What are the opening hours?

Monday 6:30am - 12:30pm 2:30pm - 8:30pm Tuesday 6:30am - 12:30pm 2:30pm - 8:30pm Wednesday 6:30am - 12:30pm 2:30pm - 8:30pm Thursday 6:30am - 12:30pm 2:30pm - 8:30pm Friday 6:30am - 12:30pm 2:30pm - 6pm Saturday 7am - 2pm

Strong & Stable

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The Basin, VIC
Strong & Stable

Strong & Stable strives to deliver high quality evidence based clinical exercise prescription, designed to maximise the potential for our clients.

Strong & Stable offers a range of Allied Health services to ensure the needs of our clients are addressed.

26/09/2023

Happy Birthday Strong & Stable!

It’s hard to believe it is 7 years today since we opened our doors.

Thankyou to our wonderful staff and amazing clients who have supported us for the past 7 years, we really have the best community.

From the bottom of our hearts thankyou! - Daniel Lowrey & Nicole Marlow

15/06/2023

Dr Christa Marlow will be returning to work on Saturday July 1st.

Christa will be working on Monday and Saturday mornings.

Appointments with Christa can be made by clicking the “book now” button on the top right of our website at https://strongandstable.com.au or by phoning the studio on 03 9762 0976.

07/06/2023

🚧 Watch Out for Falls! 🛑

Falls prevention is a big deal in Australia, and here's why:

🔹 Did you know that 1 in 3 individuals over the age of 65, without any risk factors, are at risk of falls? That's not all; 10-20% of them may experience multiple falls.
🔹 For those over 80, the risk increases even further, with 1 in 2 individuals facing falls without additional risk factors.

But what are the additional risk factors for falling? Here are some common ones:

🔸 Decreased strength and balance
🔸 History of falling
🔸 Cognitive impairment
🔸 Fear of falling
🔸 Environmental factors
🔸 Footwear choices
🔸 Vision impairments and use of bifocal lenses
🔸 Nutritional deficiencies
🔸 Additional medical conditions and medications

Reducing falls risk is crucial for maintaining independence and well-being. If you or someone you know is concerned about falls, it's time to take action! Visit our clinic, Strong and Stable, and consult with our Exercise Physiologists for tailored advice and effective falls prevention strategies.

Don't let falls hold you back—stay strong, stable, and confident! 💪

📞 Call us at 9762 0976 to book a consultation today!

06/06/2023

Are you ready to put your abdominal control to the test?
Try this exercise to challenge your core to the next level. 😆

Here's how to do it:
1️⃣ Position a Swiss ball as shown in the picture.
2️⃣ Press your arms and hands into the ball with about 2/10 pressure, and do the same with your knees.
3️⃣ Hold this position for 10 seconds, engaging your core muscles.
4️⃣ Now, while keeping everything still, lower one leg down to the ground and simultaneously reach the opposite hand overhead.
5️⃣ Return to the starting position and repeat with the other leg and hand.

Get ready to feel the burn and improve your abdominal strength and control! 💥💪

We'll see you in our gym trying this soon.

29/05/2023

Did you know that our balance is influenced by three key domains:

1. Vestibular system: Inner ear messages about position and motion.
2. Oculomotor system: Vision plays a vital role.
3. Proprioceptive system: Body awareness

Therefore when training your balance, consider:

Eyes: Open, shut, or visual disturbances.
Head position: Change it up.
Proprioception: Challenge your base of support.
Centre of Gravity: Vary height, lever lengths, and perturbations.
Get creative: Set challenges, make it fun!
Improve stability and coordination with balance training. Embrace the challenge! 💪

Discover the perfect balance exercises tailored to your needs! Speak to our expert Exercise Physiologists today and book a consultation to improve your balance.
📞 Call 9762 0976

26/05/2023

Ready to give your quads and hip flexors an amazing stretch? Try this Kneeling Quad Stretch! 🏋️‍♂️✨

Here's how:
1️⃣ Kneel down and place one foot on the edge of a bench or chair while extending your opposite knee out in front of you at a 90-degree angle.
2️⃣ The distance between your knee and the ground determines the intensity of the stretch in your quads.
3️⃣ Engage your glutes by squeezing them gently during the stretch.

Pro tip: Maintain proper posture throughout the exercise, keeping your chest lifted and core engaged for optimal results. 💡💪

24/05/2023

It's Exercise Right Week- Seeking The Right Advice- so lets talk exercise and Arthritis! 💪🦵

Did you know that 3.85 million Australians are currently affected by Arthritis? 😔 It's a condition where there is an imbalance of articular cartilage synthesis to degradation, attributed to both inflammatory and biomechanical factors, causes joint discomfort and stiffness. But here's some good news—exercise can make a positive impact! 🌟💦

🔬 Key Arthritis Stats:
✅ Currently, 3.85 million Australians battle with Arthritis.
✅ By 2050, it's projected to affect a staggering 7 million Australians.

💡 How Exercise Helps Arthritis:
✔️ Exercise and weight reduction can significantly reduce pain and improve physical function in individuals with knee osteoarthritis (OA).
✔️ Aquatic exercises, thanks to the buoyancy of water, can provide short-term benefits for hip and knee OA by reducing weight-bearing stress on the joints. 🌊💪

🌟 Let's combat arthritis together! Seek professional advice and embrace tailored exercise programs to reduce pain, enhance mobility, and regain control over your life. You deserve to move with ease and thrive! 💚

23/05/2023

📚 Gain valuable insights into your body and optimise your workouts with our new blog: "Training in Sync with your Menstrual Cycle"! 💪🌙

🌸 Understand Your Cycle: Discover the four key phases – menstruation, follicular, ovulation, and luteal – and their impact on your exercise routine.

🔬 Hormones and Exercise: Explore how oestrogen and progesterone influence muscle development, energy levels, fat metabolism, mood, and more during different stages of your cycle.

✨ Unleash the Benefits: By aligning your training with your menstrual cycle, you can effectively manage stress, enhance immunity, improve performance, increase strength, and combat fatigue.

⚡ Tailored Workouts: Find out which exercises suit each phase, whether it's gentle movements or high-intensity training, to make the most of your workouts and achieve optimal results.

📲 Track for Success: Utilise apps like Clue, Flo, or Ovia Fertility to track your cycle, make informed adjustments to your routine, and empower your fitness journey. 📅

🌟 Ready to unlock the power of training in sync with your menstrual cycle? Dive into our insightful blog written by Exercise Physiologist Megan Dame: "Training in Sync with your Menstrual Cycle" and elevate your fitness knowledge! 💃💪

21/05/2023

📢 Happy Monday! Exercise Right Week is here! 🌟

In a world filled with misinformation, it's essential to seek the right advice for your exercise, health, and sporting needs. At Strong & Stable, our team of qualified Exercise Physiologists are ready to provide personalised guidance based on your unique requirements. 💪

This Exercise Right Week, let's prioritise accurate information and professional support. Whether you're managing a health condition or striving towards personal fitness goals, our dedicated experts are here to help you every step of the way.

Join us in celebrating Exercise Right Week and spread the word about the importance of seeking professional advice. Together, we can empower individuals to make informed choices and lead healthier lives. 🌟

20/05/2023

Looking to enhance your ankle mobility? We've got an exercise for you to try! 👟✨

Here's how:
1️⃣ Anchor a resistance band to a secure object and loop the other end around the tongue of your shoe.
2️⃣ Step away to create tension in the band, then kneel down as shown in the picture.
3️⃣ Shift your weight forward and rock over the foot, pushing your knee forward.
4️⃣ As you shift your knee forward, try angling it towards the little toe, big toe, outside of the little toe, or any other direction.

Pro tip: Remember to keep your heel down as your knee moves forward to maximise the effectiveness of the exercise. 💡💪

Give this ankle mobility exercise a go and unlock greater flexibility and strength in your ankles. Your mobility goals are within reach! 🚀🔓

$Did you know that exercise can be a game-changer in reducing fracture risk? Studies have shown that when prescribed corr...$

19/05/2023

Did you know that exercise can be a game-changer in reducing fracture risk? Studies have shown that when prescribed correctly and for a sufficient duration, exercise can lower the risk of fractures by up to 50%—outperforming common osteoporosis medications! 💥🏋️‍♀️

📚 Exercise Guidelines for Optimal Bone Health:

✅ Lifelong exercise with regular weight-bearing, high-impact activities, and high-intensity progressive resistance training is recommended to prevent osteoporosis.

✅ To strengthen bones and reduce fracture risk, include 2 sessions of resistance training, 4-7 impact exercise sessions, and balance training in your routine.

✅ Remember to vary your exercises to expose your skeleton to diverse loading patterns and don't forget to meet nutrient recommendations for calcium and vitamin D. 🥦🥛

Take charge of your bone health! By following these evidence-based exercise guidelines, you can improve bone density, reduce the risk of falls, and defy osteoporosis. Let's build stronger, healthier bones together! 🦴💚

16/05/2023

Transform your health and fitness journey with us at Strong & Stable - we're a boutique gym that cares about your specific needs!

Our tertiary qualified Accredited Exercise Physiologists tailor well-balanced exercise programs to suit you. Don't let a medical condition hold you back, we're here to support you every step of the way.

Come chat with our friendly staff about our gym memberships and let us help you make a smooth transition into or back to exercise.

Address

383 Forest Road
The Basin, VIC
3154

Opening Hours

Monday	6:30am - 12:30pm
	2:30pm - 8:30pm
Tuesday	6:30am - 12:30pm
	2:30pm - 8:30pm
Wednesday	6:30am - 12:30pm
	2:30pm - 8:30pm
Thursday	6:30am - 12:30pm
	2:30pm - 8:30pm
Friday	6:30am - 12:30pm
	2:30pm - 6pm
Saturday	7am - 2pm

Telephone

+61397620976

Website

http://www.strongandstable.com.au/

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