) or have disordered eating patterns in this week but this tipped me over the edge. A few points ... ED’s come in all shapes and sizes they are not always visible they exist on a continuum what, how frequent, when, how or why someone eats is none of your business, and should not be commented on nor should you comment on someone’s weight, appearance or aesthetic fixation on weight or appearance can worsen this words are not the only way you can communicate either. It’s tone and body language, be cautious and check your beliefs actually (and against popular belief) complimenting someone on their body (eg weightloss or ‘tone’) can worsen an ED and encourage poor behaviours on how that person achieved said weight loss most ppl don’t know these things it appears some health pro’s don’t know either weight / appearance does not equal health you never know what someone’s going through #sometimeshell #notshell Yes, it’s delicate. And no I’m not covering everything (it’s a large topic with a small post). But if you see the turmoil an ED can cause someone, you’d tread carefully around anyone and their body + food/ex habits. Purpose of the post. Be careful. Be thoughtful. Be compassionate. And don’t spurt off at the mouth. Big love Josh PS - health professional omitted as I didn’t want it to be the focus or attack on a specific profession.

19.01.2022 *** If you cant find the time to exercise right now you never will *** Provocative headline hey? Do I believe it? Lets dive a little deeper (short answer - a big fat NO). ... The biggest reason people report for not exercising is a lack of time. But its not always the case. Similarly to when I (previously) would tell my son the reason we cant goto the park is because its cold outside.... and hed reply with "Ill get my jacket". The real reason wasnt the weather, the real reason I couldnt be bothered. But the wind/rain was a convenient excuse. Time isnt always the barrier. It could be lack of expertise, lack of environment, not knowing how to or what to do, having injuries, self reported "lack of motivation", the fact that youve got 2 dependent kids asking you 17 questions every 3 mins.... or maybe youve just lost your job. Maybe your barrier is were going through something nobody has ever seen before. The reasons/barriers could be endless. And right now, Im seeing a bucketload of social media posts making people feel like a lazy piece of poo for not moving. Leveraging on guilt and in turn creating more of it. Yes it would be beneficial and yes it would be a step in the right direction (#exercisepun). But before you layer on guilt on top of your potentially already self loathing thoughts... Or perhaps emotionally youre in a grieving phase.... or maybe youre the most stressed out youve ever been around the uncertainty of how your life is going to turn out... So before you add another layer of negative emotions..... Ask yourself - am I ready to exercise? Oh, and pretty please know that the only person you need to exercise for, is you. Not somebody else. Practice self compassion and self love first. Be cautious of layering more guilt. Big love, Josh See more

19.01.2022 I just want to do normal people exercises, not disability people exercises - my client today. So we did what was best for her health, her condition, her exercise IQ, previous history and all that other jazz... We deadlifted. ... It made me think though. And I’ve been continuing to have these discussions and thoughts with many of my clients with disabilities.... People with disabilities being treated differently. Being treated from a paternalistic view point. Told and not asked. Doing things to ppl not alongside ppl. And it even flows onto the exercises that get prescribed to them. And that hit me in the feels. We’ve had the posting cue in the rack this last 6 months. We’ve been busy. Very busy. And I (Josh) personally have been trying to turn off after work and not scream from my social media soap box. But this was too good not to share and hit me right in the feels to the point of feeling compelled to share. My kids asked me what I learnt today during reading time in bed. So I told them about treating ppl as equals.... and that means prescribing deadlifts to everyone. Not just your healthy populations (Whatever that means) Big love, Josh

19.01.2022 With the uptake of new runners and people pounding the pavement.... these are 3 tips I wish I knew as a recreational runner. And all mistakes Ive made. Any questions - let me know. Big love, Josh Ps - jump onto our insta for stories like this

19.01.2022 I just want to do normal people exercises, not disability people exercises - my client today. So we did what was best for her health, her condition, her exercise IQ, previous history and all that other jazz... We deadlifted. ... It made me think though. And Ive been continuing to have these discussions and thoughts with many of my clients with disabilities.... People with disabilities being treated differently. Being treated from a paternalistic view point. Told and not asked. Doing things to ppl not alongside ppl. And it even flows onto the exercises that get prescribed to them. And that hit me in the feels. Weve had the posting cue in the rack this last 6 months. Weve been busy. Very busy. And I (Josh) personally have been trying to turn off after work and not scream from my social media soap box. But this was too good not to share and hit me right in the feels to the point of feeling compelled to share. My kids asked me what I learnt today during reading time in bed. So I told them about treating ppl as equals.... and that means prescribing deadlifts to everyone. Not just your healthy populations (Whatever that means) Big love, Josh

19.01.2022 Are you an allied health practitioner that wants to work in a new environment? Perhaps you know one? Lets cut to the chase, were R E C R U I T I N G. Specifically for another osteo! But whilst were here, wed be interested to add other services to our team. ... Normally in a recruiting add youd start to list some of the benefits and pros of the business. But heres the 2 things Id love someone to know wanting to catch up for a coffee to discuss the opportunity. 1) The dream is to build a multidisciplinary allied health practice where staff love their work space, love their clients and do meaningful work. And this Utopian workplace supports their lifestyle! As a result, our clients/patients love it too and get their problems fixed. 2) I believe only in win/wins. Whether thats a client/practitioner relationship, employee/employer or working in a collaboration with another business. Life has to be win/wins otherwise its not sustainable. And/or theres a distrust and resentment that grows. Are we at our vision? Hell no! But thats the exciting part. Were looking for someone to come in and make a dent. Have a say in defining where were going, figure out how we get there and help lead us there. How to get in contact. Reach out via one of the numerous mediums. Theres no losers in having a coffee and finding out more. Josh See more

18.01.2022 Well if I had a dollar for every time I discussed mental health, Id have about $11.70 today. And it was my short day. Nothing crazy or big or life changing coming up. Just a little post about a few reminders: practice self compassion not suppressing your emotions not just getting on with it not comparing to others... that when youre listening to others that its empathetically, without judgement and asking to understand that getting help is ok that change and uncertainty is hard that your problems matter that you matter You matter and youre worth helping. Man, just know as a health professional... and I dont know if its cause my radars sensitive for it at the moment... but as a health professional, Im seeing a lot more challenges and flare ups coming with everyones mental health. I was saying stay safe through this covid period, but Ive changed it now to stay sane. Even that might be a stretch and non PC about its counter being insane. Dont judge me there. Big love, Josh

18.01.2022 Protein Powder - do you need it? Protein powders and supplements are becoming increasingly popular, particularly within the gym community. Should protein powders be part of a healthy diet? If we exercise daily, do we need to add protein powder to our daily intake? ... Protein powders are a supplement and should be used exactly in that manner- to supplement a wholesome diet. They should not be used in place of nutritious foods. This is the case for all supplements (powders/gels/bars etc.) Protein powders are considered functional or sports foods that are for the purpose of meeting specific nutritional needs. Protein powders may be useful to: - meet increased protein requirements that cannot be met by food alone - to meet specific physique, training or performance needs The majority of people can meet their protein requirements, body composition and fitness goals through a well-tailored nutrition plan without the need for supplements. If the body is already meeting its protein requirements from food, the protein powder will not be utilised and will be excreted from the body ($$$ down the toilet). Not to mention the added ingredients in many protein powders (including fats and sugars) that may have a counterproductive effect from what youre trying to achieve. Unfortunately there are far too many of these supplements on the market that make a variety of wonderful sounding claims such as performance enhancement or body transformation. More often than not, these claims are anecdotal and not supported by well-controlled clinical trials. A well balanced diet with wholesome foods is far more advantageous in meeting fitness, performance and health goals with good quality produce not only providing you with high quality proteins but also an array of nutrients that are important for good health. When developing a nutrition plan for a client to meet their sports performance / fitness goals, I always consider food first. Lauren, Dietitian See more

18.01.2022 HEALTHY SNACKS Healthy snacks to have on hand when you have the work from home munchies: Low calorie:... - Veggie sticks (i.e carrot, capsicum, cucumber, snow peas, celery) - Berries - Popcorn (unsalted) - Vegetable soup / broth Something to keep you fuller for longer: - Homemade dips: hummus, guacamole, tomato salsa - Unsalted nuts - Boiled eggs - Wholegrain crispbreads - Ricotta or cottage cheese - Tinned tuna or salmon - Fresh fruit - Greek natural yoghurt Lauren, Dietitian See more

15.01.2022 Well if I had a dollar for every time I discussed mental health, I’d have about $11.70 today. And it was my short day. Nothing crazy or big or life changing coming up. Just a little post about a few reminders: practice self compassion not suppressing your emotions not just getting on with it not comparing to others... that when you’re listening to others that it’s empathetically, without judgement and asking to understand that getting help is ok that change and uncertainty is hard that your problems matter that you matter You matter and you’re worth helping. Man, just know as a health professional... and I don’t know if it’s cause my radars sensitive for it at the moment... but as a health professional, I’m seeing a lot more challenges and flare ups coming with everyone’s mental health. I was saying ‘stay safe’ through this covid period, but I’ve changed it now to stay sane. Even that might be a stretch and non PC about it’s counter being ‘insane’. Don’t judge me there. Big love, Josh

14.01.2022 FOR THE LOVE OF LEGUMES Amid the COVID-19 crisis weve unfortunately seen supermarket shelves stripped bare of popular household staples. However, I was surprised to walk down the long-life aisle to see canned beans and legumes essentially left untouched. I therefore dedicate this post to legumes, including lentils, chickpeas, soybeans, kidney beans and black beans. Legumes are a nutrition powerhouse!... - Rich source of a plant-based protein - High in fibre which helps to keep bowels healthy - Low GI keeping you fuller for longer - High in B-vitamins, including folate which are important for immune function, fertility and brain health - Good source of antioxidants helping to fight against nasty bugs - Rich in iron, calcium, phosphorus, zinc and magnesium which are important for a healthy functioning body You can buy beans or legumes in the supermarket or grocery stores either dry or canned. Drain and rinse canned beans and legumes to reduce salt content and to ease tummy bloating and discomfort (if this is an issue for you). Dried legumes need to be soaked prior to cooking (hint: soaking legumes in water overnight will help reduce cooking time). It is recommended you eat cup of legumes 3-4 times per week for good health! You can add legumes in pastas, salads, soups, sauces... the list goes on! Check out our Hex Insta story for a lentil bolognese and homemade baked beans recipe which will also be featured in our Recipes highlights ^^^ -Lauren, Dietitian

13.01.2022 Hey guys, I jumped on a fellow exercise physiologists podcast the other day and had a chat about many things. Including exercise for mental health, self compassion, assessing the health practitioners you work with and how to get change. I toyed with not posting about it feeling a little self conscious.... but, Ive had some real positive feedback from some honest (and well respected) cats. Well not literal cats but you never know anymore in 2020. ... Anywho, search for lets talk fast on podcast providers and you should be able to find it. Hope it helps and serves one person. Big love, Josh Ps - i start a little slow, with some good nuggets in the second half. Apparently, as stated from those very respected cats PPS - swearing warning. I use my potty mouth when Im passionate

13.01.2022 I have a confession Im a bit of an exercise floozy. Apologies for using such a crass term (potentially?) from a business page, but what I mean is, that Ill exercise with almost anyone. My confession is that I have multiple exercise partners. And, were not in a closed relationship. Rather the opposite, we have an open relationship. ... And if any of my mates arent down with that, Im sorry (not sorry!) but well have to stop seeing each other. I just cant be pinned down to just one exercise partner (maybe Ive officially lost it!) And yes, I have my favourites for different things.... and yes, I use them up depending on what town I goto. And hopefully, its a mutual win/win situation/scenario. I give a fair bit, but I also ask a fair bit. Early morning starts, requests to riding instead of runs.... requests to speed up or slow down. To sacrifice sleep, and time with their family. And for them to fit into my schedule. OK - enough. Ill stop ranting. What I want you to know is - DO NOT UNDERESTIMATE THE VALUE OF AN EXERCISE BUDDY. And dont be afraid to ask someone. If it doesnt work out, theyll politely decline, or contact wont be both ways. Or the interaction will be awkard. But 90% of the time it works out perfectly and you both love it. Get out of your head and ask someone! No its not for everyone. But i can assure you that getting up early to be with someone and exercise is so much easier than flying solo. Especially with the darkness and cold coming. Further, in a time when being social is tough.... the socialisation is gold! People need people. People need outlets. And people need exercise. Heres a pic of some of the main offenders. Some low quality camera work going on! Sending big love, Josh Ps - yes I googled the definition of floozy and I also think its relevant See more

12.01.2022 Five nutrition tips to help lower cholesterol 1. Eat more plant proteins and reduce meat consumption - add beans or legumes to soups, stews, salads, curries, stir-fries and pasta dishes - replace meat with soya foods (i.e tofu, edamame beans) ... - have no more than 500g of red meat per week - aim to have at least a couple of meat-free days per week - avoid processed meats such as salami, bacon, meat pies, sausages 2. Eat foods rich in healthy fats - aim to have 2-3 serves of fish per week, including at least 1 serve of oily fish (salmon, tuna, herring, mackerel) - have a handful of nuts for a snack every day - replace butter with avocado - use extra virgin olive oil in cooking or as a salad dressing 3. Eat foods high in fibre - have 5 serves of veggies per day - choose grainy bread/crispbreads - have 3 servings of barley or oat-rich foods per day (rich in beta-glucan which helps to lower cholesterol) 4. Eat foods that contain plant sterols or stanols (naturally or fortified) - include a variety of plant foods that naturally contain plant sterols or stanols including nuts, seeds, wholegrains, breads and cereals, fruits and vegetables, vegetable oils - choose a plant-sterol enriched margarine, milk or yoghurt 5. Limit foods high in saturated fat, sugar and salt - use herbs and spices to flavour foods instead of salt - choose mostly whole foods and limit consumption of processed foods

12.01.2022 Hey guys, I jumped on a fellow exercise physiologists podcast the other day and had a chat about many things. Including exercise for mental health, self compassion, assessing the health practitioners you work with and how to get change. I toyed with not posting about it feeling a little self conscious.... but, I’ve had some real positive feedback from some honest (and well respected) cats. Well not literal cats but you never know anymore in 2020. ... Anywho, search for let’s talk fast on podcast providers and you should be able to find it. Hope it helps and serves one person. Big love, Josh Ps - i start a little slow, with some good nuggets in the second half. Apparently, as stated from those very respected cats PPS - swearing warning. I use my potty mouth when I’m passionate

11.01.2022 That time a kid did a backflip in the gym post back surgery.... A reflection piece, by yours truly (Josh). I have a young man (<18 y/o) that we’re training up post accident. He’s going well and we’re encouraging him and getting him back to doing everything he could do pre-accident. ... I’ve been thinking, and I want to do a backflip today, what do you think? He’d caught me off guard with this one. We’d been working on challenging rules and the status quo physically. But this was next level. He’d challenged me. I was outside my comfort zone. Could he do it? Would he hurt himself? What had he done up until this point to prepare him physically? Have a think about his surgery Josh? What would he get out of flipping? What would it do if I said no? We hadn’t even discussed it! And a heap more. We health professionals don’t have all the answers. You take in as many factors as you can and you assist in making a decision. If you think you can get around, sure, go for it. Just make sure you commit. I was shitting myself. But trying to be cool and relaxed. If he was going to get around, he’d need to go 100% and not second guess himself. He jumped. My heart sunk. He tucked. Rotated. And landed. It was amazing. I’ve seen many cool things happen in that gym space. And they’re all special in their own ways. Some big physical feats. Others emotional connections and break throughs. But this thing was unique and epic in its own way. I let out a celebratory and loud congratulations (with some choice words and maybe a fist bump). I was blown away. Was I wreckless? Should have I enforced rules. Should I have said no? I’m still not sure. But I am sharing to remember. We don’t post too much anymore. But I couldn’t go past this. I want to remember it. I want it popping up annually. As it was one of the coolest things I’ve seen in my life. I hope there’s a takeaway or 2 for you in there. Big love, Josh Ps - thanks for reading if you’re here

10.01.2022 Imagine a world like this... Where you exercised because you loved it, not to punish yourself Where you didnt measure your daily emotions based off the scale weight... Perhaps where there were no diets. We just filled our bodies up with nourishing food Where we cooked, our kids helped us cook and everyone sat down for family meals Imagine a world where we ate until we were content and could scrape the plate off into the bin (or worm farm) Where you grow fresh produce right from your very own veggie patch. Where you went to work using you feet or a bike. Imagine a world where there were no bad foods, but more sometimes foods that you looked forward to eating in moderation. Imagine a world without guilt around food. Or intuitive eating, where nutritious foods were in abudance. Imagine a world with no "cheat meals" Imagine your social outlet being a running group, exercise class or walk buddy. As oppose to beers at the pub. What about being content with water, instead of juices or soft drinks Imagine getting enough sleep that you didnt need coffee Imagine a world where every day you woke up with a purpose Imagine nobody being lonely with meaningful social connections If you were present and not in your phone. Imagine moving throughout the day physically, as oppose to sitting Where you goto sleep talking to your partner and woke up to your partner Not with your head in the phone. Imagine waking up with the sun hitting your face. If when tough things happened, you couldnt escape to an outlet (netflix, instagram) but you sat with it and figured it out. You figured out your feelings instead of suppressing them. Imagine effectively communicating instead of being passive agressive, avoiding how you feel or needing to tip-toe around others. Imagine not having to lie. Imagine if procrastination and distraction werent <1 second away. Imagine if you worked on something that sparked you. Because you want to, not because you have to. Imagine not saying YES to everything and regretting it. Being too idealistic? Perhaps.... Its an easy option to say that though. Yes, it is hard to change. Yes simply isnt easy. But maybe the hard option is the right option. If one thing appeals to you. Start with one. Just one. Consolidate it. And then move on to the next. I guess what Im also saying is IMAGINE how your life would be different Big love, Josh

09.01.2022 Happy Birthday to our boss man!! Hex is very lucky to have you. The dedication to your clients is second to none. Have a great day!! From Howie, Lozzy, Em, Josh & Seb.

09.01.2022 Hex Health and Vitamin D Vitamin D is an essential vitamin to help maintain good health. Vitamin D plays a beneficial role in:... Bone development in children and maintaining good bone health in adults The absorption and metabolism of calcium and phosphate Helping to maintain a healthy immune system The sun is our best source of Vitamin D but you can also get Vitamin D from foods. Vitamin D deficiency is increasing in Australia particularly during the cooler winter months when we tend to stay indoors more often and for those who work long hours in office jobs and have limited sun exposure. More recent studies have shown in addition to sun exposure, consuming foods that contain Vitamin D or those that aid the absorption of Vitamin D is just as important in helping to prevent Vitamin D deficiency. Foods that are high in Vitamin D or that can help with the absorption of Vitamin D include: Eggs Oily fish such as salmon Mushrooms Avocado Lauren Dietitian See more

09.01.2022 This is my plan. Which I think will work for me and my life... my situation, my resources, my knowledge and my 32 years of experiences that have bought me to now. Im not saying its for you... your plan is best for you. But Ill share my plan cause youve gotten this far and Im assuming youre still interested lol (so cheers and thank you). Ive dedicated 1 hr of the day between 7-9.30pm as me time. And that can mean anything. A walk, ex, meditation, bath, phone call...s, movie, nba on the indoor cycling training.... maybe a little work thats stressing me out... ok, you get the idea. For me, and my situation (and Im stressing that big time) - I need to recharge. And consciously put time aside for me. Hoping to streak 42 days together starting today Why that time - kids in bed. Likely no clients at this time (however youd be surprised). Im confident it can happen then. And 1 hr out of approx 17 awake hours isnt that much. And if I dont top up my own bucket, everything else functions far worse in my life. And truthfully, it starts to fall down a little around me Whats your plan? What actions are you taking that align with your values? What nba team is best for me to watch right now seriously? Big love, Josh

09.01.2022 Spreading the love We are giving away 1 free dietitian consult and 1 exercise physiology consult (could be a great way to get a home exercise program) via telephone or video call. We wanted to spread the love at this time and also help someone out that may need it in these trying time. ... All you have to do to enter is to tell us what you are doing at home this weekend to celebrate Easter (We need ideas too!). My family is camping in the backyard - as our normal camping tradition with friends is cancelled. Stay home this weekend and stay safe. Big love. The Hex Team Winner will be drawn Monday night for a consult next week. PS - This is novs /nova (Joshs daughter) from last years camping trip rocking unicorn + easter bunny ears. See more

08.01.2022 Our Dietitian Lauren talks about something sweet and sticky --- is it a superior sweetener to refined sugar?

07.01.2022 OK I think there'll be a fair few new runners out there in this next 6 wks Here's some things to consider start slow and start within your comfort levels. Most ppl run too far or attempt to run too fast and blow up. Often my advice is, 'how slow can you run', do that. If you're an experienced runner. Think about applying either increases in volume OR increases in intensity when progressively overloading week to week. Not both.... progressive overload means to make things harder. It's how your body will continue to adapt Your body will only be able to tolerate so many sessions a week. For new runners, I'd start with 2 max Higher intensity sessions should only be done 1-2 times a week. Faster run speeds place a lot more stress on the body. This includes things such as time trials or interval sessions I don't start ppl running unless they tell me they want to run. And if that's the case (and they can't run 10 mins continuously), I'd start them with a walk run protocol. Then each week, we slowly increase the run component, the distance and factor out the rest. it could take anywhere from 3-12 weeks to phase out that walk there's no hard and fast rules that apply to everyone. We are individuals. Listening to your body is key. If you need rest - rest. If you think you can up the load the following week - up the load. A good coach will work with you and how you are feeling to guide your programming There's a lot more than just the run component. Your nutrition, stress, social life, work, sleep ect. will all play into. Remember, exercise/running (although freeing and a great chemical release), is another stressor on your system that you need to recover from. Yes it can be nurturing, but it can also be abusive for your body. How do you find that balance? For experienced runners - the incline on hills is a great way stress on your aerobic system without having the ground and pound of having to run fast. Because you're going up, your body doesn't slap as hard on the ground as you go up the hill if you're experienced on the flat. Slowly increase the elevation in your run... don't go adding 400m of incline on your first hill run. With hills, be cautious of the descent. A lot of ppl charge down these and it creates a lot of physical stress on the body experienced runners spend a lot of their time running slow throughout the week. Find a pair of shoes that are comfy and that fit you. It can make or break you. Change your shoes somewhat regularly. Don't run them into the ground running is hard and tough initially. But if you can go slow enough and break through those tough first 4 weeks.... i promise you that it can be enjoyable. You can actually enjoy running . OK. Enough for now. Run slow. Run for enjoyment. Run to be free. And run appropriately to the level you are at. Big love, Josh

07.01.2022 Every day over on my Josh Whittaker EP / Hex Health / other account I post 2 things on my IG story. These are my daily exercise and daily gratitude. I keep accountable on there and Im good so far for this year daily (and have gone in and out of good streaks over the last 2 years). Why do I do this, and why might you care?... Lets start with me (which will help it link in to you ). Gratitude - It keeps me focused on the good things in my life and keeps me actively looking for the good things in life. Theres a lot that I didnt notice when I wasnt practicing this and its like Id go through my day not appreciating all those little and beautiful things. The little wins (and a heap of big ones). Its often subtle and nuanced. Much like life really. But now I see these things! I sometimes post when I see it happen, or take a pic to post it later. At the end of the day, I flick through my photo library looking for the best bits or pause and reflect on my day if Ive got nothing captured in there. Exercise - now daily is a stretch for alot of people. But my days are 30-40% better when I exercise. Mood, energy, alertness, productivity and mental health. It also links in with my goal. Now what is exercise? Well, I guess its relative to the individual. So its not all equal, nor is it comparable. But for me this keeps me exercising on days that I wouldnt, it aligns with my longterm fitness goals, I LOVE it and Im in for this 2020 challenge! So the pic, was a double whammy on Wednesday morning. I was loving life out on my run with a mate on his birthday. Plus the sunrise. How it links to you? Its not for everyone, but maybe some of the above appeals. Tweak it so it suits you And why do I post it instead of keeping it private. Because I love to gloat (insert sarcasm!). Honestly.... its accountability. Without posting, Id skip out. Genearlly, humans are lazy and take the short route. The easy way out. Im much better at everything with accountability. I selfishly post because it is for me (!), but love that people check in with it, engage with it and keep me accountable. Big love guys Josh See more

06.01.2022 Knees, buckets, chickens and survivor. This is Jo. Shes a client thats supported me and the hex business for a long time. We talk all things from survivor, to her chickens, business and solving the problems of the world (well mainly Jo being a great source of life advice for myself). Jos killing her rehab with her new knee. Its funny as well, as she was doing really well in the early weeks but just hadnt had that reassurance and was stressed about not doing we...ll in those ever so important first 4 weeks post knee op. She was missing that touch point with a health pro. Pretty crazy timing with her op as well with the current world we live in. It made things a bit tricky. How is this important to you: Well, Ill come clean 1) its a selfish gratitude post to Jo and that I love having her as a client.... (thanks for giving me a platform) but also 2) as she used the bucket I was thinking about all the crazy things Ive used as weights/resistance this week. Chairs, bricks, slabs of beer, skateboards, old pot plant, a trailer (for sled pushes/pulls + deadlifts), wheel barrow, a shovel, buckets of water, backpacks, books, kids, a massive ass log (well done Jane), bodyweight and some boring old d/bs . Get creative fam. And in this current state, and safely visiting people by zoom (or someones backyard from 3m away with hands in pockets) has caused me to be more creative. Its been fun! Id love to hear if you have something creative youre using. Just know that theres weight around..... we just have to get creative. Reach out if you need some help. Big love, Josh See more

06.01.2022 Our Dietitian Lauren talks about an item found in the health food aisle and whether it is considered a healthy snack option.

05.01.2022 Today I made a chocolate pudding. No this isnt wheat free, dairy free, free from refined sugar etc. and youll likely never see me post a pudding of this nature... why? As the world is becoming more health focused (a positive thing), more and more foods are getting labelled as bad or youre made to feel guilty for eating them (not such a positive thing). ... While there are valid reasons for someone not to include wheat or dairy etc. due to intolerances/allergies or ethical reasons, far too many health gurus are promoting free-from or guilt free foods as part of this (unhealthy) health/fitspo cult. Pudding is a treat, not an everyday food and there is nothing unhealthy about having a treat occasionally as part of a healthy balanced diet and there never should be feelings of guilt associated with this. Food provides so much more than just nutrients, e.g. enjoyment, something to share with family and friends and feelings of nostalgia... all positives for your mental health. So why did I make this chocolate pudding: - I really felt like it - It only takes 15mins to prep, then pop in the oven (perfect to whip together when the baby is sleeping) - It was one of my favourites as a kid and brings back all those nostalgic feelings - A nice treat for my husband to have when he gets home from a hard day of essential work Lauren, Dietitian See more

04.01.2022 Theres plenty of things we should seek permission for or consent. But Im finding many people dont start something until someone gives them permission to start. Its like they need that nudge. The green light. The "its something you should definitly do" And Ive heard heaps of stories this week about it... and hey, guess what? Im guilty of this too! Right now!... It started with a chat with a local osteo about his mate wanting to start running but unsure where to start. Hed been thinking about it for months. Its great when we have this idea or spark or vision. But too many of us get stuck in this contemplation phase. Cut through it guys and act is my message. Maybe this post is about permission.... but maybe its about the thing thats holding us back: fear. Fear of failing. Fear of what people will think. Fear of succeeding for some. Fear of what happens if Im no good. Fear of inadequecy. Fear of **insert anything**.... Anywho, if youre here this far - great! Thanks for reading. I guess my message is for you is very simple: If you want to do something. Do it. How? Start. Start horribly. Start with what skills you have. With whatever networks youve got. And with whatever resources youve got available. Start with where you are. Just start. What the hell am I specifically talking about with starting? Thats specific to the person. Could be a walking plan, eating healthier, doing the back garden, being a better Dad/husband.... that list is endless. Im sure youve got something. Drop the expectations and be content with imperfect progress. Would love to hear what youve started in iso. I feel like theres heaps of people using this as a recalibration and a reset. Lots of silver lining things going on. Let me know? Big love, Josh See more

04.01.2022 OK I think therell be a fair few new runners out there in this next 6 wks Heres some things to consider start slow and start within your comfort levels. Most ppl run too far or attempt to run too fast and blow up. Often my advice is, how slow can you run, do that. If youre an experienced runner. Think about applying either increases in volume OR increases in intensity when progressively overloading week to week. Not both.... progressive overload means to make things harder. Its how your body will continue to adapt Your body will only be able to tolerate so many sessions a week. For new runners, Id start with 2 max Higher intensity sessions should only be done 1-2 times a week. Faster run speeds place a lot more stress on the body. This includes things such as time trials or interval sessions I dont start ppl running unless they tell me they want to run. And if thats the case (and they cant run 10 mins continuously), Id start them with a walk run protocol. Then each week, we slowly increase the run component, the distance and factor out the rest. it could take anywhere from 3-12 weeks to phase out that walk theres no hard and fast rules that apply to everyone. We are individuals. Listening to your body is key. If you need rest - rest. If you think you can up the load the following week - up the load. A good coach will work with you and how you are feeling to guide your programming Theres a lot more than just the run component. Your nutrition, stress, social life, work, sleep ect. will all play into. Remember, exercise/running (although freeing and a great chemical release), is another stressor on your system that you need to recover from. Yes it can be nurturing, but it can also be abusive for your body. How do you find that balance? For experienced runners - the incline on hills is a great way stress on your aerobic system without having the ground and pound of having to run fast. Because youre going up, your body doesnt slap as hard on the ground as you go up the hill if youre experienced on the flat. Slowly increase the elevation in your run... dont go adding 400m of incline on your first hill run. With hills, be cautious of the descent. A lot of ppl charge down these and it creates a lot of physical stress on the body experienced runners spend a lot of their time running slow throughout the week. Find a pair of shoes that are comfy and that fit you. It can make or break you. Change your shoes somewhat regularly. Dont run them into the ground running is hard and tough initially. But if you can go slow enough and break through those tough first 4 weeks.... i promise you that it can be enjoyable. You can actually enjoy running . OK. Enough for now. Run slow. Run for enjoyment. Run to be free. And run appropriately to the level you are at. Big love, Josh

04.01.2022 Lauren our Dietitian talks about a popular breakfast cereal and the Health Star Rating

03.01.2022 Judgement and putting health professionals in boxes I had a good chat with another health pro this week around appearance. It was so interesting to hear his take on things. We moved from talking about how at hex weve worked hard to ensure weve got this brand of not judging another individual off their demographics or appearance. Ive personally heard the stories from people with obesity how they get ostracised, labelled lazy and that as soon as theyve dropped weight, that ...Continue reading

02.01.2022 Focus on what you could do that you would do, NOT what you should do. Bit of a tongue twister or perhaps something out of a Dr Seuss book. I think I got it from a Jordan Petersen book. And whenever I hear the word "should" as a clinician I just know that its followed with a "but". Rarely, does action ever follows the sentence: "I should..." (or I shouldnt) "I should walk today"... "I should have an alcohol free day" "I should call my mum" "I should get a start on that book work Ive been procrastinating on" "We should have more sit down family dinners" Ect. You get the idea. My message to you though is 1) become aware of that + your own self talk and 2) start with what you can do, that you would do. What you should do can come from comparing. And maybe what you should do, is not appropriate for you yet. And that could include your current lifetsyle, fitness level, motivation, goals, experience, knowledge ect. Try and challenge your language and set more realistic goals. Instead of unrealistic goals, poor self talk that folows, taking no action and then feeling really lousy about it. Oh and start small. Not that lifes all about quotes and being wishy washy, but every journey starts with 1 small step. Big love, Josh PS - The pics from my own recent language around "I should take my family out on their bikes everyday". Were all not ready for that yet, but theres a start there. See more

02.01.2022 This is my plan. Which I think will work for me and my life... my situation, my resources, my knowledge and my 32 years of experiences that have bought me to now. I’m not saying it’s for you... your plan is best for you. But I’ll share my plan cause you’ve gotten this far and I’m assuming you’re still interested lol (so cheers and thank you). I’ve dedicated 1 hr of the day between 7-9.30pm as me time. And that can mean anything. A walk, ex, meditation, bath, phone call...s, movie, nba on the indoor cycling training.... maybe a little work that’s stressing me out... ok, you get the idea. For me, and my situation (and Im stressing that big time) - I need to recharge. And consciously put time aside for me. Hoping to streak 42 days together starting today Why that time - kids in bed. Likely no clients at this time (however you’d be surprised). I’m confident it can happen then. And 1 hr out of approx 17 awake hours isn’t that much. And if I don’t top up my own bucket, everything else functions far worse in my life. And truthfully, it starts to fall down a little around me What’s your plan? What actions are you taking that align with your values? What nba team is best for me to watch right now seriously? Big love, Josh

01.01.2022 MORE OMEGA-3s PLEASE Omega-3s are a type of healthy fat found in food. Omega 3s have many health benefits including:... - Protective against heart disease - Reduce inflammation - Improve mood / mental health - Optimal foetal brain development during pregnancy and reduced risk of pre term birth Best sources of omega-3 include fish and seafood - particularly oily fish such as salmon, sardines and blue-eye trevalla. Plant sources contain a different type of omega-3 fat to fish that dont provide the same health benefits. Our bodies can convert some of the omega-3 from plant sources into the more beneficial omega-3 found in fish however this is at a low conversion rate. Plant sources of omega-3 include: Linseed, flaxseed, chia seeds, walnuts, soybean and canola oil. It is recommended you have 2-3 serves (150g each) per week of fish (including oily fish) to achieve its health benefits. Pregnant women need to be mindful not to over consume fish that contain high levels of mercury. In addition to this, it is also recommended to have 1g per day of omega-3 from plant sources (e.g. 20g walnuts or 10g chia seeds). Here is a not so pretty photo of our barramundi dinner. -Lauren, Dietitian

01.01.2022 I love a good question. Ive always thought that this question would phase out. That people would stop asking it. But once every 2-3 weeks, I get some form of: "So what exercise do I do to get rid of my belly fat" or, "if I do ab exercises, will I flatten my stomach."... The answer is that there isnt one. You consistently stay in a calorie deficit for a long time and you lose fat across your body. Theres no magic exercise (or magic pill for that matter) that will make you lose weight from a specific spot on your body. That would be what we call spot reduction, and it doesnt work. If abs got rid of fat mass around your waistline, Im confident everyone would do their 100 sit ups a night and central obesity wouldnt be a thing. Nor will tricep extension get rid of tuck shop arms or tighten the skin around the back of your arms. Oh, and know, that if you do achieve that long term calorie deficit and you healthily lose weight, without wrecking your relationship with food or exercise.... that youll lose fat mass (and likely some muscle), but know that for some (looking at you men) that fat around the stomach can be resistant and a place we lose it last. Men store fat around their stomach. Which is the dangerous fat. Anyway, the point of the post: spot reduction isnt a thing. Its a myth. Id love to hear if you have any other questions that fall in this exercise myth category. What have you heard!? Id love to hear. And answer them. Big love, Josh Exercise Physiologist See more