Archive for April, 2016

Healthy Inspirations Recipe of the Week – Scotch Eggs

April 14, 2016

SCOTCH-EGG-FINALscotch egg

Working out with Bands & Balls

April 12, 2016

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As far as workout equipment goes, stability balls and resistance bands are two of my all-time favorites. The ball has outperformed the floor and weight bench in studies because stability ball exercises use more muscles at the same time. And with bands, you can do exercises that normally require expensive machines without going to a gym. The result: You’ll firm up faster.

Here are seven exercises to get you started with balls and bands. Complete two sets of 10 to 12 reps of each exercise (unless otherwise noted), taking a 30-second break between sets. Do this workout two or three times a week, but not on consecutive days.

By combining these two exercise tools, you’ll recruit more muscle fibers, get all the benefits of a complete home gym, and sculpt beautiful, firm curves. Take a simple biceps curl, for instance. Doing this move on a ball requires more work, so it strengthens the muscles in your arms and tones your abs, waist, back, and legs because you need to use these muscles to maintain your balance. And bands allow you to move in arcs and circles, mimicking high-tech gym equipment and toning the front, back, and sides of your muscles. Now that’s what I call a total-body workout. As a bonus, bands and balls (which deflate) make great travel companions.

Band and ball basics This equipment costs less than $40 for both and is available at most sporting goods stores.

Bands Look for a package that includes light, medium, and heavy resistance bands that are at least 5 feet long. You should hold your band at a length that provides enough resistance to make your last two or three reps feel difficult. If the band is too long or you need more resistance, loosely wrap the ends around your hands. Move slowly through the steps of each exercise to optimize the resistance and prevent the band from snapping back to the starting position.

Balls Choose a size that allows you to sit with your feet flat and your thighs about parallel to the floor. For most, a 65-centimeter ball will do. However, if you’re shorter than 5-feet-5, try a 55-centimeter ball, and if you’re taller than 5-feet-11, try a 75-centimeter ball. If you’ve never used an exercise ball before, don’t inflate it completely. The more inflated and firmer the ball, the harder it is to balance.

*Excerpted from Sculpt Your Body with Balls and Bands by Denise Austin.

How To Use Resistance Bands & Exercise Balls

There are many different tools that can make exercise and strength training fun.
This article outlines:

  • How to use resistance bands and exercise balls
  • The health benefits of using these strength training tools
  • Things you should know before you begin exercising with either tool

Getting Started
Using resistance bands and exercise balls can help make your fitness efforts more enjoyable.

Using resistance bands and exercise balls can help make your fitness efforts more enjoyable.

By learning how to use each tool, you can do interesting and challenging exercises that meet your current needs or abilities.

Keep in mind that if you are new to exercise, or if it has been awhile since you exercised, you should see a medical doctor before starting any fitness program.

Strength training is a vital part of a fitness regime, and contributes to your overall health and well-being.

About Exercise Balls
Exercise balls are also commonly referred to as stability balls, fitness balls, Swiss balls, or physio-balls. They are an inexpensive and lightweight tool that can be used to improve strength, balance and functional fitness. They can be used at home, at the gym or fitness club, or almost anywhere.

Exercise balls generally cost from $10.00 to $40.00. Adult sizes range from 55 cm to 75 cm in diameter. To choose the size that is right for you, sit on the ball so that  your legs are at a 90 degree angle or greater.

Stores generally have a few balls inflated to allow you to try out the different sizes. Otherwise, refer to the specifications listed on the packaging. When you inflate the ball, be sure to follow the inflation procedures provided in the manufacturer’s instructions.How to Use an Exercise Ball

When sitting on the ball, placing your feet wider apart helps you to keep your balance or stabilize your body. With your feet closer together, it’s harder to keep your balance.

When sitting on the ball, placing your feet wider apart helps you to keep your balance or stabilize your body. With your feet closer together, it’s harder to keep your balance.

With a little practice, you’ll be able to use an exercise ball for a variety of exercises.

Here are five examples of basic exercises you can do on an exercise ball:

  • Abdominal crunches
  • Wall squat
  • One arm row
  • Chest press
  • Hamstring curls

The following basic safety considerations should be followed:

  • Breathe (inhale and exhale) through each exercise.
  • Avoid bouncy movements.
  • Keep your abdominal muscles tight when doing exercises on the ball.

You can use an exercise ball safely on your own, but consulting a fitness professional may help, as they can instruct you on correct techniques and getting the most benefits from using this tool.

If you try it and don’t like using an exercise ball there are many other ways to get fit or achieve your strength training objectives.

Resistance Bands
Resistance bands are an inexpensive, lightweight and portable tool that can be used to improve strength. They are also commonly referred to as exercise bands, resistance tubing, or therabands.

Resistance bands come in different forms and different resistance levels. Some are resistance tubing with a handle on each end, which makes it easier to hold onto when doing some exercises. Others look like medical tubing or an oversized elastic band.

Resistance bands that offer more resistance usually come in darker colours, while those offering less resistance come in lighter colours. Prices typically range from $4.00 to $12.00.

The following basic safety considerations should be followed when using a resistance band:

  • Check the band and handles regularly for signs of wear and tear, replacing them as needed, to avoid snapping the band or possible injury.
  • When doing an exercise movement you should feel the resistance in the first 10 to 30 degrees of the movement. (For instance, you should feel the resistance when you first begin to lift your arm while doing a bicep curl. Don’t go beyond that point, as this could cause a muscle strain or pull.)

Here are five examples of basic exercises you can do with resistance bands:

  • Bicep curl
  • Tricep extension
  • One arm row
  • Chest press
  • Leg press

To see a short video on how to do these exercises, visit the Mayo Clinic’s website.

Fun for All Ages
People of all ages can benefit from strength training. Using exercise balls and resistance bands can make it fun, and they are practical tools for working out at home or in the gym.

After you view the suggested videos, start slowly and try out some of the exercises. If you feel unsure or uncomfortable, consider asking for help from a fitness professional. Even if you feel confident, a fitness professional can offer extra tips or insights.

http://www.healthyalberta.com/1244.htm

Having a Workout Partner Can Double Performance

April 10, 2016

A lot of people work out alone, myself included. Sometimes it makes sense to exercise without a partner. You need a partner with similar goals, and sometimes at a similar fitness level, and those can be hard to find. But are those of us working out alone missing out on some possible benefits of having a partner? And when working out with a partner, what’s the best way to get motivated?

buddy workout

There are a lot of ways working out with a partner can help you. Your partner can spot for you, and otherwise make your workout safer. They can check your form and make sure you’re not letting it slip as you fatigue. A recent study by the Society of Behavioral Medicine took a look at the effects of training with a partner on your cardio work. They discovered that doing your aerobic work with a partner improves your results. On the surface what they found might not be exactly controversial, but the extent of it might be surprising, and some of the methods they used are important to those looking for the best results.

Many people work with a partner to increase their motivation. Having someone meet you to exercise sometimes makes the difference between showing up and not exercising at all. Just getting through the door is the most important thing, but the researchers in the partner training study showed that the motivation to work harder was also increased.

The participants in the study were divided into three groups that rode an exercise bike at a given percentage of their heart rate for time. The first group was a control, and they exercised alone. The second worked out with a single partner. The third group worked out with a single partner and was told that the results of their test were based on the partner with the weaker performance.

Before I get to the results, it’s important to note that the partner was virtual. The participants Skyped with a partner and could see them exercising via a computer screen at the same time. Although they were told the partner was working out at the same time as them and could see them too, it was actually a recording. For the third group with the team results, the recording was looped so that their partner was always better than them. How’s that for motivation?

In the end, solo riders made it an average of 10.6 minutes on the bike before stopping. Pretty good. Group two, the ones that rode with a partner on screen, went on for an average of 19.8 minutes. That’s an 87% difference. Imagine how much better your performance would be if you always exercised at a rate that much higher than you do now. The third group was on the bike for an average of 21.9 minutes, an improvement just over double than going it alone. Tell me that’s not impressive.

Not only did research demonstrate working with a partner, especially in a team format, improve performance, but the researchers also went on to measure this motivational boost over time. Doubling your performance for just one workout is good, but not ideal. Doubling your workout every time you exercise over time means major gains over working out alone.

One warning though, that I learned from one of those survival shows: sometimes a partner can push you too hard. If you’re in a survival situation, that could mean death. In the gym, hopefully it only means some overtraining or mild aches and pains from time to time, but it could mean worse. Using a partner to push your aerobic cardio is a pretty safe bet so long as you keep it aerobic, as it won’t likely push you into overtraining. But working with a partner on any kind of high intensity training has a good chance of pushing your body too far, so be aware while training with a partner just how much you’re doing. Be sure to take it easy if you begin experiencing overtraining symptoms. Shy of that, reap the benefits of team training and get better results than ever before (and probably have more fun, too).

 

References:

1. Brandon Irwin, et al., “Aerobic Exercise Is Promoted when Individual Performance Affects the Group: A Test of the Kohler Motivation Gain Effect,” The Society of Behavioral Medicine, (2012)

Sourced here: http://breakingmuscle.com/sports-psychology/having-a-workout-partner-can-double-performance
Written by:  Doug Dupont

Having grown up at the foot of a forest covered mountain in rural Vermont, Doug was active from a very young age. Hiking, running, and climbing were a part of everyday life in the Green Mountains. This culture of exercise led to dabbling in martial arts as a teen, and also getting work in a local powerlifting focused gym. Doug continued to pursue knowledge and training in exercise, becoming a certified personal trainer while still a teenager. Once in college he began his hand at the business… Read More

 

Healthy Inspirations Recipe of the Week – Seared Steak with Cauliflower Peperonata

April 7, 2016

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Coffs Coast Health Club eNews – April 2016

April 3, 2016

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Back Pain Secrets Revealed – Seminar Series!
back pain seminar
The health care specialists from Mid North Coast Physiotherapy & Sports Injury Clinics are running FREE SEMINARS for all members & their invited guests at both Moonee & Toormina clubs early in April.

Do you or someone you know suffer with back pain? Do you want to know more about the common causes of back pain and how to get rid of it?

The low down…

Where: Coffs Coast Health Club Moonee

When:  6.30pm Monday 4th April (straight after the ATTACK class) &

Where: Coffs Coast Health Club Toormina

When:  6.30pm Tuesday 5th April (straight after the TBTA & PUNCH classes)

There will be a special gift for all attendees, as well as the chance to win a special lucky door prize to get you on the road to a pain-free back sooner!

RSVP by call 1300273747 or email info@mncphysio.com.au to register. You can also put your name on the attendee list at Coffs Coast Health Club reception.

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NSW Seniors Festival Week April 1st – 10th

seniors 2016 2The annual celebration of life experience is on from 1-10th of April and this year’s theme is GrowYOUNG. At Coffs Coast Health Club we love Seniors Week and this year is no exception.

We are holding our inaugural Seniors Festival Week photography competition which is free to enter and open to everyone. All you need to do is capture what GrowYOUNG means to you and submit your entry via jacqui@coffscoasthc.com.au or a printed version through either clubs reception by 5pm Wednesday 6th April. This will be drawn by Emma Rhoades Photography at our free GrowYOUNG seminar on Thursday 7th April, 9.30am at Sawtell RSL with Jacqui Barnett.

Also available to our seniors during this week will be:

~ Free access to either health club
~ Free classes
~ Free mini massages
~ Free health assessments
~ Discounted morning tea at the Hidden Link Café (Sawtell Nursery), Hogbin Drive 9.30am (booking rqrd at CCHC reception)
~ Free talk with Mid North Coast Physiotherapy and Toormina Hearing at the morning tea
~ Free lucky door ticket every time you come for a workout at Coffs Coast Health Club all week (winner announced at Seminar) plus
~ Discounted memberships options

Take advantage of all that the Seniors Festival Week has to offer and if you have any enquiries please contact Jacqui directly on 0421971155.

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Coffs Coast Health Club CENEX logo gray
A recent Focus Magazine article shined the spotlight on our very own Personal Trainer Daniel Tempest. He is the man charged with the responsibility of educating the next generation of Personal Trainers here on the Coffs Coast.

Daniel Tempest cutDan is the Campus Manager for the local arm of The Australian Institute of Personal Trainers where those interested in becoming a Personal Trainer learn how to be one in a real gym, with real experiences instead of only online or in a lecture theatre.

Who is your most recent success story Dan?
“AIPT as a registered training organisation has the highest qualification to employment ratio in the market and our qualified students are also the most sought after. My first intake of students here in Coffs was October last year and already one of my students has recently become qualified, registered with Fitness Australia and started work at Beachbodies as well as Mass Nutrition. Her commitment and dedication to her study was exemplary and it has certainly paid immediate dividends.”

How can anyone interested in becoming a personal trainer get more information about it? They can call me directly on 0432 579 221, follow me on social media or visit our website at www.aipt.edu.au to get an understanding of the course content.

Grab the latest Focus magazine or find the article here on page 49 to get the full story…

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Join The 2016 Fitness Buddy Challenge!

buddy workout

 

Our 2016 Fitness Buddy Challenge is scheduled for Saturday 7th May. Grab your buddy and register at reception asap to secure your team. Your training can start today or you can wait for the official 8 week lead up starting on the 14th March for the challenge exercises below. Great prizes up for grabs and rewards along the way. Link up with your favourite Personal Trainer for some discounted small group personal training to get you Buddy Challenge ready!
trophy team

Buddys can be any age, any sex and any fitness level. Friends, family, colleagues or even complete strangers. The winners of the event will be based on Total Accumulated Buddy Points from the following exercises:

  • Most Toe Pushups in 1 minute
  • Longest Wall Squat Held
  • Most Situps (elbows to knees, unassisted) in 1 minute
  • 2km run time
  • Most skips with rope in 2 minutes

Participants who choose to go withoutPersonal Training preparation pay $25 each to enter. Participants who choose to go with Personal Training preparation pay only $10 each to enter.

Each participant can access the special offer of only $20 per 30min session or $35 per 60min session for Small Group Personal Training before the event. Participants do not need to be a member of Coffs Coast Health Club to take part in the event but if a non-member decides to join, they will SAVE OVER $200.

Prizes will also be awarded for the best dressed Buddys, surprise mystery challenges and lucky door.

Register at Toormina or Moonee reception desks or call Glen 0411 037 097 or Jacqui 0421 971 155 for further information.

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Short Term Workout Options for Friends & Family!

studentsDo you have friends or family that are in town during the school holidays? Would you like to save them some money & get them working out with you? Well due to popular demand we are now offering some short term workout options for them…

Single Visit – adult only $15, student or baby boomer only $10, incl access during all supervised hours

Week Pass – adult only $29, student or baby boomer only $19, incl access during all supervised hours

Simply see reception at either club or call Moonee on 6653 6122 or Toormina on 6658 6222 to take advantage of these offers for a limited time.

 

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Shaken Jamaican Balls!
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Stocks Australia wide of the Healthy Inspirations Proti powder were sold out but now they’re back! Available at both club receptions, the Shaken Jamaican Choc Orange flavour is amazing not only in shakes but also in cooking…

balls 2Weight Loss Coach & Personal Trainer Simone Saunders recently posted a short video of herself making Choc Orange Protein balls & they are delicious. If you missed the video, check it out here https://www.facebook.com/Coffs-Coast-Weight-Loss-Personal-Training-1459373320968742/ & then grab your own tub from either club.

Shake on down and get 10% OFF today but only while current stocks last!

 

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Have You Tried a Group Exercise Class yet?
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We have over 65 classes for you to choose from each week & here are the top 5 reasons why they are so popular…

1. It Saves Time: Check the timetable, choose your class, book it in to your day and make it happen. Classes start and finish on time, allowing you to get in, exercise and get out with minimal interruptions.

2. It Saves Money: All timetable classes are included in your membership and you can do as many as you like each week. No need to pay extra to have the most experienced and most motivating instructors all under the one roof. The benefits you gain with classes also save you money on health care, as people who workout are far less likely to get sick and also recover quicker.

3. It’s Safe: Whether starting out or continuing on, you want to feel safe. All of our Group Exercise Instructors are experts in their particular class type. These instructors both explain and demonstrate what needs to done and how it needs to be done. There are many different levels in each class to cater for all fitness and coordination levels and you can discuss you individual needs with your instructor before and after each class for further piece of mind if you like.

4. It’s Social: Group exercise classes are a great way to meet like-minded and like-motivated individuals. You’ll find you share common goals and interest which can be a great motivator to work hard in class and create more accountability for coming back week after week. Many great friendships have started over a pump bar

5. It’s Motivating: Having an awesome instructor and fantastic music encouraging you to push harder helps to take your fitness to the next level. Most people don’t workout to their optimal level by themselves, so by placing yourself in a motivating environment, you can be the best you can be. The excitement and energy in the room helps you forget you’re even working out

 

Come on in and try one out this week. Bring a friend for extra support if you like. See you there…

 

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ANZAC Day Public Holiday!
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The clubs will be unsupervised on ANZAC Day Monday 25th April but will remain open with normal hours, classes & kids club before & after that day.

All 24/7 members will be able to access the club at anytime to workout during unsupervised times, so take advantage of that option and upgrade your membership for only $2 per week at reception if you haven’t already…

 

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Click here for more information on membershippersonal trainingweight lossmassage therapyrehabilitationgroup exercisechildmindingprivileges card & fitness careers or call us on 6658 6222 for Toormina or on 6653 6122 for Moonee for more help.

Invite your friends for a FREE TRIAL & grab yourself a new training buddy!

 

Sincerely,

Your CCHC Team