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OPTIMUM Health SolutionsEnabling people to live life to the fullest

w w w . o p t . n e t . a u

Ashfield115 Liverpool Road Ashfield NSW 2131T: (02) 8599 6280

Sylvania262 Princes HighwaySylvania, NSW, 2224

T: (02) 8599 6274

HomebushSydney Olympic Park Tennis Centre Rod Laver Drive Homebush NSW 2141T: (02) 8599 6283

CampbelltownGround Floor, 42 Parkside Cres. CampbelltownNSW 2560T: (02) 4620 7299

Werrington Werrington Squash & Fitness Lot 201, Dunheved Rd Werrington NSW 2747T: (02) 8599 6275

NSW North CoastPeak Health YambaUnit 1/ 1 Fairtrader DriveYamba NSW 2464

T: (02) 6646 9546

TasmaniaOceana Aquatic & Fitness49 Electra Place Mornington TAS 7018 T: (03) 6245 0799

Blacktown Suite 2, 114 Main Street Blacktown NSW 2148T: (02) 8599 6275

www.opt.net.au

You can take the train and bus, or you can do the 4 day hike. Both options take you to Machu Picchu, the lost city of the Incas that was discovered by Hiram Bingham in 1911. Last month my wife and I toured this ‘wonder of the world.’ Guess which route we took? If you know me, you would probably guess correctly. We took the Inca Trail—the 4 day, 46km hike at high altitude.

It was definitely a bucket list item for me. For many years, I had a dream to hike the Inca Trail. There was no other option for me but to do the hike. Machu Picchu was built over a 100 year period, between 1450 and 1550. It was abandoned when the Spanish invaded Peru and took reign. I recalled the notion, “You have to earn your right to see a wonder of the world.” I had the belief that to see this wonder, you had to earn the right to walk the steps that the Incas took to get there.

It was not an easy hike for us. We did everything wrong. We arrived 12 hours before we began the hike. However we really should have arrived at least 3 days before, to acclimatise to the high altitude. We arrived having no sleep the night before, due to the early flight out of Brazil. Additionally, we had very little sleep during the week before, whilst in Rio for the Olympics.

We are both fit people, but we could never have imagined how the altitude would affect us both. Neither of us had ever been to this altitude before. We suffered from headaches, nausea, and I had a bronchial spasm. The highest peak on the trail is 4,215 metres above sea level, which is twice as high Mt Kosciusko, which is 2,228 metres. Every other person we met acclimatised in Cusco for between 3 and 7 days prior to starting the trail. Although they found the hike challenging, they certainly didn’t experience the extreme side effects that we suffered from.

It was a great feeling of accomplishment when we arrived at the sun gate on the morning of the forth day (see picture inset). Given our altitude sickness, the trek was extremely hard for us. I have never felt so out of breath and physically fatigued in all my sporting or exercise history. Yet the feeling that we had made it, that we had accomplished my bucket list item, was even more satisfying because of the challenges we faced.

I want to ask you a couple of questions: Have you ever felt a sense of

accomplishment when you have achieved a goal, after facing a challenge? Are you facing a challenge right now that is stopping you from achieving a goal that you really want? Are you feeling like your health is your biggest challenge right now?

For many of our clients, they are feeling exactly these themes. They are also feeling great accomplishment from achieving their goals through tough challenges. I hope my little story inspires you to take action today, and do something about achieving a bucket list item in your life. If health is holding you back, make today the day you come to see us. Let’s partake in this journey together.

“If we had no spring, then winter would not be so pleasant: If we did not sometimes taste adversity, then prosperity would not be so pleasant.” — Anne Bradstreet

Steve Russell, an Optimum client for 4 years, shows us the importance of consistency, losing 15kgs, maintaining this weight, and totally transforming his lifestyle. “I need the accountability,” he says. “When I tried to do it on my own for a 6 month period, I went back to my old ways and was eating poorly. I realised that my health is too important. Optimum was the vessel to help me achieve my goals. Recently I just completed the Sydney Tower run: 1,504 steps in 15min 30sec. I have now even booked myself into climbing Everest base camp next year. “Thanks Optimum for helping me achieve my dreams.”

Another Optimum Success Story

Steve Russell you truly are an Optimum success story.

September 2016 - Issue 78

Mental health awareness is arguably the highest it has ever been, as researchers and society begin to improve their understanding of various mental health conditions that continue to plague the population. Currently, a whopping 1 million people are suffering from depression in Australia alone. This confronting statistic shows how common mental illness is, and that something needs to be done to help curb those numbers. Treatments for depression include medication prescribed by a Psychiatrist and psychological treatment, such as cognitive behavioural therapy, but there is one treatment that is quickly climbing the list as a readily recommended treatment: exercise.

Anyone who has enjoyed a good exercise session already knows how great it can leave you feeling, but the research is now starting to catch up with what we already intrinsically know. Some studies have even shown exercise to have comparable results to treatment with medication, as well as providing good results in conjunction with other forms of treatment.

We know that exercise is good for us and makes us feel great, but why? There are multiple facets that answer this question, all of which can play a role in improving the quality of life and reduction in symptoms for those suffering from depression. One way it can help is by changing your brain chemistry and leading to a rush of endorphins, providing a sense of wellbeing. There is also the social factor, in that if you exercise with other people, the interactions you have with them can provide you with a support network and give you that social interaction you need to get you out of a low period. The third major way that exercise can help is by distracting you from the issues that are bothering you, stopping worrying or rumination occurring. As an added bonus, exercising can help you feel more empowered, boosting self-esteem.

The key is to then take this great information and apply it in a way that will work for you. I have provided a list of recommendations that can help you on your way to a better, more empowered life:

• Perform exercise that you enjoy - This may seem obvious, but if you don’t do a mode of exercise that you like, you will be less likely to feel better after it, and stick with it for the long term.

• Exercise with friends - Stay connected with your friends’ network in a positive way, rather than looking at a screen, or indulging in greasy food, head to the gym or go for a walk and chat about life. You could even use exercise as an opportunity to make new friends by joining a sporting club or a new active hobby.

• Try something new - If you’ve ever seen a hobby or sport and thought, “That looks interesting,” go ahead and try it out. You might uncover a new hobby or passion to focus your energy on, and get you through those rough times (and it’s an added bonus if you bring friends along).

• Do something you can commit to - If you have a particularly hectic schedule, try small bouts of exercise every day, like a 20 minute walk, or a 10 minute jog. Attempt to stick to this for a couple of weeks and then chip away at increasing the amount you do.

• Spend some time outdoors - It is amazing what a bit of fresh air and sunlight can do for your spirits, so make the time and go and enjoy the outdoors. Try anything from a wilderness hike to a walk around your neighbourhood.

• Take care of your injuries. Address your injuries by performing the right program. You need to get treatment on your injuries. They will not go away by themselves. Pain gives you an excuse to stop.

The most important thing to remember is that you are not alone, and there is always support out there, with people willing to help. So go forth and take that first step to improving your life. There’s no better time. than now.

Optimum Health Solutions www.opt.net.au

Personal Responsibility

• 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 different

• Your body wants to heal itself. You only have to remove the cause.

• Follow the scientific and biomechanical principles of the body 100% of the time.

Follow your coaches’ instructions

• They are the best at what they do and leaders in their field.

• Clear communication with your coach is the key to success.

Nutrition• Food is either your best medicine or

your biggest poison.• No matter what your goal, you must

equally address the nutrition side.

Commitment• 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• Addressing poor posture & technique

deficiencies is our number 1 priority.• Failing to address this is an injury

waiting to happen.

Lifetime attitude to 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• Enjoy the exercise, the staff and other

members in the facility.• Learn to enjoy the benefits that good

health brings to your life.

Time• Everybody has 168 hours in a week.

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Exercise: The Age Old Remedy To Depression

Adam Holdsworth

- Exercise Physiologist, Blacktown

Campbelltown (02) 4620 7299 • Ashfield (02) 8599 6280Homebush (02) 8599 6283 • Blacktown/Werrington (02) 8599 6275

Sylvania (02) 8599 6274

5 reasons to eat more… Eggs!Here are five reasons to crack one open today:1. Eggs contain high quality and

complete vegetarian protein. One large egg contains 6g of protein.

2. Low in saturated fat: Did you know two whole eggs contain less saturated fat than one tablespoon of margarine?

3. They are also a great source of Vitamin B12 and provide a dose of vitamin A, E, riboflavin, folate, plus minerals including iron, iodine and selenium.

4. Eggs are loaded with Leutein and Zeazanthin to protect the eyes – Both antioxidants can be found in the yolk of the egg. These antioxidants significantly reduce the risk of macular degeneration and cataracts, which are the leading cause of vision impairment and blindness in the elderly.

5. They are versatile and can be enjoyed for breakfast, lunch and dinner, making them an egg-ceptional superfood!

Top tips when buying eggs:

Choose eggs from free-range or organically raised chickens. Eggs should always be visually inspected before buying. It is best to check for cracks or liquid in the box to ensure there are no broken ones. Eggs are best stored in the refrigerator where they may remain for up to one month (check the best-before date on the box). Eggs with higher omega-3 fatty acid content are best eaten as early as possible to keep these oils fresh.

Top tip: A fresh egg will sink in water, a stale one will float.

The Cholesterol Misconception:

For years, eggs have been considered more of a health risk than a healthy food. Since they are high in cholesterol, it was recommended that people with high cholesterol levels should avoid eggs. But it turns out the cholesterol content for which they have been vilified, is much lower than it was 10 years ago. This reduction has been attributed to the changes in hen feed since the BSE crisis in the 1990s. British research shows that a medium egg contains about 100mg of cholesterol, a third of the 300mg recommended daily limit. Also it is saturated fat in the diet, not dietary cholesterol that influences blood cholesterol levels the most.

If you are concerned about your cholesterol or are unsure whether it is safe for you to consume eggs, book an appointment with our of our Optimum Dietitians.

Michelle Nearchou – Optimum Dietitian

Eggs: The Magic Nutritious Snack

• 2g saturated fat • 200mg cholesterol

One large egg contains:• 80 calories • 6g protein • 5g fat

Enjoy eggs all day, not only for breakfast.

I personally believe one of the most underrated aspects of health and fitness, that we all overlook is stretching. Stretching

regularly is equally as important to long term health as physical activity and nutrition. Ensuring that our bodies are able to

move freely and without restriction, not only allows us to live day to day unimpeded, but also allows us to get the most out

of our exercise.

Stretching allows us to improve our joint range of motion (ROM) otherwise referred to as ‘mobility.’ A lack of mobility can lead

to overuse injuries, impingement and overall postural imbalances. These postural imbalances often manifest in conditions

like joint inflammation, joint impingement and overall muscular tightness. The solution – Stretch! And not just pre and post

exercise. I’m talking multiple times every day! Just like with exercise, in order to see long term results in mobility and ROM,

you need to be stretching constantly, targeting the most common problem areas that I call the ‘Big 5.’

1) Latissimus Dorsi 2) Pectorals 3) Hip Flexors 4) Hamstrings 5) Calf

The key to improving your mobility comes with consistency. Making it a part of your everyday routine is vital to seeing

improvements. It takes longer to see results from stretching than it does from resistance training. So don’t be discouraged

if there are no immediate improvements.

Increasing your mobility through stretching can improve your posture, reducing the stress on your joints. It can also help

your workouts as you will be able to perform exercises through a greater range of motion, and at a higher intensity with a

lower risk of injury. Rectifying a postural imbalance doesn’t just involve strengthening the weak muscles. Address the tight

muscles with equal value and you will see great results. At Optimum we start planning your stretching routine from the very

first session, both inside and outside the gym, so contact your nearest studio and talk to one of our specialists today.

Note: Simply hold each of these stretches for a minimum of 30 seconds and repeat them 2-3 times daily.

These 5 muscles groups are the most commonly ‘tight’ areas I come across daily. No matter your age, occupation or fitness

level, these 5 muscles are always in need of mobilizing. The following is a list of stretches you can do in the comfort of your

own home, to target each of these problem areas.

1) Latissimus Dorsi Stretch 2) Pectorals Stretch 3) Hip Flexor Stretch


Sylvania (02) 8599 6274

Stretching Is The Most Underrated Part Of FitnessAdam Shepherd - Exercise Physiologist, Homebush

4) Hamstring Stretch 5) Calf Stretch


Optimum Programs-Boot Camp

During my initial assessments here at Optimum Health Solutions, a common statement that I hear from clients is that they have an inconsistent exercise history due to a poor routine. This lack of commitment is a major concern, as addressing it will lead to improvements and enabling them to live life to the fullest.

On reflection, it’s evident that through my professional career as an Exercise Physiologist, the clients that have a strong routine and perform their exercises regularly obtain the best results. This is not an overly surprising statement.

So what is routine? For me it would be undertaking an activity on a regular basis, that can be planned and structured.

At Optimum, we set out expectations during the initial assessment to have a committed exercise regime and lead to a lifestyle change to improve your health. This is through a set amount of supervised sessions (ie, twice or three times per week) and an additional home based program.

Here are some tips that can help your address your routines and maintain a regular exercise program:

• Diarise your exercise to set it as part of your life.

• Attend appointments on a regular day and time.

• Have set days when your perform exercises that target a specific area (eg: lower body, upper body, cardiovascular, core and flexibility days).

• Exercise with group of friends to make it a team environment.

• Increase the variety in your exercise program.

• Have goals using the SMART approach so that your program is addressing your meaningful targets.

• Review your performance monthly.

• Discuss any barriers that arise, and address these before they have a major impact.

• Reward and highlight your successes.

If you would like further assistance with your exercise and lifestyle, please visit one of our clinics. Optimum’s helpful Exercise Physiologists and Physiotherapists will be able to provide you with a tailored individual plan, to help assist with developing a better routine.

Tim Reus - Exercise Physiologist, Blacktown

Getting Health Results is All About Routine and Commitment.

Monday Tuesday Wednesday Thursday Friday Saturday

6amAshfield Boys High School

Ashfield Boys High School


Ashfield BHS 7:30am

12:30amSydney

Olympic ParkSydney

Olympic Park Sydney

Olympic Park Sydney

Olympic ParkSydney

Olympic ParkSydney Olympic

Park 9:15am

6pmSydney Olympic

ParkAshfield Boys High School

Sydney Olympic Park


Sydney Olympic Park

Stay COMMITTED

and CONSISTENT

and you will achieve your goals

• 1 Tablespoon Olive Oil

• 500g sweet potatoes

• 5 spring onions

• 1 fresh red chillies

• 6 large eggs

• 3 tablespoons reduced fat cottage cheese

• 250g wholemeal self-raising flour

• 30g Parmesan cheese

• 1 tablespoon sunflower seeds

• 1 tablespoon poppy seeds

1. Preheat the oven to 180°C and line a 12-hole muffin tin

with paper cases.

2. Peel the sweet potatoes and coarsely grate into a large bowl.

Trim the spring onions, then finely slice with the chilli. Add to the

bowl, reserving half the chilli to one side. Crack in the eggs, add

the cottage cheese and flour, then finely grate in most of the

parmesan. Mix until nicely combined.

3. Evenly divide the muffin mixture between the cases. Sprinkle the

sunflower and poppy seeds on top, then dot over the reserved

slices of chilli. Use the remaining parmesan to lightly dust with

cheese over each muffin.

4. Bake in the bottom of the oven for 45 to 50 minutes or until

golden and set.

These are amazing when served warm, 5 minutes after taking them

out of the oven. They can be kept in the fridge for a few days.

Recipe adapted from Jamie’s Everyday Super Food recipe book

Ingredients

Method

Energy: 183 caloriesCarbohydrate Total: 20gTotal Fat: 6.3g

Protein: 9.1gSat Fat: 1.9gSugars: 3.5g

Makes: 12 Muffins

Recipe Of The MonthMichelle Nearchou – Optimum Dietitian

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.

Fresh Fruit & Veggies delivered to your door direct from the Market!


Do you have persistently tight muscles? Do you

feel that you have knots in your muscles? Have

you been stressed out recently or been suffering

from headaches? Do you feel you would feel much

better if you could just relax more? If you said yes to

any of these questions, then you could potentially

benefit from dry needling treatment. But what is

dry needling? What effect does it have? And last

but not least: Is it safe?

Dry needling is similar but not identical to

acupuncture. Dry needling involves the insertion

of very fine needles into focal, tender and taut

bands of muscle known as trigger points.

This process helps to release the trigger

points, which will then relieve any referred pain

patterns instigated by the trigger point. The muscle will also relax. Many clients report a calming, relaxing sensation

in the muscle treated. Dry needling can be used to treat specific areas of muscle tightness, or it may be used in a

comprehensive treatment plan to address particular health conditions.

There are two main types of dry needling: superficial and deep. Superficial needling will almost always be painless, and

involves inserting the needle to only a very shallow depth. This is a milder form of needling and may be used if you are

particularly apprehensive about needles. This is still an effective form of needling and will still reap benefits.

Deep needling involves inserting the needles to a greater depth and agitating the needle. This is a more effective form

of needling, which will almost certainly hit and alleviate the trigger point. However, this may cause some discomfort and

as such, this judiciously may or may not be used on someone who has not previously received needling. While the two

different types of needling have different clinical applications, there is good evidence in the current research literature that

both forms of needling are effective in alleviating trigger points.

Dry needling has many benefits. These include the treatment of trigger points, relaxing overly tight muscles, assistance in

treating particular conditions and to aid in relaxing and destressing. These benefits are certainly noticeable and worthwhile!

But what about the risks?

Dry needling is an extremely safe form of treatment. The practitioner who has been qualified to perform dry needling is

aware of the local anatomy and will know what size needle to use and in what direction to insert the needle. Thus any local

major blood vessels or nerves will be avoided by a very large margin. Adverse reactions to needling occur in an extremely

small proportion of the population, and are so rare that they are studied as isolated case reports.

So that is a short introduction to the efficacy and safety of dry needling treatment? Overwhelmingly, the benefits outweigh

the risks. So if you are interested in needling treatment or would like more information on how dry needling can help you,

book in to see an Optimum Health Solutions Physiotherapist today and experience the results for yourself!

What is Dry Needling or Acupuncture?Michael Adams – Physiotherapist, Sylvania


Sylvania (02) 8599 6274


Sylvania (02) 8599 6274

Optimum Health Studios www.opt.net.au

• Exercise Physiology • Bone Density Programs• Personal Training • Diabetes Programs• Arthritis Management • Return To Work (Work Cover)• Injury Management • Falls Prevention Programs• Hydrotherapy • Cancer Programs• Weight Loss Clinic • Pilates• Nutrition • DVA and Medicare

Every single person who helps you at Optimum is a University Qualified Exercise Physiologist:There are many ways in which people can become accredited in the fitness industry. You can do a fitness leaders course (6-8) weeks, TAFE course (9 months) or Bachelor’s Degree at University (3-4 years). Every single Optimum staff member meets the highest standard by completing their studies at University. Every

Trainer/Therapist is accredited with ESSA:Exercise & Sports Science Australia (ESSA) is the governing body for our industry. Just like Doctors are registered through AMA and Physiotherapists are registered through APA. In order to be accredited through ESSA you must have completed a University degree which meets all academic requirements, must have gained industry experience through working across all types of clients and conditions, and continue ongoing learning and training on a yearly basis, to meet reaccreditation requirements.

Every Trainer is trained to prescribe exercises for people who have injuries:Part of an Accredited Exercise Physiologist’s (AEP) responsibilities are to provide exercise treatment in a rehabilitation setting. You have no excuse not to exercise, because our Exercise Physiologists are trained to help you get over your injury. You have no reason to cancel appointments any more.

All Exercise Physiologists can guide you on the nutrition side as well:AEP have training in nutrition. We will help you with your eating habits, as well as with the exercise prescription, giving you the whole program, not just part of it. You cannot diet without exercise and vice versa.

All services at Optimum enable you to receive rebates through your private health funds:Yes, you finally want to know how you can take advantage of all that money you pay for your private health insurance, which you hold just in case. 100% of Optimum services enable you to obtain rebates via your insurance company. This makes our fees even more affordable, and gives you the means to achieve all your goals.

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Enabling people to live life to the fullest › wp-content › uploads › 2016 › 11 ›...

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