August 2015 - Issue 70
OPTIMUM Health Solutions
EnablingHpeople
toHliveSlife
E A LT
E to
R the
V I fullest
CES
www.opt.net.au
Blacktown
Suite 2, 114 Main Street
Blacktown NSW 2148
T: (02) 8599 6275
Campbelltown
Ground Floor,
42 Parkside Cres.
Campbelltown
NSW 2560
T: (02) 4620 7299
Ashfield
115 Liverpool Road
Ashfield NSW 2131
T: (02) 8752 2071
Homebush
Sydney Olympic Park
Tennis Centre
Rod Laver Drive
Homebush NSW 2141
T: (02) 9024 7690
Werrington
Werrington Squash
& Fitness
Lot 201, Dunheved Rd
Werrington NSW 2747
T: (02) 9990 5349
Sylvania
262 Princes Highway
Sylvania, NSW, 2224
(T: (02) 8599 6274
NSW North Coast
Peak Health Yamba
Unit 1/ 1 Fairtrader Drive
Yamba NSW 2464
T: (02) 6646 9546
Tasmania
Oceana Aquatic
& Fitness
49 Electra Place
Mornington TAS 7018
T: (03) 6244 4444
www.opt.net.au
Things continue to just get better around here. Two important
changes occurred during the last month. Firstly, we have entered
into a partnership with a great company in Hobart. We are excited to
have opened a new Optimum clinic at Oceana Health and Aquatic
Centre in Mornington, Tasmania. I had the privilege of being on
site to personally set up the systems and orientate our new staff
member, Paul Barlow. Although it was very cold in the middle of
winter, I have to admit, I am really excited to spend more time
down there. We have an amazing facility and a great partnership
with Dean and the Oceana team. It really is a pretty city.
Secondly, we are extremely excited to begin offering Physiotherapy services
at all of our locations. We have great partnerships with Stephen O’Connell at our
Blacktown clinic, and with Park Central Physiotherapy at our Campbelltown clinic.
Of course, we have Physios at all other clinics (Tasmania Physiotherapy will be running shortly).
Leo Ho has come on board to be our lead Physiotherapist, working across our Sylvania,
Homebush and Ashfield locations. Jacob and Tom are both doing a great job in Yamba,
MacLean and Grafton.
Having Physiotherapists under the same roof facilitates complete care services from the time
of injury, throughout the full spectrum of recovery. Exercise Physiologists and Physiotherapists
contribute towards, and enhance each others’ services. We guarantee to work together to
ensure that you overcome your conditions or ailments, in the quickest possible time.
I hope that as winter ends, and the days become longer and warmer, you start to think about
making time for your health. We live in a great country. My dream is that we get out and enjoy
it. Book in for some guidance if you have been away from Optimum for a while. Remember,
we are here to help you. Our team of Exercise Physiologists, Physiotherapists and Dietitians
are here to help you achieve all your goals. Book in today and get back on track.
Another Optimum
Success Story
Stephen Morey
has lost 42kg in
5 months
and is totally
changing his life!
Read his full story on page 6.
I don’t really think in terms of obstacles. My biggest obstacle is always myself.
- Steve Earle
Optimum
Health Solutions
Client Success
Principles
Personal 1Responsibility
• Only you can make the change.
Reaching your goals is reliant on you
and you only.
• Your coach is here to foster this change
in your life.
Your body is not 2different
• Your body wants to heal itself. You only
have to remove the cause.
• Follow the scientific and
biome chanical principles of the body
100% of the time.
Follow your coaches’ 3instructions
• They are the best at what they do and
leaders in their field.
• Clear communication with your coach
is the key to success.
Nutrition
4
• Food is either your best medicine or
your biggest poison.
• No matter what your goal, you must
equally address the nutrition side.
Commitment
5
• Commit to your planned sessions every
week. No matter what life throws at
you.
• Health is a daily commitment. Commit
to being active at home or on your own.
Posture & Technique
6
• Addressing poor posture & technique
deficiencies is our number 1 priority.
• Failing to address this is an injury
waiting to happen.
Lifetime attitude to 7 complete health
• No matter what your short term goal,
commit to making your changes for life.
• Optimum’s mission is to “enable people
to live life to the fullest,” not ‘live now
to the fullest’
Have fun
8
• Enjoy the exercise, the staff and
other members in the facility.
• Learn to enjoy the benefits that good
health brings to your life.
9 Time
• Everybody has 168 hours in a week.
Marc Seymour - Optimum Director
I Have A Dream…
I have a dream:
• That the Australian population will not be
reactive to their health needs, but seek to
prevent poor health by the decisions they
make on a daily basis.
• That the Australian people start investing
time, resources and money (if needed)
into preventing poor health. This makes
much more sense than spending money
as an outcome of suffering from poor
health.
• That the Australian people will stop
dumbing down and tolerating poor health
in our society. I hope we address poor
health directly by proactively fighting this
destruction that affects our nation.
• That the Australian people will get
outdoors and enjoy the amazing country
that we live in. That they be inspired by
living here, which is a natural blessing in
itself.
• That generations to come will be
influenced by this generation, and that the
downward spiral of poor health stops with
this generation. That our children won’t
know the chronic disease problems that
we face today.
• That the Australian people will stop
looking to the government and others to
remedy their health problems, but they
instead take a look within themselves, and
to choose to make a change.
• That the Australian adult population will
participate in sport, dancing, hiking and all
the other physical activities that we once
loved.
• That the Australian people will enjoy
good quality produce, and eat food for
its nutritional value, its great taste and its
power to bring people together. Rather
than abuse food and the poor quality
imitations that we currently consume.
Why?
I believe that the only obstacle preventing
people from living life to the fullest is poor
health. I believe that every other reason
or excuse that you can think of, can
be overcome if you make a choice to
achieve that goal. Everyone has access
to education in this country. You can get
a second job if you need more funds. You
can obtain access to funding if you have
a great idea. We live in an environment
that promotes outdoor living. However,
if you don’t have your health, you cannot
achieve many of your dreams and goals. It
is the fulfilment of your dreams and goals
that are evidence of living life to the fullest.
How do I achieve it?
• Every day, I need to choose to get
up 45min earlier so that I can prioritise
exercise first thing in the morning. Maybe
in the gym, or maybe a walk/run outside.
If I don’t, I am less likely to do it throughout
the day.
• Every day, I need to make a choice to
visit the market and buy healthy, nutritious
food, because it is so easy to buy the
quick unhealthy version that is also readily
available.
• Every day, I have to choose to go to bed
at a reasonable time. Not staying up late
watching TV, because this makes me less
productive during the upcoming days.
• Every day, I have to choose to keep
learning and growing, so I can be an
inspiration to my staff, our clients and to
my sphere of influence (that’s you reading
this article).
What?
This is the reason Optimum does what we
do!!!
Optimum Health Studios
www.opt.net.au
Alysia Bonnett – Exercise Physiologist, North Coast
Exercise and Asthma
Asthma is a respiratory condition, marked by attacks of spasm in the bronchi of the lungs, causing difficulty
in breathing. It is usually connected to allergic reaction or other forms of hypersensitivity. Triggers may vary
from person to person, but some common triggers include: pollen or allergens, dust, cold air, changes in the
weather, and physical exertion.
Asthma currently affects 2.3 million Australians. This is roughly 10% of the population. Asthma affects people
of all ages, ethnic backgrounds and geographical locations.
Asthma may have varying degrees of impact on the physical, psychological and social wellbeing of people
living with the condition. People with asthma are more likely to report a poor quality of life.
Managing your Asthma:
The main aims of asthma treatment are to:
•
Keep symptoms under control
•
Prevent flare-ups or ‘attacks’
•
Keep the lungs as healthy as possible
•
Stop asthma from interfering with school
or work
•
Help you or your child enjoy a full and
active life.
All individuals with asthma should have a
current action plan. This should detail how to
manage your asthma when you are well, such
as regular exercise. As well as what to do in
the event of a flare up. This plan should outline
all of your current asthma medications, and
the dosage. The plan should be available to all
people involved in your asthma management
program.
Tips for getting active with asthma:
•
Do a proper warm-up before exercising.
•
Become as fit as possible – the fitter you are, the more you can exercise before asthma symptoms start.
•
Avoid exercising in locations where there are high levels of pollens, dust, fumes or pollution.
•
Exercise in a place that is warm and humid – avoid cold, dry air if possible.
• Try
to breathe through your nose (not your mouth) when you exercise. This makes the air warm and moist
when it reaches your lungs.
Before commencing an exercise program, consult one of our friendly Exercise Physiologists at Optimum
Health Solutions. We can tailor an exercise program for your needs, to help you best manage your asthma.
At Optimum we have an amazing product that measures inspiratory strength called Better Breathing. If you
know anyone with asthma, this is a great program for helping them and they really should book in to get an
assessment, to experience our Better Breathing program. This program is a great stepping stone to getting
you back to a full exercise program.
Campbelltown (02) 4620 7299 • Ashfield (02) 8752 2071
Homebush (02) 9024 7690 • Blacktown/Werrington (02) 8599 6275
Sylvania (02) 8599 6274
Dylan Malley - Optimum Dietician
Lovely Legumes
Legumes may not be on the top of your shopping list, and it looks like your not alone. It is estimated that only 22% of
the Australian population are eating legumes at least once per week.
Legumes are great sources of dietary fibre. Fibre helps the body in numerous ways, from slowing the release of
carbohydrates, to lowering blood cholesterol levels (legumes are low G.I.). This means that increasing your intake of
lentils and legumes could help reduce the risks of developing cardiovascular disease and diabetes. Legumes are also
great for your gut health, providing a good source of prebiotics. There is growing evidence to promote the health
benefits associated with healthy gut mircoflora.
These benefits include:
• Reducing the prevalence and duration of infectious and antibiotic-associated diarrhoea.
• Reducing the inflammation and symptoms associated with inflammatory bowel disease.
• Exerting protective effects to prevent colon cancer.
• Enhancing the bioavailability and uptake of minerals, including calcium, magnesium, and iron.
• Lowering some risk factors for cardiovascular disease.
• Promoting satiety and weight loss, to prevent obesity.
Not only this, they are also high in B group vitamins, iron, calcium, phosphorus, zinc and magnesium. To add even
further to the positives of increasing legumes in your diet, they are a great source of protein that is low in saturated fat.
Also recognised as a barrier for the regular inclusion of legumes, is that we don’t know how to cook them. Legumes
aren’t just kidney beans. Variety of available legumes is as wide as the cuisines they complement.
Firstly, you can buy legumes dried or in tins. When bought in the tinned variety, they need simply to be opened, drained
and rinsed. They can then be added to raw foods like salads, or cooked with meat and many other dishes. The dried
variety must be soaked in water overnight, then boiled in water until soft. This usually around 45 to 60 minutes.
Secondly, what cuisines do legumes combine well with ?
Black Eyed Beans. Also known as Black-eyed peas, these hold their shape when cooked. Great in Italian
salads, casseroles and fritters.
Black Beluga Lentils. The lentils are creamy in colour under the skin, and have an earthy flavour. Black lentils are
great in Indian cooking, salads, vegetarian and meat burger patties or mixed with couscous.
Borlotti Beans. These beans hold their shape when cooked, and are great for rice dishes, salads or
Mediterranean soups.
Cannellini Beans. These beans hold their shape
when cooked, and are traditionally used in types of
Italian recipes including pasta, salads, and soups or
even as a side dish.
Chickpeas. More than just hummus, this is a
diverse legume used in many traditional cuisines.
Great to use in salads, casseroles, or soup. They
balance well with the flavours of Spanish, North
African, Middle Eastern and Indian dishes.
Butter Beans. A large creamy bean that can
be used as a high fibre substitute for mashed
potatoes. These legumes are great in Italian, Greek
and Spanish cuisines.
Visit the “Optimum Nutrition for Women” facebook
page to find recipes to feel the health benefits
associated with eating legumes regularly.
Campbelltown (02) 4620 7299 • Ashfield (02) 8752 2071
Homebush (02) 9024 7690 • Blacktown/Werrington (02) 8599 6275
Sylvania (02) 8599 6274
Optimum Programs –
Pre and Post Surgical Joint Replacement Program
Optimum Health Solutions specialises in pre and postoperative joint replacement programs. Joint replacement
technology and surgical procedures have advanced a
long way during the last 20 years. Many patients can now
perform movements that were not possible in the past. We
all know someone who has undergone a joint replacement,
with the two most common being hip replacement or knee
replacement.
Optimum’s
Joint
Replacement
Program
maximises your functional capacity. The program will bring you
back to full functional movement by providing a customised
strength program, through each phase of treatment.
Our Joint Replacement Program begins in the hydrotherapy
pool, as early as 5-7 days post surgery. It progresses you
through to full recovery over the next 3-6 months. The final
phase involves gym-based functional strength exercises.
Our goal for every patient is to have the ability to perform
these 3 basic tasks:
1. Run 15 metres in case you are required to avoid danger.
Eg: Avoid a speeding car.
2. Get up and down off the floor without assistance.
(Your grandkids love playing on the floor).
3. Perform all daily functional tasks comfortably, and without pain or fatigue.
We believe that if you cannot achieve these 3 tasks currently, you have not achieved your rehabilitation
goals. Many patients even continue beyond this point, to maximise their recovery and get back into
activities such as bush walking, or playing golf. Optimum has purpose-built rehabilitation facilities, intended
to cater specifically to all clients after their joint replacements. If you, or anyone you know has had a joint
replacement, book them in for an assessment and see how Optimum can help.
Optimum Group Exercise Timetable
Monday
Tuesday WednesdayThursday
Friday
Saturday
Ashfield BHS
6:00 am
6:00 am
6:00 pm
6:00 pm
6:00 am
Sydney
Olympic
Park
12:30 pm
9:15 am
6:00 pm
12:30 pm
12:30 pm
12:30 pm
12:30 pm
6:00 pm6:00 pm
Optimum
Optimum Health
Health Studios
Studios
www.opt.net.au
www.opt.net.au
7:30 am
Another Optimum
Success Story
Stephen Morey
has lost 42kg in
5 months
and is totally
Fresh Fruit
& Veggies
delivered to
your door
direct from
the Market!
Optimum is currently
working with a provider
at Flemington Markets
to arrange for individual
boxes of fruit and
veggies to be delivered
directly to us. The box
is designed to provide
a variety of in-season
produce that will last a
week with enough to
serve 2 adults for the
week. We now have
many of our clients that
are using this service.
The produce is the
finest quality. If you
take advantage of this
service you will have the
freshest of produce in
your home every week.
If you are interested
in this service please
contact your nearest
studio. The cost is $80
if picked up from your
nearest studio or $90
delivered to your door.
Stephen when he
started with Optimum
changing his life!
I started training with Optimum in December 2014, when I was
referred by my Doctor’s practice. I originally received a care plan
from my doctor, which enabled the cost of my first 8 sessions to be
covered by Medicare. I knew I needed to change, but I didn’t know
how, or really what I could do safely. I spent my life driving a taxi,
leading a very unhealthy life, going from one takeaway food outlet to
another, with no exercise at all. I was extremely overweight (as you
can see) and my health was suffering dramatically. This referral came
just at the right time, and I knew that I needed to change.
When I began, my health wasn’t very good at all. I knew it was going to
be a long road. To be honest, after the first two sessions, I wondered
what I had got myself in for. But it did become easier. It has been a
big challenge, but I managed to maintain consistency in coming to
the gym 3 times per week at the Ashfield studio. I’m walking every
other day. I have also totally overhauled my diet. It is because of this
persistence that my journey has been very rewarding.
I am very thankful to my trainers. They really assisted me and in
particular, held me accountable to the plan. During my weight
loss, I have seen myself become more active in general, which
has motivated me to continue. I know that I have a long way to
go, but my diabetes is now under control with
medication. My goal is not to be reliant upon
diabetes medication. I feel a lot better and much
happier, having lost 42kg in the 5 months since I
have started (but I have more to lose).
I would recommend Optimum to everyone.
They have a really friendly and accepting
environment, which has helped me. I hope that
next year I will feature in the magazine again,
once I have achieved all my goals. Thanks
Optimum.
Stephen 42kgs lighter
and still losing
Luke Ursino – Exercise Physiologist Sylvania
Have Your Knees Lost Their Groove?
Do you suffer from constant knee aches and
pains, which become sore during walking or
running?
If the answer is yes, you may have Patellafermoral Pain
Syndrome.
Patellofemoral pain is a medical term used to describe
pain localised behind the kneecap. Sometimes classified
as ‘runners knee,’ this syndrome can cause irritation in
the knees of people from all levels of fitness, each gender
and ages ranging from 10 to 90. It is not uncommon for
activities like stair climbing, walking, squatting and even
sitting to aggravate the knees of those who suffer from
patellofemoral pain.
If we break down the term patellofemoral pain, we can
begin to understand where and why it may occur. The
medical term for the kneecap is patella. Femoral or
femur refers to the thigh bone. This tells us the signs and
symptoms are related the knee joint. To be exact, the
surfaces where the structures meet. The patello-femoral
joint consists of the femur’s two large epicondyles, which
create a groove for our knee cap to slide through with
every step, hop or squat.
However, pain arises if our patella is misaligned and
tracking either to the left or right. This creates large
amounts of joint pressure, as the patella begins to grind
on the bony component of the femur, rather than the
smooth groove it was intended for. In time, the underside
of the patella begins to deteriorate and the joint is more
vulnerable to irritation and discomfort.
So what causes the knee cap to become out
of alignment and begin to track either inside
or outside of its groove?
Muscular Imbalance/Weakness
The quadriceps muscle group act to extend the knee, so
it’s no surprise all four muscles act to pull the patella up.
However, two pull in opposing diagonal directions. The
vastus medialis oblique (VMO) pulls the knee cap up and
in while the vastus lateralis (VL) pulls up and out. What is
commonly present is due to poor movement habits. Our
lateral pulling muscles (VL) become overactive and tight
leading to our medial pulling muscles to be-come weak.
This imbalance leads to the knee cap tracking outside of
its groove, which in turn creates irritation.
Poor Biomechanics
As the knee is the only joint in the body which does not
have muscles that act directly on it, we must look to the
above and below structures for an underlying cause.
Poor pelvic control, core activation and foot positioning
can directly affect the alignment of the patellafemoral
joint, and cause the knee cap to move abnormally.
Whether it is poor muscular patterning or biomechanics,
we can see how every step could be a traumatic
event on the knee. Failing to address this pain will not
only result in increased pain over time, but also result
in potential long term degenerative effects. The team
at Optimum Health Solutions have the tools to assess
and treat your knee pain, making it a thing of the past.
Book in and see how a program can eliminate knee pain
forever.
Optimum Health Studios
www.opt.net.au
Campbelltown (02) 4620 7299 • Ashfield (02) 8752 2071
Homebush (02) 9024 7690 • Blacktown/Werrington (02) 8599 6275
Sylvania (02) 8599Sylvania
6274 •(02)Northern
8599 6274
NSW (02) 6646 9546
Our Services
Physiotherapy
Optimum Health Solutions has a team of Physiotherapists in our private practices across all studios. For all
your injury management needs, book in and see how our team can help you overcome your condition.
Exercise Physiology
Our team of Exercise Physiologists specialise in prescribing exer-cise and lifestyle programs for people with
all types of medical conditions, and all types of health goals. All our Exercise Physiology team members have
completed a 4 year Exercise Science degree and are accredited by Exercise and Sports Science Association
(ESSA).
Dietetion
Dietitians apply the art and science of human nutrition, to help people under-stand the relationship between
food and health. Dietitians make dietary choices to attain and maintain health, and to prevent and treat
disease. Our Dietitians specialise in weight loss, irritable bowel syndrome, food allergies, eating disorders and
many more.
Our Programs
• Medicare/DVA
• Bone Density Programs
• Personal Training
• Diabetes Programs
• Arthritis Management
• Return To Work (Work Cover)
• Injury Management
• Falls Prevention Programs
• Hydrotherapy
• Cancer Programs
• Weight Loss Program
• Pilates
• Nutrition
• Group Exercise
Optimum Health Studios
www.opt.net.au
Campbelltown (02) 4620 7299 • Ashfield (02) 8752 2071
Homebush (02) 9024 7690 • Blacktown/Werrington (02) 8599 6275
Sylvania (02) 8599 6274