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Valere Health

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25.01.2022 Cancer and cancer treatment related side effects can increase rate of muscle and bone loss by up to 10 times the rate of non cancer populations - The good news is both exercise and diet can help attenuate these reductions. Exercise is more effective when it includes a variety of cardiovascular training, strength training and impact training and is even more effective when you also address diet! - So in other words exercise is important to reduce treatment related losses ...in bone and muscle and keep things interesting! - Contact Valere Health today for a free 15min chat on how to plan a balanced week of training! See more

25.01.2022 Tight back? Poor posture? Stiff neck? Spending longer sitting? Here is a 10 minute work out to mobilise and stretch through your upper back and then strengthen! Each video will walk you through the exercise for a full work out click link below ... https://youtu.be/BLs5MufeR60 1. Cat cow x 6 2. Thoracic rotation 6 each side 3. Prone Y (right arm, left arm, both) x12 4. Prone T x 12 5. Prone around the world x12 6. Push up plus x12 7. Shoulder taps x12 each side To make it harder add in pulses at the end of prone work or increase reps to 15! - Make sure neck stays relaxed and bum squeezing! Enjoy and let me know how you go!

24.01.2022 These two went to high school together and 15 years later they’ve fought pancreatic and brain cancer together. Every Friday they train together and even social distancing can’t keep the smile off their faces. Both the exercise and social sport has been a key consistent part of their recovery. - Exercise can boost immunity and increase moods during times of stress and uncertainty and what makes it even better is if you’ve got a mate to do it with - Aim for 150 minutes of cardiovascular exercise (the stuff that gets your heart rate up a little) and 2-3 resistance style sessions a week!

24.01.2022 NEW BLOG POST!!- Ever wondered what all these diet fads were about? Something I am often asked about in the clinic is some of the diets out there associated with reducing cancer risk. This podcast does a great job at explaining some of the common on trend topics in diet and cancer at the moment! Some take home points I made ... Sugar feeds everything and cancer can feed off everything! While sugars may be a preferred source of fuel cancer is SMART it will find alternative sources and unfortunately they are often our muscle! Treatment with Vitamin C may actually serve be protective for cancer cells and may damped or mitigate the effect of chemotherapy/radiation. Consider your individual circumstance before cutting out food groups. Controversial evidence around fasting however, only effective if you can still achieve adequate intake on non fasting days. Most importantly before you make any changes to your diet please consult a dietitian to help guide you through! The podcast is well worth the 30mins pop it on while cooking dinner, driving to work going for a walk and I promise you won't regret it! Link to podcast https://oncore-nutrition-two-peas-in-a-podcast.simplecast.c valerehealth.com.au//ever-wonder-what-these-cancer-diets-w

24.01.2022 High Intensity Interval Training || HIIT is tough especially during cancer treatment but one thing to remember is it is relative to how YOU are feeling and YOUR fitness level. HIIT is a time effective and potent strategy to gain muscle and lose fat while increasing your immune system and your mood All which reduce cancer risk of recurrence and improve survival and quality of life - For some people it can be as simple as walking up stairs or up your drive way or jogging on t...he spot. - - I challenge you to do 6x 1min of 9/10 effort then 1 min 5/10 effort five times this week it can be cycling running or walking but it does have to be hard and let me know how you feel after!!! See more

24.01.2022 Please see the video for further explanation!!

23.01.2022 EQIPMENT || Bands and trigger balls are great additions to have at home they can provide you with a range of options and help with injury prevention! - The great news Valere now have customised light, medium and heavy resistance bands and trigger balls for sale! - $12 each or $10 each when you buy more than one! ... - Send me a message now to get yours today! See more

22.01.2022 Valere health had the honour of having this amazing man Jason Marianoff part of its community and today we remember him. Jason was a man of strength, gratitude and determination and a quote that was at his funeral today that I think exemplifies the man he was to a tee and I think we can all learn a little something from him In some small way I want to leave this place and little happier and a little better than when I entered - I think we can all attest he has achieved th...is Jason you will be dearly missed and it was an honour to stand beside you and support you through your 3 year battle with cancer Rest In Peace

22.01.2022 June brings colorectal cancer awareness month. So there is no better time than the present to check your . Did you know over half of colorectal cancer cases could be prevented by lifestyle changes. - Meet Tony he has recently won the battle against colorectal cancer with both lung and liver lesions he exercised throughout chemotherapy and into survivorship and here we are celebrating his birthday cancer free. I am incredibly proud to say I had a part in the lifestyle chang...es Tony has made since diagnosis and there is never a dull moment. - So please take the time to familiarise yourself with the early warning signs as early detection is the best medicine and you may just save a life https://www.cancer.org.au//early-detecti/bowel-cancer.html

21.01.2022 What a way to start the day, we even had a guest coach rocky making sure the boys were working hard enough - It is important to stay active during this time and what better way to do it than being 2m apart with some vitamin D - Valere has options for everyone contact me today on how to stay active during COVID-19

14.01.2022 Training doesn’t have to be boring // Here we have Chris after 4 strokes working with prac student Nathan on his balance, strength and coordination through an obstacle course. The sky is the limit - - Need help making training fun? Message us today for a free phone consultation

12.01.2022 10 minute home glute and core workout click the link to follow along 1. Side plank 30sec hold 10 hip pulses 2. Side lying series - feet elevated clams x20, feet elevated clams with leg extension x20, straight let sweeps x10, pulses 15sec 3. Shoulder taps x10es ... 4. Plank hold 30sec 5. Repeat https://youtu.be/XlErC7HRDKg

10.01.2022 Need ways to stay active at home? Message me today for a free workout! Are you sitting more now that you're spending more time at home? Well, here's a good reason to get up and move regularly... Research has found that in healthy people, increased levels of sedentary behaviour and inactivity can increase levels of depression after just 7 days.... Movement is vital for your mental health, and we're not just talking about hard-core sweat sessions. Simply getting up regularly and going for a walk around the block, stretching or doing some gardening can help to improve your mental health. See more

10.01.2022 CLIENT FEATURE || Meet Helen she is currently undergoing chemotherapy for triple negative breast cancer but that’s not stopping her - Her goals are to maintain her fitness during chemotherapy and move everyday - Here is a snippet from our session which involved a combination of body weight exercises which can be progressed or regressed depending on the severity of her side effects for the day. Her program is designed specifically for her and her treatment plan. ... - Contact Valere today to get your own individualised plan See more

10.01.2022 Who is enjoying the side planks more Emma or Rocky? With the announcement gyms are back in action today keep and eye out for when Valere will hit the gym floor

09.01.2022 Merry Christmas and congratulations to Valere’s 2020 MVP’s Emma and Tony Both Emma and Tony are long term members of Valere and have trained throughout their chemotherapy and their effort and achievements haven’t gone unnoticed We are very proud of you both and cannot wait to see what you achieve next year!

08.01.2022 Kicking off the year by recognising the achievements of all the previous award winners Keep up the great work and I can’t wait to see who takes home the trophies this year

06.01.2022 MERRY CHRISTMAS from valere health Wishing everyone a great Christmas and an even better 2021

06.01.2022 Rest In Peace Marti - Valere Health was honoured to have you a part of our community and team. Your determination never went unnoticed and constant support to the people around you.

02.01.2022 NEW BLOG POST!!- The financial benefits of exercise A recent study in the states recently evaluated the effectiveness of 12 weeks of strength and cardiovascular training on medical related costs and hospital admissions during cancer treatment. It found the exercise significantly reduced:... Hospital admissions Average length of stay in hospital Emergency room visits Which reduced patients overall health care costs by 28% or $2834 Contact us today for a free call on how to exercise safely during your cancer treatment https://www.valerehealth.com.au//exercise-during-cancer-tr

01.01.2022 F R I E N D S H I P || at Valere health exercising throughout a cancer diagnosis isn’t just about getting fitter, stronger or fighting off cancer. It’s about the friendships you make along the way and the network of people that will support you no matter and pick you up when you’re feeling down (quite literally sometimes) and sometimes this can make more of a difference then the extra squats I made you do at the end of a session