Grampians Physiotherapy & Pilates

✨ NEW TIMETABLE ✨

It’s heeerrrreeeeee!!! So excited to finally release the new timetable. Thank you everyone for your patience.

It’s a bit hard to read, so head on over to our stories and I’ve just broken it down day by day. You can also see the schedule on our website.

You’ll notice some new classes:

👉🏻 STRONG MUMS - we have a Pilates and a circuit class. Both classes are suitable for mum’s at all fitness levels. Little people are welcome (and encouraged).
In the Pilates class Amy (Physio) will run you through a series of exercises that use a range of small equipment on both reformers and mats depending on the day.
The circuit class is run by Cass (PT & Movement Coach) and will include a range of exercises in a circuit style class.

👉🏻 STRONG BONES - this class is aimed at building strength, balance and movement for those wanting to load their bodies in a safe way.
It is aimed at those over 50 years old and we have designed the program with a view to improving strength, balance and bone density.

👉🏻 REFORMER/MAT PILATES - our reformer classes are here! This class runs for about an hour and will include a group warm up, before the class splitting into two groups. One group will work on the reformer and the other group on a mat, before swapping halfway through the class. You get the best of both worlds and will get a whole body workout.

Can’t wait to see you in class, come along and say hello and try out some of our new options.

Be a good human and tag a friend or hit the share button and tell your friends 🫶🏻

We all know that exercise is good for us, from mental health benefits, weight management, pain relief to improving bone density.

Our bodies are constantly changing, and by doing some resistance based exercise we can encourage an increase in bone density and muscle strength with the added benefit of an improvement in balance.

Women have a higher risk of developing osteoporosis than men, with a sharp decrease in bone density happening around the hormonal changes we experience with menopause.

Our new timetable starts next week, and we have some brand new classes coming your way ✨

Huge thank you to everyone who has joined us for the Beginner Reformer Series (if you missed out, send us a DM and we’ll pop you on the waitlist for next round).

We’re about to launch our reformer/mat classes. It’s the best of both worlds, we do a warm up all together, then you can jump on a mat for half the class and swap halfway. The end result? A great all round workout that will help you build strength, work on flexibility and have a laugh while you’re at it 🙌🏻

Please note; for these classes a basic understanding of reformers is required. If you aren’t sure, please send us a DM to discuss.

Who said exercise had to be a chore? With solutions for every body, get in touch to discuss which might work for you ✨

Training for a marathon? After doing a few herself, Naomi has come up with her 5 top tips for running a marathon.

1. Hydration - making sure you are drinking in the lead up and throughout the race
2. Fuel - Carbohydrates and Protein prior, during and following.
3. Shoes - making sure they fit correctly
4. Outfit - can be worn for long periods of time and doesn't cause any irritation (i've found out the hard way)
5. Enjoy it and take in the moment - it's going to hurt, I'm not going to lie, but in the end the elation will be worth it.

We've got the Wonderland Run in Halls Gap this weekend - good luck to everyone that's getting out there 🙌🏻

BEGINNER REFORMER SERIES IS HERE!

Have you always wanted to try out Reformer Pilates but you have no idea where to start? Are you considering our Reformer/Mat pilates combo classes but you’re not sure what a Reformer is or how to use it?

Our Beginner Reformer Series is the perfect introduction for you to gain confidence and test it all out. Over the course of 5 weeks, you’ll be guided through a series of exercises as a small group with the exercises starting out basic and building over the 5 weeks.

Monday Beginner Series: 4:30pm commencing on 19 August for 5 weeks.
Tuesday Beginner Series: 11:30am commencing on 20 August for 5 weeks.
Wednesday Beginner Series: 6:30am commencing on 21 August for 5 weeks.

How long is the class? 50mins
Cost: $35 per session, paid in full on booking your place ($175 for the 5 week series)
How many in a class: 5 participants

If you’d like more info/to book in please send a DM and we’ll send out all the info you need 🙌🏻

Have you taken a moment outside to enjoy the beautiful sunshine we’ve had this week? ☀️

Have you met Cass yet? She’s bright, she’s bubbly and she knows her stuff.

Personal Trainers are generally trained in programming effective exercises to help you achieve your goals with training, movement and fitness.

Here at Grampians Physio we’re doing things a little different. Cass is our Personal Trainer and Movement coach. Her background in outdoor pursuits combined with her personal training knowledge has landed her somewhere in the middle of both things.

Working with you to determine your key movement goals, abilities and patterns - Cass will design and program a range of ground movements, weight training and get you closer to your movement goals.
Sessions are filled with laughs, a whole bunch of smiles are active muscles. Cass aims to have you leaving every session with a smile on your face and just the right amount of tenderness.

You can book a session with Cass via the website, or simply send through a message and we can help you to find a time. Questions? Comment below or send us a DM.

Super excited to welcome Kieran back to the clinic. You might remember him from last year, and after 6 months in sunny Queensland he’s back with us.

Kieran has extensive experience in strength and conditioning and has a passion for sports related injuries and rehabilitation.

Right now, Kieran has appointments available on a Monday and Thursday evening, and will likely be adding in some weekend appointments in the not too distant future.

We’ve been getting lots of enquires about reformer Pilates. If you’re interested in classes can you please send me a DM with any preferred days/times? We’re finalising the timetable and would love some input.

We’ll be offering a class that is a little bit of everything. Half the class with be on a mat, and half the class will be on a reformer. Halfway through you switch, getting the best of both 💪🏻

Think you know someone who might want to try this out? Be a good friend and them below 👇🏻

Our mat classes are getting busy! Please make sure you book via the website before coming to make sure that we have enough space.

You can purchase an intro pack which entitles you to 5 sessions of yoga or Pilates, at $15 a class it’s an absolute steal.

Do you think you’ll be coming to more than one class a week? Our membership is $33 per week and gives you full access to all of our yoga and Pilates classes.

All of our classes are held at 11A Ararat Road, Stawell at our brand new Movement and Wellbeing Centre.

Naomi is our wonderful Occupational Therapist. She's here to help you maintain your independence, whether it's through home modifications, the use of specialised equipment or advice around how to complete certain tasks.

Naomi predominantly works with Home Care Package providers and NDIS participants.

We’re celebrating the launch of our new space 🎉

Did you know that we now offer:
💥 Physiotherapy
💥 Occupational Therapy
💥 Personal Training
💥 Clinical Exercise/Pilates
💥 Mat & Reformer Pilates

To celebrate some new team members and the launch of our new space we’re offering $10 off all initial Physiotherapy appointments and $10 off any 1:1 Personal Training sessions.

DM for further information or book via the website 🙌🏻

We offer holistic, high quality Physiotherapy to help you live life on your terms.

Each of our Physios are confident in treating a wide range of conditions.

To celebrate our launch of the next clinic this month, we’re dropping the price of our initial consults by $10.

If you’ve been dealing with pain, or feel that you need to see a Physio there’s no better time than now.

Kieran has come back to visit for a few months and has opened up some evening appointments, and Kasey is available Monday through Thursday.

Book via the website or call the clinic on 0435 952 853.

💥 GIVEAWAY TIME!! 💥

We are celebrating the opening of our new Movement & Wellbeing Centre with a LAUNCH PARTY this Friday! Pop into 11A Ararat Road anytime between 3 and 7pm to check out our brand new space!

We will have giveaways on the day {see below} but we are kicking off the celebrations early by giving YOU a chance to win as well!

We have the following to giveaway:
✅ 1 x 4 weeks Yoga & Pilates Membership {valued at $132}
✅ 4 x small group Personal Training sessions {valued at $25 each}
✅ 5 x Pilates Reformer sessions {valued at $28 each}
✅ 1 x Reiki & Sound Healing session {valued at $85}

To get into the draw to win one of these prizes {drawn at random}, you need to:
- Like this post
- Like both AND
- Share this post
- AND tag two friends in this post

Do all four and you’re in the draw! Want extra entries? For every additional friend you tag you’ll get another entry to the draw!! 👏👏

We also have a HUGE DOOR PRIZE for one lucky person who attends our Launch Party on Friday to win:
✨ A Reiki & Sound Healing session with
✨ 4 small group Personal Training sessions with Cass
✨ A beautiful hot/cold pack from
✨ Magnesium bath salts from
✨ A pair of grip socks from

Come and say hi on Friday and all this could be yours!

Prizes for both with be drawn on Friday night 🥳

Come down and visit us in our new home! We’re nearly done with the finishing touches and can’t wait to show you what we’ve been up to 🤩

There will be snacks and giveaways, plus we’ll all be hanging out ready to answer any questions you might have and give you a bit of a tour.

Friday 5th July
3-7pm
11A Ararat Road

Be sure to tag a friend to let them know that it’s on!

Some of the common symptoms of OA are joint pain, swelling, stiffness, and decreased range of motion. The most commonly affected joints are the knees, hips, hands, and spine. Treatments often involve a combination of medication, lifestyle modifications, and Physiotherapy. We, as Physiotherapists play a significant role in managing osteoarthritis by providing tailored exercise programs to improve strength and flexibility, manual therapy where appropriate to reduce pain and enhance joint function, and education on joint protection strategies and activity modifications to reduce symptoms and improve quality of life.

Sick of carrying that niggling injury? I certainly would be.

Did you know we have Physiotherapy appointments available 4 days a week? And for those struggling around work commitments, Kasey works until 6:30 on 2 days of each week.

If you’d like to book head on over to the website, but if you can’t find a time that suits or you’re not sure if Physio is right for you please send a message through.

💥 Applications are open until Thursday for our new admin role 💥

Are you an admin extraordinaire who wants to be part of a close knit team with a stellar vibe?

We’re looking for someone to join our little gang. The role is varied, but includes:
✨ greeting customers as they enter the clinic
✨ answering phone and email enquiries
✨ data entry
✨ invoicing and reconciling payments
✨ helping us justify our coffee consumption
✨ keeping our plants alive
✨ keeping the clinic generally tidy

The role is for up to 16 hours with potential to increase in the future. Hours/days are negotiable.

If this sounds like you or someone you know please get in touch. We are currently shortlisting applicants and will be organising interviews for next week.

Slow progress is still progress. Check back at the end of this week to see what this room turns into.

We appreciate everyone’s patience as we work our way through the renovations and get all of our spaces ready to work out of.

All being well, in about 2 weeks we’ll have all of our spaces ready and will be able to do a big reveal of the building 🤩😍

Hold the phone… literally. We’re looking for an admin extraordinaire to join our crew 🙌🏻

Our team has grown significantly over the last 6 months. And so has our space! We’re officially in our new home at 11A Ararat Rd now and we’re looking for someone to fill an admin space for us. The position at this point in time is up to 16 hours per week, but may have scope to increase going forwards. Hours and days are negotiable.

Responsibilities include:
✨ Greeting patients as they come into the clinic
✨ Answering phones and emails
✨ Processing and reconciling payments
✨ Making appointments
✨ Helping us justify how much coffee we drink
✨ Managing our Facebook and Instagram pages, including content creation (Canva, etc)

Why would you want to join our little crew?
💫 We pride ourselves on being family friendly and flexible to all that it entails
💫 We have a coffee machine in house 😉
💫 Flexible days/hours to work around all the life commitments
💫 Work with a supportive team of genuinely beautiful humans who support each other and have a great vibe in the office

This role would be ideal for a mum who’s dropping someone little off at kinder/school and wants to work in between on 2-3 days. We’re walking distance from Marrang/Cooinda/Stawell West Primary 👣

If this sounds like you send me a DM for a confidential chat about what you’re looking for and what you think you might be able to help us with.

Know someone who might be a great fit? Share the love and send this on 😘

This has got to be one of the easiest times of year for me to get outside. This weather is divine 😍

If you haven’t already been out today do yourself a favour, get your butt out into this beautiful sunshine.

As if you need any more convincing, some of the benefits of time outside listed below;
☀️ 10-30min outside gets Vitamin D going in your system
☀️ time spent outside can reduce symptoms of anxiety and depression
☀️ we should all be active for ideally 30mins on most if not all days of the week to get in the recommended amount of physical activity

Have you been outside today? Tell me what you’ve been up to on this absolutely glorious day in the comments👇🏻

It’s official! We’re in our new space as of this week. Our new home is at 11A Ararat Rd.
We’ve had a lot of renovating to do in our new digs and there’s still some more to be done so we appreciate your patience 🙏

If you have any questions or suggestions for our new space please feel free to get in touch.

For those attending our reformer and mat classes, these will still be at Stawell Fitness for the time being but once the rest of our space is finished we will be moving these down to the new clinic as well.

Some pretty exciting news over here. We’ve had some big planning going on behind the scenes and it’s all starting to come together.

So excited to share all of this with you all. Keep your eyes peeled for some more info over the next week 👀

What do you think is happening? Free Pilates class to the first correct guess, comment below 👇🏻

You’ve got this team 🙌🏻🙌🏻

Hands up who’s had their knee replaced? I often get asked what the role of a Physio is after surgery and what the post op period looks like.

Generally we expect most people to get up the same day as surgery, and if not certainly the next day. Depending on your surgery, you may spend a few days in hospital and you will be seen by a Physiotherapist during your stay.

When you leave hospital you may be given some exercises to do when you go home and you will likely be using crutches. When you get home it’s really important to keep doing your exercises. Most people will also find ice packs helpful in managing pain and swelling.

In the weeks following surgery, a physiotherapist can help guide you as to which exercises to prioritise, how to reduce your pain, and how to progress your walking and stop using crutches.

Are you planning a knee (or hip) replacement in the next few months? Send us a DM and we’ll send you a link to a handout with some of the common exercises and strategies we use to manage pain post op.


gap

There’s always ups and downs, and often it doesn’t quite go as planned. There’s always some good bits though and if you can have a laugh along the way it’s even better 🙌🏻

HAPPY BIRTHDAY TO US 🥳🥳🥳

Grampians Physiotherapy turned 2 this week! I cannot believe how much has happened in such a short time. We’ve had over 250 people come through the door and we’ve completed over 1000 appointments in that time.

I started 2 years ago seeing a couple of patients on a Monday afternoon while I was in town, but still lived in Ballarat. Fast forward to now and I have two beautiful humans working with me across two locations. We’ve bought a company car. We started with Physio, and we’ve added Occupational Therapy, mat Pilates and reformer Pilates is starting in a couple of weeks 💪🏻

Here’s to the next 2 years and many more beyond! 👏🏻🥂