News, Updates and Insights



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]



What is a Rotator Cuff injury

A Rotator Cuff Injury usually occurs from repetitive overhead arm motions that we do in sport , our jobs, or even working around the house and garden.The Rotator Cuff is the Muscles and Tendons that surround the shoulder joint. There are a variety of ways that the tendons and muscles within the rotator cuff can be damaged . Damage can occur from an acute injury (for example from a fall or accident), from chronic overuse (like throwing a ball or lifting), or from gradual degeneration of the muscle and tendon that can occur with aging.

* Acute Rotator cuff tear

* Cronic tear


Symptoms of Rotator Cuff injury

Symptoms of a rotator cuff injury are due to inflammation and the pain associated with this type of injury can be;

* A dull ache in the shoulder

*If you lie on the affected shoulder , disturbed sleep

*Difficulty lifting arm above head and behind back

* Weakness of the arm


Treatment of Rotator Cuff injuries

Treatment of these injuries can be in the form of physical therapy exercises that will strengthen the muscles around the shoulder and give added flexibility,painkillers and occasionally steroid injections.

Surgery is an option but usually for severe cases after exhausting all other treatments.


Physiotherapy for Rotator Cuff Injury

Research has shown that physiotherapy to manage a shoulder injury is usually very successful. There are many ways in which physiotherapy can assist, treatment may comprise of ;

* soft tissue massage

*Joint mobilization

* ice or heat treatment

* progressive exercises to improve flexibility & strength

* technique correction

* postural correction

* anti-inflammatory advice

Holistic Physio Fitness will always give a thorough and objective diagnosis after an examination before any treatment is given and suggest further investigations  such as

MRI or Ultrasound to confirm a diagnosis if needed.

If this sounds like an injury you may have the Holistic Physio Fitness  phone number is  (02) 9999-6666, please call to make an appointment with either Andrew or Craig who will take the time to

talk with you about your injury and find the best possible treatment to achieve the optimum outcome.



Benefits of Pilates for Rehabilitation:

* The fastest growing exercises in the western world.

*Now being used by Holistic Physio Fitness for Rehabilitation fitness and exercise

* Strengthens , Lengthens and added fitness ie : agility,flexibility


The Core – Strengthening Muscles with Pilates for Rehabilition :

Our Core Muscles are deep abdominal muscles and muscles closest to the spine. Pilates concentrates on exercising ‘The Core’ and aligning the pelvis and spine, so our bodies move and perform the way we are supposed to.Every day activities can cause our muscles to be out of balance ,activities such as ,the way we sit,the way we lie down , our walking posture. Any of these can cause our bodies to use our muscles incorrectly either weakening  or putting to much pressure on them.This is what causes an imbalance.


 Flexibility & Agility through Pilates :

Pilates for rehabilitation ( and exercise) will not only strengthen and balance the Core muscles,but create more flexibility in our bodies than many other forms of exercise therapy . Pilates is not a ‘One size fits all ‘ exercise plan ,it works because it can be modified from very basic, for serious injuries or beginners, to advanced depending on the individual and be very effective.


Creating Movement without Pain through Pilates :

 As you start to move without pain, the more confident you become. The more confidence you gain the more likely you are to go on to new exercises ,this is an effective rehabilitation process to continue to gain more strength & movement .Pilates creates a positive exercise therapy experience. At Holistic Physio Fitness we have a thoroughly equipped Pilates Room including a Reformer , an amazingly elegant machine that provides finely tuned resistance that allows rehabilitation to be precise to develop good alignment ,core strength & flexibility.


Pilates Rehabiliattion Vs Conventional Exercise :

For the best results in any rehabilitation therapy it is recommended that a qualified trainer is used. Not all Pilates instructors are qualified for Physical Therapy as well as exercise training in Pilates ,so always ask your trainer if they have rehabilitation therapy experience and qualifications.





Common surfing injuries

The most common surfing injuries are to the leg, the head and face, the back, and the shoulder and arm. These injuries will usually occur when a surfer’s own board or someone else’s board comes in contact with a surfer or after falling off a wave and striking the sand ,reef or rocks.

Most common surfing injuries are: 

  • Cuts and Lacerations, sprains, muscle strains ,dislocations and fractures and ear infection

Preventing surfing injuries

Things to remember:

  • Prepare yourself  : 1. Know surfing etiquette, 2. Use the right gear ( ask for professional advice ) ,3.Check the environment ( No harm asking other surfers about the break if you are not familiar with the area ) 4. Know yourself and the sport.( We all have limits,sometimes injuries occur if we are not aware what our own limits are )


Make sure you:

  • 1 .Warm up before surfing. This may include a general body warm-up followed by suitable stretches. 2. Cover up ! Wear Sunscreen 30+ ,to avoid any skin damage. 3 . Have lessons from an accredited surf school to learn appropriate skills are always a great idea for good technique and water safety if you haven’t surfed before.

Respecting the water and surfers

 This includes:

  • 1 .Respecting the rights of other surfers in the water.( This is a very under rated part of surfing , many injuries and accidents occur from lack of respect in the water ) 2 .Allowing everyone to catch their share of waves. 3.Having only one surfer on a wave. There is not enough room on waves for more than one surfer ,this can be the cause of many accidents.

Use the right surfing gear

It is recommended that you :

  • 1 .Ask a Professional board shaper or surfboard retailer about the right board to buy. 2.Consider purchasing a board with flexible fins and a blunt nose or protective nose guard. 3. Surfboard nose guards to be fitted on all boards to minimise potential injury. 4 .Wetsuits will not only keep you warm and good sun protection,but protect you from’ some’ cuts on rocks and reef . 5.Always wear leg ropes, especially in large surf.

Surfing Conditions

Make sure you:

  • 1 .Check the weather and beach conditions before entering the water. Knowledge of tides and Rips will also be an advantage. 2.Do not surf alone if you are inexperienced. 3 .Children always need supervision of an adult when at the beach or near water.

Do your research and know your Sport

Points to remember:

  • Know your own fitness level , know surf etiquette and learn good technique from professionals.
  • Know how to use the equipment properly and safely.
  • Understand and research conditions before any surf session



At Holistic Physio Fitness we treat many injuries including surfing injuries. Please call us on 9999 6666


Whiplash Associated Disorders (WAD)



Whiplash Associated Disorders (WADs) is a term used to describe the symptoms resulting from whiplash.  WAD can either be acute (0-12 weeks post-accident) or chronic (?12 weeks post-accident); the severity of which is graded on the Quebec Task Force Classification from 0 to 4.


  • Grade 0 – No neck pain or discomfort. No physical signs of injury.
  • Grade 1 – Neck pain, stiffness or tenderness only. No physical sign(s) of injury.
  • Grade 2 – Neck pain, stiffness or tenderness and some physical signs of injury, such as reduced range of movement and point tenderness
  • Grade 3 – Neck pain, stiffness or tenderness and neurological signs of injury, such as weakness or changes to reflexes.
  • Grade 4 – Neck pain and fracture or dislocation.



WADs are neck injuries usually occurring due to a motor vehicle accident (MVA) but can be the result of any impact that causes the head to jerk back-and-forward, e.g. contact sports such as football.




  • Headaches
  • Neck pain and stiffness
  • Decreased range of motion
  • Shoulder pain



According to clinical guidelines from the National Health and Medical Research Council:

  • 44% of patients have recovered 1 month post injury
  • 65% of patients have recovered 12 months post injury
  • 75% of patients have recovered 5 years post-injury
  • Approximately 25% of patients with whiplash progress to chronic symptoms


Factors associated with poorer outcomes (slower or less complete recovery):

Psychological factors such as:


  • passive coping style
  • depressed mood
  • fear of movement



Acute Whiplash

Current evidence indicates that the most beneficial treatment is exercise and remaining active. Exercise prescription typically includes range of motion and strengthening; specifically targeting neck and scapular muscles (WAD guidelines 2014).


It is important to advise patients to act as usual and avoid voluntary restricting neck movements. There is no current evidence supporting benefits from immobilisation techniques (including the use of neck bracing and collars in most cases) as these may delay recovery. If a collar is prescribed for WAD, it should not be used for greater than 48hours. (NHMRC 2008)


Other treatments may be used in conjunction with exercise when there is ongoing evidence of benefit. These include:


  • Simple analgesics-short term use
  • Heat and ice
  • TENS, electrical stimulation, ultrasound
  • massage



Chronic Whiplash

Treatment is similar to that of acute whiplash, promoting an active component of rehabilitation. Cognitive behavioural approaches and passive joint mobilisation have been proven effective and should be combined with an active component of rehabilitation. Continued use is based on the presence of ongoing evidence of benefit.

At Holistic Physio Fitness we specialise in treating whiplash injuries. To make an appointment or for more advice over the phone please call us on (02) 9999 6666.




al, C. e. (2009). Course and Prognosis Factors for Neck Pain in Whiplash- Associated Disorders (WAD). Journal of Manipulative and Physiological Therapeutics, 32 (2); S97-S107.

Motor Accidents Authority (2014). Technical Report- Guidelines for the management of acute whiplash associated-disorderes for health professionals.

National Health and Research Council (2008). Clinical guidelines for best practice management of acute and chronic whiplash-associated disorders.

Scholten-Peetersa. (2003). Prognostic factors of whiplash-associated disorders: a systematic review of prospective cohort studies. Pain, 303-322.


Monitoring weight loss with Sensewear is one of the most accurate tools we have today.When someone embarks on a weight loss journey, the more accurate and aware of their routine they are, the more success they generally have. At Holistic Physio Fitness we have the SenseWear hardware and our practitioners are highly qualified to interpret the results.

Sensewear is an armband that we use to gather important information about your activity level, type of activity, calories burned and sleep patterns. It is considered one of the most accurate devices in the world. Much like your heart rate monitor you wear in the gym, this device is a simple and small device that fits to your upper arm, will give you how many calories you are burning plus a whole array of other interisting and important paramaters, however the accuracy is far superior to a heart rate monitor.

The SenseWear Armband has multiple sensors. These innovative sensors take different “views” of your patient’s life.

What We Monitor:

  • Motion: The Armband contains an accelerometer, a device that measures motion.
  • Steps: The Armband counts your steps, using the accelerometer to measure the distinct patterns created by walking and/or running.
  • Galvanic Skin Response: This measures the electrical conductivity of the skin, which changes in response to sweat and emotional stimuli.
  • Skin Temperature: A sensitive electronic thermometer measures the temperature of the skin.
  • Heat Flux: Measures the amount of heat dissipating from the body

Regular exercise and physical activity continue to be one of the key factors in preventing chronic disease and promoting good health. Knowing how much activity and sleep you are getting can be difficult to understand without an objective measurement. Furthermore, physical activity is a good indicator of a person’s overall mental and physical health and can change in response to prescription medications or behavioral interventions.

The slim design of the Armband minimises interference with the day-to-day activity of the patient. Patients can comfortably wear the Armband while sleeping, exercising and simply going about their daily routine. Designed with user-friendliness in mind, the Armband is easy to slip on and off. It turns on automatically to eliminate any non-wear time which can be difficult to distinguish from periods of low activity that accelerometers or pedometers have trouble detecting.

Call us today on (02) 9999 6666 to discuss how we can use this technology to improve your chances of weight loss.


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.


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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