As the New Year begins, many of us feel the pressure to get fit fast. Gym memberships surge, routines become intense overnight, and expectations are often set unrealistically high. While motivation is great, sustainable fitness starts with movement first.
At Progressive Physiotherapy, we believe the best way to build fitness in the New Year is by prioritising safe, consistent movement, not punishing routines or quick fixes.
Why Movement Matters
Movement is the foundation of physical health. It improves joint mobility, muscle strength, balance, circulation, and mental wellbeing. When done correctly, it also reduces the risk of injury and supports long-term fitness goals.
Rather than focusing on how hard or how often you train, it’s more important to focus on how well your body moves. Quality movement allows you to exercise with confidence, prevent pain, and stay active for the long run.
Start Where You Are
Consistency is far more important than intensity and one of the biggest mistakes people make in January is doing too much too soon. Jumping straight into high-intensity workouts can overload muscles and joints that aren’t prepared, often leading to injury or burnout.
Instead, start with movement that suits your current ability:
Make Movement Part of Your Day
Fitness doesn’t need to be confined to the gym. Small, regular movements throughout the day can have a big impact:
These simple habits keep your body moving and reduce stiffness and discomfort.
Listen to Your Body
Pain, tightness or recurring injuries are signs your body needs support. Ignoring them can lead to bigger problems down the track. Physiotherapy can help identify movement restrictions, muscle imbalances or weaknesses that may be limiting your progress.
Move Better, Feel Stronger
The New Year is the perfect time to shift your mindset from doing more to moving better. By prioritising movement quality, you’ll build strength safely, improve performance, and set yourself up for long-term success.
If you’re unsure where to start or want guidance tailored to your body, the team at Progressive Physiotherapy is here to help you move with confidence. Book online via our website or call (02) 4721 7798 to arrange your consultation at our Penrith or Rouse Hill practice and help you move better in 2026!
Natalie Batistic completed a Bachelor of Exercise Science at the University of Wollongong, followed by a Master of Physiotherapy at the University of Technology Sydney. Growing up, she played touch football, soccer, and netball, sparking her interest in physiotherapy.
This passion was further reinforced through hands-on experience in post-operative rehabilitation, neurological and stroke recovery, as well as musculoskeletal and paediatric care. Committed to evidence-based practice, Natalie takes a holistic approach to treatment, helping individuals restore movement, build confidence, and return to the activities they love.
Through his experience in competitive sport, lifting, athletics and ergonomics, JJ appreciates the importance of the relationship between movement and meaningful activities. JJ graduated with a Master of Physiotherapy from The University of Sydney after completing a Bachelor of Occupational Therapy at Australian Catholic University.
With the client at the centre, he believes in facilitating their journey by helping to equip them with the knowledge and guidance in building their body’s capacity to engage with their surroundings, adapt to change and move effectively. He also prioritises in participating in his own exercise routine and sporting interests such as golf, basketball, lifting and running to understand the various demands of activities and better relate to the client experience.
Previous to his career in Physiotherapy, JJ worked within the injury rehabilitation space and as a clinical Occupational Therapist. He also has an interest in videography and reading.
Julian graduated from the University of Sydney in 2020 with a Bachelor of Physiotherapy, achieving First Class Honours. With a strong foundation in evidence-based practice, he has developed a special interest in treating hand and vestibular injuries. His expertise also extends to managing sports-related injuries, especially those common in grappling sports. Having trained in these disciplines himself, Julian brings a unique understanding of the physical demands and challenges involved, allowing him to provide highly personalised care to athletes and active individuals alike.
A firm believer in proactive healthcare, Julian advocates for everyone to prioritise their physical health and take steps to prevent injuries before they happen. His approach emphasises avoiding orthopedic issues, leading an active lifestyle, and ultimately extending one’s health span. Through his work, he aims to empower clients to not only recover from injury but to achieve lasting well-being in their everyday lives.
Elin, is an alumni of St. Edward’s University and holder of a Bachelor’s degree in Kinesiology, furthered her academic journey by attaining a Doctor of Physiotherapy from Macquarie University in 2022.
Her passion for sports, particularly football (soccer), is evident in both her academic pursuits and personal endeavors. Specialising in the comprehensive well-being of athletes, Elin focuses on restoring them to peak performance while actively preventing future injuries.
Elin’s professional expertise is centered on musculoskeletal rehabilitation, with a specific emphasis on addressing and preventing knee injuries. Her approach integrates expert treatment with a commitment to educating and empowering patients, fostering their active involvement in enhancing their health and overall quality of life.
As an active participant in NPL football with SD Raiders, Elin brings firsthand experience and a profound understanding of the sport’s demands. Beyond the field, she extends her influence by contributing sports coverage over the weekends.
Christopher (Chris) Han graduated from the University of Sydney with a Bachelor’s Degree in Occupational Therapy, and then completed the Doctor of Physiotherapy program at Macquarie University in 2018. Chris is currently undertaking his PhD at the University of Sydney and Institute for Musculoskeletal Health in the field of low back pain and is due to complete this in early 2024.
Chris is currently an assistant Physiotherapist for the NRL Referees. Chris has previous experience as the head Physiotherapist at Panthers Premier League Netball and a number of elite sporting athletes in the private setting.
Through Chris’ experiences, he has a particular interest in all areas of the body and musculoskeletal physiotherapy, sports, vestibular rehabilitation, and Men’s Health (pre and post prostate surgery).
Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.
Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools.
Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.
Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.
Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.
Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.
Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.
Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.
During her studies she gained clinical experience in both hospital and private practice settings, in cardiac rehabilitation, neurological conditions, cancer and chronic musculoskeletal injuries.
Since working at Progressive, Andrea has a specialist interest in treating musculoskeletal injuries, helping people in the mid-late stage of rehab to get them to return to sport or work. As well as helping people manage chronic conditions such as arthritis, osteoporosis and diabetes.
