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Monday 7am - 6:30pm Tuesday 7am - 6:30pm Wednesday 7am - 6:30pm Thursday 7am - 6:30pm Friday 7am - 6:30pm

The Fit Lab Allied Health Centre

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Toowoomba, QLD
The Fit Lab Allied Health Centre

Our experts offer a holistic approach in Exercise Physiology, Physiotherapy and Dietitian services.

22/10/2025

🏋️‍♀️ Welcome to the Team! 🩺

We’re thrilled to welcome our newest Sports Physiotherapist, Gabby Willis to the Allied Health team! With over 10 years of experience supporting elite athletes, as well as additional training in dry needling and dance physiotherapy, Gabby brings a wealth of knowledge, passion, and precision to every movement.

Whether you're on the field or the stage, you're in expert hands 🏈⚽️ 💪🩰

Book an appointment online with Gabby (link in bio) or give us a call 4638 7645.

20/10/2025

🏃‍♂️ Growing pains or something more?
Learn how early physiotherapy can keep kids active, pain-free, and confident on the field either by checking out the blog, available in our bio, or book an appointment with one of our physios.

17/10/2025

🏃‍♀️ Mobility vs Flexibility: Why Athletes Need Both

Ever been told to “stretch more” to improve performance — but still feel stiff or restricted?
That’s because flexibility and mobility aren’t the same thing 👇

🦵 Flexibility is about your muscles — how far they can lengthen.
🔁 Mobility is about your joints — how well they move through their range of motion.

Both are essential for athletes, but in different ways:
✅ Better movement control and efficiency
✅ Reduced risk of injury
✅ Improved strength and power
✅ Faster recovery after training or games

If you’ve got good flexibility but poor mobility, you might be able to stretch far — but not move efficiently under load. On the other hand, great mobility without flexibility can still limit your performance.

Here’s how to work on both 👇
Do dynamic stretches before training (leg swings, lunges with twist)
Add mobility drills (hip openers, thoracic rotations)
Use foam rolling for tight muscles
Train strength through full range (deep squats, RDLs)
Finish with static stretches to maintain muscle length

Both flexibility and mobility help your body move better, feel better, and perform better.
It’s not just about touching your toes — it’s about moving well.

14/10/2025

Your joints work hard every day — whether you're walking, lifting, stretching, or simply sitting.

Keeping them strong and pain-free starts with small, consistent habits. Here’s what our allied health team recommends:

✨ Your joints deserve care — every day.
If you're experiencing stiffness or discomfort, our allied health professionals can help with tailored advice and treatment.

12/10/2025

Many people experience bloating in the days leading up to their period — that uncomfortable, heavy feeling in your belly or even puffiness in your limbs. But why does it happen?

🌀 The Cause:
Hormonal changes during the week before your period, especially fluctuations in estrogen and progesterone, can lead to water retention and slower digestion, causing bloating and that “puffy” feeling.
💡 What Can Help:
Here are some clinically-backed tips from our allied health team to help ease the discomfort:
✅ Eat potassium-rich foods like bananas, avocados & leafy greens to balance sodium and reduce water retention.
✅ Limit salty and processed foods — they can worsen bloating.
✅ Stay hydrated — drinking water actually helps flush out excess fluid.
✅ Move your body — gentle exercise supports digestion and circulation.
✅ Reduce stress — try yoga, meditation or deep breathing. Stress can amplify PMS symptoms.
✅ Sleep well — aim for 7–9 hours to help regulate hormones.

09/10/2025

🌬️ Safe Activities for COPD – Support Lung Health & Energy

Living with COPD doesn’t mean you need to avoid movement. In fact, the right kind of exercise can help you manage breathlessness, improve stamina, and maintain independence.

✅ Why exercise matters for COPD:
Keeps your muscles strong, so your body uses oxygen more efficiently
Supports circulation and energy levels
Helps manage symptoms like fatigue and breathlessness
Boosts mood and quality of life
⚠️ Tips before you start:
Always pace yourself and listen to your body
Break activity into smaller bouts if needed
Use pursed-lip breathing during exertion to reduce breathlessness
Speak with your GP, physio, or exercise physiologist before starting something new
💡 Gentle, consistent movement is key — it’s not about intensity, it’s about building confidence and maintaining daily function.

07/10/2025

Think your 9–5 desk job is wrecking your back just because you don’t sit “perfectly”? Let’s clear the air – swipe to learn the truth about posture.

Tips for Workdays
💡 Switch positions often (set reminders)
💡 Stand up or walk every 30–60 mins
💡 Stretch and mobilise key areas (neck, shoulders, hips)
💡 Strength training supports long-term spine health
👉 Remember: a strong, adaptable spine is better than a “perfect” posture.

05/10/2025

💦 Electrolytes for Athletes – Do You Really Need Them?

Electrolytes (sodium, potassium, magnesium, calcium) are key for muscle function, hydration and recovery — but not every training session requires them.
👉 When water is enough:
Workouts under 60 mins
Light to moderate training
Cool weather conditions
Lower sweat losses

👉 When electrolytes matter most:
High-intensity exercise lasting >60–90 mins
Training or competing in hot, humid weather
Multiple sessions in the same day (e.g. tournaments, double training)
If you’re a “salty sweater” (you see white streaks on your clothes/skin after exercise)

💡 Practical tips:
You don’t always need a sports drink — sometimes foods like bananas, pretzels, or milk drinks can replace electrolytes enough.
If you do use electrolyte powders/drinks, ensure it’s not overloaded with sugar.
Alternate water and electrolytes during long training sessions to balance hydration and energy.

⚡ Bottom line:
For most training sessions, water is all you need. But in longer, hotter, and sweatier sessions, electrolytes can help maintain performance and reduce your risk of cramping.

02/10/2025

💧 Summer is almost here, so let's make sure you're drinking enough water!

Staying hydrated isn’t just about quenching thirst — it supports:
Energy levels
Digestion
Joint and muscle health
Overall wellbeing

☀️ Why it matters in summer:
Dehydration can lead to fatigue, dizziness, headaches, and poor physical performance — and it happens faster in hot weather or during exercise.

💡 How to make sure you’re getting enough:
Aim for 2-3L of water per day, more if you’re exercising or it’s extremely hot
Carry a reusable water bottle wherever you go
Add fruit or spices/herbs for flavour if plain water feels boring
Set reminders or make it part of your routine (e.g., a glass before each meal)

✅ Staying hydrated is one of the simplest ways to feel better, move easier, and support your body through the warmer months.

30/09/2025

🔥 Menopause & Metabolism – what’s really happening in your body

As oestrogen declines during menopause, your metabolism and muscle mass can decrease, leading to changes in fat distribution, insulin sensitivity, and energy levels. But this doesn’t mean you’re powerless!

✨ Combine nutrition, strength training, and lifestyle strategies like sleep, stress management, and regular activity to feel stronger, healthier, and more energetic through menopause!

29/09/2025

💪 Stay active & protect your joints at home!

Exercise is one of the most effective ways to reduce pain, improve mobility, and support daily activities for people with osteoarthritis. Here’s why it helps:

Strengthens muscles around your joints → reduces pressure and pain
Improves flexibility → easier movement and daily tasks
Boosts mood & energy → helps manage chronic pain

⚠️ Safety tips:
Warm up & cool down
Avoid sharp joint pain
Use support if needed (chair, wall, resistance bands)
Focus on consistency over intensity

Start slow, listen to your body, and make movement part of your routine! Book an appointment with one of our Accredited Exercise Physiologist for an individualised home exercise plan.

Address

Shop 6, 231 James Street
Toowoomba, QLD
4350

Opening Hours

Monday	7am - 6:30pm
Tuesday	7am - 6:30pm
Wednesday	7am - 6:30pm
Thursday	7am - 6:30pm
Friday	7am - 6:30pm

Telephone

+61746387645

Website

http://beacons.ai/thefitlaballiedhealth

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