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.

22/11/2025

Physiotherapy can help a variety of issues! Pain, rehabilitation, and overall improved health and well-being are of upmost importance. If you need assistance by any means, contact us!

Warning: Only make this recipe if you want to take your taste buds on a seriously wild ride! The spice and flavors in th...
19/11/2025

Warning: Only make this recipe if you want to take your taste buds on a seriously wild ride! The spice and flavors in this Cajun Grilled Shrimp are on full blast!

I highly recommend serving this firecracker shrimp over cauliflower rice dressed in lemon juice for cooling, calming flavors that create the perfect balance for spicy shrimp.

The shrimp grills very quickly, so be sure to have everything else prepared and ready to be served before you get those shrimps on the barbie… :-)

What you need
Serves 4

For the Cajun Spice Blend:

1 teaspoon sea salt
1 teaspoon garlic powder
1 teaspoon smoked paprika
½ teaspoon ground black pepper
½ teaspoon onion powder
½ teaspoon ground cayenne powder
¾ teaspoon dried oregano
¾ teaspoon dried thyme
¼ teaspoon red pepper flakes

For the Shrimp:

2 Tablespoons olive oil
20 extra large shrimp, peeled and deveined

For the Cilantro Dressing:

1 Tablespoon coconut oil
¼ cup fresh cilantro, minced
3 Tablespoons lemon juice
2 Tablespoons scallions, whites only, minced
¼ teaspoon Worcestershire sauce

Instructions

1. In a large bowl combine the spice blend and mix well. Add the olive oil and shrimp and toss until well coated.

2. Preheat a grill or grill pan over medium-high heat. Skewer the shrimp by poking through the thickest part of the shrimp and also through the tail, so that it is secured in two places. Grill for about 7 minutes, turning halfway through, until cooked through.

3. In a medium bowl combine the cilantro dressing ingredients. Brush the dressing over the cooked shrimp and serve immediately. Enjoy!

Nutrition
One serving equals 202 calories, 12g fat, 2g carbohydrate, 1g sugar, 716mg sodium, 1g fiber, and 21g protein.

18/11/2025



After you've hit your heavy press movements, pec flies are a must!

Here's an incline cable variation you should give a try, especially good for getting the upper chest working.

♾️ Keep the chest up, shoulders back and down, to minimise tension on the shoulders.

♾️ Hold for a second at the top and the bottom to emphasise the shortening and lengthening of the chest.

♾️ Push it! You can see i go super close to failure. This is an essential component when training for maximum results.

17/11/2025

Performing lumbar extension based exercises if you have pain during lumbar flexion is a simple and easy trick to decrease pain! By performing this movement, your doing the opposite of what hurts, and by doing so, this decreases pain through the lumbar spine, disc, and potentially nerve. If you need further assistance, feel free to message us!

⭐️⭐️⭐️⭐️⭐️In only 3 months, DOM is DOWN over 5KG and STRONGER than EVER!Weekly Physio and 3 × PT sessions with Kosta per...
13/11/2025

⭐️⭐️⭐️⭐️⭐️

In only 3 months, DOM is DOWN over 5KG and STRONGER than EVER!

Weekly Physio and 3 × PT sessions with Kosta per week means the gains just keep coming.

Be like Dom, take action. Book your FREE 30-minute fitness consultation with one of our coaches today 💪 👇

12/11/2025

Stop waiting for “next year” — your goals start NOW 💪
Book PT before Dec 1st and get your first session FREE + a 2026 discount!
Limited spots. DM us today! ⚡

Let’s enjoy a little bit of chocolate, shall we? Dark chocolate that is sweetened with zero-calorie stevia (rather than ...
12/11/2025

Let’s enjoy a little bit of chocolate, shall we? Dark chocolate that is sweetened with zero-calorie stevia (rather than refined sugar) is an innocent way to get your chocolate fix without throwing your fitness results away. If you’re a chocolate lover then give this low sugar chocolate a try, and swap it out for sugar-loaded chocolate whenever possible.

While fresh figs are surely sweet enough on their own, dipping them in dark chocolate makes an elegant, pretty dessert. And it’s a wonderful way to enjoy a bite of chocolate!

What you need
Servings: 18

9 oz stevia-sweetened dark chocolate chips, 55% cocoa (Lily’s brand)
2 Tablespoons coconut oil
18 fresh, ripe figs

Instructions

1. Place the chocolate and coconut oil in a small saucepan and place in a skillet with an inch of water. Heat over medium, stirring often until smooth. Remove from heat and cool to room temperature.

2. Wash the figs and cut off the tough stems. Prepare a large plate or tray by covering with parchment paper. Dip the figs in the chocolate and place on the prepared plate. Chill in the fridge for 10 minutes.

3. Dip a fork into the remaining melted chocolate and make drizzle lines across the chocolate covered figs. Return to the fridge to harden. Eat within a day or two. Enjoy!

Nutrition
One chocolate fig equals: 116 calories, 5g fat, 19g carbohydrate, 9g sugar, 1mg sodium, 4g fiber, and 2g protein.

11/11/2025

No home exercise program from your physio? You're doing it wrong! Be sure to take the advice from your physiotherapist, and perform your exercises at home, to achieve your goals!

Amar started training with me in 2019 and stays fit and strong, crushing four 45-minute PT sessions per week. Although...
09/11/2025



Amar started training with me in 2019 and stays fit and strong, crushing four 45-minute PT sessions per week. Although diet sometimes can be a challenge, he never gives up and always strives to make progress even after all these years.

Down 7kg this year and steadily decreasing at a consistent rate.

08/11/2025

Patients all the time tell us how we’re different. Sometimes we forget that services between clinic, even if it’s the same profession, can differ dramatically. If you haven’t seen benefit from other health care clinics, check us out and see how we can help!

Who doesn’t love crispy orange chicken? Forget the restaurant. Now you can stay in and make it yourself at home. Rest as...
05/11/2025

Who doesn’t love crispy orange chicken? Forget the restaurant. Now you can stay in and make it yourself at home. Rest assured that this meal is filled with healthy ingredients that will not derail your fitness results.

What you need
Servings: 6

1/2 cup orange juice concentrate (fruit only) 
3 Tablespoons coconut aminos
1 Tablespoon olive oil
Zest from one orange
3 cloves garlic, minced
Dash red pepper flakes
2 packets Stevia
1 tablespoon coconut oil
2.5 lbs boneless skinless chicken thigh, cut into bite sized pieces
Dash salt and pepper
Dash granulated onion
1 tablespoon sesame seeds
3 green onions, chopped

Instructions

1. Combine the orange juice concentrate, coconut aminos, olive oil, orange zest, red pepper flakes and Stevia in a small bowl. Mix well and set aside.

2. In a large skillet, heat the coconut oil on medium-high.

3. Generously season the chicken pieces with salt, pepper and granulated onion. Add chicken to hot skillet and brown on all sides.

4. When chicken is almost fully cooked, add the orange sauce, stirring to coat all of the chicken. Cook, uncovered, simmering the sauce until thickened and fully sticking to the chicken.

5. Garnish with sesame seeds and freshly chopped green onion.

Nutrition
One serving equals: 282 calories, 12g fat, 505mg sodium, 12g carbs, 1g fiber, 35g protein

04/11/2025



A staple in any good strength/muscle building routine is the deadlift. Here I'm doing stiff legged deadlifts with a barbell, using a variety of deadlifts is a good way to train your legs and your lower back effectively.

-Keep the bar close to your body. Squeeze the bar tight and lock im before you even lift the bar. Control the weight, through all phases of the movement.

- Deadlifts are one of the most functional exercises as they are literally bending down to pick something up, with an organised spine (good posture/straight back)

- If you lift and you don't deadlift, you are infact missing out. Deadlifting is not dangerous when executed properly. Let us know if you need some assistance with your Technique we are always happy to help 😁

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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