January Online program to be released

Transcription

1 January 2016 Online program to be released If you don't live close enough to our Coorparoo clinic, until we can open a Bone Clinic near you, our low-cost, Onero Online exercise program will be the next best thing. The Onero Online program is designed to be completed in the comfort in your own home, with minimal equipment and with online support. How is Onero Online different from what we do in the Clinic? We know the best way to increase bone mass is to apply high loads as we do in our supervised Onero program at TBC. But those high load exercises must be done under expert supervision to prevent injury. Onero Online is our way of helping people who live in Mackay, Hobart, or even Iceland! The fact is, many fractures occur because of a fall. So we designed a long-term, progressive program of exercise that can be performed unsupervised but help reduce your risk of fracture by preventing falls. Onero Online can be for everyone (not just the Icelandic folk). If you are one of our TBC regulars, participating in Onero Online on the remaining days of the week will provide extra protection from fracture. Watch for the new website to be launched in early January You can register your interest here

2 Gold Coast Training Facility You asked and we listened. To the many dedicated women currently making the journey from the Gold Coast to Coorparoo to train with us, and our Gold Coast LIFTMOR ladies wanting to continue the program, we are pleased to announce a new training facility on the Gold Coast in 2016! Although we have bigger visions for the Gold Coast, the Southport Bowls Club suits our training only purposes for the time-being. We will commence the supervised Onero training program 3 times a week in the New Year with the intention of adding new classes as the numbers grow. You will find us at:

3 Southport Bowls Club Marine Parade Monday, Thursday at 4:30pm Saturday at 8am Please register your interest by calling (07) so we commence the paperwork. Anita will be able to advise you of start date, your coach, payment details etc. For women new to TBC, a baseline assessment at our Coorparoo facility will still be required before commencing training at the Gold Coast, and annual follow up visits will also be conducted at Coorparoo. It is important to be scanned on the Coorparoo DXA machine to be able to compare scans and track your progress. December 2015 Christmas Calcium It is important you consume adequate calcium every day, even when you are on holidays. If you have a Christmas party to attend, think about eating some calcium-rich foods during the day as function food can be a bit hit and miss with respects to nutrition. If you don t want to have a big meal during the day, try high calcium snacks such as cheese and crackers, yoghurt and fruit, a handful of almonds of a glass of milk. If you are taking or preparing food, try high calcium canapes and nibbles. Almonds, Brazil nuts, cheese and hommus can make great high calcium snacks for everyone. Try these other ideas to include calcium in Christmas themed treats and snacks: Yoghurt based desserts such as a yoghurt cheesecake from frozen yoghurt Frozen yoghurt lollipops (great for kids) use strawberries for red and kiwi fruit for green lollipops Eggnog (made with milk)

4 A candy cane Milo drink (crush up candy canes and sprinkle on top for a mint flavoured hot chocolate) (250mL milk = 305mg calcium, 20g Milo = 170mg calcium. Total = 475mg calcium). Herb yoghurt sauce Herb yoghurt dip Potato bake with cheese and light evaporated milk Have a wonderful Christmas and spread the Christmas calcium cheer! Kimberley Davis, The Bone Clinic Dietitian The Bone Clinic s Supermarket Tour In February 2016, we will be conducting supermarket tours to track down bone friendly foods at Woolworths Coorparoo. Kimberley Davis, our Dietitian, will take small groups around Woolworths and discuss the different food groups, their health benefits and differences in brands. She will show you how to read labels and what the labelling information actually means! Keep a look out for February dates in our next newsletter. Spaces will be limited. First in best dressed. Here at The Bone Clinic we know exercise is good for bone. In fact you would have to have been living under a rock for the past 60 years to not be aware that exercise is great for just about every system and tissue in your body. The great thing about that is that although you might be coming to The Bone Clinic to improve your bones, you are also helping your heart, your blood vessels, your muscles, your hormones, preventing diabetes, managing arthritis, burning fat, and, as it turns out, helping your brain. In fact there is now quite a bit of evidence that exercise not only helps kids learn but helps older people maintain their mental acuity. Just this month a Queensland scientist won an award for a program of work that has shown that exercise increases neural stem cell numbers...which is a fancy way of saying helps the brains cells regenerate. There is hope for us all yet! Just another reason to pick up that bar and lift. See you in the gym - Professor Belinda Beck

5 Xmas Closure We are closed from the 22nd December until Monday, 4th January. Tuesday 22 December, 5:15pm class will be our last class of Monday 6am, the 4th of January will be our first Onero class of The office also reopens on Monday, 4th January. Merry Xmas & Happy New Year From all the staff at The Bone Clinic - we wish you a safe and fabulous Xmas. Belinda and I would like to take this opportunity to thank you for your amazing support for the first 5 months of opening The Bone Clinic. Believe it or not, we only existed on paper this time last year.