Full Circle Wellness

31/07/2025

24/07/2025

Why Consistency Beats Intensity in Rehab and Wellness

In the world of health and recovery, it’s not about how hard you go—it’s about how often you show up. For people managing chronic health conditions or returning to activity after injury or illness, consistency is the key ingredient. Exercise Physiologists (AEPs) are trained to guide this process with care and clinical reasoning. Here’s why consistency matters more than intensity:

1. Sustainable Progress, Not Setbacks

High-intensity workouts may feel productive, but they often result in fatigue, pain flare-ups, or even injury—especially for those managing chronic conditions. A consistent, lower-intensity approach allows the body to gradually adapt and heal. This reduces the risk of regression and creates a steady path forward.

2. Habit Formation and Confidence

Regular movement builds confidence and routine. When exercise becomes part of your weekly rhythm—whether that’s a 15-minute walk or two guided sessions a week—it’s easier to maintain motivation and track progress. AEPs help you find a pace that suits your body and lifestyle, so you don’t burn out or feel overwhelmed.

3. Flexibility Supports the Bigger Picture

Life can be unpredictable—fatigue, flare-ups, stress, and emotional health all play a role in your ability to move. A consistent mindset allows for flexibility without guilt. Instead of “all or nothing,” you’re supported to adapt your routine to what’s realistic each day. This approach promotes self-management strategies that prioritise long-term wellbeing. Your AEP can help you identify barriers and make adjustments, so movement remains a helpful tool—not a pressure. Consistency doesn’t mean perfection—it means showing up in a way that honours your health, your capacity, and your goals

10/07/2025

❓FAQ 🤔
What if I feel to tired or incapable of exercise?

That’s a very common and understandable concern. When your body feels heavy or tired, the idea of starting exercise can feel overwhelming. But you don’t need to jump into intense workouts to see benefits.

We start with gentle, accessible movements—short walks, chair-based exercises, or water-based activities that reduce strain on your joints. The key is starting where you are, not where you think you “should” be.

As your body adapts, your energy improves and you’ll likely feel stronger, more mobile, and more confident. Fatigue can also be linked to poor sleep, stress, or blood sugar imbalances, which exercise can actually help improve.

By starting slow and building consistency, we reduce those feelings of exhaustion over time. Progress may be slow at first, but each step builds momentum.

Movement becomes easier, and motivation often grows with each small win. You’re not alone—we’ll guide you through each stage.

23/06/2025

Face Pull… one of those exercises so creatively named 😅

20/06/2025

MOST ASKED Q: cardiovascular disease

🫀What types of exercise will help my heart without increasing my risk?🏋️

The best types of exercise for heart health are aerobic (cardio) exercises done at a moderate intensity. Walking, swimming, cycling, or using a treadmill or elliptical are great examples. These activities improve circulation, reduce blood pressure, and help control weight and cholesterol levels. Strength training also plays an important role by improving muscle tone, reducing insulin resistance, and supporting joint health—but it must be done at an appropriate intensity when starting off. We’ll guide you through exercises that match your ability and medical needs, often starting with shorter durations and lower intensity. Over time, we’ll increase how long and how often you exercise, but always within safe limits. We also encourage activities that you enjoy and will stick with long term. Exercise should feel achievable, not overwhelming—and most importantly, it should support your health and confidence!

18/06/2025

🚴 MOTION IS LOTION!

15/06/2025

❓FAQ 🤔 What’s the best time of day to exercise for managing my blood sugar?

There’s no one-size-fits-all answer, but many people with Type 2 diabetes benefit from exercising after meals—especially after breakfast or lunch—because that’s when blood sugar levels tend to spike. Post-meal exercise helps your muscles absorb more glucose, often leading to better control. Even a short 10–15 minute walk after eating can make a noticeable difference.
That said, the most important factor is consistency. The “best” time is often when you feel most energized and likely to stick with your routine. Some people prefer morning workouts to set the tone for the day, while others do better in the afternoon or evening.
If you’re on insulin or medications that affect blood sugar, timing your exercise with your meals and doses becomes even more important. We can work together to identify patterns in your blood glucose responses to help you find the optimal time for activity.
As your fitness improves, your blood sugar levels will likely become more stable, no matter what time you exercise.

12/06/2025

MOST ADKED Q: Cardiovascular disease

🫀 How do I know if I’m pushing too hard or triggering symptoms like chest pain?‼️

It’s very important to recognize your body’s signals during exercise. Some effort is expected—you might feel your heart beating faster, your breathing increase, and your muscles working. But if you experience chest pain, pressure, unusual shortness of breath, light-headedness, nausea, or palpitations, stop immediately and seek medical help if symptoms persist. These are warning signs that you may be pushing too hard. We’ll teach you how to monitor intensity using tools like the talk test (you should be able to talk, not sing, during exercise), perceived exertion scales, or heart rate monitors if appropriate. Starting with moderate-intensity activity ensures your heart gets stronger without being strained. It’s always better to start too easy and progress gradually than to push too hard and risk a setback. Safety is the priority, and consistent, moderate effort is what leads to long-term improvements.

12/06/2025

Our Sunshine Coast living up to its name!!

Here at Dicky Beach clinic we are living the dream! ☀️🌊

06/06/2025

❓FAQ 🤔 HOW DO I STAY ACTIVE AND MANAGE FATIGUE WITH CANCER?

Managing side effects like fatigue or pain while staying active can be challenging, but with the right approach, it’s possible to keep moving safely and effectively. It’s completely normal to have days when your energy is low or discomfort is higher than usual. On these days, opt for shorter, low-intensity activities such as a 5-minute stretch, seated movements, or a gentle walk around the block. Breaking activity into smaller, manageable sessions spread throughout the day can be more achievable than attempting one longer workout. This approach allows you to stay consistent without overtaxing your body. Always listen to your body and adjust based on how you’re feeling. Don’t hesitate to ask your healthcare team—including your exercise physiologist or oncologist—for guidance. They can help tailor your routine and may adjust medications or recommend strategies to reduce side effects, making it easier to stay active. Staying physically engaged, even at a low level, can improve energy, reduce pain perception, and support your overall recovery and well-being.

04/06/2025

3 MOST ASKED Q: CARDIOVASCULAR DISEASE

🫀Is it safe for me to exercise with my heart condition? 🏃

Yes, exercise is not only safe when done properly—it’s one of the best things you can do for your heart. We develop a plan tailored to your medical history, current fitness level, and specific heart condition. Starting with low-impact activities like walking or stationary cycling allows your heart to gradually adapt to increased demands. We monitor your response to exercise, including heart rate, breathing, and any symptoms like chest discomfort or dizziness. It’s important to stay within your target heart rate zone and avoid overexertion. If you’re part of a cardiac rehab program, we coordinate with your healthcare team to ensure your program aligns with medical advice. The key is gradual progression, consistency, and listening to your body. Over time, you’ll likely notice better endurance, mood, and overall energy levels. With the right support, exercise becomes a safe and powerful tool to manage heart disease and prevent further complications.

02/06/2025

Either he’s about to drop the greatest line in our practice “motion is lotion”

Or he’s got a Dad joke lined up 😅

We are a talented bunch here 👏