Coronavirus (COVID-19) Update - CrossFit Contessa, Contessa South

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Coronavirus (COVID-19) Update - CrossFit Contessa, Contessa South

We've been observing from afar. Following the FACTS and now it's time to share our intentions moving forward from this week, Sunday 15th March, until further notice.

This is a tough one! A once in a 25-30 year pandemic. It's new to us all and it's important to not panic and focus on what we can control.

As a small business that is responsible for the livelihood of staff & the health & well being of many, we want to be prepared and take this seriously.

As mentioned above, the Coronavirus (COVID-19) is new. We don't know where it's going to end up, how many lives are going to be affected & what impact it's going to have on the local & global economy. This is scary. Also out of our control. Instead of speculating and getting caught up in the media and what "could" happen, let's focus on the facts and make decisions based on that - facts.

What we can control is how we respond. Although the below may seem OTT or unnecessary to some, we want to do our best to ensure that we are not taking any chances and minimising the risk of spreading the virus in as many ways as possible. While the majority of us are unlikely to be affected by this, we do have a responsibility to those in our community who could become incredibly unwell if they contract coronavirus.

Thanks to WHO, we know what helps reduce the spread and we want to let our community know what we are doing to lower the risks and what our plans are IF things get escalated.

Being prepared for the unknown and unknowable is what we do!

1. We have escalated our daily cleaning & disinfecting. There are now also spray bottles of disinfectant stationed around the gym as well as our usual antibacterial gym wipes - please use these to wipe down equipment or anything else you feel may need extra disinfecting.
2. We are reducing our class capped numbers to 10 per class. This is doing our part to lower the risk of infection.
3. We ask that our members only bring kids to the gym if 100% necessary. Kids can carry the coronavirus and show little to no symptoms. Again, this will lower the risk of transmission as our little people have poorer hygiene habits than us.
4. We are reducing touch points at the gym where practical. For now this means;
- Hold the high fives. (I know. It's going to be hard).
- We've taken away the chalk. (I know. Also hard.) But we've taken away the need for it, as much as possible too.
5. Wipe down all equipment you touch before & after use.
6. Cover your mouth when you sneeze or cough.
7. Stay home if you are not feeling well.
8. Wash your hands before and after workouts, for at least 20 seconds.
9. If you are diagnosed with the coronavirus, please let us know ASAP so we can take appropriate measures.
10. For those wanting to workout from home, we will be sharing daily home workouts from this week also. We will have a "home workout" RSVP. We ask you RSVP here and upload your score, stay active in the Facebook group and share your workout and workout selfies with others.

It's important to understand that now is not the time to give up on your health & fitness. This is one thing that you are in complete control of and will in fact keep you in the lower risk category for contracting the virus.

Focusing and honing in on your daily choices and habits around nutrition, exercise, sleep, recovery & mindset will not only drive you toward better health, it turns out that being healthy and fit is the best way to boost your immune system and counter stress. Focusing on the above will help eliminate the anxiety of what is happening in the world right now.

There is a bunch of misinformation floating around on the Interwebs, especially via social media so we have also asked two Doctors & a Nurse from within our community for their contribution plus links to help confusion, please read on below.

"Hi Contessa Crew, I'm Lisa, a GP working in Buderim and a new Contessa recruit. So, coronavirus has arrived and there is a lot of info out there so I thought I might summarise the key points. You are considered to be at risk of contracting the virus if you have done any international travel within the last 14 days or have been in contact with a suspected or confirmed case of coronavirus. If you have symptoms of fever, cough, sore throat or shortness of breath and you think you are at risk of coronavirus, please CALL your usual medical centre to arrange for testing or attend the pop-up 'fever clinic' at the Sunshine Coast University Hospital. The best way to prevent catching the virus is to wash your hands (ideally with soap but alcohol hand sanitiser is ok too). We need to protect the most vulnerable in our communities, children, the elderly and people with chronic medical conditions by avoiding contact with these people when we are unwell. For reliable, up to date information, take a look at the Centre for Disease Control website (, or the World Health Organisation website ( And please, put down that second packet of toilet paper!"

- Lisa


"Here are a few links to some resources to help understand what’s going on:

What is the actual deal?

TL;DR Facebook-sized update

‘Flattening the curve’

Self-isolation and quarantine

Soap vs hand sanitiser

Official Australian websites:

Australian Government Department of Health

Queensland Health

A REMINDER that the situation is constantly changing as we find out more and more about COVID-19, so check the date/time on anything you read."

- Steph


"With all of the media attention on Coronavirus at the moment it’s hard to know what to do is you feel sick. At this stage in Queensland the only people who have tested positive to Coronavirus have been overseas in the past 14 days or have been in direct and close contact with someone has. There had been no further transmission. Which is fantastic. What that means is, if you do get sick it’s not automatically Coronavirus. It’s coming into Flu season and the common cold is always hanging around. Its important to know that there are a few simple and effective things we can do to help prevent ourselves from getting sick and to slow the spread of any of these contagious bugs! Things to do: Wash your hands! Wash your damn hands! Wash them before, wash them after and do it correctly. Learn to wash your hands properly, it’s not a 2 second job where you wet your hands with water and wipe them on your clothes to dry them. I can not tell you how many times a day I wash my hands. Soap and water is super effective, hand sanitizer works great too. Its a great time to talk to your kids about good hygiene practices as this is something we should always be doing. Cover your coughs and sneezes! This stops the spread of any germs that might be hanging out in any of the droplets/spray that leaves your nose and mouth. Ideally use a tissue so you can throw away any nasties and once you have covered your cough or sneeze you wash your hands. Stay home is your sick! Any sick. If you feel unwell, rundown, super tired, have a cough, sore throat, got the runs, vomiting, or a fever, whatever it is stay home. Don’t go to work, keep your kids home from school, don’t come to the gym. Sharing is not always caring. Keep yourself healthy! Drink water, eat fruit and vegetables, exercise, get a good night’s sleep. All of the things I know you ladies (And gents) actively try to do all the time. Seek medical attention! After all, it is what we are there for. If you are unwell absolutely get yourself to your GP, as you normally would. If it is an emergency call 000 or if safe to do so head to your nearest Emergency Department. Look after one another! If you are concerned about Coronavirus... There are fever clinics set up at Sunshine Coast University Hospital (9-6), Nambour hospital (10-6), Gympie hospital (10-6) and Caloundra Heath Service Minor Injuries and Illness clinic (8-8). These are set up to test for coronavirus if certain criteria is met. This is where you should head if you have a fever or new respiratory symptoms AND have traveled overseas within the previous 14 days or had close contact with someone who has been overseas within this time frame or has been confirmed to have coronavirus. Outside of these hours attend your nearest Emergency Department. If you are unsure there is a 24 hour Coronavirus hotline. Call 1800 675 398 for advice."

- Callie

A huge thank you to Lisa, Steph & Callie for taking the time to contribute.

We appreciate you share this article in hopes that other fitness centres and small businesses in Australia follow suit. Adding these precautionary measures to your establishment could mean the difference in less transmissions and forced closures of business in Australia in the near future.

Care for one another. Be thankful for your health. Don't freak out. We got this!

Stay healthy,

Amanda Wilson


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