Emergency Services Treatment

November 14, 2019 in Uncategorized

At Longevity Personal Training and Exercise Physiology Edgecliff, Lindfield, Marrickville and Randwick we treat and train many different types of clients with a vast range of professions. We see anything from top level athletes, office workers, tradesmen, fellow health professionals and even teenagers.


What does Longevity offer?

An important component of our treatment is to find out what the daily life of our client entails and prescribe appropriately to ensure that while we treat the issue, we also improve the daily life of the patient.

At Longevity, we are also crucially aware of the difficulties and stress the Emergency Services deal with every day of their job. Their mental capacity is challenged as well as physical, having to deal with incredibly stressful and challenging situations and in very high-risk situations.

The physical capabilities required of the Emergency Services is incredibly high, as many of the life or death situations they face involve carrying very heavy loads in awkward positions repeatedly.


The life of an Emergency Worker

The Emergency medical service (EMS) world recently produced an article related to the life of an Emergency service worker.  The current average life span of a Paramedic is only 5 years due to burnout, injury or stress related psychological issues. In the US an Emergency Medical Technician (EMT) is 3 times more likely to sustain an injury than any other labour worker.

Just as we would train an athlete to better perform at their sport and reduce the chance of injury, we must do the same for our Emergency Services and any other professions.


What is Longevity offering Emergency Services employees?

Many of our Accredited Exercise Physiologists have a significant amount of experience treating and training the Emergency Services. We understand the difficulties they face on the job and understand how hard it can be to continue for long hours with constant back pain, worrying about what a shift might entail when shoulder pain is present or worrying about getting through another full on night shift.

The Longevity staff love and appreciate all the work the Emergency services provide to our community. As a token of our appreciation, we want to offer all of our services at a reduced cost, to all of those in the Emergency services needing treatment or ongoing training. This offer is available with any of our Exercise Physiologists at any of our clinics, Edgecliff, Lindfield, Randwick and Marrickville.

We would love to help as much as we can to ensure that all the men and women who help and protect us everyday are as strong and pain free as possible.


Contact Longevity Personal Training and Exercise Physiology on 1300 964 002 to get started today!


Written by Dylan Furey

Mitchell Hooper wins first place at the Australian National Powerlifting Titles

November 13, 2019 in Uncategorized

The team at Longevity Personal Training and Exercise Physiology Edgecliff, Lindfield, Marrickville and Randwick strive to achieve client and personal bests. On 10/11/19, team member, Mitchell Hooper competed at the National Powerlifting Titles in Perth.


Mitchell came 1st in his 120kg weight class with outstanding results, achieving 2 national records! Congratulations Mitch!


Squat: 307.5kg (national record)


Bench press: 177.5kg


Deadlift: 345kg (national record)



Mitchell’s total combined lift was 830kg (national record).


You can look back at Mitchell’s NSW State Championship success here.

For all strength and conditioning enquiries please call Longevity Personal Training and Exercise Physiology on 1300 964 002.

Gym 115 wins 2019 Local Business Awards

November 7, 2019 in Uncategorized

Longevity Randwick, Edgecliff, Lindfield and Marrickville are operating inside established gyms.

Longevity Randwick: Gym 115

Longevity Edgecliff: Regenesis Fitness

Longevity Lindfield: Hive Active

Longevity Marrickville: At Ruben’s


On Wednesday the 23rd of October, Randwick city council held the 2019 local business awards. Longevity congratulate Gym 115 for winning the local business of the year in the Health and Fitness Category.

We are so proud of all the staff at Gym 115 that work very hard everyday to provide such an amazing environment for people to achieve all of their goals and rehabilitation.

We at Longevity have been very lucky to call Gym 115 our home at Randwick as they offer tremendous benefits for our patients. They have worked very hard to ensure all of its members become part of a community. The Staff regularly host presentations from other Allied health professionals, put on events that build community morale and offer an incredibly safe facility.

We love working with Gym 115 as their facility is modern, clean and safe. They listen to their members regarding what equipment they would like and what classes are most enjoyed. Our patients who we treat in Gym 115 gain extra encouragement from the fantastic staff and are made to feel part of something more than just doing their Rehab. They understand everyone’s journey is different whether it is treatment from an injury, general fitness goals or specific development.


We are truly proud of Gym 115 and their fantastic effort all year round and we are so excited to continue our partnership with them well into the future.


Written by Dylan Furey

How to overcome your exercise excuses

October 24, 2019 in Uncategorized

The Exercise Physiologists at Longevity Edgecliff, Lindfield, Marrickville and Randwick help all clients to set meaningful health and fitness goals. The team also strive to keep you accountable to these goals by ensuring that you turn up to sessions and meet the physical activity guidelines.

We are all guilty of making excuses when it comes to our health. When life gets busy, healthy eating and regular exercise tend to be some of the first things that we give up on.

This week our blog will focus on common excuses or barriers to training and how to rework them into exercise opportunities rather than missed exercise sessions.


8 Common Exercise Excuses

  1. Work is too Busy

There are lots of opportunities to fit in small amounts of exercise throughout the working day. Try walking to work or at least part of the way. It may also be possible to fit in a 15-minute workout during your lunch break, whether you walk around or do something specific – 15 minutes 5x a week adds up! Break up long periods of sitting by getting up and moving around, perhaps you could even try making phone calls whilst standing or on the move.

  1. Family are coming to visit

Another great opportunity to get moving. Household tasks such as vacuuming, lifting and carrying all count as incidental exercise. Why not take them out for the day and do something fun and active such as hiking, swimming, kayaking or golf.

  1. I’m too tired

Exercise can help you manage fatigue. Exercise can help to boost energy levels, help you to get a better night’s sleep and hence leave you feeling better and ready for tomorrow.

  1. I need to catch up with friends instead

Do two things at once! Have you considered exercising with a friend? It can be as easy as grabbing coffee and going for a walk. Better yet, why not try structured exercise together? Social sports are a great way to see friends regularly and get active at the same time. Gym sessions can also become more interesting when completed with a friend. Did you know Longevity offer paired exercise physiology sessions?


  1. I’ve got a Cold

It is safe to train with a cold if your symptoms are above the neck! Light-moderate exercise can increase blood flow and even alleviate some of your symptoms. Check out our previous blog “Can I exercise with a cold or flu?” for more information.

  1. I’m just not motivated; I don’t even have a goal to work towards

Even if your health is good now, start thinking about the future. The exercise that you do now is an investment in your future health and long-term quality of life. How do you want to feel at 50? 60? 70? 80? 90? 100?! Set small goals, even if it’s just to meet the physical activity guidelines and maintain good health.

  1. I’m too stressed and busy

Exercise is a great way to cope with stress.  Listen to music, zone out and relax. Exercise can help improve your mood and help manage your mental health.

If you are generally busy, incorporate exercise into your errands or tasks. For example, walk to the grocery store or join in with the kids at after school sport. Get off the bus a stop early or take the stairs at work. Small changes can lead to bigger results.

  1. I’m going on a holiday; I’ll start again when I get back.

Exercise while your away! Take advantage of new walking paths and soak up the scenery. Try out the hotel gym – most of the equipment will be similar to your regular gym. If in doubt – ask your Exercise Physiologist for a couple of exercises that can be completed anywhere so you can create a circuit that can be performed in the hotel room, at the beach or while your exploring.


How can the Longevity Team help you overcome your exercise barriers?

  • We give you the support you need to keep you motivated and accountable.
  • Our exercise sessions are available early – before work, late- evenings and we even have some Saturday morning sessions. There’s always a time to fit in a session.
  • We can help you structure your week and find the best balance between structured, supervised sessions and independent exercise.
  • We provide education so that you understand what exercise is best for you and why it is important.
  • We help you set SMART goals to keep you on track.


So how do the Longevity team fit exercise into the busy working week?

Ashleigh: “I play social touch 2 x a week so that I can catch up with my friends whilst getting a good, fun workout.”

Courtney: “Often I hear myself saying, “I’ve only got 20 minutes so spare, that’s not enough time for a proper workout, so I wont do it now” – But then I remind myself that 20 minutes is better than nothing and that I will feel better for doing it! Even if its only a quick walk and some stretches.”

Angela: “As well as my structured weekly exercise routine, I love to get out and go for a walk in the park, to the beach or along the coastline for some sun and fresh air. Although this takes time, I find myself more productive when I am back at my desk.”

Jarrat: “I like to plan my week in advance and then if my day gets too hectic I will make adjustments to the session on the day. E.g If Monday is a strength training day then it doesn’t matter if I plan for a 60min session but only end up with 30mins to exercise because I know the goal is to build strength. I aim to achieve what I can within that 30mins. I find that knowing what you want out of each day and each session in advance makes it far easier to adjust to what life throws at you throughout the week.”

Daniel: “I have a 3 day strength program (upper body, lower body and full body) targeting the major compound lifts. I also complete 15 minutes of cardio after each workout. I also attend 2 gymnastic strength training classes which target the fundamentals and gymnastics rings. I find working out with others and having a coach or trainer for gymnastics is the best way to stay motivated and on track when life gets busy.”

Mitchell: “As I am training for the National Titles, I do not let anything else get in the way. So even when I am tired or busy, I still dedicate myself to training.”

Dylan: “If I’m feeling tired, unmotivated or busy I do all of my favourite easier exercises first and the days I feel great, have heaps of energy and time, I do all of the hard exercises that I may have missed. So no matter what, I am always active”.


If you would like to discuss your training habits or want help with what will work best for you, contact the team at Longevity Personal Training and Exercise Physiology on 1300 964 002.


Written by Ashleigh Mead

Are you physically fit for your job?

October 20, 2019 in Uncategorized

You would have heard the saying ‘prevention is better than cure’ many times before. Well at Longevity Personal Training and Exercise Physiology Edgecliff, Lindfield, Marrickville and Randwick, we stand by it! In today’s blog, we discuss how this saying relates to you and your job, whatever that may be.

When asking the question ‘are you physically fit for your job?’, two things come to mind. Firstly, are you doing the right type and amount of exercise to prevent injuries at work? Secondly, are you able to pass pre-employment fitness testing and/or ongoing fitness testing to uphold employment?

Let’s take a closer look at these two questions.


Preventing Injuries at Work

Did you know that ‘body stressing’ as a mechanism of injuries at work, made up 38% of serious claims in 2016-2017; according to the Australian Workers’ Compensation Statistics Report 2016-2017*

Body stressing injuries, for example, could be the result of overexertion in lifting, lowering, pushing or pulling, repetitive activities, sitting or standing for prolonged periods of time, or working in awkward positions.

In certain situations, injuries can be unavoidable. However, more often than not, it is a lack of physical conditioning that puts people at a higher risk of injuries at work. The good news is, work-related injuries can be prevented through regular strength and aerobic training, that is specific to the requirements of your job. Just like an elite swimmer cannot competitively swim in a race if they only step foot in a pool on race day, a labourer or paramedic, for example, will not be able to safely perform strenuous tasks if they do not train for it.

Likewise, office workers are at risk of musculoskeletal disorders from prolonged sitting time and repetitive use of the hands. For example, a common problem caused from a lot of sitting is shortened hip flexor muscles and weak glute muscles. Lengthening the hip flexors and strengthening your glutes is one important aspect for preventing issues such as low back pain, hip pain and poor posture.

Adding these simple tips into your working day will also help reduce your risk of injury:


-Use of desks that allow you to sit or stand

-Change the layout of your office so you have to stand up to reach files, the printer, telephone etc.

-Take a walk around the block in your lunch break

-Plan a heavy lift before you begin and ask for help if it is too heavy for you.

-Take frequent breaks from any sustained positions every 20-30 minutes. Set an alarm to stand up from your desk. Do a stretch, go for a walk, or do 10 squats.

– Drink more water so that you have to get up and walk to the bathroom regularly.



Work-Related Fitness Tests

There are many jobs that require employees to undergo fitness testing to assess whether they can adequately perform the tasks required within their job role. Depending on the job, fitness testing could include tests such as a 20-metre shuttle run (or beep test), push ups in 1 minute, 2-minute plank hold, or lifting a heavy object from the floor to waist height or overhead. Testing will be job-specific and vary from different professions. Regular strength and aerobic training are crucial to being able to confidently pass these tests.

The Accredited Exercise Physiologists at Longevity Edgecliff, Lindfield, Marrickville and Randwick can ensure you are strong and fit enough to pass your work fitness tests by delivering tailored exercise programs. We can also help you prevent injuries at work by managing your exercise and lifestyle habits. We prefer to help people be proactive and prevent injury rather than help people in the rehabilitation process.


To find out how Longevity can help you prevent injury or a lack of physical fitness from setting you back on your chosen career path, give us a call on 1300 964 002.





Written by Courtney Maher

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