We’ve got a few exciting things lined up for you this month – delicious recipes, fitness tips, and something special to fuel your wellness journey. Keep reading to discover how we’re working with some incredible teams and how you can power up your day with a tasty treat!

The Female Co x AP Empowering Young Women Together

Dietitian Maddy is fuelling The Female Co athletes with the ultimate post-gym snack! She emphasised the importance of proper nutrition for peak performance and even brought in a delicious treat for everyone to sample, along with a recipe card to try at home!

We absolutely love being partnered with The Female Co, inspiring and empowering young female athletes. Tayla, our Senior Physio, and Maddy, our Dietitian, are both passionate about working with these incredible women and helping them reach their full potential!

The Power of Squats: A Key to Strength and Longevity

By Physiotherapist Samir Zarrouki

The squat is one of the most fundamental human movement patterns, offering benefits that extend far beyond the gym. You squat every day—when sitting, picking up groceries, or getting out of bed. Training this movement can improve your quality of life and longevity.

Squatting strengthens the muscles of the legs, hips, and core, essential for mobility and balance. As we age, muscle loss and decreased stability increase the risk of falls and injuries. A strong lower body helps maintain independence and makes everyday tasks easier and safer. Research shows that group-based body- weight squat exercises in older adults can improve muscle mass and strength, which are crucial for maintaining mobility.

Squatting also promotes joint health by encouraging full range of motion in the knees, hips, and ankles. This helps prevent stiffness and pain. Additionally, squats enhance cardiovascular health by engaging large muscle groups, improving circulation, and aiding in metabolic function. The oxygen demand during squats indicates cardiovascular benefits that contribute to overall health and longevity.

Squats aren’t just for bodybuilders—you don’t need heavy weights to benefit. Bodyweight squats, goblet squats, or simply practicing sitting and standing from a chair are excellent starting points. Incorporating squats into your routine invests in strength, mobility, and long-term health, allowing you to move with ease and confidence well into old age.

Nick Tackles the Motatapu Trail

Last weekend Nick completed a gruelling Motatapu Trail Marathon in Otago New Zealand. This race was in preparation for the 84km Bali Hope Ultra that is happening in May as a fundraiser for the Bali Children’s Foundation.

Nick said “It was a fun race, stunning scenery, cool weather and great vibes among the runners, but I was not prepared for so many hills, or should I say mountains! I definitely need to spend more time in the gym squatting before the Bali Hope Ultra!”