Mini Consult | How to Turn Fitness Goals Into Lifelong Habits

Mini Consult | Waking Up Stiff & Sore Every Morning? The Best Time to Stretch Might Surprise You

Do you wake up feeling stiff, sore, and tight every morning? Most people instinctively bend over and try to touch their toes. But according to physiotherapist Mathew Ah Chow, that could be one of the worst things you can do for a cold, stiff body. In this Mini Consult episode, Mathew answers a listener's question from Poppy and explains the difference between dynamic and static stretching, why morning stiffness happens, and how to use movement to feel better throughout the day. You'll learn when stretching helps, when it doesn't, and the simple mistake that could be increasing your risk of back pain and muscle strains.  In This Episode: ✔ Why do you wake up feeling stiff and tight  ✔ The difference between static and dynamic stretching  ✔ Why stretching cold muscles isn't always a good idea  ✔ The best way to loosen up in the morning  ✔ When to use static stretching for flexibility and recovery  ✔ A simple movement routine you can start today One Simple Takeaway Move first. Stretch later. If your body feels stiff in the morning, start with gentle movement to increase blood flow and warm your joints before jumping into long stretches. Your body will thank you for it. 🎧 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!

Mini Consult | Why Different Injuries Feel Different | Muscles, Tendons, Ligaments & Fascia Explained

Why does some pain feel tight and achy… while other pain feels sharp, unstable or burning? In this Mini Consult episode of The Treatment Table Podcast, Doctor of Physiotherapy Mathew Ah Chow breaks down the difference between muscles, tendons, ligaments and fascia — and explains how each structure can create different types of pain, tightness and injury. You’ll learn: * What muscles, tendons, ligaments and fascia actually do * Why different injuries create different sensations * Common examples of muscle, tendon and ligament pain * Why tightness isn’t always caused by “tight muscles” * When pain is something to monitor vs something to get assessed If you’ve ever wondered what your body is trying to tell you, this episode will help you better understand pain, movement and injury in simple, practical terms. Follow The Treatment Table Podcast for weekly episodes on movement, pain, recovery and living a healthier, more active life. 🎧 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!

Mini Consult | How to Turn Fitness Goals Into Lifelong Habits

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!

Mini Consult | 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!