Synergy Fitness And Physiotherapy

Synergy Fitness And Physiotherapy Changing your life through movement

The synergy of fitness and physiotherapy will optimise your he There is never enough rehabilitation.

The synergy of fitness and physiotherapy will optimise your health journey, for long lasting high quality results, to transform your health, and life. Synergy Fitness and Physio is dedicated to transforming your physical health to improve your quality of life. Synergy is where fitness meets physiotherapy, and is the undeniable link that must exist between physiotherapy and fitness, for you to be pain free, fitter, stronger, healthier, and happier, for the long term. As we have moved through our own fitness journey, and helped others along their way, we have found a consistent trend with high intensity training for the general population. This inevitably causes injury, which can put someone out of action for months, years, or even a lifetime. Here at synergy, we are dedicated to maintaining both a high intensity-training schedule (doing all the things you wish to), whilst also maintaining good health, high energy, and a life that is thriving. Alternatively, most aches and pains within the general population are easily avoidable. We have found that if everyone could be a little stronger and more mobile, it would eliminate majority of the general aches and pains of a work environment and sedentary lifestyle. It isn’t a surprise that people are moving less with technological advancement, however humans are made to move. This and this alone is the cause most aches and pains. As a result, if you do have an injury, whether it be from inactivity or high intensity training, Synergy will ensure you are exercising optimally, with appropriate recovery, to make long lasting changes, for not only your aches and pains, but your general health and wellbeing. So what can we do for you? At synergy we offer a range of services to accommodate your problems, and reach your goals.

A bowl of this homemade soup is a wonderful meal to enjoy during the holidays. It’s low carb and filled with protein and...
31/12/2025

A bowl of this homemade soup is a wonderful meal to enjoy during the holidays. It’s low carb and filled with protein and veggies to power your day and curb your cravings. Best of all it’s made in the slow cooker, so preparation is quick and easy.

What you need
Serves 8

2 organic, free range chicken breasts
1 (28oz) can diced, fire roasted tomatoes
1 (4oz) can green chiles, chopped
1 yellow onion, chopped
2 cloves garlic, minced
1 head cauliflower, shredded
32 oz organic, free range chicken broth
2 teaspoons ground cumin
dash of sea salt and pepper
¼ cup fresh cilantro, chopped
2 avocados
Tajin seasoning for garnish

Instructions

1. Combine all of the ingredients, except the cilantro, avocado and tajin, in a slow cooker. Cover and cook on high for 3 hours.

2. Remove the chicken breasts from the slow cooker. Shred with a fork and then return to the slow cooker.

3. Garnish each bowl with a sprinkle of cilantro, a few slices of avocado and a dash of tajin. Enjoy!

Nutrition
One serving equals 178 calories, 11g fat, 414mg sodium, 20g carbohydrate, 6g fiber, and 25g protein.

29/12/2025

Got shoulder pain?

Modify your training to get back to 100%. Don't just work through pain, especially if it is severe.

Get expert advice to make sure you're exercising correctly, modifying the workout adequately, and still getting an effective session for muscle building!

🎄✨ Merry Christmas & Happy New Year from the Synergy Team! ✨🎄We’re incredibly grateful to all our amazing clients who ch...
24/12/2025

🎄✨ Merry Christmas & Happy New Year from the Synergy Team! ✨🎄

We’re incredibly grateful to all our amazing clients who chose to train with us and trust us with their physiotherapy care this year 🙏💙

Thank you for your support, commitment, and energy — it truly means everything to us!

Wishing you and your families a Merry Christmas and a Happy New Year filled with health, happiness, and strength 💪🎆✨️

Here’s to an even better 2026!

24/12/2025

Shoulder feeling 80-90% recovered, but something is missing? Still getting a ni**le especially when you load the shoulder too much? Make sure to cover all bases, and perform some upper back strengthening to ensure you get back to 100%.

If you are a lover of teriyaki then these subtly sweet meatballs are right up your alley! These make a wonderful appetiz...
24/12/2025

If you are a lover of teriyaki then these subtly sweet meatballs are right up your alley! These make a wonderful appetizer for your holiday party.

Feel free to use liquid stevia rather than the honey if you are looking for an extremely low sugar dish. However, for most of us, this small amount of healthful, raw honey is perfectly A-OK and beneficial.

Serve these tasty meatballs up as an appetizer or serve over arugula or spaghetti squash for a small, fitness-minded meal. Enjoy!

What you need
Serves 5

1 tablespoon garlic, minced
2 tablespoons ginger, minced
¼ cup scallions, minced, plus more for garnish
1 pound ground beef
1 teaspoon sea salt
1 tablespoon toasted sesame oil
3 tablespoons coconut aminos
1 tablespoon raw honey
1 tablespoon white wine vinegar
½ teaspoon arrowroot starch
3 tablespoons water
1 tablespoon sesame seeds

Instructions

1. Combine the garlic, ginger and scallions in a food processor. Pulse until well combined and finely minced.

2. Transfer the garlic mixture to a large bowl and add the ground beef and sea salt. Use your hands to mix until well combined. Form the mixture into 20 meatballs, about an inch in diameter.

3. Place a large skillet over medium-high heat and add the sesame oil. Add the meatballs and cook, shaking often, until browned on all sides and cooked through. Remove the meatballs and set aside on a plate.

4. Add the coconut aminos, honey and vinegar to the skillet. In a small bowl whisk the arrowroot starch and water together until fully dissolved. Add to the skillet, mix and simmer until the mixture has thickened, about 2 minutes. Return the meatballs to the skillet and cover in the sauce. Serve immediately, garnish with scallions and sesame seeds.

Nutrition
Four Meatballs equals: 189 calories, 7g fat, 372mg sodium, 6g carbohydrate, 3g fiber, 2g sugar and 23g protein.

23/12/2025



Hack Squat Form Check ✅

1️⃣ Feet slightly forward & shoulder-width to hit quads without stressing knees
2️⃣ Keep your lower back glued to the pad the whole rep
3️⃣ Control the descent — don’t bounce out of the bottom
4️⃣ Drive through mid-foot/heels and fully extend at the top

Train smart, not just heavy.
Save this & try it next leg day 💪

⭐️⭐️⭐️⭐️⭐️Get "pain relief in a phenomenal and positive environment" -our client Ian experienced this and you can too!Di...
22/12/2025

⭐️⭐️⭐️⭐️⭐️

Get "pain relief in a phenomenal and positive environment" -our client Ian experienced this and you can too!

Direct message us now to book in for 2026 ♾️👇

18/12/2025

Your doing it all wrong! Don't rehabilitate with bad form. It isn't as easy as it seems. Be sure to prioritise technique always, but especially during rehabilitation.

Say what?! Mac and cheese without the traditional noodles! This is a recipe that kids and adults alike will love! Spaghe...
17/12/2025

Say what?! Mac and cheese without the traditional noodles! This is a recipe that kids and adults alike will love! Spaghetti squash is a fantastic replacement for traditional noodles – make it a habit to use these tender, squash noodles in all of your favorite pasta recipes. Enjoy!

What you need
Serves 6

1 large spaghetti squash
1 teaspoon olive oil
Sea salt
Black pepper
2 cups broccoli florets, steamed
1 Tablespoon coconut oil
1 Tablespoon coconut flour
1 cup coconut milk
1 cup reduced-fat cheddar cheese, shredded
½ cup grated parmesan, plus 1 teaspoon grated Parmesan as optional garnish
Salt and pepper, to taste
1 teaspoon red pepper flakes, optional garnish

Instructions

1. Preheat oven to 400ºF. Cut the spaghetti squash in half. Scoop out and discard the seeds. Spray the center of both halves of the squash with cooking spray, and place the cut side up on a cookie sheet. Roast until tender when pierced with a knife, about 50 minutes.

2. Remove the squash from the oven, and let cool. Once it’s safe to handle, scrape the flesh into a large bowl. Add the steamed broccoli florets to the bowl, and set aside.

3. In a large saucepan, melt the coconut oil on medium heat, and whisk in the coconut flour. Add the coconut milk, and whisk quickly. Turn heat down to low, add the cheddar and ½ cup grated Parmesan to the saucepan, and stir until melted. Remove from heat.

4. Pour the cheese sauce over the spaghetti squash and broccoli mixture, and toss until all the squash is covered.

5. Dish into 4 portion, and top off with the salt and pepper to taste plus red pepper flakes and extra Parmesan if you wish!

Nutrition
One serving equals 290 calories, 23g fat, 360mg sodium, 10g carbohydrate, 2g fiber, and 14g protein

Protein isn’t optional — it’s essential. 💪1️⃣ Muscle GrowthProtein provides the amino acids your body needs to build and...
15/12/2025

Protein isn’t optional — it’s essential. 💪

1️⃣ Muscle Growth
Protein provides the amino acids your body needs to build and maintain lean muscle, especially when combined with resistance training. Adequate intake supports strength gains, recovery, and long-term performance.

2️⃣ Weight Loss
Protein increases satiety, helping you feel fuller for longer and reducing unnecessary snacking. It also has a higher thermic effect, meaning your body burns more calories digesting it compared to fats and carbs.

3️⃣ Tissue Repair
From muscles and tendons to skin and organs, protein is vital for repairing and rebuilding tissue. This is especially important after training, injury, or periods of physical stress.

📍 Train smarter. Recover better. Fuel with purpose.
Synergy Fitness | Physio

11/12/2025

🎉🎄DECEMBER CHRISTMAS SPECIAL WORKOUT OF MONTH!🎊✨️

is in the lead with 2m57s !!

How fast can you complete this mini Christmas workout??? Give it a crack !!

It really is a time to be jolly! But not lazy 😜

Address

4/148 Great Western Highway Westmead
Sydney, NSW
2145

Opening Hours

Monday 5am - 10pm
Tuesday 9am - 10pm
Wednesday 5am - 5pm
Thursday 9am - 10pm
Friday 9am - 10pm
Saturday 9am - 5pm
Sunday 9am - 1pm

Telephone

+61430123840

Website

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