H E A L T H S E R V I C E S

Thank goodness for spring! It has been a cold winter right across the country. I love spring. It is a season of new life, growth and change. I love how the mornings become warmer, which really motivates me to get up and out, to enjoy life. I encourage you to contemplate the upcoming season of your life. To really think about how you can promote new life, growth and change - so that you’re living life to the fullest. Secondly, I encourage you to revisit your health goals this spring, by focussing upon the changes needed for growth. Because the most important thing that you can invest in is your health.

There are three topics to announce, that epitomise this new season of my life, and those of the team at Optimum. Firstly, at Optimum we continue to grow via developing new partnerships with like minded health professionals. A perfect example of this is our partnership with and Dr Ashish Diwan and his Special Spinal Rehab program. Dr Diwan is one of Sydney’s leading spinal surgeons. He endorses the fact that our quality programs meet his high standards. Optimum’s partnering with quality health professionals demonstrates the quality of our systems and staff, and how we really focus on achieving results for clients. Did you know that we have partnerships with 41 various Medical Centres, and that hundreds of referring doctors trust us with their patients ?

Secondly, we have launched our new website ! Although it is a work in progress, we are excited to provide this resource to help you through your health journey. When you visit our website, you have access to hundreds of articles, recipes and historical newsletters, all developed by the Optimum team. We hope these will provide the tools and motivation needed to achieve your health goals.

Finally and personally, I am experiencing a phase that epitomises growth, new life and change. This month, I asked the beautiful Tracey Leyshon to be my wife and she said YES. I am getting married at the end of the year (my parents thought it would never happen). Nothing epitomises this season of growth, new life and change as much as this step that I am taking. We are so excited. We look forward to growing together.

“In the spring at the end of the day, you should smell like dirt - Margaret Atwood (from Bluebead’s Egg)

PHYSIOTHERAPY NOW AVAILABLE AT ALL OPTIMUM LOCATIONS

September 2015 - Issue 71

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) 9990 5349

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

OPTIMUM Health SolutionsEnabling people to live life to the fullest

PROVIDING COMPLETE CARE TO THE HEALTH OF OUR CLIENTS

Optimum Health Solutions www.opt.net.au

Sussanah Keppo - Exercise Physiologist, Ashfield

Osteoporosis and ExerciseOsteoporosis is the most common metabolic bone disease. It is characterized by low bone mass and deterioration of bone tissue, which can lead to enhanced bone fragility and an increase in fracture risks. We most commonly see the effects of Osteoporosis in the spine, where we see abnormal posture as a result of the degeneration of fragile bones. Secondly, we see the effects in the increased risk of hip fractures as a result of a fall. Low bone mass is a measure of bone quantity and also the quality of the tissue. Both of these factors contribute to Osteoporosis. Research estimates that 30-50% of Australian women and 15-30% of men will suffer an Osteoporotic fracture in their lifetime. The risk of developing low bone mass increases with age, and it is estimated that 30% of women over the age of 50 have low bone mass. Osteoporosis is caused by an imbalance in the amount of bone that is laid down and taken away, which the body regulates through special hormones and chemical reactions, to maintain the health of bone tissue. Old or damaged bone is removed and replaced with new, healthy bone. During aging, this process becomes unbalanced, and a lower volume of new bone is laid down, eventually leading to Osteoporosis. The most common sites in the skeleton that are affected by Osteoporosis are the lower back, hip and wrist. These sites are scrutinised during a bone density scan, to assess Osteoporosis and the impact of lifestyle changes and/or medication.

In terms of preventing Osteoporosis or Osteopenia (think of this as ‘pre – Osteoporosis’), exercise plays an important role. The evidence recommends exercising at least three times per week for at least 30 minutes. Weight bearing exercise, including walking is acceptable,

and has shown benefits in pre and post-menopausal women. Research also shows that the benefits associated with exercise are quickly lost after cessation of physical activity. So consistency is the key for long term benefits. Since bone turns over at a very slow rate, it is important to be mindful that the effects of an exercise regime can take time to show on a bone density scan. These scans are normally performed every two years, due to the slow turnover of bone tissue.

Research into pre and post-menopausal women who participated in resistance training and high impact weight bearing exercise, showed a gain in bone mass in the lower back and hip by 1 to 2%. The research also suggested moderate impact exercise such as stair climbing, walking and jogging were best at preserving bone strength, in combination with resistance training. Resistance training with heavier loads and fewer repetitions has been proven to produce the best results, by an increase in muscle strength and thus bone strength. Adaptations in bone strength are site specific, meaning that an exercise program should be well balanced. The program should include exercises for upper body, lower body and trunk muscles.

Optimum has a great Osteoporosis Program. If you know anyone who suffers from O s t e o p o r o s i s , please encourage them to arrange an appointment to speak with our team regarding bone density, and how exercise can help stop any further onset of this disease.

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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As I have been talking with my clients consistently on a certain topic over the last two months, I noticed that by applying this topic to their programs, it has really helped them get the most out of their training sessions, and break through barriers that have been stopping them from losing weight or achieving health goals. This topic is called Progressive Overload. This is the term used to describe the gradual increase of stress placed upon the body during an exercise program. It is recognised as one of the fundamental principles of resistance training. It applies to all areas of fitness, such as training for a fun-run event. For the purpose of this article, I want to talk about resistance training.

On its own, resistance training (from body weight exercises to machine-based exercises) is a hugely beneficial form of activity. It helps improve joint stability, bone density, increases strength and boosts metabolism. But our bodies are smart, and they adapt to ensure minimal energy is being expended at any one time. For example, when you first start a program, 10 body weight squats may be difficult. However, after repeating these each session, a few times per week, for a few weeks consistently, your body will adapt. Your muscles beomce stronger and you start to find 10 squats easier and easier.

Your leg muscles will have adapted to the demands you placed upon them. Yet there is no longer a need for them to grow bigger and stronger, because the demands are no longer sufficient. You could continue to perform 1 round of 10 squats for the rest of your life, but your strength and muscle size would never improve beyond a certain point.

For your leg muscles to become stronger, we need to place a higher demand on the muscles, to keep improving this strength. This will help us enjoy further health benefits, such as increased metabolism, increased bone density and increased joint stability. This technique, when applied properly, keeps your body in a constant state of adaptation. However, there are many ways in which you can increase this demand. I can think of 7 great ways to progressively overload an exercise, therefore increasing your training intensity and maximising your chance of health gains:

1 Increase resistance/weight you are lifting – Provided you can maintain correct technique!

2 Increase the amount of sets performed – Progress from 2 sets to 3 sets.

3 Increase the number of repetitions done.

4 Increase frequency – eg: 2 resistance sessions per week to 3.

5 Increase exercises – Add more exercises to your program to work your muscles in different ways.

6 Increase Intensity – Increase the perceived effort put into each exercise.

7 Decrease rest time - Decreasing the rest time between consecutive sets will force your body to adapt metabolically, by removing by-products of anaerobic exercise (lifting weights) faster, and more efficiently over time.

Employing Progressive Overload is the key to improving your health. However, the key is to ensure that you increase this in a controlled method. As with anything, doing the appropriate amount is the key. Excessively overloading your body can lead to a decline in training performance over the course of a program, if not done correctly. This often increases the risk of illness or injury, hence decreasing the desire to exercise. In order to help avoid this problem, the technique of periodization is needed. Here at Optimum, we love helping people get the most out of their training. It doesn’t matter whether you are just starting out after many years of inactivity, or a seasoned trainer. The key is to ensure your program incorporates progressive overload, so you’re moving your health forward and maximising the benefits of exercise.

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

Sylvania (02) 8599 6274

Adam Shepherd – Exercise Physiologist, Homebush

Progressive Overload

Breakfast literally means, “breaking the fast,” and is a crucial part of any healthy eating plan.

Everyone should be eating breakfast, every day! The morning meal not only improves concentration and fuels exercise, but also helps us maintain a healthy body weight. Research has shown that breakfast will improve attention, mental performance and memory, allowing you to get more out of your day. If you start the day without food, your body stays in a fasting state, which means your metabolism is running slowly in an effort to conserve energy. This makes losing weight very difficult! Many people think that weight loss is all about restriction (of calories), whereas in many cases, we need to be eating more. Minimal food in the first half of the day will generally be rebounded with too much food in the second half of the day. The key is to give your body a regular supply of fuel, not letting yourself become overly hungry. Hence, those who regularly eat breakfast, tend to be able to maintain a healthy weight more easily than those who don’t.

A skipped breakfast is an opportunity missed to nourish yourself. You are unlikely to meet all nutritional requirements if you skip a whole meal each day. Breakfast is usually a meal that is high in fibre, which is essential for good digestive health. A bowl of high fibre cereal with skim milk and yoghurt, or 2 slices of wholegrain bread will give you a head start on you daily fibre needs, and keep you full until morning tea or lunch.

In terms of long term effects, experts have linked skipping breakfast to an increased risk of obesity, diabe-tes, high blood pressure and high cholesterol. If you aren’t eating breakfast at the moment, take a look at the following list and find something that appeals to you. Start by setting a goal to eat within 1 hour of waking. In time, this will become a new habit and you will wake up hungry, ready for breakfast every day. Don’t be discouraged! These new habits take time to form and the only way to create this new routine is persistence!

2 boiled/poached/scrambled eggs + 1 slice whole grain toast (optional

extras; tomato, mushroom, spinach).

2 Weet Bix + skim milk + ½ a banana.

1/3 Cup Sultana Bran + skim milk + sliced strawberries/frozen berries.

1/3 Cup untoasted muesli + 100g low fat Greek yoghurt.

2 slices whole grain toast + ½ a small avocado.

Quick breakfast to go: 1 piece of fruit and 1 small

tub low fat yoghurt.

1/3 Cup rolled oats cooked in skim milk + ½ Cup fresh or frozen berries.

Why is Breakfast so Important?Lauren Priest - Optimum Dietitian, NSW North Coast

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

Sylvania (02) 8599 6274

Healthy breakfast ideas:

Optimum Group Exercise Timetable

20% of Australians suffer from chronic back pain and live with pain constantly throughout their lives. It is also estimated that 80% of people suffer some kind of back pain throughout their lives. Here at Optimum, we understand the body’s functional bio-mechanics, how to manage back pain, and even cure it in many cases.

At Optimum we specialise in managing back conditions through providing an individual program, that will progress you through a series of steps to being pain free. Our programs include the following:

Core strength: It is important to activate the back’s natural brace. Strengthening through this anatomical brace creates stability through the pelvis and vertebral column.

Postural Correction: It is important to eliminate any postural imbalances. Poor posture creates overloads and weaknesses through the kinetic chain. Over time, this continual stress leads to injuries. Similarly, correcting posture enables these same weaknesses and overloads to be correct – therefore removing these stresses from the kinetic chain, hence eliminating the pain.

Pelvic Stability: This is the ability to maintain control of the pelvis. Many people don’t have strength in the appropriate pelvic muscles to maintain a neutral, stable pelvic position. We will explain the relationship between pelvic control and the pain you may be feeling.

Stretching & flexibility: Poor flexibility and muscle tightness are bi-products of society today, resulting from continual sitting. Muscle tightness places stress through your kinetic chain, adding to the pain that you are feeling. Knowing how to improve functional movement as well as flexibility will enable you to achieve a pain free range of movement, and enable your condition to recover.

Progression: The key to overcoming back pain is to be progressed at the appropriate time. Improved functional movement, strength, flexibility and pelvic control are the keys to overcoming your back condition. Step by step progression is vital to improvement and to ultimately overcoming your pain.

Optimum Programs – Back Care

Optimum Health Studios www.opt.net.au

Monday Tuesday Wednesday Thursday Friday Saturday

Ashfield BHS 6:00 am 6:00 am 6:00 am 7:30 am 6:00 pm 6:00 pm

12:30 pm 12:30 pm 12:30 pm 12:30 pm 12:30 pm 9:15 am 6:00 pm 6:00 pm 6:00 pm

Sydney Olympic Park

Optimum Health Solutions www.opt.net.au

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!

2 sweet potatoes, peeled and cut into bite-size

pieces

2 tablespoons extra virgin olive oil

1 cup broccoli florets

1 can lentils, drained and rinsed

1 tablespoon cumin

1 1/2 teaspoons cayenne pepper, or to taste

1 teaspoon garlic salt

2 tomatoes, chopped

6 tablespoons barbeque sauce, divided

6 whole wheat Lebanese-style pita bread rounds

1. Place sweet potatoes into a large pot and cover

with water; bring to a boil.

2. Reduce heat to medium-low and simmer until

tender, about 8 minutes. Drain.

3. Heat olive oil in a large pan over medium-high heat.

Cook and stir broccoli in hot oil until tender yet still

crisp, 3 to 5 minutes.

4. Stir sweet potatoes, lentils, cumin, cayenne pepper,

and salt into broccoli.

5. Cook until heated through, about 5 minutes.

6. Add diced tomatoes and cook until hot, about 3

minutes.

7. Drizzle 1 tablespoon barbeque sauce into each pita

round.

8. Scoop about 1 cup of sweet potato mixture into

each pita and wrap each, folding up the bottom

of the pita first, followed by the sides. Secure with

toothpicks, if necessary.

Ingredients

Directions

Recipe Of The Month

Recipe from AllRecipes.com

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

Sylvania (02) 8599 6274

Blood pressure (BP) is a common physiological measurement taken by health professionals, which is an easy, quick and non-invasive indication of the pressure that the blood is exerting on the heart and circulatory system. For over 100 years we have measured blood pressure (BP) from the upper arm, termed peripheral BP, which doctors use to diagnose high BP or hypertension. Central BP is the pressure in the aorta, which is the large artery into which the heart pumps and is considered a better indicator of the pressure the heart and other vital organs experience. Furthermore, central BP has been shown to be a better predictor of vascular disease when compared to peripheral BP. However, peripheral BP is used to guide decisions on high BP treatment/medication, which affects around 30% of Australian adults.

A current, ongoing study from 2013, led by James Sharman at the Menzies Institute of Tasmania, uses a pen-like device on the wrist to accurately measure the central BP of people who suffer from hypertension and take medication for this. It has recently been determined that significantly less medication was needed to achieve healthy blood pressure levels, when treatment decisions were based on central BP. Amazingly, 16% of patients came off medication altogether. These are really important findings because blood pressure medications can produce unwanted side effects. However this can be reduced through a lower dose of medication.

So why don’t we measure central BP instead of peripheral BP? There are currently very positive signs for measuring central BP, although there is still a lot more scientific research required to validate its use. Furthermore, the cost of a device to measure central BP is still very expensive when compared to peripheral BP.

If you have high blood pressure, there are steps to reduce it without using medication. These include:

1 Cardiovascular exercise for at least 30 minutes a day, 3-4 times per week (e.g. jogging, walking, cycling, swimming).

2 Reducing the amount of sodium you eat (less than 2,300 mg per day).

3 Cut back on the caffeine (limit to 2 cups per day).

4 Limit your alcohol consumption. Alcohol can also reduce the effect of blood pressure medications !

5 Lower your stress levels. Think about what causes you stress, and try to eliminate it.

It is important to remember that high blood pressure usually won’t produce any symptoms. It is important to get a regular check up from your local doctor. With any luck you may see a new blood pressure measurement device the next time you go for your check up!

Central vs Peripheral Blood PressurePaul Barlow – Exercise Physiologist, Tasmania

References:

1. JE Sharman & S Laurent; 2013, Central blood pressure in the management of hypertension: soon reaching the goal?, Journal of Human Hypertension 27, 405-411

2. JE Sharman, TH Marwick, D Gilroy, P Otahal, WP Abhayarantna, M Stowasser; 2013, Randomized Trial of Guiding Hypertension Management Using Central Aortic Blood Pressure Compared With Best-Practice Care, Principal Findings of the BP GUIDE Study; Hypertension, 62, 1138 - 1145

• 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

PhysiotherapyOptimum 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 PhysiologyOur team of Exercise Physiologists specialise in prescribing exercise 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).

DietitianDietitians apply the art and science of human nutrition, to help people understand 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 Services

Our Programs

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

Sylvania (02) 8599 6274

Optimum Health Studios www.opt.net.au