If your inner talk is, 'I know I should go to the exercise centre' yet you keep having 'good excuses' to put the plan on hold, I encourage you to remember how you felt when you were keeping fit.   

We tend to act on feelings rather than 'should do's' and social expectations others place on us.  So, to remind you of how it might feel when you exercise moderately to vigorously twice a week here are common feelings:

• lightness
• refreshed mentally
• lungs cleansed
• agile
• strong
• happy
• flushed (in a good way!)
• balanced
• more confident
• and now cooler in the aircondition comfort

There's a lot of science to back up these good feelings too.
Our current centre users are actually enjoying the booked times as it keeps them coming frequently and reduces the excuses for procrastination.

We are still having only 4 centre users at a time which allows much more than the distancing rules stipulate.  Our clients tell us too that they feel safe due to our strict cleaning routines.

Come on, feel like you should!
By the way, the picture was taken pre-COVID and now there are only half that many in the centre at one time.

Firstly, we thank all our clients for helping us all get through what will be known now as the tough year of 2020.  We really appreciate the support we have received and particularly putting up with telehealth consultations when it was necessary and being ‘clean freaks’. We also value the opportunity to support your endeavours in being fit, healthy, strong and balanced in body and mind.

Our Christmas and New Year closing and opening dates are as follows:
Healthfit is closed from 6pm on the 23rd December and open for business again on 4th January 2021.

From the 4th to 9th January the limited opening hours are 10am to 2pm.  You can book your time or take a chance for this week only as numbers will continue to be limited as per our COVID safe plan.

From the 11th January onwards the usual opening hours are 9am to 6.30pm.

Since the COVID physical distancing rules still apply and are likely to until a vaccine becomes available all centre users must have pre-booked attendance times.  We are still very conscious of providing utmost safety against infection to protect you and our staff.

Our regular clients have commented that they appreciate the current system of booked centre use as they feel safe but also have had better adherence to the exercise sessions than they did when times were more flexible.
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We hope you all have a healthy safe and happy festive season and look forward to seeing you in the new year.

We have been cautiously monitoring how our centre users have been managing safe distancing. As a result of great community spirit with safe centre use we are pleased to be offering more booked session slots.  Hour long sessions can be booked for a regular timeslot which will allow for appropriate physical distancing and our cleaning regime.

At this stage we are offering TWO sessions per week for each centre user.

The number of people in the exercise centre at any one time will be limited to 4 self-directed participants and 1 in a consultation with our staff. We hope you understand that these measures are temporary and necessary for everyone's safety and to keep our business viable on ongoing.

You may book by phoning us on 4455 3063.

Fees are $15 per session payable in advance for a four-week block.

Explanations are as follows:
 

• The fee of $60 for 4x1hr sessions may be paid by credit card on the phone, in person at Healthfit or online
• No refunds
  
• Extensions for missed sessions will be rescheduled at our discretion
• There are no exceptions or concessions to this flat rate as timeslots and spaces are limited
• You must not attend if you are experiencing COVID-like symptoms
• Arrive and finish on time to allow us to thoroughly clean the exercise centre after each session
• We expect you to continue to clean equipment as you use it 
• These measures will help us to minimise the risk of COVID-19 infection.

Thank you for your patience and effort in keeping our community safe.

Healthfit is gradually opening up centre use in small groups (2 people at one timeslot) to existing clients who are at low risk of COVID 19 infection and low risk of complications if they become infected.  

We are very mindful that most people are very keen to resume their programs.  If you are deemed low risk Healthfit welcomes you back from Monday 15th June!  If you are at risk you may be suitable for an individual AEP consultation. We are pleased to be offering limited exercise centre use by appointment only.  Hour long sessions can be booked for a regular timeslot which will allow for appropriate physical distancing and our cleaning regime. At this stage we are offering only one session per week to our loyal clients to help as many as we can and ensure the safest COVID 19 measures are managed. We are limiting the number of people in the exercise centre at this stage and will monitor how that goes before opening up more availability. We hope you understand that these measures are temporary and necessary for everyone's safety and to keep our business viable on ongoing. You may book by phoning us on 4455 3063. Fees are $15 per session payable in advance for a four-week block. Explanations are as follows:
 

• The fee of $60 for 4x1hr sessions may be paid by credit card on the phone, in person at Healthfit or online
• No refunds or extensions for missed sessions
• There are no exceptions or concessions to this flat rate as timeslots and spaces are limited
• Some of you may have credit from when the centre closed in March
• Our direct debit has been put on hold for the time-being
• Arrive and finish on time to allow us to thoroughly clean the exercise centre after each session
• We still expect you to continue to clean equipment as you use it 
• These measures will help us to minimise the risk of COVID-19 infection.
  

Consultations with the AEP can be booked for people who are at low risk of being seriously affected by contracting COVID-19. Anyone who attends the clinic will be verbally screened regarding COVID-19 before acceptance.
We are continuing to stringently clean the clinic after each in-person visit.

Appointments for individual exercise physiology consultations are now also available through telehealth videoconferencing.  Phone 4455 3063 to make a booking and for information on setting up using our secure PhysiApp.

The exercise centre is currently not available due to COVID-19 physical distancing rules.

Online booking will be available in the near future.

Meanwhile try to stay healthy and fit. Keep in mind that fitness is multi-faceted and includes the components cardio, strength, mobility, balance, agility, coordination, and stretching.

Your individual home exercise program can be designed by Gregg Orphin our AEP.  You do not have to attend the clinic in person to make this happen.  Telehealth is simple to arrange and Medicare plans (bulk billed), DVA, Workcover, NDIS and some private health funds are now available for AEP patients via telehealth.

If you already have a home program you may be ready for an upgrade, make some changes.  The session with the AEP might include not only the physical aspects but also how to overcome barriers like amotivation, ideas on where and how to exercise, including your family unit and keeping it fresh.

We can use this time as an opportunity to discover new ways of exercising to improve our physical and mental health. Our immune systems are best supported by a healthy diet, adequate physical activity and sleep.

Get started this week.  Call us on 4455 3063 to activate your plan.
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​Dear Healthfit centre users
We wish to reassure you that we are taking appropriate precautions to protect all users of the Healthfit Exercise Centre from the ongoing concerns about the COVID-19 virus in line with the updated advice from the government and ESSA.

• Please also read the blue sign re conditions of entry
• Our available space in the exercise clinic is 40 square metres
• To ensure safety for all there is a limit of 4 people exercising at a time
• Maintain a distance of 2 metres from other people at all times by using alternate machines – you may have to adjust your usual routine and wait outside or return later– we will develop a booking system

 
Thankyou for your co-operation in helping to keep everyone safe. Please see Gregg or a staff member if you want a home program or phone 44553063

You will notice there is a new sign at the front door:
NOTICE      Re  COVID-19
 

• Please do not enter if you have returned from overseas in the past 2 weeks, if you have any cold or flu like symptoms or been in close contact with someone diagnosed with COVID-19
• Please use the hand sanitiser provided at the front door and in the centre when entering and leaving and while using the centre – soap and paper towels also available in the bathroom
• Remember to clean the equipment as you go

  Phone 44553063
 
We have stepped up our cleaning regimes with increased frequency and are reminding everyone to clean the equipment as they go.  We also suggest you bring your own water bottle and towel or handtowel.
For people who have individual consultations, these can be held completely in the clinic room rather than the exercise area if you are concerned or also may be possible by telehealth.
Please phone us if you need further information.

It seems everyone around here knows people who have lost sheds, fences, pets, animals and homes in the recent fires. Others have lost their livelihoods without a forseable return. It is only right that we at Healthfit are offering FREE SERVICE to those who have lost their house and/or livelihood until they get back on their feet sufficiently.   Exercise is very important for both physical and mental health.  Affected people are welcome to phone us on 4455 3063 to make a start on this promise.  AEP-designed programs, consultation and centre use are being offered.  Pass on the message if you think an affected person or family might benefit.

07 JAN Posted at 12:40h in Motivation & Goals by Exercise Right It’s a New Year, and for most of us, that means New Year’s resolutions. If you’re sick of hearing about making “SMART” fitness goals (cue eye roll), then this blog is for you. Accredited Exercise Physiologist, Deanna Niceski, gives you some practical tips that will actually help you to stick to your fitness goals and New Year’s Resolutions!

I’d sound like a broken record if I discussed SMART goals in this blog. We’ve all been going over that process since high school! But when setting your fitness goals, there are a few things that you do need to consider.
The key to any goal is painting a clear picture of what you want and why you want it. Think about all your deepest, burning desires… If you really want something bad enough, you’ll get there. So, let’s figure out what to consider when making your 2020 New Year’s Resolutions.

1. FIND YOUR WHY
Do you know why you want what you want? It’s important to really understand why you are doing something. Defining and recognising your values will help you through the process of achieving your goals. When you start with your why, your actions feel more important and therefore your adherence is greater.
This should be a priority and will help you crystallise your outcome. Before you get started ask yourself this question;

“What do you stand for and why do you want this?”.
“He who has a why to live for, can bear almost any how” – Friedrich Nietzsche

2. DECISION MAKING
“The person who fails to develop their ability to make decisions is doomed because indecision sets up internal conflicts that can, without warning, escalate into all out mental and emotional wars.” – Bob Proctor
This might seem like common sense but becoming proficient at making decisions is the next step. An adult can make on average 35,000 decisions a day . We decide when we wake up, if we listen to the devil on our shoulder saying ‘5 more minutes’ or suck it up and jump out of bed. We decide what clothes to wear, what to eat and if we will go for a workout.
Remember, the buck stops with you and you have the power to change your actions.
Lastly, don’t forget that obstacles can and will create disruptions and you need to adjust your decision making around this. Just because you don’t hit the bullseye on the first go, doesn’t mean you have failed. Make the decision to try again!
“Failing does not make anyone a failure, but quitting does because quitting is a decision.”

3. IDENTIFY YOUR HEALTH PROMOTERS AND DISRUPTORS
Reflect on your current routines and break them up into productive actions and non-productive actions (or “promoters” and “disruptors”).

Promoters are physical, mental, environmental and lifestyle factors that contribute to enhancing your outcomes and goals. By identifying these we can establish a baseline to refer to whenever we need some motivation or to remember why we started. Think about when you implement and create a great sleep routine, it not only helps your body recover, but it also gives you energy for your day and helps with hormone regulation, a great health promoter.

Disruptors or inhibitors do the opposite. They slow and prevent our desired outcomes. These can include anything from work pressures, pain, anxiety, poor nutrition or leading a sedentary lifestyle.

4. THE HABIT LOOP
“You can’t extinguish bad habits; you can only replace them”. – Institute of Motion

A habit loop is made up of three essential parts: Reminder, routine and reward. This is a powerful tool to breakdown and understand the anatomy of a habit to create and change behaviour.

Reminder is a trigger or cue that initiates a habit. If we change our environment, we have a greater chance of changing our behaviour. It’s important to provide an atmosphere where external stimulus promote positive transformation and help in our achievement of reaching our goals. For example, switch a jar of cookies on your bench or at the office for a bowl of fruit or keep a foam roller or massage ball next to your desk or by your TV.

Routine is the automated behaviour created by our reminders that set into sequence regular actions that are repeated. Simply seeing the fruit or foam roller over time will force you into a habit of eating an apple a day or releasing those sore bits. This is creating healthy rituals within the loop.

Reward is when we start to see results and our habits are reinforced and begin to stick. The rewards are fuelled by our hierarchy of values. Who doesn’t love a good reward? By eating that apple instead of a cookie, you’ve lost 3kg. By frequently releasing the tension in your body you no longer have daily lower back pain… Winner!

5. FOCUS
Most times when we test our willpower, we can come off second best. This can get overwhelming, so to combat this, try and focus on one thing at a time and gradually build. Evidence suggests that sticking with creating or changing one habit at a time or selecting a habit that influences multiple behaviours at once are the best options.

Habits take up to 66 days to form , so don’t expect perfection and be kind to yourself. Life will always get in your way so keep it simple and stick to one thing at a time. You need to learn how to crawl before you can walk.

NEED A LITTLE EXTRA HELP?
If you’re struggling with your fitness goals, motivation or sustained behaviour change, it’s OK to ask for help. An accredited exercise professional can help you to create a plan and implement changes that you will actually stick to. To find a university-qualified exercise expert near you, click here.
Written by Deanna Niceski. Deanna is an Accredited Exercise Physiologist at Global Wellness Tracking.

We at Healthfit, Jude, Gregg, Patti, Sharon, Clair, Drew and Tess send our love and best wishes to all in these trying times. 
It is so saddening to hear tales of terror, destruction, displacement of people and animals that it is hard to think of anything else. The pause in the fires in our immediate vicinity has allowed me to think that what used to be normal in our daily lives is now going to have another edge to it for some time to come.
Many will have to rebuild property and finances, some will need to put off a well-earned retirement due to these needs.  Others will be busy supporting their families and friends in practical and emotional ways. The cost to the community overall is huge.  The toll on health and minds inestimable.  Those already affected by chronic disease may have added burden to contend with.
I just want to let you know that your wellbeing is at the forefront our minds here at Healthfit and our team will always treat you with compassion and practicality. Let’s look after each other. Stay well!

New Year Healthfit Centre Opening Hours
Closed from 4pm 23rd December 2019
Open for reduced hours 8.30 – 12.30am  Thu 2nd and Fri 3rd January 2020
Open for reduced hours 8.30 – 4pm Mon 6th to Fri 10th January
Normal hours and Daybreak circuit class from Monday 13th January

Gift vouchers
Plan ahead or do a last-minute gift decision to get a gift voucher for any of Healthfit’s exercise physiology, personal training or centre use services. Your gift may be a life-changer for your loved one.  We suggest though that this not be a surprise gift to ensure it is a keeper.  
New Decade. New You!
When we talk of the 20’s now it won’t refer to the art deco days of the 1920’s but to another period of constant change to our world and our lives.  Humans are clever at adapting to change in general. The pace of change is increasing so we have to keep up and this means keeping healthy.

Improving or even maintaining health is mainly dependent on:

• Eating healthily
• Good sleep
• Adequate physical activity
• Socialising
• Mental stimulation

Can you honestly tick off all these aspects?  Maybe some of them for some of the time is manageable in this busy decade. Optimal health is a dynamic state of being. It is something that most of us strive for and rarely ever fully achieve and this is because of its dynamic nature, ie, we cannot just tick them off and move onto the next item. It is a juggle with the other aspects of life that seem to have more urgency or priority and factors such as adequate sleep, satisfying socialising and time for sufficient exercise often suffer a reduction in our attention.

So, what do we need to do now to ensure our balance of health is beneficial and sustainable?  I feel that the first step is deciding what in your current lifestyle needs to change and when you determine to make a clear start on some new goals.

The next step is time management as this might have been the main problem to date. Look at your average weekly ‘commitments’ and decide if they are as important as previously thought or if you can make slight changes to suit and to gain back some strategic time blocks.

Maybe use a paper or electronic calendar that you can expand enough to include all weekly events including work, shopping, cleaning, children/grandchildren’s needs, regular clubs and dates, medical appointments, gym or outdoor exercise days and timeslots.  

You could then be even more incisive and allocate times to plan holidays or concerts and social events well ahead so you don’t miss out on having some fun and time for regeneration. 

What about times to focus on mental stimulation, working out when you are at peak intellectual ability, morning or evening? 

Meal planning is essential already in some busy households yet advance preparation for food shopping and cooking could be a great way for retirees to start on cleaning up your health habits.  Put it on the calendar or diary.

Sleep is rarely a calendar item as it is considered a routine thing that happens to most people every 24-hour cycle.  Apparently, we cannot really make up for lost sleep and it is best to wake at the same time every day, even on weekends. Planning for adequate sleep might feature on someone’s 2020 calendar since the demands on our time are ever-increasing whether by necessity or accident.

Time management is vital ‘going forward’ and there are many good sources of information on how to manage time effectively and not just for working people either. Those who have less-structured weekly lifestyles are often the most in need of managing their time for improvements to their health. The reason for this is the lack of perceived urgency, a lack of routine to work around and an attitude that any distraction is to be pursued so that boredom doesn’t affect them.

To revise this article so far:

1. Recognize important factors of staying healthy or improving one’s health
2. Decide what you need to change if health is important to you
3. Set some clear goals
4. Manage your time per daily and/or weekly cycles

 
Then there are two further steps which are the most important in this cycle of change:

1. Implementation
2. Adherence or ‘sticking to the new habits’

I’d love to have space in this article and for your attention span to describe what you can do to implement a health behaviour and persistently keep it up to feel a state of great wellbeing. However, the strategies will not be the same for everyone anyway. Yet if the seed has been planted for you to make the next decade of your life a healthier, happier one then get started on steps 1-4 and if the last two stages are still a major barrier come and see us at Healthfit for some expert advice in health and fitness.
We love to help people help themselves!
Gregg Orphin AEP AES