Aspire Academy




WHAT: 3 hour workshops over 3 days

WHEN: 9am – 12pm, Mon 21st, Wed 23rd and Fri 25th Jan

WHERE: Aspire Fitness and Rehabilitation (8 Trafalgar St, Woolloongabba)


The Aspire Academy Holiday Program, facilitated by Accredited Exercise Physiologists, is designed for young athletes looking to get the edge on their competition. Each participant will undergo a full movement and strength assessment to identify key strengths and areas to improve and leave the program with a 6 week individualised program just for them.

This program covers the four pillars of athletic performance:


  • Learn foundational strength lifts in the gym
  • How to warm up and cool down
  • Foam roller and trigger release techniques
  • Sprint and plyometric mechanics


  • Learn the basics of health nutrition
  • Focused around key principals of fuelling for impact
  • Aim to sustain and eating with purpose


  • Learn how to find your optimal performance state and manage stress
  • Short term and long term goal setting
  • The power of positive affirmation


  • Learn the four R’s of recovery – Refuel, Repair, Rehydrate, Relax

To book your place in our January academy contact our friendly reception team: or 3310 4969

Check out this video of our December 2018 academy!

Top Tips for Office Workers

Top 3 Exercises for Office Workers

Do you work at a computer all day? Are you sitting for long periods of time without changing your posture?

According to Exercise Right “Australian statistics show that 68.5% of the workforce are either sedentary of have very low levels of activity.” Working in an environment where you are sitting for long periods of the day without much movement can increase your risk of chronic disease and injury as well as the development of musculoskeletal issues from repetitive movements involved in working at computers.

It is important in any occupation that you consider all the ways you can increase your incidental movement to make sure you aren’t experiencing prolonged periods without any movement. This can be done by walking to someones desk instead of sending an email, taking the stairs instead of the lift, having walk and talk meetings and adding some stretching regularly into your day.

Our key message is always individualised is best and you should speak to a health professional to make sure you understand the most appropriate solution for your personal health needs.

Our Accredited Exercise Physiologist Zoe Bauer and Physiotherapist Mardi Watson have prepared their Top 3 Tips for those of us who work at a computer or are sitting at a desk for prolonged periods.


If you are experiencing pain, discomfort or would like help with working on your posture, book in to see Zoe, Mardi or one of our many experienced health professionals to develop a plan to address your individual area of concern. Contact our team on or 3310 4969.

Here is some more information on Exercise for Office Workers from Exercise Right


Introduction to Yoga with Zoe

With Zoe Bauer

The word ‘Yoga’ is derived from the Sanskrit root meaning to bind or join, and so in the truest sense of the word, the practice of yoga is to join the body, mind and soul. Today, what often draws people to yoga is the physical practice of the yoga postures and all of the benefits they offer. Yoga as a physical practice, both strengthens and lengthens the body and as a form of exercise offers many physical health benefits. In addition to this, yoga offers relaxation techniques as part of the practice, which become highly helpful to learn and adopt day-to-day in this busy world that we live in.

If you have been thinking about starting yoga, the 4 week Introduction to Yoga course at Aspire Fitness and Rehabilitation could be just what you are after. The course will be led by our Accredited Exercise Physiologist and Yoga Teacher Zoe Bauer. With a maximum class number of 8 students, Zoe will be able to offer you the appropriate guidance for your skill level and ensure the postures are appropriate for your body.

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Why would this course be good for me and what will I gain from starting yoga?

We have heard more often than not that the reason that people don’t begin yoga is from worry that they are not flexible enough, strong enough, or they have gone to a studio and tried out a class and the class is too advanced.

Yoga is for everyone.

We believe that everyone should try yoga as there are so many facets to it that work for all body types. Some may want to become more flexible, some may want to become stronger, some may need to work on core strength, and some may want to learn relaxation and mindfulness techniques. Yoga offers all of this and because yoga teaches us that your practice is your own, you can take from a class what is most beneficial to you.

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As part of this course, each participant has the option to add-on a 30 minute one-on-one session with Zoe, if you desire the extra guidance.

Whether you want to try yoga for the first time, work on your flexibility, eventually practice at a studio, this course will equip you with the skills to begin your yoga journey in whatever capacity you wish.


Join the class! Next round starting at the new time of 8.30 – 9.30!

Saturday 6th October 8.30am – 9.30am (4 week course)

Contact Aspire reception on (07) 3310 4969 or to book your place today.

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Exercise Prescription in Oncology and Cancer Care

In our field the release of any medical guidelines encouraging exercise prescription as part of a patients treatment plan is really exciting, as on the whole even what is considered the ‘healthy’ population, on average, aren’t moving their bodies frequently enough or in the most effective way for their needs.

We were incredibly pleased that such a critical step toward cancer patient care and survivorship planning was taken this week when the Clinical Oncology Society of Australia (COSA) released new guidelines in relation to the prescription and recommendation for exercise and physical activity to be an essential component of cancer care.

The full guidelines can be found on the COSA website – Position Statement on Exercise in Cancer Care as well as there being many additional news articles and support for this launch of which we have provide many links below.

Some of our highlights of the guidelines are:

  • Exercise to be recommended as standard practice in cancer care and treatment programs
  • Best practice care is to include a referral to an Accredited Exercise Physiologist or Physiotherapist with experience in oncology and cancer care. This is to assist those effected by cancer with tailored, graduated and specific programs to counteract the adverse effects of cancer, its treatment and the related side effects
  • Aim for all members of the multidisciplinary cancer team to promote the role of physical activity and exercise as part of the oncology patient’s treatment plan and assist those effected by cancer to work toward meeting current exercise guidelines


We believe this is such an important step for the medical community to take toward supporting the role of exercise prescription in oncology care. It reinforces the recommendation that support from an Accredited Exercise Physiologist or Physiotherapist is available and appropriate for cancer patients and clients at any stage of the oncology spectrum. This includes:

  • on diagnosis
  • in preparation for treatment
  • surgery rehabilitation
  • both during and after treatment as a way of managing and mitigating treatment related side effects. These side effects can include, but are not limited to, cancer related fatigue, nausea, loss of strength or functional status


This new position statement works toward recognising the physical and psychosocial demands and possible impairment that cancer survivors face. It also recognises that tailored exercise prescription and oncology rehabilitation can assist in alleviating some of the physical challenges and provides further support to the patient through such challenges.

We have seen first hand with our oncology specific programs such as the Leukaemia Foundations – Fit to Thrive program, the Icon Cancer Foundation and QUT BRACE (Brain Cancer and Exercise) Study as well as the amazing results that our private cancer patients are seeing as a result of their individualised program of exercise delivered by our Accredited Exercise Physiologists and our Cancer Exercise Specialist.

For more information:

  • Check out the Medical Journal of Australia’s article here – COSA Position Statement
  • Here is a quick video from the Today show talking about the release.
  • Back in 2015 Associate Professor and leading exercise oncology expert Prue Cormie who was also the lead author in these latest guidelines presented this TEDx talk in Perth, WA.


If you have any questions about any of the above information, programs mentioned or would like to speak to a specialist in relation to tailoring a program to meet your oncology, treatment and lifestyle needs, please contact our friendly reception team on (07) 3310 4969

Move It In May

Move it in May with Arthritis Queensland and Aspire

Here at Aspire we are so pleased to be able to partner with Arthritis Queensland for their Move it in May campaign.

This campaign is designed to get people moving more throughout the month of May, and hopefully make some sustainable improvements to take into future months.

This initiative is about raising awareness about arthritis and raising money to help improve the lives of Australians living with the condition.

Some facts about Arthritis:

  • 1 in 5 Australians live with arthritis
  • Anyone can develop arthritis – from babies to the elderly
  • Arthritis is the most common chronic disease in Australia – impacting nearly 5 million people
  • There are 100 different types of arthritis! There is currently no cure for any of these.
  • Arthritis causes pain, fatigue, social isolation, financial insecurity, mobility issues and takes a huge emotional toll on people

How can you be involved?

By registering for Move it in May! When you register you will be asked to choose a challenge. We all have different physical abilities and so we want you to find a challenge that is right for you. It could be an epic journey or maybe it will be making sure you hit your steps target each day. It’s up to you. Arthritis Queensland have included some suggestions on their move it in may site, but you can choose any physical challenge that you want to complete during the month of May.

What if I have arthritis?

If you are living with arthritis and aren’t sure how to get started on increasing your physical activity, one of our experienced Accredited Exercise Physiologist will be able to assess your medical condition and prescribe the most appropriate exercises for your needs. Our team will get you started gradually and safely on a plan to incorporate exercise into you lifestyle – you can book an appointment online – Book Now

Hamstring Rehabilitation

ASP_206Hamstrings and the Nordboard

– with Sports Physiotherapist Shane Lemcke
& Accredited Exercise Physiologist Huw Darnell

Hamstring injuries are among the most common injuries sustained in sports. Our team at QSMC and Aspire have put together a series of videos to give you some insight into hamstring rehabilitation and how a powerful tool like the Nordboard can help us better understand the strength of your hamstring muscles and if you are ready to return to your sport.

The team at Vald Performance developed the Nordboard and we are lucky enough to have one in the QSMC clinic. This tool helps us determine, through the testing of your hamstrings, what level of strength and rehabilitation work is required to reduce the risk of injury or injury reoccurrence to your hamstring.

Read the full article on the Norboard on our website and contact our team if you are ready to have your hamstrings tested today (07) 3891 2000

If you are interested in more in the hamstring rehab series check out these videos:
Introduction to the Nordboard
Hamstring Rehab – Early Stage
Hamstring Rehab – Early Stage Part 2
Hamstring Rehab – Mid Stage
Hamstring Rehab – Late Stage

Chronic Disease Management Plans

Exercise Physiology with a CDM Plan

Medicare’s chronic disease management plan (CDM) is designed to support individuals to manage chronic diseases and/or musculoskeletal injuries.

A CDM plan is prepared by your GP and is designed to manage chronic disease, defined as a medical condition or injury, which has been experienced or is likely to be experienced for 6 months or longer.

Medical conditions typically covered under the CDM program include (but are not limited to) the following:

  • Cancer
  • Stroke
  • Diabetes (Type 2)
  • Asthma
  • Cardiovascular disease
  • Musculoskeletal conditions

Your GP will determine the type of practitioner support for you, which may include a maximum of 5 Medicare rebated services (one hour sessions) per each calendar year for services like Exercise Physiology. The rebate at the time of writing this is $52.95 per session that you can claim back from Medicare to meet part of your out of pocket costs of the sessions.

How do I obtain a CDM Plan for Exercise Physiology sessions for my rehabilitation?

Your GP determines your eligibility based on your medical history so you should discuss the CDM program with your treating GP and its potential benefits.

If eligible, your GP would then make a referral to Aspire Fitness and Rehabilitation for Accredited Exercise Physiology services via the CDM Medicare referral form.


If you require further information or assistance regarding rebates available for Accredited Exercise Physiology Services through Medicare or Private Health insurance contact our friendly administration team at Aspire Fitness and Rehabilitation on (07) 3310 4969. Click here – to download a copy of the CDM Medical referral form to take to your GP.

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Rowing Flexibility

– with Sports Physiotherapist Ivan Hooper

Over the next few months, rowers both young and old will be increasing their early morning training. Schoolboy rowing will be in full swing in Term 4 while Masters rowers prepare for the classic Head races.

Rowing is a sport that requires a unique mix of fitness, strength and skill. It requires the athlete to get into challenging positions that demand flexibility. The catch position where the athlete places the blade into the water requires a compression of the hip, thigh to chest. To achieve this position the athlete needs flexibility of the hamstrings, hip flexors and gluteals amongst other muscles.


The catch pictured above – shins at 90 degrees

Whether young or old, it is very common to see rowers with deficits in flexibility in these key muscle groups. This will have the effect of limiting hip compression. A consequence of this can be the athlete reaching further through the spine to get their stroke length. This places the spine into a weaker position and could lead to overload of spinal structures.

As rowers start to build their training volume, it is important to incorporate regular stretching into the weekly routine. A routine of 10-15 minutes repeated 2-3 times a week should produce gains. Stretches are best done when warm after activity. Hold the stretches for 20-30 seconds and repeat three times on each side. Improving the flexibility of the hamstrings, gluteals and hip flexors will assist in achieving better positions during rowing, helping with both injury prevention and performance.

Below are some stretches for rowers recommended to incorporate into your weekly training routine. If you would like a more thorough assessment of your flexibility and how it relates to rowing our physiotherapy team at QSMC can assist with a musculoskeletal screening.


Hold your leg tight in vertical position with both hands. Keep your ankle and foot relaxed. Straighten your knee until you feel a stretch in the back of the thigh. If you can fully straighten the knee with the thigh vertical, repeat the stretch while the thigh is closer to your chest.

Alternate Hamstrings – Long 

Lie in a doorway with one leg through the door and the other straight against the edge of the door. Position your hips a distance away from the door so that you feel a mild hamstring stretch. Hold this for up to 5 mins per leg. If your leg gets sore or goes numb, break up the time into smaller blocks.


Positioned on the ground with one leg behind you and one bent out in front with the knee in line with your trunk, lean forward while keeping your pelvis square to the ground. 

Hip Flexor & Quad – Hip Flexor and Lateral Trunk Extension 

Kneeling with your front shin vertical, tighten your stomach to keep your lower back flat. Tuck your bottom under to tilt your pelvis backwards. Lunge forward so that you feel a stretch in the front of the hip. A variation that an help stretch the outside of the hip and side of your trunk is to add a side bend, with arm over head. The stretch should move to being a bit higher and lateral to the previous stretch.

Quadratus Lumborum

Sitting with the left leg straight and right heel tucked into your groin, place your left hand on your right knee and use this to pull your trunk into rotation. Your shoulders should align with your straight leg. Place your right arm over your head and bend towards your left knee. The stretch should be felt in your lower back.  

Maximise your Mobility – *New Group Program*


– with Accredited Exercise Physiologist Huw Darnell

At Aspire we believe that everyone should be able to move their body to the best of its ability without pain and discomfort. Our modern lifestyles demands us to move less, perform repetitive activities and lose touch with how good our body should feel when we move well.

The ‘Maximise your Mobility’ program blends several mobility concepts and systems to provide a weekly class to help improve your movement capacity, develop a deeper level of body awareness, enhance your recovery and improve your posture and performance.

The Maximise your Mobility program commencing its second round on Tuesday 22nd May at 12.00pm will run for 1 hour per week for a 6-week period. The program will involve aspects of self-myofascial release, mobility, body control and mindfulness.

Is this program right for me?

The human body should be able to achieve and perform in many different positions and environments. Some key positions that we believe are important for overall joint health and athletic performance are listed below.

Each of these 5 movements contain an easy to perform assessment that you can check off at home and identify some areas for movement improvement that the Maximise your Mobility class can help you with.

If you have trouble achieving one or more of these movements pain free, then your mobility or performance may be suffering. If you have to STOP for any of the reasons listed in the direction or you suffer pain from the movement you have not achieved the movement successfully. 


1.  The Deep Squat – The deep squat encompasses a multi-joint lower body movement that requires us to express full ROM at the ankle, knees, hips and spine to achieve an ideal body position. This is a movement that almost all children can perform easily. However, as we age and we spend less time in a deep squat, alter our daily habits and spend extended periods of time in poor postures we generally lose the ability to do so.

DIRECTION:  Stand with your feet just outside shoulder width apart. Squat down as low as you can while you maintain a neutral/flat spine. STOP if your knees cave inside the line of your feet, your heels lift off the ground, your chest drops down or if you lose balance.

The first picture below is correct positioning, the second is incorrect.

Deep Squat - GoodDeep Squat - Bad

2.  Toe Touch and Hip Hinge – being able to bend over and touch your toes pain free is a movement everyone should possess (with a few exceptions). Being able to move freely through your hips and achieve 80-90 degrees of hip flexion (i.e. touch your toes) is also very important for any activity that mimics this (especially loaded) e.g. deadlifting or lifting heavy objects from the floor. If an individual cannot achieve this through pure hip flexion the body may then flex through the lumbar spine and overload this area and potentially increase the risk of injury.

DIRECTION TOE TOUCH: Start by standing with feet shoulder width part, squeeze your quads so that your knees stay locked out. Bend at the waist toward the floor and see if you can get your palms flat on the ground. STOP when you cannot keep your knees straight or the tension in the back of your legs stop you.

The first picture below is correct positioning, the second is incorrect.

Toe Touch - Good Toe Touch - Bad

DIRECTION HIP HINGE: Repeat the same as above only this time stand with slightly bent knees and keep your back straight as you lean forward form the hips (like a hinge rotating at the hips). STOP when you cannot maintain a neutral/flat back.

The first picture below is correct positioning, the second is incorrect.

Hip Hinge - GoodHip Hinge - Bad

3.   Lunge – no movement screen would be complete without including some sort of single leg component because most movements in everyday life require us to be able to move well and produce force from one leg. This movement also gives us insight into someone’s ability to maintain an extended hip while moving through range, think running – if someone lacks the ability achieve full hip extension they may transfer the load up stream towards another joint (e.g. their low back) and overload this area of the body.

DIRECTION:  To get into the start position in the lunge, stand with your feet shoulder width apart. Then step back with your right leg the length of your shin. As you lower your back knee towards the floor see if you can keep your glute squeezed on the back leg and your front foot flat on the floor. Repeat stepping back with left leg. STOP if your front heel comes off the ground, your knee tracks inside the line of your foot and/or you cannot maintain tension in your glute.

The first picture below is correct positioning side on view, the second is incorrect side on view. The third is correct positioning from a front on view and lastly incorrect positioning front on view.

Lunge - GoodLunge - Bad

Lunge Front - GoodLunge Front - Bad


4.  Wall Shoulder Flexion (Overhead position) – can you get your arms overhead without any compensation at other joints throughout the body e.g. over-arching your low back to get your hands up over your head? This is a very common dysfunctional movement pattern that people present with. You may think this isn’t important, however if you perform any strength work or repetitive activity above head, e.g. chin ups, overhead activities at home, swimming, throwing etc it is important to be able to achieve this position.

DIRECTION:  To get into the starting position stand with your feet about 1 foot length away from the wall, keep your low back pressed flat onto the wall (keep it here throughout movement) and do not let your head move away from the wall. Raise both arms and try to reach the wall with your hands. STOP if you compensate by arching your low back off the wall, bend your elbows or your head moves off the wall.

The first picture below is correct positioning, the second is incorrect.

Overhead - GoodOverhead - Bad

5.  Press Position – if someone lacks the ability to achieve full shoulder extension (lifting your arms behind your body) and regularly goes into this position they may end up injuring the shoulder or neck. This may seem insignificant but if you are rowing, doing push-ups, or a bench press without a properly functioning shoulder you may end up with shoulder injury or pain.

DIRECTION: To set up lay down on the floor in a push up position i.e. with your chest touching the ground and your palms flat on the floor in line with bottom of your chest. Move your forearm into a vertical position and see if you can maintain a flat or slightly posteriorly tilted shoulder blade (Think about the wings of the plane on takeoff e.g. facing the sky).

The first picture below is correct positioning, the second is incorrect.

Press - GoodPress - Bad

If you had trouble achieving one or more of these movements, it may be time for our ‘Maximise your Mobility’ program! To register for this 6 week program contact our friendly reception team by emailing or call (07) 3310 4969.

Hydration Matters



Our body is made up of 60% water (can be up to 78% depending on age) water.

It is crucial for survival so it is important to be aware of our body’s need for hydration. Our body needs water for the following functions:

  •    It transports materials throughout the body
  •    It eliminates toxins and waste products
  •    It acts as solvents for nutrients
  •    It regulates body temperature
  •    It is used for energy product in
  •    It aids in digestion and absorption

Every system in the entire body depends on water and requires hydration!

It is recommended that the average individual take in at least 3L of water a day…that figure is raised to 4L during hot days or in hot climates.

Sports and Hydration

Caffeinated beverages, such as soft drinks, coffee and tea act as diuretics and can increase urination that can lead to dehydration. It’s important therefore to consult your Sports Dietician if using caffeine pre-event to ensure you are getting the stimulant vs hydration balance right.

What happens during exercise?

Heat is generated as a by-product of your working muscles. As body heat rises, body temperature and heart rate also rise. As the exercise continues, the body is limited in transferring heat from the muscles to the skin surface. The body will require hydration.

Exercising in hot, dry climates presents additional risks to dehydration. Body fluids will evaporate rapidly so that you may not notice any symptoms. In humid climates, when moisture increases, sweat decreases. When your sweating rate decreases, your body temperature rises and you will fatigue more easily and your risk of heat injury is greater.

What is heat injury?

Heat injuries include heat cramps, heat exhaustion, and heat stroke.

  •    Heat cramps are severe muscle spasms resulting from heavy sweating.
  •    Heat exhaustion is severe fatigue resulting from excessive exposure to heat that can lead to collapse.
  •    Heat stroke is a life threatening condition that develops rapidly and may not have any warning signs. It is the third leading cause of death among athletes.

There are three factors that contribute to heat injuries. They are –

  •    Increased body temperature
  •    Loss of body fluids
  •    Loss of electrolytes

Symptoms to look for include –

  •    Weakness
  •    Chills
  •    Goose pimples on your chest and upper arms
  •    Nausea
  •    Headache faintness
  •    Disorientation
  •    Muscle cramping
  •    Cessation of sweating

To reduce the risk of heat injuries, adequate fluid replacement is essential before, during and after exercise.

What fluid is best for rehydration?

Water is the appropriate drink before, during and after exercise. However, for exercise lasting longer than one hour and after exercise, it is important to replace electrolytes lost. Sodium replacement not only maintains blood concentration but also increases palatability, and therefore the desire to drink.

The addition of carbohydrates will delay the onset of fatigue and help to maintain blood glucose concentration. A sport drink with 4%-8% carbohydrate is recommended for replacement during exercise, especially with exercise bouts lasting longer than one hour.

So the next time you exercise, remember the importance of hydration. It is a simple step that can save your life!