Synergy Health Centre

01/03/2023

Happy Wednesday, everyone! Can you believe it's MARCH already?!

The Synergy Health Centre team are working towards raising funds for the Cancer Council this month and we want you to join us.

We are keeping a tally of our movements this month (walking, jogging, shuffling or running kilometres) and recording this on the big scoreboard in the gym!

Matt’s goal is to complete 97km of walking/running kilometres this month… Do you think he can do it?!

What is your goal? Write it down on the board and keep track each week.

Have a chat to our gym team if you have any questions! Stay tuned for upcoming events happening around Synergy this month.

17/12/2021

Congratulations to our Kirwan client Jeff for hitting a massive 100kg back squat. 👏🏻👏🏻👏🏻

30/10/2021

Our awesome 8am group post exercise session……… pre coffee catch up. Good work everyone 👏🏻👏🏻

29/10/2021

Stage 3 Balance exercises:

1) SL Step to Balance:

Start in a single leg stance. Take a step to the side at 45deg angle and balance on one leg. Repeat on both sides.

2) Single leg stance with ball toss

Start in single leg position. Toss the ball at the wall and catch it while remaining on one leg. Repeat on both legs 10 times.

3) Walking Drinking Birds

Perform a single leg drinking bird movement. Once you have gained your balance take a step forward and repeat on the opposite leg.

This completes our 3 stages of balance.

If you have any further questions please send us a message or chat to us at your next session.

19/10/2021

Stage 2: Balance Exercises

1) Drinking Bird
- Start with feet together, raise one left off the ground
-Gain balance
-Slowly bend forward, hinging at the hips, until at 45deg angle. Let leg off the ground raise up.
-Return to starting position

2) Single leg stance on foam mat
-Find unstable surface such as a folded towel or pillow
-Raise one leg off the ground and hold for 30 seconds
-Repeat on both legs

3) Y Stands
-Start in a Single leg stance.
-Once balanced, move one leg forward to 45deg left, right and behind. Repeat with both legs

Let us know how you go !!!

10/10/2021

***BALANCE EXERCISES Stage 1***

Please see below 3 balance exercises to try.

1. Tandem Stance: Stand with feet together. Bring one foot forward so the heel is touching the back foot's toes. Gain balance and hold for 30 seconds each leg.

2. Single leg stance: Start with both feet together and lift one leg off the ground. Hold foot off the ground and hold for 30 seconds each leg. Repeat on each leg.

3. Tip Toe walking: Stand on balls of feet, gain balance and walk with normal gait.

Let us know how you go !!!

06/10/2021

🛑Balance 🛑🛑

Balance is the body’s ability to maintain its centre of mass over the base of support. It is most important to be able to this while moving and performing everyday tasks. Throughout the month of October we will be showing you some progressive balance exercises that you can try at home.

Stay tuned 😎

24/08/2021

Did you know we are not just Exercise Physiologists here at Synergy? We also offer the following services:
Accredited Dietitians - Compleat Nutrition 🍏🍓
Diabetes education and management - Sweet Solutions
Athlete development & high performance gym - Synergy Sports Performance . 🏋️‍♀️💪
Get in touch with us today for your one stop shop! 📞4724 3250

21/08/2021

💪 Stronger muscles make life easier 💪
Once you’ve understood how many reps to be doing, the how much load question is simple. Use enough weight to allow you to reach those targets we mentioned last week. Let’s say you are trying to build strength and you’re aiming for 6 reps. You pick up ✌️ 3kg dumbbells and blast out 6 reps in 5 secs. Your Exercise Physiologist has told you that you’re going to do 4 sets so you decide to just do all 24 reps in a row… The weights were far too light. You need to increase the weight to the point that your technique is maintained and as you get around the 6 rep mark, you have earnt the need for a rest. This is the same mindset for all weight training goals. Select the rep range that’s appropriate and choose a weight that is a challenge to complete those reps.
Picking weights can be really confusing and technique is so important.

If you are unsure, come and see us and let us point you in the right direction. We don’t use lock in contracts and there are no minimum terms so you can attend for as long as you need with no surprises.💚🖤

18/08/2021

All smiles for making it through hump day! 😁😁😁

16/08/2021

What does my membership include? 🤷‍♀️

At Synergy Health Centre patients have their blood pressure taken pre and post exercise. In addition each client undergoes a clinical assessment before beginning the program which involves taking medical history, comorbidities, body composition and measurements.

You also have the option to join in for our group circuits at no extra cost which include a variety of cardio, strength, balance and more! 🤩

If we sound like the place for you give us a call today! 📞 4724 3250

15/08/2021

💪 Stronger muscles make life easier 💪
Once you have worked out which movements are best for your personal situation, you need to know how many times to lift it, right? Most questions in the exercise world are answered with “it depends” and the best amount of sets and reps to do is no different. It depends what your goals are. 📖
If you want to increase muscular endurance – lift a lighter weight, a lot of times. Approx 12-15 reps for general population 💪
If you want to get stronger – you need to lift a heavier weight and therefore the amount of reps you can do will be less. Approx 4-8 reps for general population
If you want to increase the muscle size – think of it as a trade off between the two. A moderate weight, a moderate amount of times. The goal here is to increase the overall volume of weight being lifted. 🏋️‍♀️Approx 8-12 reps for general population
And finally, if you want to be more powerful – lift a weight explosively. If it’s too heavy and therefore too slow, its not focusing on power. Approx 4-8 reps for general population.
*Before you think, 🤷‍♂️“I don’t need to be powerful, I’m not an athlete”; power is what can stop you falling when you trip, it can get you across the road safely when a car pops out of nowhere and it can beat people to the front of the coffee line. 🏃💨
Often you need to spend time focusing on each of these goals and this may change again depending on any other injuries or medical conditions you may have.

Did you know that during every hour we are open, we have an Exercise Physiologist on the floor to answer any questions you have, to point you in the right direction and to make sure everything you are doing is safe. 😍

13/08/2021

Feel Good Friday! 💚🖤💚🖤

09/08/2021

What is an Accredited Exercise Physiologist? 🤷

An Accredited Exercise Physiologist is qualified to design and deliver safe, enjoyable and easy exercise programs you can complete in the comfort of your own home, neighbourhood or gym. They work with people who have injuries, disabilities, mild or severe medical conditions.

AEPs work in a number of environments, including but not limited to:

🌟Hospitals settings
🌟Doctors surgeries
🌟Community clinics
🌟Workplace health and rehabilitation
🌟Ageing and aged care
🌟Fitness centres and gyms
🌟Sport

08/08/2021

💪Stronger muscles make life easier 💪
So, our recent post about working your muscles has got you intrigued enough to do something about it, but where do you start? What type of movements should you be doing? The simple answer is; 🥁🥁🥁
Prioritize the big muscle groups, move multiple joints at once, work the muscle through the full range of motion and spend time working joints in all directions.

It can be very daunting trying to work it all out on your own 🤷 so reach out and come and see one of our Accredited Exercise Physiologists to get a plan specific to your needs🤩 We can start from scratch or look at ways to tweak what you’re currently doing.

Stay tuned for some insight into how many reps is ideal. 🧐

03/08/2021

Our Synergy Olympics have been hotly contested in 2021! 🌟

Our Albanian 8amers with team Captain Matt are on top with 68 points followed by Mexico 6amers 44 points captained by Lachie and to round out the podium with 38 points Team Turkey 10amers captained by Rach! 🏅🥈🥉

With only 3 days of competition remaining it's anyone's game!

Throw your support below and Bring on the last 3 days 💪

02/08/2021

After the age of 30, we lose between 3%-8% of strength each year and it’s even more once we turn 60. 🥺
Is this a big deal or something we should just be happy to accept? 🤷
The truth is, most age-related medical conditions can be improved significantly with stronger muscles.
The pain from the osteoarthritis in your lower back – can be improved with stronger muscles 💪💪
Your diabetes management and the way your body uses insulin – can be improved with stronger muscles
The efficiency of your ❤️ and lungs – can be improved with stronger muscles
Walking the dog, playing with grandchildren and weeding the garden – can ALL be easier with stronger muscles 🚶🏃‍♂️
So how do we get stronger muscles? We lift things, move things, pull things and push things. But we need to do it right and we need to do it often. Throughout August we will be giving you little points to think about when you next pick up a weight. 🏋️‍♀️
If you want to take control of your health but you don’t know where to start, contact us today 📞 4724 3250.

31/07/2021

🌟MEMBER OF THE MONTH - Michelle 🌟

Michelle has been a member of Kirwan for some time now. She has recently increased her sessions to 3-4 per week. 🤩🤩

Michelle always works hard in the gym and always has a smile on her face😁 Keep up the good work Michelle, you're doing great 😃

28/07/2021

Happy Birthday Bec 🌸🎂

Bec is one of our longest standing staff members and we are so lucky to have her! 🤩🥳

We hope you have a great day! 🌟

27/07/2021

Our member Marianne is fundraising and walking for this great cause. If you would like to support her, follow the link below. https://www.fredsbigrun.org/fundraisers/mariannesavage

Marianne is taking part in Fred's Big Run to support The Fred Hollows Foundation to give the gift of sight and change lives.

14/07/2021

Fun Fact: Matt has spent 1/3 of his birthdays with us here at Synergy!

Happy Birthday Matt! We hope you spend many more with us 🤩

08/07/2021

Feel Good Friday! 🤩💚🖤

08/07/2021

In times of such uncertainty here are some tips to help you! 🤩

🌟Take deep breaths, stretch, or meditate
🌟Try to eat healthy, well-balanced meals.
🌟Exercise regularly.
🌟Get plenty of sleep.

Remember we are all in this together so if you need to chat don't be afraid to reach out 📞

04/07/2021

COVID-19 update⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In line with Queensland Health advice, for this week (or until otherwise confirmed) at Synergy we will be:
📍Requiring mandatory mask wearing 😷- including to all appointments / exercise sessions. Please bring a mask from home.
📍Safely distancing our equipment and asking everyone to be diligent in their social distancing.
📍 Increasing our stringent cleaning schedule of equipment and surfaces.
📍 Offering Telehealth appointments for initial and review appointment with our Exercise Physiologists, Dietitians and Diabetes Educators for those who would prefer to stay home.

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Thank you for your support and we appreciate your understanding of the above during this time.
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The Synergy Team

04/07/2021

We will be closed tomorrow 5th July for the Townsville Show Day! We will reopen on Tuesday 6th July 😃

01/07/2021

A little bit of light in this crazyness! Congratulations to the new Mr and Mrs Matschoss! We are absolutely over the moon you finally got your special day 🥰

29/06/2021

🌟 Member of the Month - Cheryl Collett 🌟

Cheryl attends three time a week and is a part of our group circuit at Kirwan. She has recently had some fantastic news from her cardiologist that her cardiac function has improved since starting exercise.

Well done Cheryl! We are so proud of your progress! Keep up the great work 💚🖤

27/06/2021

Monday Punday 😅😁

27/06/2021

With our Exercise Physiologists Sam and Lachie getting married this week 🤩 We are super excited for the happy couple to finally tie the knot unfortunately due to staff attending said nuptials, our West End and Kirwan gyms will be closed from Monday 28th and will reopen on Tuesday 7th July!