Spotlight: Belinda Beck’s LIFTMOR Program
The LIFTMOR Program (Lifting Intervention for Training Muscle and Osteoporosis Rehabilitation), developed by Professor Belinda Beck, is a ground-breaking exercise approach designed to improve bone health in older adults, particularly postmenopausal women with low bone mass or osteoporosis. Unlike traditional low-intensity routines, LIFTMOR uses high-intensity resistance and impact training to stimulate bone growth safely and effectively.
Participants perform compound lifts such as deadlifts, squats, overhead presses, and impact movements at
80–85% of their one-repetition maximum, twice per week for eight months. The results? Significant improvements in bone mineral density at the spine and hip, increased strength, better posture, and reduced fall risk—all achieved without reported injuries when supervised correctly.
The success of LIFTMOR has shifted the paradigm in osteoporosis management, proving that heavy, targeted loading under professional supervision is not only safe but essential for bone health. This evidence-based method forms the foundation of programs like Onero™, now delivered worldwide.
Key takeaway: Strong bones need strong stimulus—progressive, supervised strength training is the key to resilience and longevity.
What’s happening in the Club
- NEW Equipment arriving in February!
- Combo leg curl/leg extension machine. Adjustable incline/decline bench.
- Disabled bathroom is now complete!
- Christmas party Sunday 14th December 2025 from 3 pm onwards at the Sackville Hotel, Darling St Rozelle. Friends and family welcome
- We’re excited to share an update designed to make your experience at Balmain Fitness even better! For your convenience, we’ve replaced the standard refrigerator with a new vending machine stocked with a variety of refreshments, ensuring easy access to drinks and snacks—especially during unstaffed hours.
- We also kindly remind members to remove weights from equipment after use whenever possible. We understand that the layout can make this challenging at times, but your effort helps keep the space safe, tidy, and ready for the next person.
- If you’re super setting or taking extended breaks between sets, we appreciate your willingness to allow other members to train in with you. This small gesture goes a long way in creating a positive and cooperative environment.
- And remember—if you ever need assistance with your exercise or training program, from workout guidance to nutrition advice, our team is always here to help.
Thank you for being part of the Balmain Fitness community! If you have any questions or suggestions, feel free to reach out—we’re always happy to assist
Healthy Recipe of the month
Brown Rice, Chicken & Edamame Bowl
Ingredients:
- 1/4 cup Brown Rice (dry, rinsed)
- 10 ozs Chicken Breast (boneless, skinless)
- 5 Cremini Mushrooms (quartered)
- 1/2 Red Bell Pepper (medium, chopped)
- 1 tbsp Extra Virgin Olive Oil
- 1 Lemon (juiced)
- Sea Salt & Black Pepper (to taste)
- 1/2 cup Frozen Edamame (defrosted)
- 1/4 cup Green Goddess Salad Dressing
Directions:
- Cook the rice according to the package directions.
- Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper.
- Place the chicken, mushrooms, and bell pepper onto the baking sheet. Drizzle with oil and lemon juice. Season with salt and pepper and toss to combine.
- Cook in the oven for 20 to 25 minutes or until everything is cooked through. Slice the chicken.
- Divide the rice, chicken, bell pepper, mushrooms, and edamame between bowls. Serve with the dressing and enjoy!
Local Business Spotlight
Orange Lotus Café is located at 152 Beattie Street Balmain. Our beautiful sandstone building is situated on a corner with plenty of outdoor dining. Kelly describes her food as fresh and rustic. Enjoy a traditional breakfast or try our popular Brekky Burrito, Kelly’s Eggs or Truffle Scrambled Eggs.
For lunch we have signature dishes such as Mi Goreng, Schnitzel Sandwich, or Lamb Wrap.
For something sweet we have a selection of homemade cakes and muffins.
Looking forward to seeing you soon.
Kind regards, Mike Locker.
A Message from JBL - Discount Offer for Balmain Fitness Members
A long time member of Balmain Fitness, Noeleen, is the Marketing Director for audio brand JBL. She is offering Balmain Fitness members a chance to purchase JBL Product for your workouts or Christmas Gift at a discounted price. If you would like a family and friends discount code to purchase off jbl.com.au, please contact her at – noeleen.lechner@harman.com or text her on 0400 778 840 and she will be happy to send you a unique discount code. JBL has a great range of Headphones, Bluetooth Speakers, Partybox Speakers and Soundbars.
