News, Updates and Insights



Amanda McCredie, our Registered Dietician/Sports Dietician has kindly shared some of her favourite go-to recipes. As you may know, oats are incredibly nutritious. They are a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Studies have shown oats have many health benefits too, including assisting weight loss, lowering blood sugar levels and reducing the risk of heart disease. They are also DELICIOUS!

This handy oats recipe not only contains natural and hearty ingredients making you fuller for longer,  it is also fantastic for those on the go in the morning!


  1. Pack your oats into a container of choice. This may include a container/reusable coffee cup/glass or bowl.
  2. Add a layer of blueberries and then a layer of banana slices.
  3. Top with a drizzle of honey and chia seeds.

Refrigerate and enjoy in the morning, or a few hours later!


There is and always has been a strong focus in the health industry on proper training for our core. However much to our frustration there is a plethora of misguidance in that very industry to the point where not only are some clients not training their core properly, but they are also damaging the very structures they are trying to protect in the first place.

What is our “Core”:

Our core has three dimensional depth and functional movement in all three planes of motion. This is important to note as there are literally hundreds, possibly thousands of exercises that could be done for core strength. Many of the muscles are hidden beneath the exterior musculature people typically train (ie: your 6 pack is not exactly your core). The deeper muscles that are our true core muscles include the transverse abdominals, multifidus, diaphragm and the pelvic floor.

Your core is in place mainly to protect and hold your spine in the correct position through movement. It absorbs forces placed on the back instead of the passive structures such as your vertebral discs so as they do not wear out or get damaged. For example, if were to lit a heavy object without engaging your core correctly, then your spine would take most of the brunt. Inversely if you were to engage your core with the exact same lift which would look exactly the same externally, then your core will absorb most of that weight and force, thus reducing the potentially damaging stimulus to the spine and its vital structures.

Think of it this way, your knee has muscle above and below it to absorb forces when you jump off something and land on the ground…without it your knee would most likely crumple. In this same way your core does the same thing for your pelvis, spine and upper body.

Core Strength vs Core Endurance:

Muscular strength is the ability of a muscle or muscle group to exert force to overcome the most resistance in one effort. Strength can be measured based on the amount of weight lifted. Relative strength is based on a ratio of weight lifted to body weight. For example, if two people lifted the same weight, the person who weighs less has greater relative strength.

Muscular endurance is the ability of a muscle or muscle group to exert force to overcome a resistance many times without rest. The measurement of muscular endurance is based on the number of repetitions performed or the amount of time taken overall. Muscular endurance is specific to the assessment and there are many different forms. For example, if we think of the leg muscles as a whole, long distance running is an activity that relies on muscular endurance, whereas if you were to squat down and lift a heavy pot up onto a shelf, then this would be a use of leg strength.

What am I getting at?? Many people/ professionals focus on the “strength” of the core rather than the much needed functional endurance. In life our core needs to have enough endurance to last a whole day worth of activity, and not just a few single bursts of strength. Yes the strength component is also important, however you must also train the endurance of the muscle. If you think of the simple act of weeding the garden, it takes repetitive uses of your core and external back muscles to stabilise the spine. Depending on the extent of your weeding problem it could take you hours. Now if your muscles only have the ability to do strong, single burst of force, then they will surely run out of energy to stabilise the spine quite quickly, therefore the force will move to the spine and your spine will eventually fail (you may have heard of disc bulges).

Core exercises:

It is important to note that there are many, many core exercises that all have their merit. Therefore I will provide you with some examples of the most diverse and easier to do exercises.


Plank is a good isometric stabilising core exercise that you can perform at home. In order to do this

  1. Start by getting into a press up position.
  2. Bend your elbows and rest your weight onto your forearms.
  3. Your body should form a straight line from shoulders to ankles.
  4. Engage your core by contracting your pelvic floor and tightening your midsection.
  5. Hold this position for the prescribed time.
Swiss ball roll out:

Swiss ball roll out (on featured video), is slightly advanced but very effective

  1. Start by stabilising yourself on the swiss ball in a plank position
  2. Slowly roll the ball forward on your elbows as far forward as you can handle.
  3. Engage your core by contracting your pelvic floor and tightening your midsection.
  4. Return back to start position.
Russian Twist:
  1. Sit on the floor with your knees bent and feet just hovering off the floor.
  2. Lean back until you are at a comfortable but challenging angle for your abs.
  3. Keep your spine straight and not rounded.
  4. Engage your core by contracting your pelvic floor and tightening your midsection.
  5. Twist your midsection from side to side whilst keeping your core active.

IMPORTANT!!!  It is important to note that these two exercises are only a guide. In order to properly engage your core you will usually need a professional to confirm that you are actually using the right muscles and not the wrong ones. For this reason I cant provide more exercises, although I know you would like me to (sorry :). So seek the proper advice on how to properly engage your core and then you can turn almost any body movement into a core exercise. That’s the beauty of the core, when it is working properly it will be involved in almost all exercises in the gym unless you are sitting down with a back rest.

In general you need to train both strength and endurance of the core muscles to give you the best chance to maintain a healthy, injury free body. A well trained Physiotherapist or Exercise Physiologist will be able to write a program for you to be able to train this optimally. Our highly trained professionals at Holistic Physio Fitness will be able guide you through a proper core training program whether you are injured or not.


Personal Training & Physiotherapy

Personal training meets physiotherapy, the PERFECT combination. We help you reach your exercise and fitness goals in the safest way possible. We do this through a physiotherapy evidence based approach.

Get fit AND limit your risk of injury at the same time from completing professionally tailored rehabilitation fitness. This involves hard and effective training, the only difference is that it is safer because of our professional understanding of injury and the mechanisms that cause injury.

Why train with someone who lacks the qualifications to deal with injury?

Many sports bulletins comment on the high prevalence of injury when training with a personal trainer. This may be due to the lack of experience or inability to foresee a particular exercise to cause injury.

Holistic Physio Fitness team members are highly trained as personal fitness instructors and Physiotherapists. Therefore we are more capable of preventing injury whilst training, and fully qualified to manage injury should it occur.

Contact us on 02 9999-6666 or email us on [email protected] Holistic Physio Fitness Mona Vale

Come and try it, we guarantee you will be happy.



What is Text Neck ? Our everyday  lives are now filled with technology, Computers, Tablets , Smart Phones. All of these require us to be looking at a screen with our heads down, typing either on a phone screen or something similar. This constant  position of being haunched over a device is causing Text Neck . It is a cervical spinal degeneration that can result from repetitive stress injury from the forward flexing of a head constantly looking down at a device screen. Of course these days this could effect almost everyone. On average we spend up to 2.5 hours a day looking at smart devices ,for work and to socialise.

What are the symptoms and affects of Text Neck ?

Text neck can affect anyone and increasingly young children and teenagers, because of their addiction to mobile phones, are suffering from this condition. The symptoms are :

* Pain in the upper back, it could be chronic , or sharp ,or back spasms in the muscles.

* Shoulder and neck pain or spasms

* Pain can also be down arm if nerves have been affected (for example a pinched nerve)

Some research  has suggested that Text Neck can cause arthritis in the neck which can then develop into ongoing problems.

If young, text neck may cause long-term damage to growing bodies, if not seen to by a professional and treated .This is due to the many hours spent heads bents over devices, mobile phones being another to add to the list.

How to Treat Text Neck

The most important thing to remember with Text Neck is prevention. All devices including mobile phones should be at eye level, this is so you do not have to bend your neck to look down your screen.

Where ever you have computers set up , in the office or at home , the screens should be organised so that your shoulders are square , with your head looking forward.

If you can have regular breaks from your device , stretch your body , go for a walk , this may help to relieve any pressure or tension in the neck area.

Your Core Muscles play a very important role in supporting your neck , a daily routine of specific exercises for your core will help strengthen not only the neck but your upper back as well.

This is also needed for the neck muscles, there are specific exercises that will help keep the neck loose and strong to help support your head.

What Next ?

Holistic Physio Fitness can help pin point any problems associated with Text Neck or any other related injuries. We can help you with a treatment plan to relieve pain and strengthen your body so Text Neck is no longer an issue.

Our phone Number is 02 9999-6666 or we can be contacted by email on [email protected]



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









Our practitioners at Sydney Rehab 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 in Sydney.

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

*Individual results may vary with any of our services.

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