July ’20 Newsletter

Physios with North Sydney Bears

July ’20 Newsletter


Happy July! We’re so excited about term 3 classes starting back soon. We’re also kicking off our ONERO classes for people with Osteoporosis, and Osteoarthritis classes, and with pools re-opening, we’re back in the water with our wonderful paediatric clients. Our physios are enjoying working with the North Sydney Bears again, and this month, our education quarter explains more about the relationship between food and muscle recovery. Enjoy!

Term 3 classes – booking now!

We are so excited to be back with you all in the clinic doing classes, and are taking bookings for term 3 classes.

Term 3 classes
Start Monday 20 July
In-person and online sessions available

If you’d like to secure your old time slot, please contact us on (02) 9438 1782 or enquiries@stleonardsphysio.com.au. If you’re new to classes, get in touch and we can discuss your needs! Classes will follow Department of Health guidelines for health and safety.

Osteoporosis ONERO classes – booking now!

Start Tuesday 21 July

ONERO is an exercise program developed for people with osteopeania and osteoporosis, designed to help reduce the risk of fractures. It does this by building balance, muscle strength and most notably, bone density. Classes begin again Tuesday 21 July.

Benefits include:

  • Initial physiotherapy session
  • Ongoing evaluation to track your progress
  • Small group exercise class (max. eight to a class)
  • Clinically proven to reduce fracture risk in patients with low to very low bone mass
  • Improve muscle strength and balance to reduce falls risk

If you’d like more information, call us on 9438 1782, and we’ll book you in for an assessment.

Back with the Bears

As Rugby starts back, so do our Physios. Our Physios are back busy working with the men and women’s teams at North Sydney Bears (check out the team donned in red and black at the top of this email!). Look out for them on the sidelines next time you’re at a Bears’ game!

Paediatric pool sessions

Pools have re-opened and we’re diving back in the water with our littlest clients. Paediatric aqua therapy can help children with extra needs to achieve developmental milestones and improve motor and social skills during our group sessions. Our group and individual sessions are suitable for children with:

  • Developmental delays
  • Neurological conditions
  • Conditions from prematurity
  • Various orthopedic conditions

Our classes and sessions are back to normal and are run out of Duck and Dive Baby Swim School in Artarmon. Contact us for more information: (02) 9438 1782.

Osteoarthritis classes are back!


Do you have Osteoarthritis? This program is designed to help people better manage their chronic conditions. With an initial consultation and qualified instructors, participants are guided through activities that are bespoke to their needs.
Benefits include:

  • Initial physiotherapy session
  • Consultations with dietitian if required. Discussed in initial consultation.
  • Small group exercise class (four to a class)
  • Progress to an independent gym program
  • Program tailored to each person

Classes start on Monday 20 July and run for eight weeks. There are only four participants in each class, which book up quickly, so contact us today to secure your spot: (02) 9438 1782

The Education Quarter

Foods for muscle recovery

Do you work out a lot and are looking to maximise the effects of your exercise regime by eating the best food afterwards? If you look this up online, youll be hit with a million and one pages to read through, with many of them saying different things. Its a bit of a minefield and can be confusing to the average Joe. Fear not, because here at St Leonards Physio we have great information at our fingertips and want to share it with you.Well keep this simple…

No fancy scientific words here to confuse the brain. There are a few foodstuffs that are particularly important when it comes to improving your muscle recovery following a workout. The key players here are protein, carbohydrates and water.


Protein is the building block of every cell in our body (its pretty important!). During a workout, the proteins that make up muscle cells break down. After theyve broken down, the body goes through a recovery process whereby these muscle proteins are repaired, and some new cells are built. This is how our muscles get bigger. Eating a healthy source of protein after a workout can give the muscles the building blocks they need to recover and get stronger.

Good sources of protein include eggs, chicken, fish, Greek or other high-protein yoghurts, and cottage cheese. Some people also opt for protein powders and bars to help them reach their protein requirements.


Carbohydrates (aka carbs) are the bodys main energy source. The movement we do during a workout uses energy. Our muscles store energy so that when we need it to smash out a solid weights session (or any exercise of your choice), we have it there ready to go. After a workout the stores of energy are depleted, and we need to replenish them to ensure we have more in the bank for the next thing we want to do.

Good sources of carbohydrate include dark green leafy vegetables (such as kale and spinach), sweet potatoes, fruit, rice, quinoa, and pasta.


Our bodies are made up of approximately 70% water. It is literally everywhere in the body. For all the crazy chemical process that occur in the body every second, we need water to allow it to happen. During and after exercise, the body loses water through sweating. It is vital to drink plenty of water after exercising (as well as before and during… Just drink it all the time, pretty please) to make sure we stay hydrated and to maximise the recovery process.

Better still, good sources of water are easy to find! We recommend starting with the tap in your kitchen!

A helpful tip

Evidence suggests that eating a post-workout meal combining a 3:1 ratio of carbs to protein will maximise your recovery. Try brown rice with grilled salmon and kale for a powerful, nutritious meal. And drink water before, during and after exercise. We also think you should give us a call to book an appointment, so we can have a more detailed chinwag about this if you so desire. Call us on (02) 9438 1782 today!

Happy to help.

If you’d like to book an appointment, or have questions about any pain or injury you may be experiencing, please get in touch.

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