December ’21 Newsletter

December ’21 Newsletter

Hooray and happy holidays! We’ve finally made it to the end of the year. Christmas is a time to reflect, so we wanted to take a moment to say THANK YOU to all our wonderful clients for your support throughout another crazy year.

We wish you and your family a happy and safe holiday season! 

Christmas and New Years opening hours
We will be taking a brief break over Christmas and New Years. See our holiday hours below!

Monday 20th Dec           7:30am – 6:00pm
Tuesday 21st Dec          7:30am – 6:00pm 
Wednesday 22nd Dec   7:30am – 6:00pm 
Thursday 23rd Dec        8:00am – 4:00pm
Friday 24th Dec              7:30am – 2:00pm
Saturday 25th Dec         CLOSED
Monday 27th Dec           CLOSED
Tuesday 28th Dec          CLOSED
Wednesday 29th Dec     9:00am – 5:00pm 
Thursday 30th Dec         9:00am – 5:00pm
Friday 31st Dec              CLOSED
Saturday 1st Jan            CLOSED
Monday 3rd Jan             CLOSED
Tuesday 4th Jan             Normal hours

Call us at (02) 9438 1782 or email to book your appointment before Christmas!

ONERO holiday and term 1 classes
ONERO is an exercise program developed for people with osteopaenia and osteoporosis, designed to help reduce the risk of fractures. We work on building balance, muscle strength and, most notably, bone density. The program is evidence-based and involves supervised, high intensity resistance and impact training, that is tailored for people with osteoporosis.

Holiday classes
Have no fear, ONERO classes are continuing throughout the holidays! Call or email the clinic to find out more.

Term 1
Enrolments are NOW OPEN for current class members. Contact us to secure your spot today!

Interested in joining? If you are a new member and want to enrol for Term 1, please contact us to be put on the class list. Formal enrolments for new members will open in January. More information is available on our website

Start date: 31st January
Initial assessment (for new members): $160
Cost per class: $35 (2 classes/week for 10 weeks)

Please call us on (02) 9438 1782 or email for more information!

The Education Quarter


The most wonderful time of the year is nearly upon us… and for some of us, that means sleepless nights!

A U.K study revealed that on average, we lose 21 hours of sleep in the week leading up to Christmas, and U.S research found that 53% of parents lose sleep over the festive period, with 70% getting less than six hours on Christmas Eve.

And that’s just the adults.

We know sleep is incredibly important for our overall physical and mental health, so what can we do to get more rest during one of the most exciting (and sometimes stressful) times of the year?

     1. Introduce wind-down time

Alcohol and watching TV are two things guaranteed to disturb your sleep. But festive drinks and seasonal movies are staples at this time of year. We also spend a lot of time on our phones, keeping in touch with friends and family.

Try to stop drinking and turn off all screens an hour or two before bed, to give your brain and body time to wind down. You can make this part of a calming nighttime routine, including elements like a hot bath, some light stretching, reading a book or listening to relaxing music to help you prepare to drift off.

     2. Get organised

Two of the biggest causes of seasonal insomnia are excitement about everything that’s coming up and worry about how to organise it all.

Organise as much as you can in advance. Make lists of what you need to do and any deadlines for when you need to do it. Start buying and wrapping presents early and start to prepare food in advance where you can. You can also make writing your next day’s to-do list part of your nighttime routine, so that all your thoughts about tomorrow aren’t racing around in your head when you’re trying to settle down to sleep.

     3. Move your body

When you’re rushing around trying to get everything prepared for the holidays, your exercise routine can easily fly out the window.

Exercise helps you to sleep better and deeper at night, and helps you to feel more energetic during the day. Try to get at least ten minutes of vigorous activity each day, even if it’s just a brisk walk. The good news is, dancing around your living room energetically to Christmas songs totally counts!

     4. Take time out

The festive period can be a hectic time, with lots of demands on you physically and emotionally.

Amongst everything that’s going on, take some time for yourself. Try to put aside just five or ten minutes in the day to practice mindfulness or meditation to calm, rest and focus your mind.     

We’re always here to help with advice on lifestyle habits to support your wellbeing. Drop us an email any time on with any questions and we’ll do our best to help. Wishing all of our wonderful patients a happy and healthy holiday period.

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.