Medgym Local in Mortlake, New South Wales, Australia | Medical and health

Medgym Local

Locality: Mortlake, New South Wales, Australia

Phone: +61 451 886 773

Address: Studio 1, 15 Tennyson Rd, Mortlake 2137 Mortlake, NSW, Australia

Website: http://www.medgymlocal.com.au

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• Physical therapist

25.01.2022 Great summary on role of exercise therapy in management of prostate cancer. https://manual.com.au//exercise-medicine-for-the-manageme/

24.01.2022 On behalf of MedGym Local, I’d like to wish one of our foundational members Lynette a very big Happy 80th Birthday!!!! Lynette has been attending sessions at MedGym since we opened in 2018 and has gone from strength to strength and made improvements in all major health areas. We are all very proud of your continual efforts in results! Here’s to another 20 years of staying strong, fit and healthy! Lots of love, the MedGym Local team!

24.01.2022 91 and still doing what she loves!

23.01.2022 As the first round of the 'Diabetes Management Program' comes to a successful close, it's important to remember the many complications that can come with uncontrolled diabetes, one of which being peripheral neuropathy! Below are the primary symptoms associated with the condition, your feet are very important to your health! #diabetes #exercisephysiology

23.01.2022 Regular exercise at both low and high intensities is crucial for brain health, function and cognition. The below blog post talks about 6 ways exercise can boost your brain health: 1. EXERCISE HELPS PROTECT AGAINST DEMENTIA AND ALZHEIMERS DISEASE 2. EXERCISE BOOSTS MEMORY 3. EXERCISE IMPROVES COGNITIVE FUNCTION... 4. EXERCISE CAN HELP YOU TO SLEEP BETTER 5. EXERCISE REDUCES STRESS 6. EXERCISE IMPROVES MENTAL HEALTH For more information on how exercise can benefit you and your brain health, contact our Exercise Physiologist Nicholle on 0451 886 773 today!

22.01.2022 MedGym Local would like to wish one of our members, Harry a very very Happy 93rd Birthday!!!!! 93 years young, achieving goals and staying active! #livelonglivestrong

22.01.2022 MINDFULNESS AND HEALTH Mindfulness meditation focuses your mind on the present moment. It trains your mind to be alert and pay attention to the thoughts and the sensations you feel and accept them without judgement. Being mindful is being aware of the moment. Regularly practising mindfulness meditation has been shown to improve mood, relieve stress, improve sleep, improve mental health and reduce pain.... Attached is a post from Musculoskeletal Australia which delves into the numerous health benefits associated with the practice of Mindfulness, such as: mental health, sleep quality, chronic pain, cognition, chronic health symptom control, lifestyle change, emotional capacity and many more https://www.msk.org.au/meditation-and-being-mindful

22.01.2022 ACTIVE AGEING Research shows that only 17.2% of those aged over 65 meet the Physical Activity Guidelines. Regular exercise not only helps to reduce your risk of chronic disease, but also helps keep your bones strong, reduces your risk of falls and helps to maintain independence and quality of life. Exercise Right is a website designed by Exercise Physiologists which supplies information about appropriate exercise for all chronic health conditions. ... It is never too late to change your health outcomes for the better! Contact Nicholle at Medgym Local for more information about how exercise and physical activity can help you. Ph: 0451 886 773 Email: [email protected]

22.01.2022 More than 2 in 3 Australian adults are overweight or obese. Theres a lot of information out there about how to lose weight and its easy to lose track of the basics. In the below article are some practical tips on exercise and weight loss written by an Exercise Physiologist. The health consequences of being overweight and obese are well documented and include increased risk of developing type 2 diabetes, cardiovascular disease and some cancers. Its important to highlight th...e powerful role that exercise, as lifestyle intervention, can play in facilitating weight loss and subsequently reducing risk of chronic disease. For more information about how you can incorporate exercise into your routine and as a tool to help you become more healthy, contact Nicholle today on 0451 886 773.

21.01.2022 EXERCISE IS MEDICINE!!!!

21.01.2022 Its okay not to be okay #YouCanTalk

21.01.2022 Do you have any, some, or all of these preventable risk factors? Find out how physical activity and lifestyle change can help you live a longer and healthier life! Contact Nicholle on 0451 886 773

20.01.2022 Exercising during the 'Silly Season' can be difficult with the many parties and social gatherings around this time, but it's important to still keep moving and be mindful of how much and the things we eat.

19.01.2022 EVENT NOTICE WHAT: Men's Health seminar WHEN: Thursday 5th March WHERE: Breakfast point community centre (next to the Men's shed)... TIME: 10am More than just a pretty face, Mitch will be presenting on all things mens health including conditions from osteoarthritis to cancer treatment and management as well as generalised strength and conditioning as we age. Spread the word and Join us as we pick Mitch's brain and put him to the test with public speaking!! DM us for more details

19.01.2022 Our mental health goes through various waves and ups and downs throughout our lives. Its important to look after those around us and provide a support network, even by just asking those around us how theyre going. Today is R U OK Day. How do you ask someone if they are ok? What do you do if they say they're not ok? This simple guide can help. Find more tips at www.ruok.org.au/how-to-ask

19.01.2022 As the first round of the Diabetes Management Program comes to a successful close, its important to remember the many complications that can come with uncontrolled diabetes, one of which being peripheral neuropathy! Below are the primary symptoms associated with the condition, your feet are very important to your health! #diabetes #exercisephysiology

18.01.2022 A great read about Osteoporosis and the associated benefits of weight training for older adults! Some quick facts about Osteoporosis: - About 1.2 million Australians have osteoporosis - The condition causes bones to become brittle and susceptible to breaking... - Lifting heavy weights under supervision has been shown to improve bone density in people with osteoporosis See more

18.01.2022 ***CHRONIC PAIN*** 3.24 million Australians were living with chronic pain in 2018, and this is estimated to increase to 5.23 million people by 2050. Linked to this post is a fantastic article written by Dr Rachel Zoffness who is a pain psychologist which goes into the complex system that is pain, and further explains why we experience the pain and discomfort we do. Some of my favourite segments are copied below, but for further insight, please follow the link and read this wo...nderful article. Pain education is at the forefront of successful treatment. "So why do we have pain? Answer: pain serves as the bodys danger response system, keeping us safe and alive by warning us of possible harm." "So if youre coping with chronic pain, remember this: Changing your brain can change your pain. Addressing your emotional health directly impacts your physical health because brain and body are always connected." "Additionally, providing patients with pain education may reduce pain and disability, increasing understanding of pain while reducing fear of movement and activity-avoidance"

18.01.2022 Return to Work South Australia has released this wonderful pain resource in the form of an infographic, delivering simple and effecting pain education. It encourages hope and, perhaps most importantly, a call to action to undertake meaningful activity that is graded, linked to goals, tailor made for the person, pleasurable, and aimed at meeting the individual’s physical and psychological needs. Please have a read and discover how movement can help with pain management. For further information, contact Nicholle at Medgym Local on 0451 886 773

17.01.2022 Tips for better sleep hygiene!

17.01.2022 Meet Nicholle! Hello everyone, my name is Nicholle and Im the Lead Exercise Physiologist at MedGym Local. My passion for exercise and health started at a young age, being involved in various sporting activities throughout my life, while also seeing the effects leading a sedentary lifestyle had on those close to me. This led me on a journey to discover how I can make a positive impact on peoples lives while accompanying them on their better health journey. I studied a Bachelo...r of Exercise Physiology at the University of New South Wales, where I had the opportunity to work with various chronic health conditions and populations, such as; cardiovascular disease, metabolic disease, mental health, musculoskeletal health, indigenous populations, intellectual disability, chronic pain, neurological rehabilitation, healthy ageing, and exercise during and post-cancer treatment. My goal within MedGym Local is to create a safe and inviting space for individuals to undertake exercise and lifestyle changes for positive health outcomes. These programs are based on the latest evidence-based research in exercise and its affect on the treatment of chronic health conditions. If you have any questions, or would like more information, dont hesitate to make contact and Ill be more than happy to answer any inquiries you may have. Looking forward to hearing from you, Nicholle Exercise is Medicine! Mobile: 0451 886 773 Email: [email protected]

17.01.2022 This week is National Chronic Pain Week. Our understanding and treatment approaches for chronic pain is continually evolving and developing. The below article takes a look at the history of pain, our understanding of what it is, why it can persists longer than the healing process takes, and the varying aspects that can affect recovery. For more information, contact our Exercise Physiologist Nicholle on 0451 886 772

15.01.2022 November is DIABETES AWARENES MONTH Type 2 diabetes accounts for around 90% of all people living with diabetes. It most commonly affects adults but is increasingly seen in children and adolescents. Unlike type 1 diabetes, type 2 diabetes can be prevented. The cornerstone of type 2 diabetes prevention is the adoption of a healthy diet and increased physical activity. Several studies conducted around the world have shown that the risk of developing type 2 diabetes can be si...gnificantly reduced by adopting healthier lifestyles. The most important risk factors for type 2 diabetes include excess body weight, lack of exercise and poor nutrition. The first step to preventing type 2 diabetes is knowing your risk. The International Diabetes Federation is encouraging everyone to learn about their risk of type 2 diabetes through the below simple online questionnaire. If you or someone you know has some of the above risk factors, click the link and know your risk! #TEST2PREVENT THIS NOVEMBER

14.01.2022 PERSISTENT PAIN Rachel Zoffness is a pain psychologist who specialises in treating people with persistent pain, and also teaches pain neuroscience. The linked article provides fantastic "must read" information about pain and why we feel it. The take-home messages include:... 1. Pain is not all in your head. However, it isat least in partin your brain. Thoughts, beliefs, perceptions, emotions, past experiences, context, and input from your body all affect your experience of pain (Edwards et al, 2016). 2. Pain is not an accurate indicator of tissue damage and instead serves as your body's warning system, motivating you to take action to stay safe. However, because pain is a guesstimate, it is not an accurate indicator of tissue damage. Hurt and harm are not the same. 3. Cognitive, emotional and contextual factors always inform pain processing. Specifically, credible evidence that your body is in danger can amplify pain, while credible evidence of safety can reduce pain (Butler & Moseley, 2013). Changing thoughts, perceptions, and emotionswhat you think, how you feel, and what you believe about your body and your healthcan, therefore, change the pain you feel. This means that you have more control over your pain than you may have realized. 4. Treating chronic pain with exclusively biomedical solutions like pills and procedures is insufficient. This limited treatment approach is one of the primary causes of the opioid epidemic and, according to national reports, is ineffective for long-term care (NIH, 2019; USDHHS, 2019a). 5. Effective pain treatment requires addressing biological, psychological and social components of pain. This may be achieved by adding Cognitive Behavioral Therapy (CBT), biofeedback, Mindfulness-Based Stress Reduction (MBSR), graded exercise, and other non-drug, non-surgical interventions to the treatment plan (Kerns et al, 2011; Majeed & Sudak, 2017), or going to an integrative pain management clinic. Going to therapy for pain does not mean youre "crazy." Biobehavioral approaches like these are low-risk, have evidence of effectiveness (Garland et al, 2019), have no side effects, and are now considered best practice in pain medicine (USDHHS, 2019b). You literally have nothing to lose! If you, or someone you know experiences persistent pain, please read this article and pass it onto family and friends. For more information about pain education and how exercise can help you on your journey, please contact our Exercise Physiologist Nicholle. Ph: 0451 886 773 Email: [email protected]

13.01.2022 Life can be full of stressful situations, whether it’s worrying about your work or personal relationships, or struggling to cope with the restrictions imposed by the current global pandemic. No matter how small or severe the stressor, your body responds in the same way -the "fight or flight" response which sends hormonal signals around your body, causing an increase in cortisol and adrenaline. This leads to a rise in heart rate and blood pressure and, in turn, changes to almo...st every bodily system. This includes the immune system, digestive system, and brain. How this increase in cortisol affects the body and how we respond to stressors, read the below article. If you're interested in learning more about how exercise can help improve stress responses, or education about the topic, contact Nicholle on 0451 886 773!

10.01.2022 EVENT NOTICE WHAT: Mens Health seminar WHEN: Thursday 5th March WHERE: Breakfast point community centre (next to the Mens shed)... TIME: 10am More than just a pretty face, Mitch will be presenting on all things mens health including conditions from osteoarthritis to cancer treatment and management as well as generalised strength and conditioning as we age. Spread the word and Join us as we pick Mitchs brain and put him to the test with public speaking!! DM us for more details

09.01.2022 Medgym is dedicated to its clients, with their health and safety being our number 1 priority. We are doing everything within our power to keep our area as cleanly and safe for clients as possible, cleaning equipment after every use and have reduced group training sizes to a maximum of 3 people each session. As a rehabilitation provider, we will currently be continuing to operate and see clients. However, for those that have stopped using their local gyms, it is more importan...t than ever to keep moving and physically active for the sake of your physical and mental health and well-being. ESSA has just launched "Exercise Right at Home" which has videos and content showing various exercises and programs available for you to complete while social distancing and in isolation. For a more personal and individualised service, please contact Nicholle and she will be able to formulate a home-based program with progressions for you to complete over the coming months. Stay happy and healthy everyone <# Email: [email protected] Phone: 0432 296 426

09.01.2022 CHRONIC PAIN "Making sense of pain is the first step in moving forward. This starts from understanding that pain does not equal damage. Its safe to move and you dont have to be completely pain-free to start being active again. From this understanding you can begin to overcome a fear of pain and movement and gradually return to the things in life that you enjoy."

08.01.2022 STRENGTH TRAINING AND MAINTAINING YOUR INDEPENDENCE AND FUNCTION Did you know: Beginning from the age of 30, men and women lose muscle mass at roughly the rate of 10% per decade until about 50, when that loss accelerates to 15% per decade! ... This can lead to an increase in falls risk, bone breaks and other health concerns and injuries. Strength training is a fundamental part of ageing healthily and avoiding adverse health outcomes. Contact Nicholle at Medgym today to find out how you can integrate strength training into your routine for better health outcomes! Ph: 0451 886 773 Email: [email protected]

07.01.2022 What an absolute legend! Proof that you should never let age hold you back

07.01.2022 A great animation explaining how pain isnt just a physical sensation, with many different aspects affecting what we feel and how we experience an injury and the proceeding recovery!

06.01.2022 THIS WEEK IS MENS HEALTH WEEK! MUSCLE LOSS AND STRENGTH TRAINING The natural aging process leads to distinct muscle mass and strength loss, with a 15% loss per decade over the age of 50!... Studies show that strength training (aka weight lifting, progressive resistance training) can improve muscle mass and strength. This can help to combat the musculoskeletal issues associated with aging. Follow the link for further information, or contact our Exercise Physiologist Nicholle on 0451 886 773

06.01.2022 "With everything going on in the world right now due to COVID-19, many of us may experiencing new or heightened feelings of anxiety, distress and concern in relation to the outbreak. Its important to ensure we look after our physical and mental health during this time. If youre stressed out or anxious, theres a few simple things you can do to try and manage these feelings. Exercising regularly, eating well, getting enough sleep and practicing mindfulness or meditation are ...good places to start. Research has also shown that breathing techniques such as abdominal breathing and lateral breathing may reduce anxiety and stress. But how does this work?" Click the link below to read more:

05.01.2022 Lifting weights can help protect the brain from degeneration, and its benefits last for many months after training, according to Australian research.

05.01.2022 1 in 3 older adults experience a fall in any given year. Frequent falls can not only lead to injuries, but can also hinder ones ability to live independently. ...Losing balance appears to be the number one cause of falls in older adults. So, what can you do to improve your balance and reduce your falls risk? #Exercise See more

05.01.2022 A great animation explaining how pain isn't just a physical sensation, with many different aspects affecting what we feel and how we experience an injury and the proceeding recovery!

05.01.2022 EXERCISE FOR FALLS PREVENTION 30% of adults over the age of 65 experience at least one fall per year. This equates to over $600 million for acute care in Australian hospitals. But what if there was a way to prevent the falls from happening in the first place? The number 1 activity for falls prevention is EXERCISE! To find out some of the best types, follow the link below:

05.01.2022 WHY DO WE LOSE MUSCLE AS WE AGE? The natural aging process leads to distinct muscle mass and strength loss, with a 15% loss per decade over the age of 50! HOW CAN STRENGTH TRAINING HELP? Studies show that strength training (aka weight lifting, progressive resistance training) can improve muscle mass and strength. This can help to combat the musculoskeletal issues associated with aging.... The benefits of strength & resistance training include: Increased lean muscle mass Increased metabolic rate Preserve/increase bone density & joint health Increased balance & decreased risk of falls or injury Prevention of muscle loss associated with aging Improved sleep Improved mental health & reduced depression Reduced risk and symptoms of some chronic diseases Improved cognitive function Potential to reduce risk of dementia, Alzheimers and Parkinsons disease

04.01.2022 Heading into the New Year, it is common for people to make "Resolutions" or particular goals for the coming year. When doing so, there are certain factors that need to be taken into consideration which affect how successful you may be at achieving said goals. These goals need to be SMART: Specific Measurable... Achievable Realistic Time frame For more information on SMART Goals and how to establish them, PM or call Nicholle on 0451 886 773

03.01.2022 Are you getting enough sleep? Want to learn how you can improve your current sleep quality? The following link has tips on how you can practice good sleep hygiene!

02.01.2022 Wishing everyone a very happy and healthy Christmas and New Year! Looking forward to a wonderful 2020!

02.01.2022 Exercising during the Silly Season can be difficult with the many parties and social gatherings around this time, but its important to still keep moving and be mindful of how much and the things we eat.

02.01.2022 9 THINGS EVERYONE SHOULD KNOW ABOUT PAIN There are a lot of outdated beliefs and myths that surround pain and what it means when we experience these symptoms. Attached are 9 facts about pain and why and how pain occurs. The first step to managing your pain is understanding it. Hurt doesn't equal Harm.

01.01.2022 November is 'DIABETES AWARENES MONTH' Type 2 diabetes accounts for around 90% of all people living with diabetes. It most commonly affects adults but is increasingly seen in children and adolescents. Unlike type 1 diabetes, type 2 diabetes can be prevented. The cornerstone of type 2 diabetes prevention is the adoption of a healthy diet and increased physical activity. Several studies conducted around the world have shown that the risk of developing type 2 diabetes can be si...gnificantly reduced by adopting healthier lifestyles. The most important risk factors for type 2 diabetes include excess body weight, lack of exercise and poor nutrition. The first step to preventing type 2 diabetes is knowing your risk. The International Diabetes Federation is encouraging everyone to learn about their risk of type 2 diabetes through the below simple online questionnaire. If you or someone you know has some of the above risk factors, click the link and know your risk! #TEST2PREVENT THIS NOVEMBER

01.01.2022 EXERCISE AND HEALTHY AGEING In Australia: For people aged 65 and over, 75% were not sufficiently active... For females, 77% were not sufficiently active For males, 74% were not sufficiently active 3 in 5 Australians (60%) aged 65 years and over have at least one chronic condition, with chronic disease a leading cause of disability in older adults. Exercise and physical activity can help to reduce the associated health declines of these conditions. Exercise & Sports Science Australia (ESSA) has designed an eBook to encourage older Australians to become more active. It also covers the benefits of exercise for a wide range of common conditions and illnesses you may encounter as you age. Follow the below link to get your free access to this fantastic eBook!

01.01.2022 A very very big HAPPY BIRTHDAY to one of Medgym Locals superstars; Roger! Roger celebrated his 97th birthday this week and hasnt seemed younger! You continually impress us with your dedication to your health, wellbeing and training both in the clinic and at home! Heres to another year of health, happiness and of course; exercise!

01.01.2022 Earlier this week was WORLD OSTEOPOROSIS DAY! Exercise is one of the best ways to increase the strength of your bones, and with an estimated 924,000 Australians diagnosed with this condition, there has never been a better time to start specific training to improve your bone strength! For more information and to find out the best exercises for you and your condition, contact Medgym on 0451 886 773!