Mid North Coast Allied Health - Coffs Coast

04/12/2025

03/12/2025

December Delights: Festive Flavours on the Coffs Coast! 🎄🍓

Merry almost-Christmas and hello December food fans! Your dietitian here, getting excited about the abundance of delicious and festive produce the Coffs Coast has to offer this month. Let's celebrate the flavours of summer and the holiday season!

🌟 December's Delicious Discoveries! 🌟

Get ready for these wonderful seasonal treats:

Stone Fruit Extravaganza: Enjoy the peak of Mangoes, along with delicious Peaches, Nectarines, and Plums.

Berry Merry: Sweet and juicy Strawberries are perfect for festive desserts.

Summer Veggie Bounty: Tomatoes, Capsicums, Cucumbers, Zucchini, and Eggplant are in full swing.

Bush Beans & Salad Greens: Continue to enjoy fresh Bush Beans and a variety of vibrant salad greens.

Seasonal eating in December means fresh, flavourful ingredients for all your holiday gatherings and celebrations!

🌱 Garden Goodness in December! 🌱
Keep your garden thriving through the summer months:

Regular Watering: Ensure your plants receive consistent watering, especially during hot spells.

Harvesting Regularly: Pick mature fruits and vegetables to encourage more production.

Pest Control: Keep an eye out for common summer pests.

This simple yet elegant salad is perfect as a light appetizer or a refreshing side dish for your holiday meals!

01/12/2025

✨ WEEKLY GOALS: How Much Exercise Do You Actually Need? ✨

Let’s clear the confusion 👇
You don’t need to live at the gym to be healthy — but you do need consistency.

The Basics (per week):
• 150 minutes of moderate exercise (brisk walking, cycling, dance workouts)
OR
• 75 minutes of intense exercise (running, HIIT, heavy lifting)
+
• 2–3 days of strength training

🧠 Why it matters:
Exercise boosts mood, energy, sleep, metabolism, and long-term health. Small habits = big results.

🎯 Simple Weekly Plan:
• 3 × 30-min moderate sessions
• 2 × strength sessions
• Daily light movement (10–20 min walk)

Important: Everyone’s body is different — always consult with your physio or healthcare provider first to make sure your exercise plan is right for you.

Remember: something is always better than nothing. Start small, stay consistent, and watch the progress unfold. 🌱✨

26/11/2025

❓Choosing heat or ice can support recovery when used appropriately

❄️ Use Ice: For recent injuries, visible swelling, or sudden onset pain. Ice helps slow inflammatory processes and can reduce secondary tissue irritation.

🔥 Use Heat: For tight, stiff, or overworked muscles, and for ongoing conditions like chronic low back pain or arthritis-related stiffness. Heat promotes blood flow and can help prepare tissues for movement or rehabilitation exercises.

Not all injuries respond the same—your physiotherapist can help guide the right approach for your condition.

25/11/2025

Welcome Sam – Our New Exercise Physiologist!

We’re excited to welcome Sam to our team as our Exercise Physiologist. With more than 15 years’ experience helping people move better, feel stronger, and get back to doing what they love, Sam brings a wealth of knowledge and a genuine passion for empowering others.

Sam began her journey with a Sport Science degree in 2010 and has since lived and worked across three countries and throughout Australia, gathering a diverse range of experiences along the way. Life eventually brought her home to the beautiful Mid North Coast, where she now lives with her husband and their two kids.

Driven by a love of understanding the bigger picture, Sam went on to become a Clinical Exercise Physiologist. She’s passionate about exploring the complexities of the human body and showing how exercise can truly act as medicine—tailored uniquely to each person’s goals, lifestyle, and challenges. Whether you’re training for a marathon, lifting your grandkids with ease, navigating women’s health changes, managing chronic pain, or helping your child move with confidence, Sam is dedicated to helping you achieve what matters most to you.

She works extensively with runners and returning athletes, supports women’s health through every life stage, assists people living with chronic pain, and enjoys helping kids develop strong movement foundations.

Outside the clinic, Sam is usually soaking up the outdoors—running or walking local trails, stand-up paddle boarding, or playing frisbee on the beach.

We’re thrilled to have Sam on board and can’t wait for you to meet her!

24/11/2025

Strong Core, Strong Spine 💪

Your core does more than give you abs — it’s your body’s foundation for balance, posture, and spinal support! Strengthening your core can reduce back pain, improve movement, and help you feel stronger every day.

Try these simple spine-supporting moves:
🌟 Pelvic tilts or bridges
🌟 Dead bugs or bird-dogs
🌟 Side planks for stability

At Mid North Coast Allied Health, our team can help you build a safe, effective core routine that supports your spine and suits your fitness level.

☎️1300 273 747
📱http://mncalliedhealth.com
✉️ info@mncalliedhealth.com

19/11/2025

Archie Footwear has you covered in style and comfort this summer! Embrace the laid-back vibes and let your feet breathe easy with Archie Thongs and Slides!

Step into your closest clinic to try on a pair of Archies! If we don't have your size in stock, ask our friendly staff at reception to order you Archies today 👣

Brand New Colours in stock - Baby Blue, Brown, Hot Pink and Red!