Treatment Table Podcast

How to Turn Fitness Goals Into Lifelong Habits | Stop Starting Over

Do you keep setting health or fitness goals… only to fall off track once you hit them? In this Mini Consult episode of The Treatment Table Podcast, physiotherapist Mathew Ah Chow breaks down one of the biggest mindset mistakes people make with health, fitness, and weight loss. Inspired by a question from long-time client Ngaire, Mathew explores: * Why motivation fades after short-term goals * The hidden problem with relying on weight loss goals * How athletes often struggle after competition ends * The “arrival fallacy” and why achievement doesn’t create lasting happiness * How to shift from chasing outcomes to building identity-based habits * Why consistency matters more than perfection * Practical ways to make exercise and health part of your lifestyle Mathew also shares his personal experience transitioning from competitive karate into everyday health and movement after retirement from sport. If you’ve ever felt stuck in the cycle of: ➡️ Getting motivated ➡️ Going all in ➡️ Burning out ➡️ Starting again …this episode will help you build a healthier, more sustainable relationship with exercise and long-term health. Whether your goal is weight loss, fitness, better energy, or simply staying active as you get older, this conversation will help you stop relying on motivation and start building habits that actually last. KEY TAKEAWAYS ✔ Short-term goals can help you get started, but they rarely sustain long-term health  ✔ Lifestyle habits outperform motivation every time  ✔ Your identity drives your behaviour more than your goals do  ✔ Consistency beats intensity when it comes to long-term results  ✔ Exercise should support your life — not just a temporary outcome 🎧 Episode Resources & Links * Podcast Sponsor: Active Movement Studio https://activemovement.com.au [https://activemovement.com.au/] * Watch the exercises from this episode: https://www.instagram.com/treatmenttablepodcast/ [https://www.instagram.com/treatmenttablepodcast/] * Podcast Producer Nellie: https://www.instagram.com/producer_nellie/ [https://www.instagram.com/producer_nellie/] * Royalty-Free Music: Kontraa Studio | UKA Music. Pixabay.com See you next week on the Treatment Table!

The Treatment Table: Mini Consults — When Should You Push Through Pain?

Should you push through pain during exercise — or is your body telling you to stop? In this episode of The Treatment Table: Mini Consults, physiotherapist Matthew Ah Chow breaks down how to tell the difference between normal muscle soreness, injury pain, and fatigue that could be warning you to slow down. If you’ve ever wondered: * “Is this pain normal?” * “Am I injured or just sore?” * “Should I train or rest today?” * “Why do I feel exhausted even after exercising?” …this episode is for you. Mathew explains: * The difference between good pain vs bad pain * DOMS (Delayed Onset Muscle Soreness) vs injury * When to stop exercising immediately * Signs your nervous system and body need recovery * How to safely return to movement without making pain worse These short physiotherapy Q&A episodes are designed to give you practical, evidence-based health and fitness advice to help you move better, recover faster, and stay active long term. 🎙️ Have a question for a future Mini Consult episode? DM us on Instagram: @treatmenttablepodcast Follow The Treatment Table Podcast for weekly episodes on: 🎧 Episode Resources & Links * Podcast Sponsor: Active Movement Studio https://activemovement.com.au [https://activemovement.com.au/] * Watch the exercises from this episode: https://www.instagram.com/treatmenttablepodcast/ [https://www.instagram.com/treatmenttablepodcast/] * Podcast Producer Nellie: https://www.instagram.com/producer_nellie/ [https://www.instagram.com/producer_nellie/] * Royalty-Free Music: Kontraa Studio | UKA Music. Pixabay.com See you next week on the Treatment Table!

Why You Keep Falling Off Track (And the 5 Habits That Fix It)

You start strong. You feel motivated. You go all in… and then life gets busy and suddenly you’re back at square one. If that sounds familiar, you’re not alone. In this season finale of The Treatment Table Podcast, I break down the real reason you keep falling off track, and it’s not a lack of discipline or willpower. It’s your system. After 12 episodes with experts across physiotherapy, exercise, nutrition, and mindset, I’ve pulled together the five simple habits that actually help you stay consistent without burnout, guilt, or relying on motivation. Because motivation comes and goes… but the right habits keep you moving forward. In this episode, you’ll learn why motivation is unreliable and what to focus on instead, the biggest mistake people make when trying to stay consistent, and how to use habit stacking to make healthy habits automatic. We also dive into why accountability and access are often the missing pieces, and the simple system you can use to build habits that actually stick long-term. Plus, the fifth habit that ties everything together and has the potential to change everything. Consistency isn’t about doing more, it’s about doing the right things repeatedly. You don’t need to overhaul your life. You need a system that works with your lifestyle, not against it. If you’re a busy professional trying to stay consistent, someone stuck in the cycle of starting and stopping, or just feeling overwhelmed about where to begin, this episode is for you. If you enjoyed this episode, make sure you follow and subscribe so you don’t miss what’s coming next. And if this helped you, share it with someone who’s ready to stop starting over. You can connect with us on Instagram @treatmenttablepodcast for more tips, clips, and practical strategies to help you move better, feel better, and live healthier. Simple steps. Real conversations. Helping you move better, feel better, and live healthier. 🎧 Episode Resources & Links * Podcast Sponsor: Active Movement Studio https://activemovement.com.au [https://activemovement.com.au/] * Watch the exercises from this episode: https://www.instagram.com/treatmenttablepodcast/ [https://www.instagram.com/treatmenttablepodcast/] * Podcast Producer Nellie: https://www.instagram.com/producer_nellie/ [https://www.instagram.com/producer_nellie/] * Royalty-Free Music: Kontraa Studio | UKA Music. Pixabay.com See you next week on the Treatment Table!

The 5-Minute Breathing Tool That Calms Anxiety, Improves Sleep & Boosts Focus

In this episode, Mathew shares a personal story of how one simple breathing technique completely changed how he handles stress, parenting, and daily pressure, helping him stay calm in moments that would normally lead to frustration and overwhelm.  He’s joined by breathwork instructor Chris Sulfa, who explains: *  Why your breathing directly controls your stress response  *  How breathwork can shift you out of anxiety in minutes  *  Different types of breathwork (from calming to high-performance)  *  How to use breathwork in real life (work, parenting, sleep)  *  Why most people are breathing incorrectly without realising  This is not just theory; you’ll walk away with practical tools you can use immediately. What You’ll Learn *  The link between breathing and your nervous system  *  Why you feel “wired but tired”  *  Simple breathing techniques to calm anxiety fast  *  How to improve sleep without relying on supplements  *  How to stay calm under pressure (kids, work, life)  *  The difference between relaxation vs performance breathwork  Who This Is For *  Busy parents feeling overwhelmed  *  Professionals dealing with stress or burnout  *  Anyone struggling with sleep or overthinking  *  Active people who want better recovery and focus Find out more:  * Align Breathwork Instagram [https://www.instagram.com/align.breathwork/] We’re currently planning Season 2 — let us know who you want on the show. Send us a message on Instagram [https://www.instagram.com/treatmenttablepodcast/] or email us at treatmenttablepodcast@gmail.com. [treatmenttablepodcast@gmail.com] 🎧 Episode Resources & Links * Podcast Sponsor: Active Movement Studio https://activemovement.com.au [https://activemovement.com.au/] * Watch the exercises from this episode: https://www.instagram.com/treatmenttablepodcast/ [https://www.instagram.com/treatmenttablepodcast/] * Podcast Producer Nellie: https://www.instagram.com/producer_nellie/ [https://www.instagram.com/producer_nellie/] * Royalty-Free Music: Kontraa Studio | UKA Music. Pixabay.com See you next week on the Treatment Table!

From Rehab to Pole Dancing: The Surprising Way to Build Strength & Confidence

Most people train to get stronger. But very few actually feel more confident, more connected, or more in control of their body. So what’s missing? In this episode of The Treatment Table, I sit down with physiotherapist and pole instructor Doris Davids to explore a completely different approach to movement, one that goes beyond rehab and traditional gym training. From working in neurological rehab to teaching pole dancing, Doris shares how movement can transform not just your strength, but your confidence, body awareness, and mindset. We unpack: *  Why getting strong doesn’t always mean feeling confident  *  The limitations of traditional gym training  *  How pole dancing builds strength, control, and self-expression  *  The role of coordination and body awareness in injury prevention  *  Breaking stigma around movement, confidence, and body image  *  Training through pregnancy and returning safely post-birth  *  The power of community in staying consistent  This episode will challenge how you think about exercise — and might just change the way you train. 🔑 KEY TAKEAWAYS *  Strength alone isn’t enough - coordination and control matter  *  Confidence is built through capability, not appearance  *  Movement should feel engaging, not just repetitive  *  Community is one of the biggest drivers of consistency  *  The best training is the one that keeps you coming back  🎯 WHO THIS EPISODE IS FOR *  You feel bored or stuck in your current training  *  You’ve lost motivation or consistency with exercise  *  You want to feel more confident in your body  *  You’re dealing with recurring injuries  *  You’re looking for a more enjoyable way to move  💪 EXERCISE OF THE WEEK Build upper body strength and control: Level 1: Bar Rows Focus: Shoulder engagement + control Level 2: Active Dead Hang Focus: Stability + endurance Level 3: Hanging Core Holds (Knees or L-Sit) Focus: Strength + coordination 👉 Keep movements slow, controlled, and intentional. 📲 CONNECT WITH DORIS Instagram: @InkandSquats [https://www.instagram.com/inkandsquats/] Clinic: Body and Movement Collective [https://www.bodymovementco.com.au/pole-dance-physio] Pole Classes: Just Pole Fitness  [https://www.justpolefitness.com/] --------------------------------------------------------------------------------------------------------- We’re currently planning Season 2 — let us know who you want on the show. Send us a message on Instagram [https://www.instagram.com/treatmenttablepodcast/] or email us at treatmenttablepodcast@gmail.com. [treatmenttablepodcast@gmail.com] 🎧 Episode Resources & Links * Podcast Sponsor: Active Movement Studio https://activemovement.com.au [https://activemovement.com.au/] * Watch the exercises from this episode: https://www.instagram.com/treatmenttablepodcast/ [https://www.instagram.com/treatmenttablepodcast/] * Podcast Producer Nellie: https://www.instagram.com/producer_nellie/ [https://www.instagram.com/producer_nellie/] * Royalty-Free Music: Kontraa Studio | UKA Music. Pixabay.com See you next week on the Treatment Table!