S & T STEPS in Woori Yallock, Victoria | Medical and health

S & T STEPS

Locality: Woori Yallock, Victoria

Phone: +61 431 545 117

Address: Shop 7 1609 Warburton hwy 3139 Woori Yallock, VIC, Australia

Website: http://Www.sntsteps.com.au

Likes: 1154

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• Medical and health
• Massage service
• Physical therapist
• Fitness trainer

25.01.2022 Don’t forget to check out all our new prices starting next week! We have dropped the prices on all our services: classes, personal training and massage! This mean it’s more affordable for everyone! We want to get as many people back into their training and healthy lifestyle as possible!... Never trained with us? Want to know how to get started? Want to discuss the best plan to fit you? Comment below or message the page and we will respond ASAP with how we can help!

24.01.2022 Don’t forget this starts MONDAY! Want to win a $250 rebel sport voucher? It’s easy! Our 6 week spring challenge! Only $10 per week (or free to enter if you are doing outdoor training with us)... How the challenge works? Earn points by completing items, the person with the most points after 6 weeks will win the challenge Points will be given out for the following: Completing daily exercise sessions Logging Nutrition in myfitnesspal and sending a screenshot through Logging Water in myfitnesspal and sending it through Completing daily challenges Just watch the facebook group daily, for your workout, zoom class link, and daily challenge. If you’re not doing the zoom classes, simply send us some vids or snaps of you doing the daily workout for your points! Message us to join!

24.01.2022 Our personal training is also included in our price decreases! We have dropped our personal training down so that it is more affordable for everyone! We don’t want anyone missing out on the opportunity to train! Personal training is for up to 3 people in a session and the cost is split between the participants. No extra costs for friends or family to join!... Our personal training times are filling fast! Message us now for availability and to book!

23.01.2022 PLANTAR FASCIA Part 2 So now we have learnt what plantar fascia is, question is what do we do about it? ... Here are a few basic stretches to keep on top! 1 stretch your calves! -Stand an arm’s length from a wall. -Place one foot behind the other - Slowly and gently bend your front leg forward. - Keep your back knee straight and your heel on the ground. - Hold the stretch for 15 to 30 seconds and release. - Repeat three times thenReverse the position of your legs, and repeat 2 stretch 2 may sound a bit silly but it will definitely help! Stretch your big toe! - Cross one leg over the other for the big toe stretch. - Grab your big toe, pull it gently toward you, and hold for 15 to 30 seconds. - Do this three times, then reverse and do the same with the other foot 3 Towel stretch! - Fold a towel lengthwise to make an exercise strap. - Sit down, and place the folded towel under the arches of both feet. -Grab the ends of the towel with both hands, and gently pull the tops of your feet toward you. - Hold for 15 to 30 seconds, and repeat three times then swap sides Remember Follow these simple stretches a few times a day followed by some corrective exercises which will be in part 3! ease off if needed, you need to let the inflammation calm down start slowly, ease into running or exercise and remember to listen to your body! while stretching is great, you need proper support for your feet

23.01.2022 Continuing our posts on nutrition myths and questions, our second question is: Do I have to eat 5-6 meals a day to lose weight and body fat? This question is more complex than our last post, the short answer is that you do need to be breaking up your nutrition into multiple meals, but that doesn't mean they need to be spaced from when you wake up until when you go to bed!...Continue reading

22.01.2022 It’s Monday! You know what that means! Full body! Zoom classes are still running! 7am & 6:30pm... Message us to book! Your first one is free!

21.01.2022 With dan Andrews latest announcements today we can change what we offer you! We will continue to offer our online training and zoom classes! But now we are able to add in outdoor training within 5km of woori yallock!... This is currently the bubble we can operate in! So if your bubble overlaps, training outdoors can now commence! Check your bubble: https://jmargenberg.github.io/covid-5km-overlap-finder/ We want to keep costs as low as possible and ensure we can keep everyone safe, but also get back into your training! Sessions will be 45 minutes! With a 15 minute gap between sessions! Sessions are up to two people (unfortunately that includes children! Sessions will be $30 for 45 minutes. If there’s two people it’s $15 each! Want to book? Message us!

20.01.2022 Upper cross syndrome Part 3 So now we know what upper cross syndrome is, we know how to stretch the muscles which have shorten but how do we strengthen the weak muscles?... Well here we go! Plank plus scapular retraction Assume the plank position on the elbows. (This can be some on your knees) Allow your chest to drop towards the floor and your scapula to retract towards each other. Next move the chest upwards protracting the scapula away from each other. Hold for 2-3 seconds and repeat 10-15 times Get on hands and knees with back straight and head in line with spine. Extend chin toward the floor. Scoop chin down toward chest as far as possible (like nodding yes). Keeping chin close to body, slide back into the starting position. Back Rows with band Stand both feet on band hip width apart, holding handles in front of thighs with palms facing in. Keep your knees bent and abs tight as you flex forward slightly at the hips. Pull handles to hip bones squeezing through the middle of your back. Release slowly. Hold 1-2s 10-15 reps (Not shown) Got any questions Feel free to contact us at S&T STEPS, we are more then happy to help!

19.01.2022 Love tabata short workout intervals make these sessions go quick! Why not join us today? Zoom classes are still running! 7am & 6:30pm... Message us to book! Your first one is free!

19.01.2022 Send through your nutrition questions! Our nutrition education pieces will continue from tomorrow What nutrition has been bugging you? What are you struggling with? Send them through!

18.01.2022 It’s Tuesday and core is here! This is always a fav of our clients! Core strength is vital, why not spend 30 minutes improving yours?! Zoom classes are still running! 7am & 6:30pm... Message us to book! Your first one is free!

17.01.2022 AMRAP is back! We know this session is always hard, so why not join our online community to get the most out of it? Zoom classes are still running! 7am & 6:30pm... Message us to book! Your first one is free!

16.01.2022 Let’s talk plantar fasciitis Part 1 A lot more people have been getting out and walking during iso which is great! But have you noticed the bottom of your feet getting sore? This post is for YOU! ... WHAT IS PLANTAR FASCIITIS Plantar fasciitis causes pain in the bottom of the heel. Plantar fascia is a thick, weblike ligament that connects your heel to the front of your foot. It acts as a shock absorber and supports the arch of your foot, helping you walk Due to everyday life wear and tear or overuse, The plantar fascia can become inflamed, and the inflammation causes heel pain and stiffness SIGNS AND SYMPTOMS Pain at the bottom of the heel or sometimes at the bottom mid-foot area Pain gradually worsens over time. The pain can be dull or sharp, some cause do experience burning or ache at the bottom of foot Pain is usually worse in the morning when you take your first steps out of bed, or if you’ve been sitting or lying down for a while. Climbing stairs can be very difficult due to heel stiffness. no pain during activity, but get pain once activity has stopped WHAT ARE THE CAUSES Having a very active job that involves being on your feet for prolonged period of time long distance runners or increasing your daily activity incorrect/poor arch support footwear Structure of your foot (high arches/fleet feet) If these sound like anything symptoms you have been getting keep an eye out for at home treatment options! Want to know more about plantar fasciitis? Send us a message and we are more then happy to answer any questions

16.01.2022 Don’t forget we are now offering outdoor personal training! And what perfect weather to start 1:1 or 1:2 $30 for 45 minutes ... Check out this link to see if our 5km bubbles over lap https://jmargenberg.github.io/covid-5km-overlap-finder/ Message us to find out more!

14.01.2022 Our small group weight training have become our most popular sessions! With the price drop on all our services these classes will fill up fast! Come and join in! Resistance training for up to 5 people! Catered to your level and tracked each week so you can see your progress!... Message us now to get started!

12.01.2022 Personal training! Only $30! We are still offering our online training and zoom classes! But now we are able to add in outdoor training within 5km of woori yallock!... This is currently the bubble we can operate in! So if your bubble overlaps, training outdoors can now commence! Check your bubble: https://jmargenberg.github.io/covid-5km-overlap-finder/ We want to keep costs as low as possible and ensure we can keep everyone safe, but also get back into your training! Sessions will be 45 minutes! With a 15 minute gap between sessions! Sessions are up to two people (unfortunately that includes children! Sessions will be $30 for 45 minutes. If there’s two people it’s $15 each! Want to book? Message us!

11.01.2022 Today we are starting our series on nutrition questions and common nutrition myths! The first question we've been asked is about breakfast and we wanted to discuss a common nutrition myth! Do I need to eat breakfast to reach my lose weight and/or body fat?...Continue reading

07.01.2022 Haha love this!! This will definitely be us when the studio can reopen! Who else is looking forward to the gyms opening again?

06.01.2022 PLANTA FASCIITIS Part 3 CORRECTIVE EXERCISES... 1 Foam Roll Plantar Fascia - Begin standing barefoot with the tennis ball/foot roller! Frozen water bottle underneath the arch of the foot. Slowly roll back and forth, massaging the surface of the foot while maintaining consistent pressure with the ball. Perform three 1 minute repetitions with a 30 second break in between 2 Ankle Inversion with Resistance - Begin seated in a chair. Place resistance band around the middle of the foot, anchoring the opposite end to a firm structure. Lift your foot off the floor and invert ankle (roll your ankle in towards your other leg) in a scooping motion against resistance band. Slowly return to starting position. Perform 3 sets of 10 keeping a nice slow and controlled movement 3 Toe-In Heel Raise - Begin standing with feet pointed inward so that the toes are close together. Lift heels off the floor. Pause momentarily then slowly return to start position. Perform 3 sets of 10 repetitions Tips for corrective exercise Never exercise through pain! If you are finding this easy, increase the time or the reps one at a time, don’t increase both together If there is a flare up decrease volume keep your movement slow and controlled, this isn’t about speed! Feature Casey and Frankie in the back ground

05.01.2022 Don’t forget! We have an awesome easy to use booking system to get you booked for all your sessions! Available as an app on iPhone and android! It makes booking in for your sessions simple! And even sends reminders before upcoming sessions!... Fill out the details at this link and we will create a log in for you so you can get started ASAP! https://www.surveymonkey.com/r/KJF5JW5 Completely free to use and no pre payments required!

04.01.2022 Our Saturday challenges are always a bit of fun! Start a timer and do 5 rounds of the below! Once done just post your time below (or send it through)!... Challenge yourself to start your weekend!

04.01.2022 Hiit is how we spend our Thursday’s! A great way to start the run towards the weekend! Zoom classes are still running! 7am & 6:30pm... Message us to book! Your first one is free!

03.01.2022 DONT FORGET TO MESSAGE US TO GET YOUR NAME ON THE LIST! Places are filling fast! Our new 6 week challenge will start on the 5th of October! WIN A $250 REBEL SPORT VOUCHER!... Plenty of ways to join, and plenty of ways to access our amazing workouts and support! Want to join or want more info? Post below or send us a message! Limited places available!

03.01.2022 We may not be back in the gym lifting heavy weights but cardio is just as good right?? Hit us up if your interested in outdoor training! 1:1 or 1:2 ... $30 for a 45 minute! Let’s finish covid strong

03.01.2022 The third post in our spotlight on nutrition questions and myths is one that we get asked very often! "Do I need to take protein powder to achieve weight loss and fat loss?" The short answer to this question is NO, they are not at all necessary to lose weight and body fat!... Despite being incredibly common in the fitness industry, and heavily advertised to people looking to lose weight and body fat, there is no NEED to take protein supplements. This however, does not mean that supplements are useless, protein supplements are an individual preference and each person needs to look at their life/goals/nutrition prior to making the decision whether or not supplements are required. Supplements should be used to SUPPLEMENT a nutritious eating style, they are great for quick snacks (they should not be used as a meal replacement), as they are quick to ingest, and can be carried easily, and consumed if you have little time to eat. The main purpose of a protein supplement is to ensure that an individual is hitting their protein goals, but they are not the main cause of weight loss or fat loss, a nutritious diet, with controlled portions, that is high protein is what assists with weight and fat loss. Protein supplements alone will not assist with this So what does this all mean? If you are wanting to achieve your goals, protein supplements can HELP in meeting your daily protein goals, but they should not be your focus. Your focus should be on achieving your protein and nutrition targets daily. If protein supplements assist with this, then that is great! But they are not necessary! Sources: Frestedt JL, Zenk JL, Kuskowski MA, Ward LS, Bastian ED. A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutr Metab (Lond). 2008;5:8. Published 2008 Mar 27. doi:10.1186/1743-7075-5-8 Kjølbæk L, Sørensen LB, Søndertoft NB, Rasmussen CK, Lorenzen JK, Serena A, Astrup A, Larsen LH. Protein supplements after weight loss do not improve weight maintenance compared with recommended dietary protein intake despite beneficial effects on appetite sensation and energy expenditure: a randomized, controlled, double-blinded trial. Am J Clin Nutr. 2017 Aug;106(2):684-697. doi: 10.3945/ajcn.115.129528. Epub 2017 Jul 5. PMID: 28679554.

03.01.2022 CONFIRMED! Our new 6 week challenge will start on the 5th of October! WIN A $250 REBEL SPORT VOUCHER!... Plenty of ways to join, and plenty of ways to access our amazing workouts and support! Want to join or want more info? Post below or send us a message! Limited places available!

02.01.2022 Don’t forget we are releasing the details for our New Years fitness challenge this weekend! $1000 of prizes to be won! No entry fee! Just pay for the sessions you use! Comment below and we will contact you with the details before we post here!... Get in first and get your name down for our next amazing challenge!