News, Updates and Insights



New Years Resolutions. 3 main tips for success

Now before you think it, these tips may seem obvious but we want you to REALLY think about them and ask yourself if you are doing them. These three little steps to back up your New Years Resolutions will be your fastest way to a healthier and happier lifestyle.

1) Get some sleep:

Our bodies repair during solid sleep. If you are not getting enough hours of quality sleep then you are depriving your body of its optimal time to repair and recover from any stresses that have been placed on it. My top advice would be to try and go to bed at nearly the same time every night. The best thing for getting to sleep on time every night is routine. Without routine the body will struggle to find a rhythm.

2) Increase activity:

This may sound obvious, and you have probably heard it a thousand times but increasing your overall daily movement can sometimes be better than going to the gym once per day. Through our own testing and other scientific testing, we have found that people who go to the gym for approximately 1 hour and are fairly sedentary for the rest of the day actually burn less calories/kilo-joules than someone who doesn’t go to the gym but is active all day long. What does this mean for the person who has a sedentary job though. Try walking or riding a bike to work. It may sound like a chore but once you get into the routine you may find it liberating. Little decisions like taking the stair over the lift can also be very effective. Anything you can do to increase your activity levels during the day is a win.

3) Watch what you eat:

If your like most people around the Christmas period, then you may have let your diet slip a little (or a lot). Don’t regret what you have done, instead use that energy to tighten it up for the rest of the year. A little change in January can turn into big changes later in the year. I find that starting something is always the hardest part. SO JUST START!!! And the rest will come.


Call Holistic Physio Fitness on (02) 9999 6666 and we would be happy to chat with you about anything to do with your health. Get stuck into these New Years Resolutions and let us know how you do.


Fitness and dieting can be hard at Christmas. While most of us enjoy eating too much at Christmas time, there are those of us that fear breaking our current dieting and exercise regimes.  With so many delectable treats on the Christmas table, it can be difficult to keep track of the festive calorie count. 

With the average person eating their way through an extra 3000 calories on Christmas day, it’s no surprise that people gain an average of 2kg extra around this time. Most people are happy to just up the exercise routine in January to offset this issue, however the ugly thruth is that it may take longer for you to shed those kgs that you may think. In fact they may even stay around until next Christmas. There is some research that has found a large portion of people keeping on those kgs year after year and essentially gaining weight consistently over the years.

Our tips for a successful Christmas

  • Keep it lean on the trimmings: It may seem obvious but it is hard to resist that turkey skin or fatty bit of the ham. Try and choose the breast meat and go easy on the gravy.
  • Be picky with your food. If you dont like it dont eat it.
  • Dont waste food. By this I dont mean eat everything on the plate, what I mean is dont put it on the plate in the first place unless you are going to eat it.
  • Keep the alcohol to a minimum. Not only does drinking too much add to the needless calories, it also means you are more likely to eat more as well.
  • Eat slowly. The slower you eat the more time your head has to register that food in your stomach. On average it takes 20 mins for your stomach to realise it is full. If you eat too quickly then you are sure to over eat.


Above all have a safe and fun Christmas. Our advice is to just do your best and be level headed about it all. Keep active with a walk after Christmas meals and stay active on the days off. Call our professionals 0n (02) 9999 6666 for a chat. We are here to help in any way.


What is Osteoporosis ?

Osteoporosis is a bone disease that effects up to 1 million Australians. It happens because our bones loose their thickness and become brittle . The ageing process, genetics and gender can all cause our bones to loose the ability to replace important minerals as quickly as they are being used. Our bones need to be strong and healthy or fractures can occur , unfortunately there are usually no obvious symptoms as the bones do not give the same feedback as muscles do.

How can Physiotherapy and Exercise help treat Osteoporosis ?

The main aim with the onset of Osteoporosis is to help reduce or reverse bone loss.This can be done with medications, calcium as found in diary products and vegetables ,along with Vitamin D and Exercise . Exercise is important as it is this stimulus that tells the bones to remain strong. If it does not receive this stimulus then there is no need for the bones to remain strong. Weight bearing , flexibility and strengthening exercises have been proven to assist in re-building bones . Not only do these exercises treat Osteoporosis but can help with co-ordination and balance , which will prevent falls. This is all good and well, however the exercises need to be specific and targeted in order to illicit the response desired. As an example, if you run, there is a lot of impact going into the bones of the legs and hip. Therefore, running will help maintain strength in the bones of the lower body, but not the upper body. A customised exercise program designed by a professional is extremely important so that you don’t put in years of effort with no return.

Please feel free to call us to discuss if you need any help with the prevention of osteoporosis.

Holistic Physio Fitness will work with you to develop a diet and exercise strategy to help encourage new bone growth.

You can call Holistic Physio fitness om 02 9999-6666 or email us on [email protected]



What is the Achilles Tendon ? The Achilles Tendon is a tendon that joins leg muscles to the heel bone, this is what allows our walking and running movements. An injury of this tendon is common for a few reasons.  It could be overuse, such as athletes that run or walk frequently always pushing their bodies to perform .It could be as a result of very tight calf muscles or even ill fitting shoes that are worn while exercising. Because most of us at some stage walk ,run, jump,dance or skip, our Achilles Tendons can be put under a lot of stress , and professional athletes etc are at greater risk of having an injury occur through constant use. What is an Achilles Tendon Injury ? Any inflammation of the Achilles Tendon is known as tendonitis ( or tendinopathy ie ; inflammation and a micro tear ). This inflammation if not treated may result in a tendon rupture, however some ruptures can occur without any sign of inflammation and very suddenly. It is not unusual to actually hear an achilles tendon rupture with a loud snapping sound accompanied by pain . An achilles tendon rupture can happen for a few different reasons * Pushing off with your foot while your knee is straightened for example when jumping or starting in a running race. * Falling over where you over stretch the tendon whilst breaking your fall with your foot. * Landing on your foot,  if falling from a height, your foot may twist when you land. Treatment of an Achilles Tendon rupture Any rupture or injury of any kind of the Achilles Tendon will need proper examination by an accredited practitioner. Surgery may or may not be needed depending on the extent of the injury. When a rupture occurs it is very important to ; * keep off the foot, and elevate it as much as possible * Ice the foot at 20 minute intervals * seek out medical attention Once you have been diagnosed either for surgical or non-surgical intervention you will most definitely need rehabilitation, strengthening and even help with physical support of the injured tendon such as a special boot or strapping. Holistic Physio Fitness are well equipped to help in all these areas . Do not hesitate to contact us for an appointment , information and assistance at any time if you suffer from the above injury . Holistic Physio Fitness have 3 qualified Physiotherapists and an Exercise Physiologist with many years of experience our contact numbers are ( 02 ) 9999-6666 or email address  [email protected]


What is an Exercise Physiologist

An Exercise Physiologist is an accredited health professional who has studied at University and have a degree . They have extensive knowledge of the human body and the mental and physical benefits of exercise on it. Exercise Physiologists are experts in helping patients get fitter for good health and treating  patients with a medical condition through exercise.They are so much more than a personal gym trainer, their knowledge of muscles, bones, cardiovascular system and endocrine system, and the effects that exercise has on these parts of our bodies is their specialty. An exercise Physiologist can prescribe exercise to either rehabilitate or for fitness , which may include :

* Pilates

*Exercise routines in the gym

*Advise on behaviour modification

*Plan healthy habits to manage any health conditions

Conditions which can benefit are  from an Exercise Physiologist are :


*Cardiovascular disease


* Diabetes

* Asthma

* Osteoporosis

There are many other conditions including strengthening after injuries ,rehabilation and weight loss.

Holistic Physio Fitness Exercise Physiologist

Here at Holistic Physio Fitness our Exercise physiologist is also an accredited Physiotherapist ,who works along side 2 other physiotherapists in our clinic. They are all qualified to work with children through to senior citizens. We have 2 fully equipped gyms and a fully equipped pilates room , to assist in any treatment , therapy or training.

If you would like any information please call us on (02) 9999-6666 or email on [email protected]


What is a Spinal Disk ?

Spinal Disks act as : * Shock absorbers between spinal vertebrae *Ligaments to hold the vertebrae together *Cartlidge Joints that allow slight mobility of the spine There are a 23 disks in our spines and a variety of problems with different symptoms can occur such as back pain, neck pain or even leg pain.

Types of Spinal Disk problems – Herniated Disk -Degenerative Disk Disease -Infection

Herniated Disk This relates to the rubbery cushions that lie between each vertebrae within your spine. Each cushion ( or disk) has a jelly like substance in its middle with a firmer exterior. When a Disk is ‘herniated’ it is because some of this jelly like substance has leaked out of a crack of the exterior . This substance can cause pain, numbness or weakness by leaking on to nerves. Not everyone needs surgery to treat this problem, some people do not even experience any symptoms from a herniated disk. If you think you may have a herniated disk the most common symptoms are : *Arm or leg pain *Numbness or tingling *Weakness

What causes a Herniated Disk The causes of a herniated disk can be either from an injury ie: lifting  very heavy objects the wrong way , using your muscles in your back instead of your legs or From the normal disk degeneration that occurs as we age, we loose the spoungie fluid content in our disks , this can lead to tears caused by even the smallest strains or twists. If you suspect this is what you may be experiencing , Holistic Physio Fitness will give you a complete assessment for any ongoing treatment and therapy. Not only will we treat the problem ,but also help with future prevention of injury and degeneration, with our holistic approach. Please call Holistic Physio Fitness on 9999-6666 or email [email protected]


Keeping your muscles healthy

Nutrition and Exercise are the keys to healthy aging. For us to exercise into our later years our muscles need to be healthy. We start to loose muscle mass after our 40’s, and the only way to maintain our muscle muscle mass

is through diet and exercise.

Why are healthy muscles important ?

Healthy muscles allow you to move freely and help to make your body strong. They help to keep your joints in good shape. As we age if the muscles around our joints are strong we are less likely to have injuries and they help to keep your balance which will stop you falling or slipping over.The heart is also a muscle , so keeping all our muscles healthy is very important.

How to keep muscles healthy

* Strength Training : Working out with weights, or something that creates body weight resistance 2-3 times per week

* Stretching : your muscles need to be stretched regularly to keep them in good shape. Always stretch your muscles gently and after every workout or exercising. Yoga is a perfect activity for both strengthening & stretching.

* Diet : your muscles are made up of at least 70% water so stay well hydrated. Muscles need water ,protein, vitamins, minerals and carbohyrdrates and healthy fats to function properly so a well balanced eating plan needs to be followed.

In summary it goes back to the same advice as in many of our other bolgs and that is a ‘healthy lifestyle’, exercise and nutrition.

Holistic Physio Fitness is a great place to get that advice. We can help you devise an eating plan and an exercise routine that will maintain healthy muscles. Our fully equiped Gym and Pilates room are here to give you the tools you need to strengthen those muscles .

Call Holistic Physio Fitness to talk either Andrew or Craig about muscle strengthening , stretching or nutrition on (02) 9999-6666


Regular Exercise & Depression

Think about this :

When you exercise regularly

1. your energy levels increase

2.Your sleep can improve

3. You are distracted from everyday worries and problems

4. When exercising in a group setting there is a sense of social support and being part of something.

5. You are taking charge of your own health and where this can lead you to.

6. It gives a sense of purpose & accomplishment.

7. In turn, regular exercise will then build self esteem and control.


How much Exercise is enough ?

Not all depression can be treated simply with exercise . However numerous studies have found that regular exercise is a very effective way

of treating many forms of depression and anxiety.

* 30 minutes of moderate exercise most days of the week .Not all this time has to be done at once, it can be broken up into 10 minute intervals with different activities making up the 30 minutes.

* Making everyday activity part of your day, eg : cleaning the house, walking the stairs instead of taking the lift at work, gardening. These all add to keeping your body and mind active .


What type of Regular Exercise is best ?

There are 2 types of exercise that are beneficial :

1. Weight bearing ie: resistance & strength training

2. Aerobic ie : cycling, walking jogging.

It all depends on what interests the individual,lets face it if you can enjoy it thats a good start !

Holistic Physio Fitness are qualified to help you find what you enjoy, what interests you and what your body & mind need to make that difference physically and mentally.


Why Exercise for Depression ?

Exercise increases the mood – lifting properties in our brain called endorphins and increases serotonin which regulates mood,sleep, libido and appetite.

This is what helps our bodies & minds become balanced ,calm and rested.

Holistic Physio Fitness can help , please call us on 9999-6666









What are Goji Berries

Goji Berries are an antioxidant food and like other antioxidant foods they have an important role within our bodies. Antioxidants keep us healthy by preventing disease and promoting good nutrition. Foods that are rich in antioxidants can assist in helping us slim down and maintain a healthy weight.

An example of other foods high in antioxidants are :

* Green Vegetable

* Grains

* Carrots

* Berries

* Legumes

* Green Tea

These foods being rich in antioxidants can help protect our bodies from ‘free radicals’ which are a by product of calories being converted to energy.

Weight Loss & Antioxidants

There are many theories and diets for weight loss ,the only proven recipe is to burn more calories than you consume each day.

Goji berries and antioxidant rich foods ,along with a balanced eating plan of fruits ,vegetables, healthy proteins, good oils , whole grains and regular exercise will help achieve your weight loss goals.

Any goals you set must be realistic , here at Holistic Physio Fitness our Physiotherapists / Exercise Physiologists are fully qualified to work with you to help organise your weight loss, eating and exercise plan.

Not only can we educate and advise on nutrition , we also have a fully equipped gym and pilates room to assist with your exercise routine.

There is no magic or miracles in weight loss, it is simply a matter of education, planning and preparation ( and some hard work).

Holistic Physio Fitness will help you through the process and set you on a path for a life style of nutrition, health and fitness.

Call us on 9999-6666 or email [email protected]



Holistic Physio Fitness is a premier Physiotherapy and Exercise Physiology clinic situated in Mona Vale on Sydney's Northern Beaches.

Our practitioners at Holistic Physio Fitness Mona Vale are highly qualified professionals with years of experience and the highest qualifications. Rest assured that you will receive the highest standard of health care available on the Northern Beaches.

We have all the necessary equipment and skills to provide a complete physiotherapy service for any injury or condition.

*Individual results may vary with any of our services.

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