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Email.info@injurieswest.com.au
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International Women's Day, originally called International Working Women's Day, is celebrated on March 8 every year.
International Women's Day is a global day celebrating the social, economic, cultural and political achievements of women. The day also marks a call to action for accelerating gender parity.
Friday 11th December 2015
Our 2015 Strength and Conditioning Scholarship Team finished their last session for the year last night. Congratulations to you all on your individual achievements and how you've all worked as a team helping and encouraging each other to create great successes.
It's been amazing to see how you have all grown both in your physical ability and as young adults. A credit to you all and your parents.
We thank you for being part of the program and for all of the lovely notes and comments we have received.
You have achieved these results as you believed in yourself.
Well done!
White Ribbon Day - Wednesday 25th November
CONGRATULATIONS! To our Strength and Conditioning Scholarship Team.
We are proud to announce you have so far raised $257.60 towards "Youth Beyond Blue."
Helping to raise awareness of mental health in our youth.
#mentalhealthawareness
Injuries West's facebook page is currently up and running!
We all love to celebrate the Festive Season at the end of the year as it is the perfect opportunity to reunite with loved ones and overindulge in all that life has to offer! This season is a time of cheer however it can also be very stressful, daunting and a dark time for some.
Our ‘to do lists’ can become jam packed very quickly with all the present buying, grocery shopping, event organising, socialising, travelling, cleaning and cooking tasks that go hand in hand with such an event. It is no surprise that many of us can feel overwhelmed, stressed and exhausted before the New Year has even begun!
What can you do to survive the season?
Set realistic expectations
Sometimes it is not physically possible to attend every single event across the Festive period. Therefore it is important that you avoid placing blame or guilt on others as a result. We need to accept that we can’t jam pack absolutely everything into such a small timeframe. After all, the festive season should be a period of happiness and relaxation, not stress and burnout!
Get out and about!
If you will be spending the festive season alone, keep yourself entertained and active. Schedule in activities that you enjoy. Eg- getting your nails done, a therapeutic massage or even volunteering. If you are still feeling isolated or down in the dumps, there are many organisations that are out there to support you through this time. Who can help?
Look out for others
If you know someone who is going to be alone during Festive Season, one of the best things to do is to make contact with them. Simply touching base with them over the phone to find out how they are can may make a significant impact on their mental wellbeing and give them a sense of belonging and acknowledgement.
Team work is key
Some of us like to be in control and do everything but divvying the tasks up between friends & family can really reduce the pressure that comes along with preparing for festive gatherings and social occasions. This season is a time of bonding and togetherness so it is the perfect time to utilise your social network and give each other a helping hand.
Take time to relax & unwind
Practicing deep breathing & meditation during the festive season is a great way to reduce some of the built up anxiety and stress that you may be experiencing. It is amazing what mindfulness techniques can do for your mental health as well as general wellbeing. These strategies are designed to train your mind to be in the moment and can help bring your body back to a calmer and more pleasant state of being.
Get that beauty sleep!
So many of us undervalue the importance of sleep and its impact on wellbeing. It is important that you get enough shut eye, even if it means taking a 20 minute nap during the day to recharge the batteries. Ensure all technology devices are turned off, or even better removed from your bedroom for a better quality of sleep.
We all want to start the New Year refreshed and rejuvenated however the festive season and all the overindulging that comes along with it can result in weight gain, stress, financial implications and exhaustion.
The majority of us feel inspired to set New Year resolutions to achieve throughout the year however for many, our aspirations are unrealistic and not often achieved. How do we set attainable and realistic goals for ourselves that we can successfully achieve?
Specific
It is very hard to achieve goals without defining exactly what we want to accomplish. Simply stating “I want to lose weight”is very ambiguous and will most likely lead you down the ‘fail trail’. We need to define our goals:
What- Lose 1 kg of weight- from 69 to 68 kilos
When- By the end of Jan 2016 (1 month away)
How will I achieve this?– Healthy eating plan, 1 hour daily moderate exercise, cut out soft drinks & alcohol
How will I track my progress? Measure weight each week over the month duration
Measurable
If we don’t properly measure and track our progress towards reaching a goal, we can very easily fall off the band wagon and lose sight of our objectives. Breaking your goal down into segments will make it seem less scary and will continue to drive you to the finishing line.
How will I track my efforts? E.g. Record daily diet in diary and review at end of each week, plan out daily exercise routine in calendar and tick off at completion.
Achievable
Can the goal you set actually be achieved? How many of us have been inspired to become fitness fanatics at the start of each year, only to be seduced back into our old lifestyle habits by the end of February? If we can’t physically achieve an objective we set, there really is no point setting it in the first place. Doing so could also lead to feelings of guilt and shame and make you feel even worse about yourself!
Realistic
Let’s face it, you aren’t going to be able to become a professional body builder after your first week back at work! Completely eliminating chocolate out of your diet in order to counterbalance your excessive binge during the holiday period will most likely not stick. You need to be honest with yourself and really determine whether the goal you set is ambitious yet doable.
Timely
Make sure that you set a time frame that takes into account your own personal lifestyle. The time it takes you to achieve your goal may be very different to the person sitting next to you.
Lastly, remember
“It’s not how far you fall, but how high you bounce that counts.”- Zig Ziglar
BACK to the Future has become one of the world’s most watched and iconic films since its release in 1985. In the classic 80s film Marty McFly and Doc Brown travel to the future. The following sequels which completed the Back to the Future trilogy in 1989 and 1990 inspired a whole generation of aspiring time travellers. But it was Back to the Future II that makes today, October 21, 2015, a special day more than 25 years after the film’s release.
Fingerprint technology, hoverboards, holograms and a drought-breaking World Series win for the Chicago Cubs???
World Osteoporosis Day is an important opportunity to focus attention on bone health in Australia. We all know a healthy diet is central to general well-being, but when it comes to our bones we have to consider calcium, vitamin D and protein, as well as including exercise. For more information about Osteoporosis head to their website www.osteoporosis.org.au
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National Nutrition Week
Did you know?
95% of Australians don't eat enough fruit or vegetables*.
National Nutrition Week 2015 is all about getting all Australians to enjoy more fruit and vegetables every day with Pick Right. Feel Bright!
Whether they're fresh, frozen or canned, eating more fruit and vegetables is one of the easiest things we can all do for better health and wellbeing.
Fruits and vegetables burst with flavour and they're packed full of important vitamins and minerals, disease-fighting antioxidants and gut-healthy fibre.
And they're so versatile. They can be eaten raw, cooked, poached, baked, mashed, grated, chopped, diced, sliced - you name it!
Visit www.pickrightfeelbright.com for a bunch of recipes and fresh ideas
to help you buy, grow, cook and enjoy fruit and vegetables.
Take the Try for 5 challenge
Do you think you can eat five serves of vegetables every day during National Nutrition Week?
Breakfast suggestions -
Eggs are highly nutritious - packed with vitamins and minerals, high in protein, contain healthy fats and important antioxidants.
Lunch Suggestions -
Frittata - a quick and easy lunch or dinner and eaten hot or cold!
Noodle Salad - Wraps
Dinner Suggestions -
Homemade bunless burgers, chicken fried rice, chicken noodle stir-fry
BASKETBALL TRY-OUTS
Mental Health Week aims to activate, educate and engage Victorians about mental health through a week of interactive events across the state including an official launch, community festivals, art exhibitions, music, theatre and seminars.
An annual event for the Wyndham community, the Pet & Animal Expo is a fun, ‘family and pet’ friendly day where all activities and entertainment are free; this event is one not to be missed.
Yes, that's right it is International Talk Like A Pirate Day! Arrr! We be the pirate guys, matey. So get your Pirate On! Here is a list to help you!
Talk like a pirate day date is ALWAYS September 19.
Liptember is a campaign raising funds and awareness for women’s mental health during the month of September.
All funds raised during the month of September are donated to the CENTRE FOR WOMEN’S MENTAL HEALTH and LIFELINE.
So if you see our staff wearing outrageous coloured lipstick during the month of September, you will now understand why!
There is little mental health research based on women.
More focus needs to be placed on treating men and women separately when it comes to mental health
Suicide is the biggest single cause of death for Australian women aged 18 to 34.
One in three Australian women will suffer depression or anxiety during thier lifetime.
Women are more susceptible to anxiety and depression than men.
Postnatal depression affects 15% of women within the first year after childbirth.
Injuries West new Challenge is "Active April". Another great initiative to promote a healthy workplace and healthy lifestyle! Active April is now in full swing and it’s not too late to join the fun! Register yourself or encourage family and friends to participate and you could win great prizes. Tracking your Active April activity has never been easier. You login and enter your daily activities. By doing this you could be rewarded with prizes and certificates for getting active! There are great activity tips on the website and recipes provided by Nutrition Australia.
Tracking your Activity April activity helps you earn special Certificates of Achievement too. Whether you do the activity on your own, together as a family, with your friends, classmates or workmates it all counts towards your total. Aim to complete your 30 minutes of physical activity on as many days as you can during April to unlock certificates. There are four levels available – for completing 15, 20, 25 or the full 30 days.
So far this year, over 94,000 Victorians have committed to being more active, logging over 65,823 hours of activity to date!
Get Active April Everyone where you will feel healthier and happier thanks to stepping up your levels of physical activity.
Only a week to go! If you would like to kindly donate to our Relay for Life Team, "Too Inspired to be Tired" we would be appreciative - every little bit counts. Thanks to all who have donated so far. If you want to join us on Saturday 18th or Sunday 19th April, all are very welcome!
Friday 27th March 2015
Injuries West have now completed the H30 Challenge! We all made a simple 30-day pledge to replace every sugary drink we would drink with water.
The campaign is part of an integrated water initiative with the goal of ‘More Victorians choosing water instead of drinks with added sugar’. This initiative aligns with the VicHealth Action Agenda for Health Promotion strategic imperative to promote healthy eating, and its three year priority to see more people choosing water and healthy food options.
Sugar sweetened beverages are the largest source of sugars in the Australian diet and high intake of these sugary drinks are associated with poorer health outcomes, such as increased risk of weight gain and increased risk of tooth decay.
With nearly two-thirds of Victorians currently overweight or obese, reducing intake of excess kilojoules through drinks is one way to promote a healthier diet and improved health.
The 2014 Achievement Program Hall of Fame
By the end of last year, 700 Victorian workplaces had registered with the Achievement Program to take action around health and wellbeing.
More than 120 have progressed to Recognition point 1 and received their certificate, for their commitment to health and wellbeing and having a plan in place.
Additionally eight workplaces across the state were recognised for achieving the benchmarks for a health priority area, with five workplaces meeting the benchmarks for two or more areas. Who are they, and how can you join them?
These 8 workplaces are:
Some tips from workplaces that have been recognised:
1. Have a look at what’s required at each step, you may already be very close to being eligible for recognition for the first stage
2. Getting senior management on board early will help to get things happening
3. Celebrating successes is a great way to share progress and keep momentum up
4. If you have any questions get in touch with the Achievement Program team - they are just a call or email away
We are half way through our H30 Challenge. With only 2 weeks to go we are well on our way of achieving our 30 day goal.
Tips for staying on track!!
Drinking tap water doesn't have to be boring - you can make it exciting and enjoyable by adding a range of healthy flavours to it. Slice up some fresh orange, add a dash of lemon, or mix in some strawberries and mint. Create your own water infusion recipes!
Sons of the West Expo kicked off on Sunday 15th March 2015 at Wyndham Civic Centre, Werribee. The Sons of the West is a program for men to improve their own health and well being with support and connections around them.
Injuries West were at the Expo on Sunday to provide men with their expertise about musculoskeletal health. We asked men to enter our competition to win a free half hour treatment with John Leckie. To enter all you had to do was tell us in 25 words or less why you would like a treatment.
It comes with great pleasure to congratulate Leigh Black who won a free treatment for half an hour at the clinic. We look forward to treating Leigh Black.
H30 - Challenge
Fact No. 4
Beware of the Label
Unfortunately, a lot of sugary drinks out there today have a wonderful way of making themselves appear healthier than they actually are. It's always good to check the number of grams of sugar in the 'nutrition information' panel on anything you are consuming. The best way to work it out is this: 4 grams of sugar is equivalent to 1 standard teaspoon of sugar. So if a drink has 10 grams of sugar in it - that's 2.5 teaspoons of sugar.
Wyndham City Council - Men's Health Expo
10am - 12pm
Sunday 15 March 2015
Wyndham Civic Centre
45 Princes Highway, Werribee
Free health check and Free showbag - sign up to receive a free 3 game Western Bulldogs membership.
For further information clink on the link below:
http://www.sonsofthewest.org.au/events/team-wyndham
44 days to go!
Injuries West have a team called "Too Inspired to be Tired". Our team captain is Kari Love. Along with family and friends, Injuries West have participated in Relay for Life to raise money for the Cancer Council. Our goal is to raise $1,500 this year. If you wanted to help us achieve our goal, you could make a gold coin donation in one of our official Relay for Life boxes located in all consulting rooms!
H30 Challenge
Fact No. 3
Water is the best choice, it aids digestion, allows us to absorb nutrients and keeps us hydrated.
Fact No. 2
For parents who pack Prima Orange fruit drinks into their child's lunchbox - STOP!! There are 5 teaspoons of sugar in 200mls. Please rethink these drink options. Tap water is the better option for our children.
The Team at Injuries West are taking the challenge to switch sugary drinks for water for 30 days! You can also take the challenge - Jump on board by registering your details at H30challenge.com.au. Lots of interesting facts that you might not be aware of.
Fact No. 1
Did you know that in a 600ml bottle of Coca Cola there are 16 teaspoons of sugar! Stay tuned for more facts in the coming weeks!
YouthNow BizE Centre Work Program gives early school leavers, disengaged youth and young people from highly disadvantaged backgrounds an opportunity to improve their employability by developing their telesales competence, customer service skills and business knowledge.
YouthNow has teamed up with Key Business Advisors to deliver a customised training program for young adults aged 18-29 who would benefit from training, career guidance, support and confidence to enter the workforce.
The YouthNow BizE Centre Work Program is a fantastic opportunity to continue their education or training in order to succeed in the workplace.
For further information email info@youthnow.org.au or www.youthnow.org.au.
Telephone: 8311 5800
HAPPY AUSTRALIA DAY!
Eltham - Dandenong Basketball Tournament -DO YOUR BEST