Healthy Inspirations Recipe of the Week – Lasagne Meatloaf

October 20, 2016



Stop and Smell the Roses by Glen Barnett

October 18, 2016

Ageing Sucks, So Stop And Smell The Roses roses.jpg

 Someone said to me the other day that ageing is unimportant unless you are a cheese. This person was 70 had a lovely weathered face and a life behind them that was filled with achievements, experiences, adventures and many different pathways.  Just like most people their age.  So why do I think ageing sucks – because I don’t want this life to ever end.

Yes, I know I could drop dead tomorrow but as you age there is that awareness that you are heading closer to the exit sign than you were a few years ago.

How fantastic is life. That is not a question it is a statement. There are so many wonderful things to explore, enjoy and experience.  Now that exploration and those experiences may not always be enjoyable but they do allow us to gather the knowledge and insight to so much more than we started out with.

Next time you go out and about take a moment or more to look, feel and listen.  Look at life around you. Close your eyes and feel life around you. Open your ears and hear life around you. Even draw your breath in and smell life around you.  Get saturated in life. Sometimes this experience will be overwhelming to all your senses. Other times you may feel one sense is more enlightened than another.  This is a simple process that we don’t often pursue because we are too busy, to rushed or to blinked in our pursuits.

We all have favourite things to do that bring contentment to us or put a smile on our faces.   Watching children play, listening to favourite music, singing loudly in the shower or car, smelling the flowers at the florist, browsing through your favourite magazine at the newsagent even doing something crazy like when your money comes out of the ATM shout “I Won, I Won”.

Everyday indulge in one of these but don’t see this indulgent time as a treat, because it is your right. Your right to stop and smell the roses and fully enjoy, experience and explore every minute of your fantastic life.

For any other crazy ideas on how to live life to the fullest, call Glen Barnett at Coffs Coast Health Club on 66586222.






Seven Signs You Need More Sleep

October 16, 2016

Turns out we could all use a little more shut-eye: Four in 10 people don’t get the recommended seven hours of sleep per night. As a result, we’re pretty familiar with the signs that our bodies need more rest: endless yawns, heavy eyes, and sleeping in on the weekends.

But when you go from a few restless nights to more chronic sleep deprivation—where sleep debt accumulates over weeks—you tend to not realize how tired you are, says Joseph Ojile, M.D., medical director at the Clayton Sleep Institute. “With fatigue and sleeplessness, we are by nature impaired,” he says. “So that also means our self-awareness and judgment is off.” Luckily there are some subtle (and slightly bizarre) signs that reveal when we’re truly sleep deprived.

1. You rely on clichés.

Do you find yourself peppering platitudes (“What goes around comes around” or “It is what it is”) into everyday conversation? No, you haven’t switched bodies with an old fogy, you might just be sleepy. Studies have shown that the act of pulling an all-nighter can mimic the levels of impairment we feel when we’re drunk, Ojile says.   “When you’re impaired, you rely on crutches, the things you know,” he says. “That could mean clichés or anything that is rote and will allow you to stay in conversation without expending much energy.”

And it’s not just clichés. Sleep-deprived people start to sound drunk, with slurred speech, trouble finding words, and excessive giddiness, says Terry Cralle, the national spokesperson for the Better Sleep Council and author of the children’s book Snoozby and the Great Big Bedtime Story.

2. You’re unusually moody.

You’re usually a pretty patient person, but now you have the shortest fuse. Little things, like people being late or missing deadlines, rile you up, and that’s totally normal for someone who’s sleep deprived, says Robert Rosenberg, M.D., a sleep medicine specialist and author of Sleep Soundly Every Night, Feel Fantastic Every Day. One study even showed that people who were low on sleep struggled to accurately read facial expressions; they started seeing non-threatening people as threatening.   As you can imagine, this would send most people into an emotional tailspin, thinking the world is out to get them.

3. You get sick all the time.

You just got over one illness, and the next thing you know, another cold has you down for the count. Your body isn’t railing against you (even if you ate a few too many helpings of chili cheese fries last weekend), but your immune system is weaker and struggling to fend off the germs you come into contact with every day. Case in point: One recent study found that people who slept less than five hours per night were four times more likely to catch the common cold than those who slept for six.

4. You have a serious case of the munchies. munchies1

Find yourself digging into a pint of ice cream right after you polished off some late-night pizza? Your hunger just can’t be sated—and there’s a perfectly good explanation for that. Studies have found that short sleeps lead to a lowered level of leptin (the hormone that decreases your appetite) and an increased level of ghrelin (the hunger hormone).   Talk about a bad combination! Even worse, another study found that participants who slept four-and-a-half hours for four consecutive nights showed increased insulin sensitivity and an elevated risk for diabetes—even though they didn’t change their diet.

5. You can’t seem to make a decision.

Some choices are always hard to make (Netflix or Hulu?), and then there are days when every decision seems like it’s do or die. If you’re low on sleep, you’ll have less blood flow to the pre-frontal cortex, the area of your brain responsible for critical thinking. At the same time, there’s hyperactivity in the amygdala, which is wired for our responses to fear. “This leads to all sorts of problems with executive function,” Rosenberg says. “That includes things like decision making, planning, organizing, and paying attention.”

6. You lose your libido.

“Who wants to be intimate when they’re sleep deprived?” Ojile says. And he’s got a point. For those of us who are low on sleep, the only thing we want to do when we crawl into bed is, well, sleep! Our sex drives seem non-existent. For men, studies have found that sleep deprivation can lower levels of testosterone, which also lowers their interest in being intimate with their partner.

7. You’re breaking out like crazy.

If you wake up in the morning with acne clustered around your chin, don’t think your high school years have come back to haunt you. It’s a perfectly normal reaction to being sleep deprived or overly stressed, says Jennifer Reichel, M.D., a board certified dematologist and advisor to RealSelf. Poor sleep habits can start to make skin less firm and hydrated—in a word: older.   We have cortisol to thank for that. The hormone spikes in people who are stressed and sleep deprived, and it can break down skin collagen, which stops it from being its usual smooth self.

The Takeaway

Sleep is hugely important to your body. Sure, we all love that well-rested and alert feeling, but there’s plenty of stuff happening behind the scenes too, from repairing damaged skin cells to flushing out toxins that build up in your brain. If you notice one of the aforementioned signs, it’s time to start thinking about your quantity and quality of sleep. Luckily, most of the time, these issues are reversible with a concerted effort to catch more zzzs.

Article sourced here:

Healthy Inspirations Recipe of the Week – Steak Roll-ups

October 13, 2016



Sleep Like a Baby by Glen Barnett

October 11, 2016

Sleep like a Baby? Not Likely!

Sleeping like a baby may be something Baby Boomers would dream about, if only they could stay asleep, or at least get to sleep in the first place.

Having trouble sleeping is not uncommon especially as you get older.   The average person needs 7-9 hours of good quality sleep regardless of their age.  This may vary person to person but the quality of your sleep is what’s important.

There are many factors as we age that can affect the quality of our sleep from side effects of medications, sleep apnoea, prostate or incontinence troubles, stimulants from food or beverages we consume or even restless leg syndrome.

Lack of good quality sleep can exacerbate some of these issues resulting in a vicious cycle. Lack of good quality sleep may cause irritability, depression, weight issues and possibly make you more prone to illnesses and accidents.  One of the most common causes of poor sleep quality is stress.  Some people reading this article will wake at night tossing, turning and stressing about how to have quality sleep. As I said it’s a vicious cycle.

So what to do?  I’m always a believer in looking at lifestyle changes to help you so try going to the bed and waking at the same time every day.  TV and computers may be too stimulating for your brain so choose another activity to wind down with at night.  If your nocturnal mental ramblings are the culprit get up and write them down, then tell yourself you will ‘deal’ with them tomorrow.   Don’t look at the clock when you wake – it sets your mind alarm into the pattern of always waking at that time.  Decrease the amount of liquid you consume a couple of hours prior to going to bed to reduce the need to pay a penny during the night. Investing in a body pillow to wrap yourself around may help with your physical aches and pains.  Talk to your naturopath or GP about your need for magnesium and calcium which may alleviate those restless legs and ask if your other medications may be adding to your sleep woes.  Put a peg over your husbands (or your) nose to prevent the snoring – just kidding. Talk to your GP about this problem as it may be more serious than you think.  If you’re a Nana napper,  rethink or reduce your nap duration.     Avoid caffeine and sugar at bedtime and get your stimulus from daily exercise and a good old fashion dose of direct sunshine to help with your wake/sleep cycle.

If all else fails have some peace of mind in knowing that people who say they ‘sleep like a baby’ probably don’t have one or remember what it was like, to have had one.

Teaching Your Child Emotional Agility

October 9, 2016

It’s hard to see a child unhappy. Whether a child is crying over the death of a pet or the popping of a balloon, our instinct is to make it better, fast.

That’s where too many parents get it wrong, says the psychologist Susan David, author of the book “Emotional Agility.” Helping a child feel happy again may offer immediate relief for parent and child, but it doesn’t help a child in the long term.

“How children navigate their emotional world is critical to lifelong success,” she said.

Research shows that when teachers help preschoolers learn to manage their feelings in the classroom, those children become better problem solvers when faced with an emotional situation, and are better able to engage in learning tasks. In teenagers, “emotional intelligence,” or the ability to recognize and manage emotions, is associated with an increased ability to cope with stressful situations and greater self-esteem. Some research suggests that a lack of emotional intelligence can be used to predict symptoms of depression and anxiety.

Emotional skills, said Dr. David, are the bedrock of qualities like grit and resilience. But instead of allowing a child to fully experience a negative emotion, parents often respond with what Dr. David describes as emotional helicoptering.

“We step into the child’s emotional space,” she said, with our platitudes, advice and ideas. Many common parental strategies, like minimizing either the emotion or the underlying problem or rushing to the rescue, fail to help a child learn how to help herself.

Dr. David offers four practical steps for helping a child go through, rather than around, a negative emotion and emerge ready to keep going — feel it, show it, label it, watch it go.

Feel It. While it may seem obvious to feel emotions, many families focus on pushing away negative emotions. “When we’re saying ‘don’t be sad, don’t be angry, don’t be jealous, don’t be selfish,’ we’re not coming to the child in the reality of her emotion,” she said. “Validate and see your child as a sentient person who has her own emotional world.”

Show It. Similarly, many families have what Dr. David calls “display rules” around emotions — there are those it is acceptable to show, and those that must be hidden. “We see expressions like ‘boys don’t cry’ and ‘we don’t do anger here,’ or ‘brush it off,’” she said. “We do it with very good intentions, but we are teaching that emotions are to be feared.”

Label It. Labeling emotions, Dr. David said, is a critical skill set for children.

“We need to learn to recognize stress versus anger or disappointment,” she said. Even very young children can consider whether they’re mad or sad, or angry or anxious or scared. “Labeling emotions is also at the core of our ability to empathize. Ask ‘How do you think so-and-so is feeling? What does their face tell you?’”

As children get older, she adds, we can talk more about emotional complexities. “We can be simultaneously excited and anxious and frustrated, and we also need to learn to recognize that in other people,” she said.

Watch It Go. Even the hardest emotions don’t last forever. Dr. David suggests helping your child to notice that. “Sadness, anger, frustration — these things have value, but they also pass. They’re transient, and we are bigger than they are. Say, ‘This is what sadness feels like. This is what it feels like after it passes. This is what I did that helped it pass.’”

We can also help children to remember that we don’t necessarily feel the same emotion every time we have a similar experience. The high dive is scariest the first time. We might feel a lot of anxiety at one party, or in one science class, but have a different experience the next time.

“We’re very good, as humans, at creating these stories around emotions,” Dr. David said. “‘I’m not good at making friends. I can’t do math.’ Those are feelings and fears, not fixed states. People and things change.”

Finally, she said, help your child plan for experiencing the emotion again. “Ask, ‘Who do you want to be in this situation?’” she said. “What’s important to you about this?” Children feel stronger as they begin to learn that it’s not how they feel, but how they respond to the feeling, that counts.

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Healthy Inspirations Recipe of the Week – Coconut Fish Soup

October 6, 2016



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Glen Barnett Discusses the Top 10 Ways to Stay Healthy This Summer

October 4, 2016

Ok I’ve been asked again to write my top 10 ways to stay healthy this summer.  Let’s have a look at them &  make sure yours is the healthiest ever.

  1. Activity guidelines for Australians recommend a minimum of 30 minutes of moderate physical activity most days. So as well as doing some structured exercise get outside and go for a swim, surf, bush walk, bike ride or even a kayak.
  2. Remember the Slip, Slop, Slap and Wrap Campaign. Slip on a shirt, slop on the sunscreen, slap on a hat and wrap on some sunnies.
  3. Stay as cool as a cucumber. Eating cucumber after you workout will help bring your body temperature back to normal.
  4. After your workout try room temperature water rather than drinking a cold drink which will interfere with your body’s natural cooling mechanism (sweat).
  5. Match your workout to the temperature and the time of day you’re going to be active. For instance don’t go for your power walk in the middle of a hot day get up earlier and hit the pavement then. Try swimming later in the day so you’re left refreshed and relaxed and ready for a good night’s sleep.
  6. Can’t sleep on these warm nights? Prepare yourself and your boudoir for the night. Use a fan, remove some of your bedding, sprinkle some lavender on your pillow to promote relaxation, enjoy a cool shower just before you hop into bed and enjoy the cool fan on your body as you drift off.
  7. When you wake in the morning enjoy a large glass of room temperature water mixed with some lemon juice and then throughout your day make sure hydration is at the top of your list. If you feel hungry check you’re not thirsty. A lot of people mistake thirst for hunger and during summer you don’t need those extra calories but you do need that extra hydration.
  8. Remember winter immunity starts in summer so enjoy raw salads or steamed veges to get the best nutrients. Include foods that are H2O rich like cucumber, carrots, steamed zucchini and melons to fill you up and keep your kjs down.
  9. Don’t like daylight saving? Try to get at least 15minutes of direct sunlight each day because before you know it the days will be shorter and our Vitamin D levels will be diminishing.
  10. Last but not least – smile. If you can’t smile fake it. Laughing and smiling release feel good healthy hormones which will definitely serve you well every day of summer and into those autumn days to come.

Give Glen or Jacqui a call at Coffs Coast Health Club on 66586222 or organise.

Coffs Coast Health Club eNews – October 2016

October 2, 2016



Unlock The Secrets To Happiness with Claire our Clinical Psychologist!

In a world where depression is epidemic, chronic pain is all too common, and stress and anxiety feature regularly in everyday life – where do you turn to seek help? Unfortunately for many of us, the answer is “nowhere”. However, help is now more readily available on the Coffs Coast with Dr Claire Rowsell, clinical psychologist, joining the team at Mid North Coast Physio.

There are many reasons you can benefit from seeing a clinical psychologist. Some of the most common complaints Claire sees clients for are:
• Depression, anxiety and stress – leading to poor quality of life and feeling overwhelmed
• Chronic pain – reducing family time and stopping you from doing your favourite activities
• Eating disorders and food obsessions taking your focus away from important things like relationships, family and career
• Family, couple and relationship difficulties causing distress for you and your children
• Obesity and overweight – causing depression, negative self-esteem and health issues
• Borderline personality disorder making life unbearable for the sufferer
Many people find that working with a clinical psychologist is beneficial for clarifying goals and sticking to positive lifestyle changes, such as coping with stress more effectively, quitting smoking, developing better relationships or dealing with anger in a healthier way.

If you are struggling with mental health challenges and aren’t sure where to turn, Mid North Coast Physio are offering 5 FREE pre-assessments with Claire to help you reach your health goals and discover a happier, healthier version of you.  CALL 1300 273 747 NOW to secure your FREE pre-assessment before they are gone.  Isn’t it time you started feeling great again?



Last 2016 Personal Trainer Course STARTING SOON!

AIPT The Australian Institute of Personal Trainers is proud to introduce their NEW Certificate IV in Fitness – Complete Personal Trainer and Diploma of Business qualifications package.

Start a career as a Personal Trainer and gain the necessary skills to run and manage your own successful fitness business at the same time.
The Certificate IV in Fitness – Complete Personal Trainer qualification will allow you to gain real hands-on practical experience in a real gym, with a real trainer. **Hurry only 4 spots left in the final course for 2016**

As part of this new qualification package, you will also complete the Diploma of Business building on the units you completed within your Certificate IV in Fitness and will help you to develop your skills across a wide range of business functions including managing your own business through to being a program coordinator or business manager within a larger business.

The Diploma of Business is VET FEE-HELP* approved too, so you can study now and pay later – with no time lost!

Contact Dan Tempest, your local Campus Manager directly on 0432 579 221 for further information.

When Do You Choose To Workout?df6baf2b-80c4-4b44-90f3-cfcfcf1dc095

Are you looking for a quiet time to workout or do you like being around the buzz of a busy gym? Either way, here’s a bit of insight in to your member usage patterns at both Moonee & Toormina clubs. There are some similarities but there are also some slight differences that will allow you to plan your workouts more effectively. You will notice that many of the highest attendance periods are around our group exercise classes as they tend to bring many members in to each club at once because of the scheduled start times.

Moonee Club
~ The most popular 2 hour workout periods are 4-6pm, followed by 9-11am & then 5-7am.
~ The most popular day to workout is Tuesday with over 200 visits, very closely followed by Wednesday, Monday, Thursday & then smaller numbers for Friday, Saturday & Sunday.
~ Friday tends to have about 2/3 of the visits of Thursday, with Saturday a little over 1/2 & Sunday a little less than 1/2 the visits of Thursday.
~ The 2 most popular group exercise classes in the club are generally Emma’s 6.30pm Zumba Class on Wednesday & Shell’s 9.30am Pump Class on Tuesday.

Toormina Club
~ The most popular 2 hour workout periods are 5-7pm, followed by 8-10am & then 5-7am.
~ The most popular day to workout is Monday with over 350 visits, very closely followed by Tuesday, Wednesday, Thursday & then smaller numbers for Friday, Saturday & Sunday.
~ Friday tends to have about 2/3 of the visits of Thursday, with Saturday & Sunday a little over 1/2 the visits of Thursday.
~ The 2 most popular group exercise classes in the club are generally Jenna’s 6.00am Pump Class on Tuesday & Carla’s 6.30pm Balance Class on Thursday.


Personal Training For A Halloween Goal!
Feeling like a Zombie after Winter or an extra from the Living Dead? Halloween is on October 30, so why not give yourself the month of October to get some spooktacular abs, monster arms or put the BOO back in your Booty.

Our not so scary Personal Trainers, are currently offering 3 x 30minute Personal Training Sessions for only $99, so when the Zombie apocalypse actually happens, we will all be in good enough shape to survive!

Only 5 spots available per trainer, so call Toormina on 66586222 or Moonee on 66536122 to BOOK today.


New Healthy Inspirations Snack!

Our Healthy Inspirations Team are very excited to introduce…  Healthy Inspirations Protein Muffins! The packet makes about 30 mini or 12-18 full sized muffins. You can make them plain, add blueberries, strawberries or even raspberries. They are perfect as an in between meal snack and totally satisfying on the tastebuds. The packet cost $16.95 which works out to around a dollar per muffin. That is so much better than the $4-$5.50 you’d pay at the shops and with the added bonus that each full size muffin has less than 1 teaspoon of sugar. It’s a win, win all round!

Head to reception today and buy yourself a packet while stocks last or have a free taste on Taste Test Tuesday 4th October (if we have any left).

Fitness Passport Update!

For the month of October all Fitness Passport members can select their choice of a complimentary personal training service.

Choose from:
•  A Weight Loss Consultation with a Healthy Inspirations Weight Loss Coach
•  An Individualised Program designed for either strength gain, fitness gain, functional health or flexibility
•  A Health Check to test your Body Fat Levels, Water Levels and Body Mass Index

Call or email your favourite club now to book in and get started, as we have a limited number of services available per club.

Moonee on 6653 6122 or
Toormina on 6658 6222 or

Corporate Health & Wellbeing!

Are you a Business Owner or HR Manager looking to increase the health, wellbeing, happiness and thus productivity of your workplace? Exercise, especially in an enjoyable and supportive environment, is clinically proven to do all of this and more! At Coffs Coast Health Club we provide corporate packages to suit any businesses’ needs. If this sounds like something that your staff may benefit from, contact us this month for a fully tailored health and wellbeing solution for your business.

Call or email your favourite club now to book in and get started, as we have a limited number of services available per club.

Call Lee at Moonee on 6653 6122 or
Call Tori at Toormina on 6658 6222 or


FREE Kids Club Membership!

Just because your kids come first doesn’t mean your fitness has to take a back seat. While you work on achieving your fitness goals, our trained childminders will supervise your children. They can participate in movement activities, watch movies, colour, play with new friends, and more! So why not sign up for a kid’s club membership now, It’s FREE!

As a kid’s club member you will receive:
~ a free session during your child’s birthday week,
~ a birthday card, party games and balloons,
~ an invitation to the children’s Christmas party.

Pick up your Kids Club membership forms from reception or kids club now. Remember to book your children in advance to receive your discounted rate. Moonee 6653 6122 or Toormina 6658 6222.


The Latest Les Mills Class Launches!

We will be bringing all the latest moves and music to your favourite Les Mills classes this month when we celebrate the new releases.  Launch classes are always lots of FUN and they will all be team taught by our enthusiastic and dedicated instructors. The theme for these launches is SPRING Carnival so let’s celebrate this fantastic time of year and think FLORAL and lots of Spring time colour.

PUMP               7.30am
ATTACK           8.30am
CYCLE             8.30am
BALANCE        9.30am

PUMP              6.00am
BALANCE        9.30am
ATTACK           5.30pm

Come dressed in floral, put flowers in your hair, throw together lots of spring colours and you might just win BEST DRESSED! Bring a friend for FREE to all class launches and show them why you love your LES MILLS classes so much!

Grab Your Diary – Here Are Your Upcoming Events!

Need some extra motivation, a new goal to aim for or just to hang out with your crew? Why not join your trainers, instructors and fellow members at one of the following events this month… We’d love to see you there…

1st October          – AFL Grand Final – Swans v Bulldogs
2nd October         – NRL Grand Final – Sharks v Storm
8-9th October       – Woopi Tri Festival
13th October        – Sawtell Summer Sessions

26th November    – 2016 Coffs Coast Health Club Members & Guests Christmas Party



Healthy Inspirations Recipe of the Week – Tuna, Avocado & Dill Salad

September 28, 2016