RX Physiotherapy Shellharbour

12/12/2025

🔥 The Sauna Habit: Recovery Meets Longevity

It’s not just about sweating it out — the sauna is one of the most underrated tools for recovery, performance, and long-term health.

📊 The Science Says:
• Regular sauna use can reduce all-cause mortality by up to 40%.
• It supports cardiovascular health, brain function, and recovery.
• The effects compound — think of it like strength training for your circulatory system.
🔥 The Sweet Spot:
• 3–4 sessions per week
• 15–20 minutes per session
• Around 80°C

💧 Why It Works:
When you heat up, your body adapts — blood flow improves, inflammation drops, and your nervous system learns how to relax under pressure. That means better sleep, calmer stress response, and more efficient recovery from training or pain.

At Hustle Hut Health, we see it as part of the bigger picture — where strength, recovery, and longevity all connect.

🌡️ The sauna isn’t just a luxury — it’s a science-backed reset button for your body and mind.

Have you tried pairing sauna + cold plunge? Let’s just say your mitochondria will thank you.

👉 Click here to get started: https://hustlehuthealth.com.au/

10/12/2025

Your liver can store about 100g of glucose — but your muscles can store 300–500g.⁠
That’s 3–5x more.⁠
⁠
So when you lift weights, you’re not just “getting toned.”⁠
You’re literally upgrading your body’s ability to manage energy.⁠
⁠
More muscle =⁠
✅ More glucose safely stored (instead of floating in your bloodstream)⁠
✅ Lower insulin resistance⁠
✅ Fewer blood sugar crashes⁠
✅ A faster, steadier metabolism⁠
⁠
Low muscle mass?⁠
⁠
That’s like running out of storage on your phone — your system gets glitchy, overloaded, and starts saving the wrong things (hello, fat storage 👋).⁠
⁠
Every rep you lift builds the engine that keeps your energy stable, your hormones balanced, and your health span long.⁠
⁠
So no, you’re not “too old to lift.”⁠
You’re just too smart not to.⁠
⁠
👉 Click link in bio to get started!

27/11/2025

⛳ GOLFERS — What If the Pain You Ignore Is Costing You Your Best Game?

You know that feeling…

That one tight hip that ruins your rotation.

That shoulder pinch that shows up exactly when you’re about to crush your drive.

That knee that wobbles on the downswing and steals your power.

Those little aches you “push through” — until suddenly your whole game feels off.
And the worst part?

You know you could be playing better… if your body just kept up.

Here’s the truth👇

Your swing isn’t the problem.

Your biomechanics are.

And that is fixable.

🧠 The Relief

Our physio Trent is TPI Certified — trained specifically in how a golfer’s body should move, and what happens when it doesn’t.

He doesn’t guess.

He measures. He treats. He improves the exact parts of your body that are holding your game back.

With Trent, you get:
✔️ A golf-specific mobility + strength assessment
✔️ Treatment tailored to your swing mechanics
✔️ A clear plan to improve rotation, stability, and power
✔️ Results that show up where it matters — on the course

🏌️‍♂️ If you want:
• More distance
• More consistency
• Less pain mid-round
• A body that actually supports your game
Then stop fighting your body — fix it.
Book with Trent today and feel the difference on your next 18.

📍 RX Physio
👤 TPI-Certified Physiotherapist

🔗 Book now - https://book.nookal.com/bookings/book/9c8b3d34-c1Ce-F1Cb-1A1e-B43bC4ddd5C9/practitioner

06/10/2025

Ever wondered why your golf swing feels stiff, painful, or just not as powerful as it could be?

In this week’s RX Physiotherapy Podcast, April chats with Trent Cooksley, physiotherapist and former competitive golfer, about how physiotherapy can boost golf performance and prevent injuries.

From lower back pain and golfer’s elbow to improving mobility, strength, and swing efficiency, Trent shares practical insights every golfer, amateur or pro, needs to know.

🎙️ Tune in and discover:

✔️ The most common golf injuries (and how to avoid them)
✔️ Why flexibility & mobility matter for your swing
✔️ The top 3 exercises every golfer should be doing

Listen now on any of your favourite podcast platforms and take your game to the next level.

15/08/2025

While you're foam rolling and stretching for 30 minutes after training, elite athletes are using a 2,000-year-old recovery method that cuts their recovery time in half.

It's called contrast therapy - and it's the closest thing to a legal performance enhancer you'll ever find.

Here's what happens when you alternate between extreme heat and ice-cold immersion:

Your blood vessels become like high-performance pumps, rapidly dilating and constricting. This creates a "vascular workout" that flushes metabolic waste from your muscles 3x faster than passive recovery.

The result? You wake up feeling like you never even trained.

The Finnish have known this secret for centuries. Their elite athletes routinely dominate endurance sports, and contrast therapy is a non-negotiable part of their training culture.

The 3-Phase Protocol That Changes Everything:
• Phase 1: 15 minutes in 160-180°F sauna (triggers massive vasodilation)
• Phase 2: 2-3 minutes in 50-55°F cold plunge (forces rapid vasoconstriction)
• Phase 3: Repeat 3-4 cycles for maximum vascular training effect

But here's the kicker - most athletes get the timing completely wrong. They either stay too long in the heat, not long enough in the cold, or skip the critical transition phases that amplify the benefits.

The difference between random hot/cold exposure and strategic contrast therapy is like the difference between a gentle jog and sprint intervals.

Your competitors are still soaking in ice baths for 20 minutes, wondering why they're not recovering faster. Meanwhile, you could be unlocking recovery speeds that feel almost supernatural.

Ready to discover the exact protocol that turns your recovery into your secret weapon?

👉 Click here to get started: https://hustlehuthealth.com.au/

08/08/2025

You push through "tired" days. You train when you "feel fine." You rest when you "think" you need it.

Meanwhile, elite athletes are using data to make recovery decisions that would blow your mind.

Here's the harsh reality: Your feelings lie to you.

That "good energy" you felt before yesterday's disastrous training session? Your nervous system was already in the red zone. That "I'm fine" mentality that led to your last injury? Your body was sending warning signals for weeks.

The game-changers aren't guessing - they're measuring.

Heart Rate Variability. Sleep quality scores. Readiness metrics. Stress markers. They know exactly when to push hard, when to pull back, and when to completely shut it down.

The 4 Recovery Metrics That Separate Smart Athletes from Broken Ones:
• HRV Trends - Your nervous system's daily report card
• Sleep Efficiency - Quality matters more than quantity
• Subjective Wellness Scores - Your body's honest feedback loop
• Training Load Balance - Are you building or breaking down?

But here's where most athletes screw up: they collect data but don't know how to interpret it. They see numbers going down and panic. They ignore warning signs because they "have a game this weekend."

The difference between data collection and intelligent recovery is like the difference between owning a Ferrari and knowing how to drive it.

Your Whoop, Oura Ring, is only as good as your ability to make smart decisions with the information it provides.

Stop training blind. Stop guessing if you're recovered. Stop learning the hard way that your body was trying to warn you.

Ready to discover how to turn your recovery data into your ultimate competitive advantage?

👉 Click here to get started: https://hustlehuthealth.com.au/

07/08/2025

MiGel Study The MiGel study is a clinical trial to investigate the potential effect of a topical medication for the treatment of vulval/vaginal pain with sexual activity. Participants in the study need to be living in Australia, women aged 30 and over who also; have experienced pain in or around the...

31/07/2025

You're doing everything right in the gym.

Perfect form on your squats. Hitting your protein targets. Following your program to the letter.

But here's what nobody talks about...

While you're obsessing over sets and reps, there's something sabotaging your gains every single night. Something that's quietly stealing your strength, slowing your recovery, and keeping you stuck in that frustrating plateau.

Most people think it's their genetics. Or their age. Or that they need to train harder.

They're wrong.

The real culprit is happening in those 7-8 hours when you think nothing important is going on. When you're just "lying there doing nothing."

Turns out, your body's most critical repair work happens in the dark. This is when your muscles actually grow. When torn fibers rebuild stronger. When your nervous system resets for tomorrow's session.

Skip this process, and you're basically tearing down your body without giving it the tools to rebuild.

That nagging shoulder pain that won't go away? That's your body crying out for repair time.

Those weights that felt heavy last week and still feel heavy this week? That's incomplete recovery talking.

That afternoon crash that makes you want to skip the gym entirely? That's your hormones completely out of whack.

Here's the thing most trainers won't tell you - you can have the perfect workout plan, but if you're not prioritizing what happens after you leave the gym, you're fighting an uphill battle.

Your body doesn't get stronger during your workout. It gets stronger during recovery.

And the deepest, most restorative recovery happens when you're fast asleep.

👉 Click here to get started: https://hustlehuthealth.com.au/

22/07/2025

🏋️‍♀️ Welcome to Hustle Hut Health! 🌟

HHH is a 2-story, 650sqm boutique gym & physio clinic that's open 24/7 in Shellharbour, on the highway! Co founded by April & Taryn - (physiotherapist & personal trainer) who shared a love for long term health and a vision for changing the way people look at exercise.

What makes us different?
✨ 5 experienced physios & trainers who actually care
✨ STRICT NO EGO POLICY - because fitness is about loving your body with movement, not just how you look
✨ Recovery paradise: ice baths & saunas 🧊🔥
✨ Personalised programs that work for YOUR life

Our mission? Flip the script on toxic gym culture!

❌ No burnout
❌ No self-criticism
❌ No judgment

✅ MORE health education
✅ MORE enjoyment
✅ MORE long-term results

We're building a community-first space where you feel supported, accepted, and genuinely excited about your health journey.

Whether you're recovering from injury, starting fresh, or leveling up - our expert team has your back with boutique facilities and personalised care.

13/07/2025

We’re hiring! RX Physiotherapy Shellharbour is looking for an experienced, growth-minded physio ready to level up in a supportive, purpose-driven team.

💥 $100–$150K | 🧠30 hr caseload | 🧊 Sauna + plunge | 🏋️‍♀️650sqm Gym on site

🌱 Team Leader Pathway available within 6 months for the right person

🦴 Work with sports injuries, hypermobility, TMJ & complex MSK
🤖 AI note-taking saves you HOURS
❤️ No egos. Just good people doing great work.

🚀 Sound like you? Apply via the link below or Email through your resume info@hustlehuthealth.com.au

🔗 rxphysioshellharbour.com.au/about-us/careers-rx-physiotherapy
https://www.seek.com.au/job/84921179

Join RX Physiotherapy Shellharbour! Up to $150K, Sports, TMJ & hypermobility focus, gym + recovery access, career growth. Apply now!

10/07/2025

Every decade without strength training leads to a 15% drop in your metabolic rate.
Let that sink in. 🧠🔥

Struggling with weight gain that doesn’t make sense?
Feeling like your energy’s disappeared no matter how much sleep you get?

It’s not just ageing—it’s muscle loss.

As muscle declines, so does your metabolism. That’s why lifting isn’t just about getting strong—it’s about keeping your body working for you, not against you.

At Hustle Hut, we train smarter, build strength, and help you feel more alive—at every age.

Start now. Stay strong. Keep your fire burning. 🔥

👉 Click here to get started: https://hustlehuthealth.com.au/