Healthy Habits and Education

17/09/2025

On Friday 17th October the Murwillumbah RSL sub-Branch will be holding a Pickleball session for DVA Veteran's Health Week for all Veterans & Widows with a White or Gold Card. 🏓

The session will start at 9am at the Murwillumbah Tennis Club. A trainer will be provided & there is also the option to play croquet for those seeking something a little less strenuous.

Partners are welcome to attend. Lunch will be provided.

Please RSVP attendance by Friday 10th October at Murwillumbah Services Club Reception in person or by calling (02) 6672 1388

18/08/2025

Every rep is a step towards better health.

20/06/2025

Wednesday Walking Group for Vets in the Tweed

Join Wednesday Walkers in Tweed Heads – a free weekly walk for veterans and families. Meet at 7:30am at the North Coast Veteran & Family Hub for a gentle walk along the Tweed River, followed by coffee and connection. No bookings needed – just show up and enjoy great company in a relaxed setting.

04/05/2025

Getting it done. Focused on strength, balance and moving better. This is what the Veteran Fitness & Rehab Program is all about.

01/04/2025

Celebrating 93 Years Young 🎉
This legend just turned 93 last Thursday — and celebrated the best way he knows how: by showing up for his session! 💪🎂

It’s a privilege to work with someone who proves that age is no barrier to moving well and feeling strong.
At 93, he’s still lifting, stretching, and smiling through it all.

Tthis is what it’s all about — staying independent, active, and confident, no matter your age.

06/03/2025

Try This for a Mental Boost:
🌿 Go for a Walk in Nature – Fresh air and movement can calm the mind.
🏋️‍♂️ Strength Training – Lifting weights improves focus and confidence.
🧘 Deep Breathing with Movement – Yoga or stretching helps manage stress.

💡 Why it works:
✅ Lowers stress hormones like cortisol
✅ Improves sleep and energy levels
✅ Boosts self-esteem and brain function

Feeling stuck? As an Exercise Physiologist, I can help you use movement as a tool for both physical and mental well-being. Let’s get started! 💙💪

27/02/2025

Breaking Barriers in 1985

In 1985, 49 young women arrived at Kapooka to undergo the same rigorous combat training as men for the first time in Australian history. They faced intense physical and mental challenges, discrimination, and doubt—but they proved everyone wrong.

One of those trailblazers, Sonya Wheelahan, who is part of our program, was among the first women to complete this historic training. Her determination and resilience helped pave the way for future generations of women in the Australian Army.

In 1985, 49 mostly teenagers showed up at Kapooka to undertake the same army training as men for the first time in Australian history. This is the story of how they made it through

12/02/2025

🦵 IMPROVE YOUR BALANCE & PREVENT FALLS! 🦵

Balance isn’t just about standing on one leg—it’s a skill that can be trained! Falls are a major risk as we age, but adding these simple exercises to your routine can help:

🏋️‍♂️ Single-leg stands – 20 sec per leg
🦶 Heel-to-toe walking – 10 steps
🏋️‍♀️ Sit-to-stand – 10 reps

Start slow, focus on control, and gradually build up your strength. Need extra guidance? DM me to book a session!

10/02/2025

💪 PARTNER WORKOUTS... SORT OF! 💪

When you and your mate hit the gym together, but only one of you does the work! 😂

Functional training isn’t just about lifting weights—it’s about balance, coordination, and stability. One of these legends is working hard on upper body control and grip strength... the other? Providing moral support and a well-earned rest break.

Either way, they’re both here, staying active and having a laugh—because fitness should be fun!

📍 Murwillumbah
📩 DM to get started (or to find a workout buddy to do all the work for you 😉)

28/01/2025

• Strength training benefits everyone! Whether you're building confidence, improving mental health, or boosting physical strength, the possibilities are endless.

• For the ageing population, it can maintain independence, reduce falls, and enhance mobility.
• For women, it builds bone density, supports weight management, and promotes empowerment.
• For NDIS participants, it can improve functional strength, increase mobility, and build confidence in daily activities.

It’s never too late to start your strength journey! Let’s get stronger together! 🏋”

22/01/2025

Holiday mode: OFF. Grind mode: ON. 💪 Starting the year strong with every rep!

22/01/2025

📌 Small Changes, Big Results 💪 (Backed by Science!)

When it comes to sticking with exercise, consistency beats intensity every time. Research shows that small, sustainable habits lead to greater long-term success than drastic changes done for a short period.

👉 Think of it like this:

🌟 A 10-minute walk every day > a 60-minute walk once a week.
🏋️‍♀️ Building one new habit at a time > an all-at-once overhaul.
Why does this work?
🔹 Behavioral research highlights that smaller, gradual changes are more likely to become habits. (Lally et al., 2010)
🔹 Small, consistent actions lower physical and mental barriers, making exercise more manageable and enjoyable. (Kwasnicka et al., 2016)
🔹 Long-term adherence to physical activity is linked to improved physical and mental health outcomes.

These bite-sized changes might feel small, but over months and years, they compound into massive results. 🎯

Start small, stay consistent, and watch your progress snowball. Remember, it’s not about perfection—it’s about showing up every day.

💡 What’s one small change you can start today? Let us know in the comments! 👇