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Get the details on Muscle Up Charity Fight Night 2023's terms and conditions. Stay informed before the event!

Join us for an electrifying night of charity fights in 2023. Support a great cause at Muscle Up Charity Fight Night!

During a COVID-19 lockdown, it’s easy for our health and fitness goals to feel derailed or disrupted. But when it comes to eating well, lockdown doesn’t have to be a big disruptor. There are lots of ways you can adapt your patterns, or even take advantage of the change in pace, to support your health through nutritious food. Have a plan It’s easy to find ourselves gravitating toward the cupboard and reaching for a small snack whenever we are bored. Mindless eating like this is a big contributor to lockdown weight gain and feeling off track. Having a rough plan of when and what you are going to eat can not only stop the mindless grazing, but it can also help with grocery shopping. If you know that you want to have crackers and avo or a homemade muffin for morning tea in the coming week, you can add all the ingredients to your shopping list and have it ready to go for a quick shop, click-and-collect or delivery. While planning can feel like a drag and that you have to set aside lots of time, it doesn’t have to take forever. Try setting aside 10 minutes while you have your morning cuppa to jot down 2-3 ideas for next week’s meals and snacks. Then leave it and come back to it later. You will be surprised by what a few short bursts of planning can achieve, and how it can make food choice so much easier over the course of the week. Focus on Fibre Making a healthier choice in lockdown doesn’t have to be complicated either. Consciously choosing a high fibre option or adding a high fibre food is a simple way to know you making a nutrient rich choice. Fibre is the indigestible part of a plant, which means that it’s going in one end of your digestive tract (your mouth) and coming out the other (you get the idea). It moves right through, and we don’t break it down or absorb it into our body. So, what’s the point of that? Fibre has several key benefits to your health: It fills up your stomach so that you can more easily recognize fullness. It reduces the energy density of your meals so that you can worry less about overeating. It makes your gut work hard to access the carbohydrates in your food, which helps to even out your blood sugar levels and energy levels. It binds to saturated fat in the gut, carrying excess fat out of your body in your poo and helping to lower cholesterol. It feeds the bacteria in your gut, which supports a regular poo as well as having impacts on immunity, inflammation, and mental health. To top it all off, when you choose foods and meals that are high in fibre, you are generally going to get more whole food, which comes with the benefits of many other vitamins, minerals, and phytochemicals. AMAZING!! We get fibre from fruits, vegetables, nuts, seeds, legumes, and wholegrain foods. Picking a meal or a snack that’s built on these foods is the most efficient way to support your health in lockdown. Add some nuts and seeds to your breakfast cereal or porridge Snack on some fruit and yoghurt Serve your toasted sandwich with a side of snow peas and dip. Steam or stir fry some veggies to have with your takeaway Have some fruit salad chopped and ready in the fridge Temper your treats Food and drinks are a nice way to treat yourself on a day stuck at home. A glass of wine in the afternoon, a take-away to reduce the pressure of cooking, a special dessert or baked good because you have the time to make it. Yet the frequency and volume of ‘treat’ foods can easily add up and result in a disruption to your patterns of eating and cause lockdown weight gain. Take a moment to think about how often you want to treat yourself and give yourself a budget. You don’t have to miss out or abstain. Just be clear about how frequently you are willing to indulge and then keep track so that you stick to it. Do you want to have chocolate multiple times a day or just once a day? Do you want to have dessert every night or just on the weekend? Do you want to have alcohol every day or keep it to 2-3 times a week? There’s no right answer, but unless you as the questions, the habit will form without your awareness, and you will find it harder to change. Accrue some alternative comforts With all of the risks and uncertainties in the pandemic, it’s so easy to feel anxious and overwhelmed. Food can be a quick and easy comfort. But if you’re finding yourself relying on eating as a form of comfort or buying take away and junk foods as the only way to boost your mood, it may be worth building up your arsenal of other options. What are some other activities that soothe your state of mind? If you can have a list of these things ready, it can save the mental load of thinking of an alternative when you’re craving something sweet or salty. These are some common ones to consider, but it’s essential that you make your own list of favourites: Taking a hot bath Reading in the sun Having a short nap Listen to a podcast Have a cup of tea and catch up with your partner / family Call a friend Build a new habit Lockdown is the perfect time to reflect on what is and isn’t working in your health journey and plan to improve certain habits. Are you in the habit of eating lunch at your desk or dinner in front of the TV? Or, are you in the habit if having something sweet at 3pm every day? What other aspects of your food choices do you want to change? To build a new habit, you need to be specific about what you want to change and why it’s important. Don’t pick ‘drink 3 litres of water’ if you don’t see any point or benefit to focusing on that habit. However, drinking 3 litres of water may be a great goal if you are regularly experiencing constipation or struggling to manage your appetite. Be clear about what and why. Then, decide how you are going to make it happen. It can be valuable to consider these things when you’re working out the ‘how’: Can I give myself some form of prompt, or reminder? Can I pair that habit with something else that I regularly do? Can I make that habit more enjoyable or appealing? Are there things I can do to make that habit easier? Is there a way to reinforce the habit or pat myself on the back? A reward or a treat (that doesn’t undermine the habit itself) If you are looking for ways to take advantage of lockdown and build new habits for your health and wellbeing, the team of Accredited Practising Dietitians at The Healthy Eating Clinic are running video consultations and can help you to priorities what to change and how. To book an appointment with one of our team, head to healthyeatingclinic.com.au or call us on 02 6174 4663 .

This is worth the read and is a great help for all of us as we continue to try and understand how to keep safe during this time. Ensuring we keep our social distancing, hand washing and of course limiting our contact with others in our community we can get through this time and look forward to getting back to our usual routines.  WMS Covid-19 recommendations

In light of the current situation we are all living in here are some tips for hand washing and general care for all of us to follow. Please take care when out and about and where possible stay at home and ensure you are keeping yourselves busy, be that chatting with friends on the phone, learning something new, studying or ensuring that you keep up your regular exercises. We are all looking forward to getting back to a normal state when we can resume clinic activities, power chair football and of course catching up in person. Stay Safe. Handwashing Poster for Wheelchair Users 

Muscle Up Charity Fight Night 6 – The Real Code War – The Last Table Terry Campese (Canberra Raiders) V Ben Alexander (ACT Brumbies) 6.30pm Saturday 29 August 2020, Hellenic Club, Woden  The Muscle Up Charity Fight Night is going to settle the code war once and for all when Terry Campese, Canberra Raiders steps into the ring to take on Ben Alexander, Brumbies. There is one ringside table left and it is up for auction at Allbids.com.au The Muscle Up Charity Fight Night is the major fund raiser for Capital Region Muscular Dystrophy. This year we have teamed with Terry Campese and his Foundation to stage our biggest event yet. All proceeds from the evening will be shared between Capital Region Muscular Dystrophy and the Terry Campese Foundation. The evening will also feature a strong card of high quality bouts with local and interstate boxers, raffles and a sporting memorabilia and general auction. If you only ever go to one fight night, this is the one. We are very lucky to have some strong support from our sponsors. Our major sponsors this year are JW Land, Harvey Norman Commercial, Queanbeyan Rodeo and One Stop Auto and Tyre. We have been overwhelmed with demand for tables. There are no ringside tables left. In response to the popularity of the event, the Board of the Hellenic Club have generously donated their ringside table for the night. This table is now up for auction online and will be sold to the highest bidder. The package includes the Chairman’s Table seating ten people for a two course meal and drinks included. If a business wins the auction, you will also enjoy the benefits of a sponsorship package. Our sponsors enjoy exposure for their business during the event and in the lead up through our extensive social media and publicity campaign. We look forward to you joining for this great event. If you would like to speak to us about the evening, please contact Rob Oakley 0429 382 502.

Muscle Up Charity Fight Night 6 – “The Real Code War” There’s been plenty of talk lately about which football code is best. In Canberra, it’s league versus union, Raiders versus Brumbies. The Muscle Up Charity Fight Night is going to settle this once and for all when Terry Campese steps into the ring to take on Ben Alexander. We will sort out this code war once and for all, said Bill Baker, President of Capital Region Muscular Dystrophy which is holding Muscle Up Charity Fight Night 6 at the Hellenic Club, Woden on Saturday 8 August. Terry Campese, Canberra Raiders Captain, State of Origin, Kangaroos, 139 games for the Raiders, and Ben Alexander, 154 games for the Brumbies, 72 Wallaby Caps will both make their boxing debut when they contest the Real Code War. Alexander has stayed fit since retiring from Rugby and is sporting a slimline 100kg frame these days not unlike when he made his start with Uni-Norths Colts. He’s going to employ his fitness to outlast Campese. “Campo is rugby league and Queanbeyan tough and I’m just a soft North Shore private school boy who played rugby union so he will definitely start favourite” said Alexander. Campese on the other hand describes Alexander as being intelligent, enigmatic and more strategic in his approach, “not unlike scrum rules in Union.” The Muscle Up Charity Fight Night is the major fund raiser for Capital Region Muscular Dystrophy. This year we have teamed with Terry Campese and his Foundation to stage our biggest event yet. All proceeds from the evening will be shared between Capital Region Muscular Dystrophy and the Terry Campese Foundation. Mr Baker confirmed the worst kept secret in Canberra when he announced the bout. We have been over run with demand for tables on the night. The Board of the Hellenic Club have generously donated their table for the night. It is the last ringside table and we have decided to auction it to give anyone interested a chance for the best table in the house. You can bid at Allbids.com.au. The auction will close on Friday the 13 th of March. More information will be available on the Muscle Up Charity Fight Night event page on Facebook. Tickets are on sale HERE The evening will also feature a strong card of high quality bouts with local and interstate boxing, dinner and drinks, raffles and a sporting memorabilia and general auction. If you only ever go to one fight night, this is the one.

Muscle Up Charity Fight Night 6 – “The Real Code War” There’s been plenty of talk lately about which football code is best. In Canberra, it’s league versus union, Raiders versus Brumbies. The Muscle Up Charity Fight Night is going to settle this once and for all when Terry Campese steps into the ring to take on Ben Alexander. We will sort out this code war once and for all, said Bill Baker, President of Capital Region Muscular Dystrophy which is holding Muscle Up Charity Fight Night 6 at the Hellenic Club, Woden on Saturday 8 August. Terry Campese, Canberra Raiders Captain, State of Origin, Kangaroos, 139 games for the Raiders, and Ben Alexander, 154 games for the Brumbies, 72 Wallaby Caps will both make their boxing debut when they contest the Real Code War. Alexander has stayed fit since retiring from Rugby and is sporting a slimline 100kg frame these days not unlike when he made his start with Uni-Norths Colts. He’s going to employ his fitness to outlast Campese. “Campo is rugby league and Queanbeyan tough and I’m just a soft North Shore private school boy who played rugby union so he will definitely start favourite” said Alexander. Campese on the other hand describes Alexander as being intelligent, enigmatic and more strategic in his approach, “not unlike scrum rules in Union.” The Muscle Up Charity Fight Night is the major fund raiser for Capital Region Muscular Dystrophy. This year we have teamed with Terry Campese and his Foundation to stage our biggest event yet. All proceeds from the evening will be shared between Capital Region Muscular Dystrophy and the Terry Campese Foundation. Mr Baker confirmed the worst kept secret in Canberra when he announced the bout. We have been over run with demand for tables on the night. The Board of the Hellenic Club have generously donated their table for the night. It is the last ringside table and we have decided to auction it to give anyone interested a chance for the best table in the house. You can bid at Allbids.com.au. The auction will close on Friday the 13 th of March. More information will be available on the Muscle Up Charity Fight Night event page on Facebook. Tickets are on sale HERE The evening will also feature a strong card of high quality bouts with local and interstate boxing, dinner and drinks, raffles and a sporting memorabilia and general auction. If you only ever go to one fight night, this is the one.

We are now set and ready to go for Fight Night VI – coming soon is the launch followed by ticket sales for our biggest fundraiser of the year!  Keep up to date via the Facebook page…