December news (ho ho ho)
How often have you managed to stick to your New Year resolutions or even bothered to make them? I know I gave up on them a few years ago after setting myself up for failure year after year – I figured I may as well be a realist and not bother.
But - there is this: “if you always do what you’ve always done, you’ll always get what you’ve always had” – this is so true and as I’m not happy with what I currently have, I’m back to the drawing board with my resolution to make and keep my resolutions. In this edition we have some great tips and ideas to set you up for success and help you stick to your goals so ultimately you can have what you really want !
We also have a great article on first aid for acute low back pain - prevention is better than cure, so when holidaying take care of your spine and keep active, keep stretching and maintaining good posture – even if it’s on the beach.
I would like to take this opportunity to thank all of my wonderful staff and clients. It's been an challenging and yet rewarding year full of ups and downs, tears and laughter, successes and struggles - and I appreciate what each and everyone of you brings to Revive. With heartful thanks I wish you and your family a safe and relaxing break and best wishes for a bright sparkly happy new year.
Setting Achievable goals and resolutions!
Most of us could be doing better with our lifestyle habits. We either eat and drink to much, don’t exercise enough or do the right type of exercise, don’t take time for mindfulness, try and do too much and end up feeling sick and tired and overwhelmed. What seems like an insurmountable taks (ie making changes to our usual routines) can be easier if broken down into small changes one step at a time. Another important factor to be successful in making changes is to track y our progress.
What helps new habits form?
In order to successfully reach a goal it can really help to form new habits – out with the old way of doing things, in with the new. Goals have more chance of success if they:
- build on existing strengths
- come from a place of self-care rather than self-criticism
- have tangible benefits and short-term as well as long-term pay-offs\
- involve small changes rather than whole life overhauls
Try to make a real decision. A resolution is not ‘I’ll try to eat healthier in 2017’ it’s ‘I will eat healthy food in 2017’ and even better something like ‘In 2017 I will eat healthy home-cooked meals at least four nights a week’. The more specific the decision the stronger it is.
Our old habits, the status quo, can be like an elastic band. We try to pull in another direction but the band snaps back to the old way. To stop the ‘snap-back’ it helps to have things to fix the goal to like:
- a clearly defined decision
- public commitment
- accountability mechanisms
- a support crew
- a deadline or particular outcome to meet
Intending to do something while taking no steps to make it happen is doomed to failure. A new habit needs space made for it. For example, to make room for my new exercise regime I have:
- set my alarm earlier
- changed the order of my morning so I get out of bed earlier
- programmed exercise before the day starts so other things don’t get in the way
Try these app to help you keep track of your new habits:
Coach Me – instant coaching for health, fitness, productivity and weight loss
Way of life: The ultimate habit breaker and maker
Plus some other goodies :
PILATES START UP PACK
For the equipment pilates newbie:
Initial assessment and program
2 one on one hour sessions
MAT PILATES PACKS
Start up pack
Intro session plus 5 classes - $90
10 class pack - $150
20 class pack - $280
3 one hour massages $210
5 one hour massages$300
10 one hour massages
$680 (save $110)
ZEN RULES FOR WELLNESS
Sometimes it’s easier to make changes and break habits if you set yourself some “rules”. These need to be specific and achievable. Don’t make too many all at once or you’ll set yourself up for failure.
Implement one at a time. When you’ve done one for a week or two, then implement another. Five new rules at once should be a maximum. Make each one small (5-20 minutes for something hard, up to 30 minutes for something easy). Don’t expect perfection — allow yourself to mess up, but try to do better.
If you keep messing up, set up some accountability, or change your environment so it’s easier to implement.
Don’t start with food rules. Food is the hardest, because we’re not really aware of all the things going on, like emotional eating or parts of our brain sending hormones to make us really hungry. When you do food rules, do one at a time, and try to change your environment so that there aren’t tempting foods all around you. If you can’t get rid of the foods, don’t go where they are very often.
Mindfulness rules are the best to start with, because they make following the other rules easier.
Set computer or phone reminders, or put up visual reminders like notes wherever the rule is supposed to happen.
Welcome to our newest receptionist Monika. Monika comes to Revive with a strong background in administration and customer service. Most recently she worked at a vet hospital and is used to a busy environment. We know Monika will be a fabulous addition to our admin team and are excited to have her start with us this month.
Courtney is another new admin staff member – Courtney is a third year physiotherapy student and you may also see her doing some observation with our physios as well as her 2 evening shifts on the desk!
Melanie is now officially married - Big congrats to her and Stuart - pictures will be on our Facebook page once we have them.
TRIAGE FOR ACUTE LOWER BACK PAIN/SPASM
The festive season is a notorious time for injury, especially considering all the irregular activities we do at this time of year. Whether it is getting those boxes of ornaments out storage, or being a bit too enthusiastic with the new trampoline you have set up for your children; acute lower back pain can rear its ugly head. Here is a quick guide to lowering your pain until you can get into seeing one of our physiotherapists.
Step One: Avoid aggravating activities but keep moving to avoid stiffening up.
If bending a certain way is causing increased pain, simply stop doing that movement for a few days. However, keep non-painful gentle movements up, as it’s important not to stop all movements.
Step Two: Ice or heat.
Do whatever feels good. Try ice first. Wrap the pack in towel and put on affected area for 20mins, then rest the area for 20min.
Step Three: Try to offset the pain with a core contraction.
Use a pelvic floor contraction to help stabilise your lower back. You can turn on the pelvic floor by gentle drawing up from the groin to a 25-30% contraction. Try and hold this for 10secx 10 times. Repeat regularly throughout the day.
Step Four: Maintain good posture.
It is so easy to huddle over when you are in pain, however, this can put more stain through the back. A rolled towel placed in the small of the back when sitting can help relieve pain and helps keep the upper back in a good position.
Step Five: Sleeping to rehab your back.
Avoid stomach sleeping as it can put a large amount of stain through your lower back by making it arch. Sleeping on your side with a pillow between your knees and ankles can help relieve that night-time pain.
Step Six: Gentle stretching.
Stretching your hamstrings, adductors and gluts may help relieve the pain from your back. Hold these for about 30sec to 1min.
Step Seven: Speak to your pharmacist about pain relief.
If you feel the above tips aren’t helping, an anti-inflammatory may help relieve the pain, as guided by the package instructions.
Step eight: Book in to see a physiotherapist.
We are open this Christmas season excluding the public holidays. Come in a see one of our friendly physios to help get you back on track.
Avoiding injury is just as essential. Remember a good lifting technique when trying to move heavy loads and stretch regularly. Be kind to your back this Christmas.
Change in claiming on your health fund for Clinical/ equipment pilates sessions
We are now again allowing clients to claim item code 505 for pilates small group sessions. These sessions are physiotherapy guided and supervised with sound assessment and clinical reasoning behind each program. Each client receives at least 15 mins of individual attention within each session which equates to the delivery of a standard physiotherapy consultation. If you have physio cover left for this year you can use it before you lose it at the end of 2016! Please speak to us with any queries regarding this change.