NJF Wellness Centre | Medical and health

NJF Wellness Centre

Phone: +61 484 763 684

Add/Update information

Reviews

Tags

• Businesses
• Medical and health

25.01.2022 Truth bomb alert to those of you who do. Those of you who don't, contact us now and we can help! Every body needs to move (even in this freezing cold weather!!)#exerciserightweek2020 #movementismedicine #scaryfacts

24.01.2022 Spots available for mat based classes in Cleve with Leah

24.01.2022 Single leg Balance Today’s form of movement is one to challenge your balance. Movement or exercise doesn’t always have to be about strength, things such as balance are equally as important EQUIPMENT NEEDED ... - 4 light objects that slide across the floor - Chair or pole for balance if required HOW TO COMPLETE (see video for specific demonstrations) - Imagining a clock face, place 4 objects on the floor at 12, 3, 6 and 9 o’clock - Stand in the centre, making sure objects are approximately 5-10cm from your feet - Start by balancing on 1 leg - With the other leg, try to push the marker at 12 o’clock forward as far as you can without losing balance - Bending through the knee of the grounded leg will allow you to push the object further - Return to start position - Repeat process for 3, 6 and 9 o’clock markers then switch leg If single leg balance is too challenging, replace one side marker with a chair or pole for support and then complete above steps while holding on To challenge yourself, roughly measure how far away each marker is when completed and aim to beat that REPS/SETS - Aim to complete 5-10 rounds on each leg All exercises shown in this post are just guides, completing them is your own choice. If you want further guidance as to how/why you should be doing these exercises please contact your exercise physiologist to discuss

22.01.2022 As we wrap up Exercise right week for 2020 we wanted to share one of our favorite quotes which needs no caption at all...... #exerciserightweek2020 #movementismedicine #njfwellness

22.01.2022 Our final story is from someone very near and dear my father. Volker’s story began when he was 57. ‘My touch with bowel cancer began when I noticed bright re...d blood in the toilet bowl. For a few days I let it go as I thought it was just something simple like a small haemorrhoid or maybe a small scratch for over enthusiastic wiping. I know bad mental picture! But it persisted for about a week so I made an appointment with my GP who immediately referred me onto a Colorectal Surgeon. Within a week I had undergone a colonoscopy where a 6mm polyp was detected, removed, tested and revealed to be a sessile serrated adenoma which is a pre malignant polyp. It was located in the right colon. Although it was not a fully malignant cancer, it was assessed as a fast pathway to cancer. Fortunately it did not require further surgery or other treatments. The area where the polyp was located was tattooed for easy identification and I was required to undertake sigmoidoscopy examinations every 3 months for a year, then colonoscopy examinations annually for 3 years and I am now on 3 yearly examinations. My last examination revealed another small polyp which was removed and tested but was non malignant. In my case I was extremely fortunate. Early detection and intervention undoubtedly prevented the premalignant polyp from developing into bowel cancer.’ Thankfully Dad was able to receive investigations & intervention quickly, which through early detection prevented the polyp/s developing into aggressive cancer. Hopefully through increased awareness, people who are not in the ‘at risk’ age range (eg 50yo and above) and are displaying symptoms known to be indicators of bowel cancer are also able to access tests quickly to help with early detection and treatment. https://bcamakingadifference.everydayhero.com/au/rubi-s-walk

19.01.2022 NEW PROGRAM ALERT Very exciting to join with Sonder again to present the Healthy Habits program across the Eyre Peninsula (Port Lincoln & Streaky Bay) and Yorke Peninsula (Kadina) 12 week blocks Weekly exercise Fortnightly education ... Improve health & wellbeing Make social connections Personalised care and support by our incredible exercise physiologists and dietitian FREE!!! & So so much more! If you have or at risk of developing a chronic condition this is a huge opportunity to start 2021 right (and the rest of your life!) Contact us for more details or sign up @ www.sonderhttps://sonder.net.au/programs/healthy-habits/ #sonder #epyp #exercisephysiology #healthyhabits See more

19.01.2022 Welcome to Exercise Right Week 2020! MOVEMENT IS MEDICINEmore important than ever to deliver this message. Stay tuned for posts from Sam everyday of Exercise Right Week with some exercises perfect for you to do at home. #exerciserightweek2020 #movementismedicine

17.01.2022 So many benefits from exercise, get moving NOW to help yourself have a healthy future #scaryfacts #exerciserightweek2020 #movementismedicine

17.01.2022 Movement for the mid back This week’s focus has been exploring many different ways of incorporating movement into our lives. But being realistic, work and life can often lead to us spending a lot of time sitting. A common theme in people who spend a lot of time sitting is reduced mobility through the thoracic spine (upper/mid back). Today’s exercise is just one of many which focus on getting some movement back into this area EQUIPMENT NEEDED ... - Yourself HOW TO COMPLETE (see video for further demonstration) - Start in a 4-point kneel position so that your hands are underneath your shoulders, and your knees are underneath your hips - Take one hand and thread it through the gap between your opposite hand and knee - Keeping your hips stable, rotate through your mid back aiming to reach your shoulder close to the ground. - Your grounded arm can bend through the elbow if needed - Return to start position - Place the same hand behind your head - Keeping hips stable once again, rotate the opposite direction, aiming to point your elbow towards the ceiling. - If you can not get your hand behind your head, it can be placed on your opposite shoulder - Return to 4-point kneeling position - Complete above steps on opposite side REPS/SETS - Aim to complete 10 reps on each side All exercises shown in this post are just guides, completing them is your own choice. If you want further guidance as to how/why you should be doing these exercises please contact your exercise physiologist to discuss #exerciserightweek2020 #movementismedicine See more

16.01.2022 Pt. 2 Movement for the mid back Today’s movement is another one for the thoracic spine (upper/mid back) area. Once again, this is just one of many exercises suitable for increasing range of motion in this area if it’s comfortable for you to complete then give it a go, if it is not then seek the advice for a more practical way of improving mobility in this part of your spine. EQUIPMENT NEEDED ... - Solid object such as foam roller or pillow HOW TO COMPLETE (see video for further demonstration) - Start by lying on your back, placing the solid object in line with your hip, roughly 20-30cm away from your body - Turn onto one side, so that your hips are stacked on top of each other - Place your top knee on the solid object so that your hip and knee are now at 90-degree angles - Reach arms outstretched in front of you - Slowly raise your top arm up towards the ceiling, and then over to the other side, letting your upper body rotate as you go - Keep hips stacked, and your knee in contact with the solid object throughout - Hold this position for 2-3 seconds - Return to start position and repeat REPS/SETS - Aim to complete 1 set of 10 repetitions on each side All exercises shown in this post are just guides, completing them is your own choice. If you want further guidance as to how/why you should be doing these exercises please contact your exercise physiologist to discuss #exerciserightweek2020 #movementismedicine See more

16.01.2022 Story 2 for our June Bowel Cancer Awareness This is Dan. He’s in his 30’s, is a dad of three, who also owns his own business which he works long hours at t...o ensure it keeps growing and thriving. Dan is a total larrikin, who loves nothing more than having a laugh, hanging with his family and smashing it on the hockey field. He also loves running and his story really begins early last year. In January 2019 Dan was easily running up to 15kms in good time quite regularly, but in February his times began to slip and he really started to struggle to run. He was continually feeling tires and low of energy, but put it down to the heat and being busy at work. In February he also noticed he blood in his stools, but having previously had haemorroids he wasn’t too concerned. Then he started to have bowel movement issues, not nothing else, was put on the wait list for a colonoscopy. He continued to try and push himself with his running, but by the end of March his wife had noticed that he was also beginning to lose muscle mass as well as body weight. He was eating and drinking well and staying active so this was starting to be a bit of a concern. Early April he was still having bowel movement issues, so went to see his GP again and was given a referral for blood tests and a chest x-ray because he had also had a lingering cough, both of which were carried out at the end of April. The GP was jovial and still said if he was a betting man he’d place his money on coeliac or a parasite it was neither, but also showed nothing else sinister except his liver enzymes were elevated. It was just pure luck that his GP was at a networking lunch with some of the colo-rectal surgeons in Adelaide and mentioned the wait times for colonoscopies. After discussing Dan’s case they said to send him straight for a CT scan. Dan had the CT the very next morning which showed everything he had metastatic bowel cancer that had already spread. In the space of a few months Dan went from being fit and health to having stage 4 cancer. It’s crazy really. But a year into treatment, Dan is feeling great he is back into his running, running circles around (or being run in circles by) his kids and having his arse whipped in the gym by his wife He is on treatment indefinitely, but in true Dan spirit he is not letting it slow him down. If you would like to support us, to help support people like Dan and the other young victims of Bowel Cancer please click the link https://bcamakingadifference.everydayhero.com/au/rubi-s-walk #never2young #bowelcanceraustralia #fuckcancer

15.01.2022 ***NJF EP & YP clinics Closed Thurs 19th - Tues 24th Nov (inclusive)*** But good news, telehealth appointments are still available to get some exercise advice through the lockdown (you would be amazed at what you can do at home!)- call 0433766704 to find out more. Let's be greatful that SA are taking urgent measures to lock down this cluster and hope it's only 6 days and we are able to resume services on Wednesday the 25th of Nov Be safe and smart SA ... *Lockdown challenge - every hour on the hour get up and do: X10 sit to stands or squats X10 wall push ups or ground push ups X10 high knee marching or star jumps Or a couple of laps of the house! For those of you who always use the excuse 'I don't have time' - you do now, 6 full days of time! Start a healthy exercise routine now and make a positive out of the SA 'circuit breaker' lockdown. Let me know how you go

15.01.2022 A nice tool to keep track of your weekly exercise let us know if you would like a copy and we can email or post one to you! #exerciserightweek2020 #movementismedicine #njfwellness

15.01.2022 Movember join us and grow a mo and raise money for men’s health! Sam & Viv have shaved down and ready to take on the challenge of growing their Mo for all of November. Who will grow the better Mo??? Please donate to the link below or drop some change into the Movember tins the boys have with them. https://movember.com/m/njfwellnessepyp?mc=1 Every dollar donated will be matched by NJF Wellness EP & YP! All money raised will go straight to the Movember foundation to help raise funds for men’s mental health and suicide prevention, prostate cancer and testicular cancer #movember #growamo #exercisephysiology #menshealth #mentalhealth

15.01.2022 We will remember them ~ 11 November

14.01.2022 To kick things off for #exerciserightweek2020 we have 2 exercises you can try at home to work on your shoulder strength (second exercise in seperate post) EQUIPMENT NEEDED - light to moderate resistance band tied in a loop ... HOW TO COMPLETE (see videos for further demonstrations) - Place band around your hands or wrists - Bring elbows by your side and at a 90 degree angle - Press out on the band with roughly 50% of your strength - Make sure elbows stay by your side - Hold this position anywhere from 5 to 30 seconds then rest To increase/decrease difficulty try a different strength resistance band, or hold positions for longer/shorter amounts of time REPS/SETS Aim to complete 2 sets of 5-10 reps. If you find this exercise easy, attempt exercise 2 (seperate post), completing 2 sets of 5-10 reps All exercises shown in this post are just guides, completing them is your own choice. If you want further guidance as to how/why you should be doing these exercises please contact your exercise physiologist to discuss Hope you enjoy the exercises. We’ll be back tomorrow with everyone’s favourite, exercises to help build a strong core #movementismedicine

14.01.2022 NATIONAL STROKE WEEK 2020 Raising awareness of the signs of a stroke, using the acronym F A S T (Face, Arms, Speech & time) is the goal of this year's National Stroke Week. To learn more please visit strokefoundation.org.au it could help save a life by acting FAST! In recognition of national stroke week we wanted to take the time to share Ivan, a stroke surviver who works so hard in the gym and has even invested in some parallel bars to practice everyday at home More than... 12 months on, Ivan's rehabilitation is still extremely tough and tiring but Ivan is back living at home with some assistance through the week from a carer and of course his beautiful family who have been his number one supporters throughout the whole journey. You are a joy and inspiration to work with Ivan, keep up that cheeky smile and determined mindset #njfwellness #strokeweek2020 #exercisephysiology #actfast #clientprogress See more

14.01.2022 Our dear Naomi and her beautiful pooch Rubi in NZ are walking to raise money for Bowel Cancer Research and along the way sharing some amazing true stories of those suffering with bowel cancer. Keep an eye out and please donate to a very worthy cause

14.01.2022 Did you spot Sam in the #YPcountrytimes? #njfwellness #telehealth #exercisephysiology #covid19

13.01.2022 Seek real advice from qualified Exercise Physiologist like us!!

12.01.2022 Day 11 of Movember We are doing this for the fathers, partners, brothers, sons and mates in our lives, because they’re dying too young, and it doesn’t have to be like this. I hope the below stats can help you understand why we need you to donate to help all the men in our lives get the help they need. In Australia, men die on average 4 years earlier than women, and for largely preventable reasons. Men account for 3 out of 4 suicides. Suicide is the leading cause of death ...among Aussie men aged 15-44. 1 in 6 men will be diagnosed with prostate cancer before they’re 85. Testicular cancer is the most common cancer in young Aussie men. Please donate now or drop some cash in the tins we have provided on sites across the YP https://movember.com/m/njfwellnessepyp?mc=1

10.01.2022 National Diabetes Week Diabetes is a scary chronic condition that unfortunately more and more people are being diagnosed with every day. The struggles that diabetics go through can be exhausting hence why this year there is a special emphasis on mental health and emotional well-being for those suffering with diabetes. Diabetes Australia have launched a new campaign - 'Heads up on Diabetes' to support and assist those with diabetes with their mental health and well-being.... Please don't be afraid to reach out if you or someone you know is struggling with their diabetes 1800 533 774 Don't forget NJF Wellness also offer bulk billed group exercise classes for those with Type Two Diabetes, all you need is a referral from your GP to get started did you know that exercise is extremely beneficial for your mental health? not to mention the positive affects it has on your bloody sugar levels! Contact us for more details! #diabetesaustralia #headsupondiabetes #njfwellness #exercisephysiology #mentalhealthmatters #letstalk

09.01.2022 EXERCISE 2 HOW TO COMPLETE (see video for further demonstrations) - Place band around your hands or wrists - Bring elbows by your side and at a 90 degree angle ... - Press out on the band with roughly 50% of your strength - Raise arms above your head slowly and then return back down, keeping tension on the band throughout - Aim to keep elbows at 90 degrees and in line with wrists the whole time To increase/decrease difficulty try a different strength resistance band, or hold positions for longer/shorter amounts of time REPS/SETS Aim to complete 2 sets of 5-10 reps All exercises shown in this post are just guides, completing them is your own choice. If you want further guidance as to how/why you should be doing these exercises please contact your exercise physiologist to discuss

08.01.2022 Today’s movement is looking at improving our ankle mobility with a simple exercise you can do from home. Improving ankle mobility can help with everyday tasks such as climbing stairs and even yesterday’s sit to stand exercise EQUIPMENT NEEDED - Pole or solid object - Fairly strong resistance band long enough to tie in a loop ... - Step (not essential) HOW TO COMPLETE (see video for demonstration) - Tie a resistance band around a pole in a double knot so that it creates a loop that your foot can go in - Place resistance band around ankle, making sure it is under the tongue of your shoe - Step forward so that your foot is completely flat on the step and there is tension on the band (if you do not have a step, complete exercise from the ground) - From here push your knee as far forward as you can until you feel your heel wanting to lift from the ground - Stop just before your heel comes off the ground - Hold this position for 3-5 seconds then return - Make sure your knee is tracking over your foot throughout the movement - If balance is an issue, holding on while completing this exercise is perfectly fine To increase difficulty, try a stronger resistance band See in comments a way of assessing this type of ankle mobility REPS/SETS - Aim to complete 1 set of 15 reps on each ankle All exercises shown in this post are just guides, completing them is your own choice. If you want further guidance as to how/why you should be doing these exercises please contact your exercise physiologist to discuss

08.01.2022 Simple but effective Sit to stands from a chair are a very simple yet effective way of beginning to build lower body strength in a practical way. Today’s video runs through 3 ways of completing the exercise ranging from easiest to hardest EQUIPMENT NEEDED ... - Chair (lower = harder) HOW TO COMPLETE (see videos for demonstrations) - Place chair against wall - Start seated with arms across your chest - Stand up without using your hands - Control yourself down, trying not to fall into the chair FOR EXERCISE 3 - Stagger foot position so that one foot is further out than the other (further away = harder) - Complete steps as per above - This position will cause you to use the leg closer in much more in order to stand up To increase difficulty of all exercises try holding a weight or heavy object with both hands in front of your chest REPS/SETS - Aim to complete 2 sets of 10 repetitions - For Exercise 3, make sure you complete it with each leg All exercises shown in this post are just guides, completing them is your own choice. If you want further guidance as to how/why you should be doing these exercises please contact your exercise physiologist to discuss

06.01.2022 What is an #exercisephysiologist? Accredited Exercise Physiologists (AEPs) are university qualified allied health professionals equipped with the knowledge, skills and competencies to design, deliver and evaluate safe and effective exercise interventions for people with acute, sub-acute or chronic medical conditions, injuries or disabilities. Pathology domains covered by the services of AEPs include cardiovascular, metabolic, neurological, musculoskeletal, cancers, kidney, respiratory / pulmonary and mental health, and any other conditions for which there is evidence that exercise can improve the client’s clinical status. Contact us today to see how #exercise can help you #wellbeing #exercisephysiology #portlincoln #eyrepeninsula #chronicdiseasemanagement #medicare #dva #privatehealth

06.01.2022 Streaky Bay, Elliston and Ceduna we are coming for you that's right you are getting your own exercise physiologist - Leah is going to be a permanent West Coast resident!

05.01.2022 Mask up everyone! As of tomorrow all clients and practitioners are required to wear a single-use face mask. If you do not come with a face mask, sorry but we will need to reschedule your appointment to a later date.

03.01.2022 The end result = filthy!! But all for a good cause Well done boys, thanks to everyone that donated!

02.01.2022 Core Strength Today we’ve got a set of exercises to progressively challenge and improve core strength. Please note there are 4 seperate exercises in the video below, each one gradually increasing in difficulty EQUIPMENT NEEDED... - Pole or weighted object easy to hold - Flat surface, preferably hard HOW TO COMPLETE (see video for specific demonstrations) - For all 4 exercises, the start position is lying with your back flat on the ground, legs raised so that hips and knees are at 90 degrees, and your arms outstretched above your chest, holding a pole or weighted object - Before moving either your legs or arms, tighten abdominal muscles - From here, complete necessary arm or leg movements as shown in each individual exercise - Ensure back remains flat on the ground throughout each movement - Aim to keep movement slow and controlled, breathing throughout To increase difficulty of all 4 exercises, try increasing the weight of the object held in your hands REPS/SETS - Aim to complete 2 sets of 10-15 reps of the 1st exercise - If you find this exercise easy, progress to the 2nd exercise and complete 2 sets of 10-15 reps - repeat process for 3rd and 4th exercises All exercises shown in this post are just guides, completing them is your own choice. If you want further guidance as to how/why you should be doing these exercises please contact your exercise physiologist to discuss Hope everyone has a lovely day and includes some type of movement in it, even if it’s just 10 minutes after work #exerciserightweek2020 #movementismedicine

01.01.2022 On this day, in 1966, the Battle of Long Tan took place in a rubber plantation near Long Tân, in Phc Tuy Province, South Vietnam, during the Vietnam War. The ...action was fought between Viet Cong (VC) and People's Army of Vietnam units and elements of the 1st Australian Task Force. On the night of 16/17 August, mortars and recoilless rifles attacked Nui Dat from a position 2 km to the east until counter-battery fire caused it to cease. The next morning D Company, 6th Battalion, Royal Australian Regiment, commanded by Major Harry Smith, departed Nui Dat to locate the firing points and the direction of the enemy withdrawal. Weapon pits were found including mortars and recoilless rifles. D Company clashed with the VC 275th Regiment and D445 Battalion around midday 18 August. Facing a larger force, D Company called down artillery. Heavy fighting ensued as the VC attempted to encircle and destroy the Australians. After several hours two UH-1B Iroquois from No. 9 Squadron RAAF arrived overhead to resupply them. Supported by strong artillery fire, D Company held off a regimental assault before a relief force of M113 armoured personnel carriers and infantry from Nui Dat reinforced them at nighttime. The Australian forces formed a defensive position overnight. The next day Australian forces swept the area though the VC had withdrawn. The operation ended on 21 August. Although 1 ATF initially thought it had suffered a defeat, it was later thought to have been a victory by preventing the VC from moving against Nui Dat. The battle's outcome was indecisive, with disagreements on its effect between the 275th Regiment and D445 Battalion. Whether the battle significantly impaired the capabilities of the VC is disputed. However, Long Tan represented a watershed in the Australian involvement in Vietnam, increasing the confidence of the Australians in their ability to defeat the VC and enhancing their military reputation. The number of VC casualties remains disputed, but Australian losses were 17 killed, one died of wounds and 24 wounded: approximately one third of the initial force engaged. D Company, 6 RAR was awarded a US Presidential Unit Citation by President Lyndon Johnson on 28 May 1968, and a Unit Citation for Gallantry on 18 August 2011. After the battle, Smith was awarded the Military Cross, but after a review in 2008 he was also awarded the Star of Gallantry. There have been three reviews of the initial decorations awarded to those who fought at Long Tan, resulting in substantial upgrades and additional awards. Lest we forget. Ian Smith Chair Anzac Day Committee Australian troops with weapons captured at Long Tan: AWM