3 Free 2018 Fitness Tips from Partridge Street General Practice!

It’s 2018 and many of you will have made your New Year’s resolutions. Many of these resolutions will have been broken by January 15th! We’re past that date, so for those of you who are left, here are some free Fitness Tips to help you carry on and improve your health in 2018.



Number 3 Fitness Tip from Dr Nick Tellis and Partridge Street General Practice

Get to the Gym…or the Run…or the Swim



We’ve all had those days where we don’t really want to exercise. Abs may be made in the kitchen but they’re certainly not made in bed. Remove the obstacles. Have your gear out the night before – clothes, trainers, swimmers, headphones – whatever you need to Get It Done. Leap out of bed as the morning alarm sings, get your gear, and Get Out.



Once you’re at the gym or pool or about to start your run – Start! If you’re not feeling it after 5-10 minutes, stop and head home. That’s cool, it’s not your day. I can assure you following this tip will hugely increase the amount of exercise you do.



Get a great gym with Anytime Fitness Glenelg, just off Jetty Road, Glenelg!



dr nick lifting with chris (1)
Younger Fitter Training Partners – the Famous Chris Hooper

Number 2 Fitness Tip from Dr Nick Tellis and Partridge Street General Practice

Don’t be the fittest person



Here’s the easiest tip here – especially for those of you just starting out. It’s often said that if you’re the smartest person in the room, you need to find a new room. Training with people fitter than you will bring you up with them. Generally people fitter than you have been doing it longer than you have and have built up some great habits and great tips of their own. Let them lift you up!



My personal take on this is that I train with people younger and fitter than me. I take the opportunity to train with great female athletes – even though I’m nearly double their weight, I can almost keep up! 😎



Get some great training partners!



Run with Good Physio or Aspire Pilates and Physiotherapy!



Lift in the gym and Smash it in business with Sammie Johannes here, here, and here!



dr nick lifting with sammie
Ms Sammie Johannes – Business Development And Powerlifter

Ms Sammie Johannes – Business Development And Powerlifter



Number 1 Fitness Tip from Dr Nick Tellis and Partridge Street General Practice

Rack Your &%*%ing Weights!



You’ve got to the place of exercise and you’ve lifted/run/swam. It’s time. Time to put the little metaphorical cherry on that big beautiful exercise cake. Time for a little ‘accessory exercise’.





Rack your &%*%ing weights! Seriously! This is free exercise! You’ll feel better, your training buddies will love you, and your friendly gym owner will sing your praises (and maybe even put your picture up in the gym!). Routine will give you strength and is that extra 1% for you when motivation fails. Routine gets you to the gym. Routine gets your training partners to the gym. And the Routine of racking your weights is worth it’s weight in gold.






If you’re running or swimming instead of lifting – that’s cool too. Walk more. Walk to and from your run or swim. That incidental movement – briskly, to be truthful – adds up. It adds up to fitness. It adds up to cardiovascular health. It adds up to a little less weight around the middle. It Adds Up!



Get to Anytime Fitness Glenelg and hit Ryan up…and maybe rack a few weights πŸ˜‰





walking works for dr nick
One Year of Incidental Movement

PS: Here’s a bonus tip

Get a Great GP!

(Here’s some we made earlier)

Dr Nick Tellis

Your Specialist In Life

Dr Nick Mouktaroudis

Dr Gareth Boucher

Dr Gareth’s Cycle of Care

Dr Penny Massy-Westropp

Dr Penny Massy-Westropp

Dr Monika Moy

Dr Monika Moy

Dr Katherine Astill

Dr Katherine Astill 1

Weight training – Pumping Iron 😎

We look forward to seeing you soon!

The Evidence For Sugar


How do we get to the left side of this image rather than the right?


Probably not with sugar!


See the evidence – and read more here





You can see any of our Great GPs right here:


Dr Gareth Boucher


Dr Penny Massy-Westropp


Dr Monika Moy


Dr Katherine Astill


Dr Nick Mouktaroudis


Dr Nick Tellis

Five People Who Need To See Their GP (But May Not Realise It)

The Runner




Whether you’re already an experienced runner or a complete novice, setting goals — like running a half marathon — can provide the motivation to lace-up those runners each day. But when you’re tackling longer distances and putting your body under more strain than usual, it’s worth keeping in mind that checking in with your GP can ensure you reach the finish line injury free. “A GP might say, ‘let’s have a look at you, what’s your height and weight? Is your time frame realistic?” says Dr Tellis. “They might advise you to look out for shin splints, or what to do if you’re experiencing shortness of breath or chest pains.” And let’s be real, we’re not all just born with a runner’s physique. So if you are concerned about getting in better shape for the big race, it’s worth raising with your doctor. “For a half-marathon, we’d also be advising what you should be eating and drinking and how many calories you should be consuming on a daily basis,” Dr Tellis says.



The Soon-To-Be Traveller




Whether you’re planning a tour of Europe, a week partying in Bali or a volunteering trip to Africa, your GP can offer you a wealth of advice. That includes options for travel vaccinations, food safety measures to take abroad, and what to include in your first-aid kit. “I also recommend to everyone get the best travel insurance they can afford and to take a close look at the exclusions in there,” says Dr Tellis. “For example, if you go to Bali and get on a scooter after drinking beers, you may not be covered by travel insurance — the cost of medical repatriation from Bali to Australia could be as high as six figures.”




The Couple Planning A Family




You don’t need to wait until you fall pregnant for a trip to the GP — their advice can assist all couples with a healthy conception and pregnancy, by looking at your lifestyle and what might need changing from diet, to sleep, smoking, alcohol and drug consumption. “For women, you want to be taking vitamins with the right amount of folate. You want to be making sure your cervical screening (the new term for the old pap smear test), dental checks and rubella vaccination is up to date and that you’ve had your flu shot,” says Dr Tellis. “For guys, you want to be sure you’re not smoking dope or drinking too much, you want to be looking after your weight and your partner as well.”



The Exhausted Gym Rat/Bunny




What happens when you think you’re healthy — and hitting the gym regularly — but still feeling exhausted or in pain? A trip to the GP can help pinpoint the cause, and advise on how you can change your training regimen to avoid injury. “A lot of men will hit the gym and do things likely to cause an injury or problem down the track… or they’ll find that big guy at the gym who has some interesting pharmaceuticals of his own. Again, that’s something we can give advice on,” says Dr. Tellis. Meanwhile, women may be suffering from undiagnosed mineral deficiencies, leading to tiredness. “A lot of women can be iron deficient,” explains Dr Tellis, who says he’d ask: “How much sleep are you getting, what are you doing in the gym, is it sustainable to be working 50 hours a week and getting up at 5am daily for Crossfit? Is your thyroid okay, are you getting enough calories in?”



The Stressed Out Comfort Eater




When you’re working long hours and feeling stressed, it can be easy to find yourself regularly turning to unhealthy fast food lunches or indulging in sugar-filled snacks. While it may be something you feel reluctant to bring up, there are plenty of lifestyle suggestions, resources and referrals that a GP can provide, as well as simply lending a supportive ear. “Part of the skill of being a GP is picking your moments to start a conversation about delicate subjects. Some people come in ready to talk about their weight, some do not. I generally take a weight as part of my routine clinical review/examination, and discuss as I, and the patient, feel appropriate,” says Dr Tellis. He explains there are plenty of ways a GP could assist someone with issues stemming from stress and over eating. It may be a discussion about healthy diet — including good food choices, a better routine and when to eat — or stress management advice, and if necessary, a psychology or counselling referral. “What I would like to say as a doctor is that the door is open. Come in and say hello. You set the agenda as the patient.”


*Originally published here


You can see any of our Great GPs right here:

Dr Gareth Boucher

Dr Penny Massy-Westropp

Dr Monika Moy

Dr Katherine Astill

Dr Nick Mouktaroudis

Dr Nick Tellis

Sore Throats at Partridge Street General Practice

Spring is here but it has been a big flu season at Partridge Street General Practice!




What should you do when you have a cough, cold, or sore throat?


This may have helped before getting ill…



Here’s some information:



Do I have the flu?




Should I be on antibiotics?




My ear is sore?




Should I be immunised?




How do I stay healthier?



Any other ways to stay healthier?



Got anything else?




And, of course, What should I do instead?



There’s a new paper, at the link, saying this:




steroids in sore throat at Partridge Street General Practice




Need more information? Leave a comment or see us in person.




We’re Here to Help!







You can see any of our Great GPs right here:



Dr Gareth Boucher



Dr Penny Massy-Westropp



Dr Monika Moy



Dr Katherine Astill



Dr Nick Mouktaroudis



Dr Nick Tellis



Check Your Skin with Dr Nick Mouktaroudis at Partridge Street General Practice

Dr Nick Mouktaroudis is a GP and co-owner at Partridge Street General Practice. He’sΒ  passionate about health education, has a special interest in Skin, and a lot of expertise to share when it comes to helping people cope with and improve Skin Conditions. Let’s hand over to Dr Nick!






What is a Skin Check?



A Skin Check is a Comprehensive Skin History and Examination which is done at Partridge Street General Practice.


Your GP will ask you questions to assess the extent of Your risk/exposure to UV radiation and Your risk of solar related cancers.


They will examine you head to toe, examining the skin surface, focusing on any areas of concern (including the eyes, mouth, and anywhere else you may have noticed any spots, lumps, or bumps).




Are there any tools used for the Skin Check?



A proper examination needs proper equipment and we use handheld LED illumination with magnification as well as polarised light and clinical photography.


skin check dr nick mouktaroudis light

A dermatoscope is used to examine specific skin lesions. This is a particular type of handheld magnifying device designed to allow the experienced examiner to further assess skin lesions and determine whether they are suspicious or not.




Who should have a Skin Check?


We encourage all Australians over the age of 40 to have a Skin Check annually. Australians have one of the highest rates of skin cancers in the world.


Australians who have above average risks should be having Skin Checks before the age of 40 and sometimes more than annually.


You should have a Skin Check at any age if You are concerned about Your skin or particular skin lesions/areas.





We ask You to identify any lesions of concern prior to the Skin Check wherever possible.


These may include new lesions that You have noticed or longstanding lesions that may be changing in some way or that You are concerned about. If You are worried – Ask!


Skin cancer check risk dr Nick Mouktaroudis

Risk factors for skin cancer




People at higher risk of skin cancer are those who:


have previously had a skin cancer and/or have a family history of skin cancer

have a large number of moles on their skin

have a skin type that is sensitive to ultraviolet (UV) radiation and burns easily

have a history of severe/blistering sunburns

spend lots of time outdoors, unprotected, during their lifetime

actively tan or use solariums or sunlamps

work outdoors





Does My GP take photos of My Skin?




During a skin check at Partridge Street General Practice Your GP will ask Your Specific Consent to take photos if they are concerned or want to make note of a particular skin lesion.

Photographs are useful as an adjunct to description of the lesion and act as a reference to position and comparison if required.

The photos will be uploaded onto Your Private Medical Record at Partridge Street General Practice.




What if My GP finds something?




This will depend on what Your GP has found.


If they are concerned about a particular skin lesion they may suggest a biopsy to clarify the diagnosis.


A biopsy is a surgical procedure during which they take an appropriate sample of tissue from the lesion of concern and send it to a pathologist for review.


Generally pigmented lesions (coloured spots), will be biopsied in their entirety whereas non pigmented skin lesions may be sampled partially if the lesion is too large to sample in its entirety.


The results of the pathology report will guide further treatment.


Your GP may elect to treat without a biopsy if they are confident of the diagnosis.


This may include freezing/cauterising a lesion, cutting it out (excising), or offering topical treatments such as creams.


Biopsies are scheduled in the Partridge Street General Practice theatre and our Practice Nurse will assist Your GP.







What do I wear for a Skin Check?




Comfortable clothing.


Your GP will ask to examine you down to your underwear.


A sheet or towel will be provided for you to preserve your comfort and dignity.


A chaperone (Our Practice Nurse) is always offered.


Please avoid makeup or nail polish as the Skin Check involves the face and skin under the nails.





How long is a Skin Check?



Allow half an hour for Your GP to perform a thorough history and examination.





Do I need to see My GP or should I see a dermatologist?



GPs are Primary Care Physicians on the front line of Skin Cancer detection.

All GPs can check your skin, though not all GPs have formal training or a specific interest in skin cancer medicine and dermatoscopy.

Dr Nick Mouktaroudis has trained extensively in General Practice, Skin Cancer Medicine and Surgery, and has formal qualifications in Skin Cancer Medicine.

Dermatologists are sub-specialists in all skin conditions including Skin Cancer Medicine and Surgery although some will focus on other skin conditions.





Can I do more than a Skin Check?




You can Reduce Your risk by:

Avoid unnecessary exposure to the sun

Wearing sunscreen regularly and on all sun exposed areas.

Wear Hats and Sunglasses when appropriate.

Be aware of Your skin – both You and Your partner can check at Home.








Book Your Skin Check Right Here.




Need more information? Leave a comment or see us in person. We’re Here to Help!







You can see any of our Great GPs right here:



Dr Gareth Boucher



Dr Penny Massy-Westropp



Dr Monika Moy



Dr Katherine Astill



Dr Nick Mouktaroudis



Dr Nick Tellis



Plastic Pain…and a bit of stimulation!

2018 is here and what have You done? What are You going to do?



Partridge Street General Practice is moving forward with Our Ethos of Professional, Empowering, Comprehensive care from Great GPs!



Dr Gareth Boucher




Dr Katherine Astill Partridge Street General Practice new female registrar
Dr Katherine Astill



Dr Monika Moy
Dr Monika Moy



Dr Penny Massy-Westropp
Dr Penny Massy-Westropp



when the drugs don’t work



We are known for not prescribing lots of narcotics. (Not a lot of benzodiazepines either, but that’s another post!). Why is that?




Have a look here…








Firstly, narcotics work differently for acute and chronic pain. Evidence shows that narcotics are effective for short term relief of acute pain after surgery or in an emergency situation, like a broken leg. As time goes on and the acute injury (the break or the surgical procedure) heals or finishes, the side effects of the narcotics increase. Itching and constipation occur, and tolerance leads to a decrease in pain relief. This is chronic pain where opioids areΒ ineffective. Your body produces its own pain relieving chemicals in response to pain or adversity. When you take narcotics or other painkillers, the body STOPS doing this. If you then stop the tablets, the body has to catch up again. This is painful and uncomfortable – We Can Help With That! (without more narcotics…)




There are better alternative Β options. We empower our patients in regard to managing their chronic pain. That’s the Partridge Street General Practice way!





Acute pain alerts us to injury or disease by sending a signal to the brain, saying “This is where you are hurt – attend to it”. Chronic pain is the afterlife of this acute pain, when the initial pain has affected the bodily tissues and the neurons in our pain system with false alarms, making us believe the problem is in our body when it is mostly in our brain.Β 



This evocative description comes from Dr Norman Doidge‘s book ‘The Brain’s Way of Healing’. He describes a scientific theory of neuroplasticity, whereby the brain’s structure and function can be changed without medication, achieving long lasting positive changes.




A book for the mind and the body.





Long Lasting Positive Changes are what we’re about at Partridge Street General Practice!



Partridge Street General Practice drugs of dependence policy



We’re Here to Help You.






You can see any of our Great GPs right here:



Dr Gareth Boucher



Dr Penny Massy-Westropp



Dr Monika Moy



Dr Katherine Astill



Dr Nick Mouktaroudis



Dr Nick Tellis


In 2005, I turned 30. I was fat, and had been fat for the better part of 10 years. I had put on 6kg a year throughout university and had carried this into my working life. I had a sedentary job, did little or no exercise, ate everything that moved slower than me, and enjoyed a drink. They say a picture is worth a thousand words so here’s one I prepared earlier.



fat doctor nick running weight loss
fat not phat



Looking at this picture after the event moved me from contemplation to determination. I had the knowledge and the ability to lose weight – now I had to do it. Action was needed. In my experience, this is where people fall down. There is plenty of information and advice out there, and plenty of people are willing to help you. Many think about doing things, fewer talk about doing things, and fewer still actually do things. Just do it!



there is no try



I decided to take some time off in 2006, after 6 years of solid work. I started to move more – I walked, took the stairs, and got up during the day. I cut down my television and reduced my portion sizes. I resolved to drink on social occasions and not at home. I could not run – I got out of breath jogging to my door. I found a local lake, and ran/walked from lamp post to lamp post around it, daily. I set myself the goal of running the City to Bay (12 kilometres) that year, and had a bet with my work colleagues, with the proceeds going to charity. You may have noticed that all of these sentences start with ‘I’. It’s bad writing but a good example – it all started and finished with me. I couldn’t buy health, fitness, and weight loss, I couldn’t pay someone else to do it for me – I had to do it.



sep 2006 102
something to crow about



I lost nearly 15 kilos for the City to Bay 2006 and ran it in just under 90 minutes at just over 100 kilos. A good start. There was more work to be done. I continued to run and go to the gym, but my next leap forward was to associate more with like minded people. I was talking more about running and exercise, and people could see the changes. People (and patients) started talking to me about what they were doing. My City to Bay time in 2007 was around 75 minutes, at around 95 kilos. There was still progress – but it had slowed. I’d already plucked the ‘low hanging fruit’ and further progress was going to get harder. However, I now had a support group of friends, colleagues, patients, and family to help me move on. I then joined a Bootcamp group – making friends that I have to this day. This added activity to my week, and allowed me to reach the next level. My 2008 City to Bay time came down to 65 minutes. What next?



glenelg classic 10km jan 2009
glenelg 10km 2009



When you start trying to improve yourself, you attract like minded individuals, and I was lucky enough to have one such person literally walk in my door at work. She knows who she is so I won’t embarrass her here, but she took me under her wing and decided to train me to run marathons.



dr nick melbourne marathon
hi doctor nick
gold coast marathon 2009
fresh as a daisy
GOR ultra 2010
ultra shorts



Despite some fairly ordinary fashion sense and my shorts trying to migrate to unmentionable areas, I think I can declare the experiment a success! I’m continuing to train, continuing to run, and looking forward to this years Adelaide Marathon and City to Bay. Take control, take action, and write your own story! 😎



180 deadlift



You can see any of our Great GPs right here:



Dr Gareth Boucher


Dr Penny Massy-Westropp


Dr Monika Moy


Dr Katherine Astill


Dr Nick Mouktaroudis


Dr Nick Tellis

10 tips to stay healthy on a cruise

  1. Travel Insurance

  2. Vaccines

  3. Healthy Eating

  4. Healthy Drinking

  5. Exercise

  6. Read

  7. Good Company

  8. Wash your Hands

  9. Did I mention the Eating?

  10. Enjoy yourself!



Full disclosure : 2 time cruise attendee – still working off the extra weight



You can see any of our Great GPs right here:

Dr Gareth Boucher

Dr Penny Massy-Westropp

Dr Monika Moy

Dr Katherine Astill

Dr Nick Mouktaroudis

Dr Nick Tellis