Archive for May, 2016

Glen Barnett discusses the Rotator Cuff

May 31, 2016

You may have heard of an injury that many people refer to as “rotor cup”,   “rotatory cup”, or “rotor cuff”. They are referring to a set of four muscles which make up what’s called the Rotator Cuff.  These muscles are the infraspinatus, supraspinatus, subscapularis and teres minor.  Big names for very important but often neglected muscles.

They work together to give your shoulder stability during movement whether you are an athlete or just an everyday person.  Because our lives have become more  sedentary where we are sitting more at our desks or computers, our posture has suffered.  As a result muscle groups like our Rotator Cuff muscles have become weak and ineffective.

This muscle group can also become stressed by over-exercising, poor technique, accidents or not controlling movement effectively.

So what do you do to help it?  Firstly be aware your mum was right, when she said stand up straight, shoulders back, tummy in.  If you’re round shouldered and tight through your chest you need to stretch it, to open it out again.  Then this is a good starting strength exercise using a theraband or some tubing.  If you have an injury be guided by your physiotherapist on the level of resistance with your tubing.  These muscles can get fatigued quite quickly when they are not conditioned.


Tie the theraband or tubing around a pole or shut it in a door.  Stand with your left side facing the door and the tubing in your right hand. Step away from the door to create some tension in the tubing. Standing with good posture gently squeeze your shoulderblades partially together.


Now imagine that you are a door frame, bend your elbow at 90degrees against your side waist area. Your elbow is now a hinge so kept it glued to you, the door frame.  Your forearm is now the door so the action is like you are opening the door (as you pull the tubing away from the pole) then closing the door as you gently release the tubing towards the pole), keeping your elbow hinged against your side waist.  Try doing up to 10 repetitions then turn around to change arms x 3, 3 x a week.


If you’d like more guidance on this exercise or to try a free class,call Glen Coffs Coast Health Club Toormina on 66586222.



It’s Okay to Cry During Relaxation

May 29, 2016
The yoga or BodyBalance class is coming to an end, and we’re all ready to lie down and chill out in a wonderful relaxation. The teacher dims the lights, turns up the soothing music, and helps all the muscles relax.

While in this pose, I start to feel great emotion, sometimes happy, sometimes sad, and often times I cry. I have always been very in tune with emotions, but this, this is a bit much. Crying on the floor really isn’t a good look, is it?

I started to really ponder—why do yogis sometimes cry during Savasana? Is it normal? As I wondered and reflected, I was able to come up with some ideas as to why this may happen for yogis, and how ok it is for crying to happen during this pose.

1. Everyone experiences some sort of stress during the day, whether it’s work, driving, family, friends—the list can go on and on.

There’s even times when our mind is in a constant state of chaos (when we can’t slow down, our thoughts are racing, and we’re 10 steps ahead of where we should be). In Savasana, it’s a final relaxation. The brain is slow, and we’re just still. Let the emotions roll.

2. Throughout the day, we have no time to really let our emotions get the best of us.

Perhaps there’s a stressor or a worry, or even a feeling of gratefulness we’ve been nursing that amidst the day’s chaos couldn’t be released. Savasana is a great time to release everything we have pent up.

3. Savasana lets us feel more connected to our very own self.

It’s quiet, and you have nothing and no one else to think about except, well, you. And you should have an emotional relationship with yourself. Love yourself and be proud of yourself and your practice. You let all these emotions come together in Savasana, and if that makes you tear up, well why not?

4. You’re completely relaxed and grateful.

Yoga class has ended and your endorphins are screaming YES to the practice you just had. Your body is a complex temple filled with lots of chemicals. Endorphins are a big factor in regulating your brain mood. Those killer poses you pulled get all those chemicals interacting, producing loads of happiness.

It’s ok to tear up—you’re happy!

So the next time you’re in Savasana and you feel a little water works coming on, just let it flow, baby. You’ve earned it, you deserve it, and you’re entitled to it.

by Denise Casagrande – Denise is a practicing yogi who lives in Manasquan NJ, who enjoys all things positive and free. Through yoga and meditation, she has found a new outlook on life, and is enjoying every second of it. Connect with her on Twitter and Instagram.

Glen Barnett discusses the Hamstring Muscles

May 24, 2016

Forget the Brazilian Butt Lift to keep the back of your legs and your butt toned – try this effective hamstring exercise to keep gravity at bay.   Your hamstring muscles are the ones at the back of the upper leg.  They play a really important role in your core stability and knee stability.  So how do you get them stronger and more toned?   Firstly, if you have any knee or lower back problems check in with your physio or personal trainer before doing this exercise.

Level 1

Lay on the ground, with your feet about hip width apart. Now step your feet further away from your body so your legs are almost straight.  Pull your toes back so your heels are digging into the ground.  Lift your pelvic floor, draw your belly in and tighten your butt as you lift your hips off the ground then return them part way down.  That’s one repetition.

Increase your pace as you do 8 more then control your movement as you slowly lift one leg and foot upward at a time as if you were slowly walking.  Do about 6 then go back to the quick butt lifts.  Try doing the quick butt lifts alternating with the slow walking for about 1 minute. Have a break for 30 seconds and try another 1 minute set. Repeat.

Level 2

Now to make it harder, place your feet on a stable chair (one that doesn’t slide away from you) and do the same format or even harder…

Level 3

Place your legs on a fit ball.  The fit ball of course is very unstable so the idea is to keep it a still as possible as you do the exercise.  Feel your hamstrings sing!

Call Glen or Jacqui on 66586222 for more information.




The Easiest Strategies to Avoid Overeating

May 22, 2016


Listen, we’ve all been there. We’ve overindulged and lived to regret it. One too many glasses of wine and you feel like absolute garbage the next day. A sliver of chocolate cake that turns into 3 slices—bring on the guilt and remorse. Tacos at 2 a.m.? Sure, why not. And then of course, we wash it all down the next morning with Bloody Marys, our go-to hair of the dog.

In the past, I treated social gatherings as an excuse for an all-out binge sesh that left me feeling bloated, ashamed, and hungover the next morning. I then spent the next few days restricting my diet and punishing myself with exercise just to get the bloating down.

I feel you. And I also know how frustrating it can be to feel like you aren’t in control of your cravings or how much you indulge. I know what it feels like to finally get on track with your nutrition, and then feel like a failure when it all goes to pieces in the blink of an eye. I work regularly with clients looking for moderation and balance–who want to put an end to the yo-yo cycle of binge, berate, restrict, repeat.

But we still want to have our favorite things, don’t we? We want to sip and taste and never feel deprived. Because honestly, deprivation is the pits. It almost always leads to backsliding and rebounding, because willpower is finite, and we can only restrict ourselves for so long. We want to indulge without the requisite guilt that comes along with it. After all, if food is meant to be pleasurable, why should we feel so bad about it?

I want you to eat whatever you want and never feel shameful again. Shame over food (or really anything for that matter) is a wholly unproductive emotion. We can learn how to eat for our palate and our physique, living a life of nutritional freedom, and never again utter the phrase, “I can’t eat that.” We can put an end to dieting by realizing that there’s no trendy diet or brand new nutrition plan that’s going to completely transform us.

What will cause us to change is our mindset. Mindset can seem like a nebulous or intangible term but it’s actually pretty simple: Your mindset is your perspective, the way you view your environment, and how you choose to perceive your world. Your mindset guides how you think about food and fitness, and your mindset ultimately determines lasting success.

To help cultivate a positive mindset, especially as it pertains to food and indulgence, I have a handful of effective strategies that I use myself and share with my clients to develop sustainable habits for a fit, healthy life. Today I want to share two of the most powerful ones with you.

These two simple strategies, when practiced regularly, will help you put a stop to overindulgence and food anxiety once and for all.

Step 1: Eat Foods That Make You Feel Good

This phrase sounds like a cliché, but I really mean finding food that makes you feel good when you’re eating it and in the hours afterward. Indulgences can totally fit the bill here. Healthy food that nourishes your body can (and should) be palatable, and food that doesn’t nourish your body can still be neutral—meaning it won’t send you into a gut-inflamed, joint-aching frenzy. There are a few questions you can ask yourself before consuming (or imbibing) to determine if a food meets this criteria:

  1. Does this food support my intentions for my body? (If so, go for it!)
  2. If not, will I feel guilty about it later? (If your answer is no, go for it!)
  3. Even though this food doesn’t support my intentions, will it add to my experience in some significant way? (If not, don’t eat it!)

You get the idea. The point is to check in with yourself and hit the pause button before you go too far down the binge-eating rabbit hole. Using this strategy will allow you to indulge intelligently and make mindful decisions—as opposed to mindlessly consuming whatever is in front of you.

Step 2: Use the First Bite Rule

That first sip of sauvignon blanc on a sunny, summer patio that makes you go “Ahh!” That first bite of a warm brownie sundae that makes you go “Mmm.” It’s such a pleasurable experience. It’s food and it’s love and it’s heaven. Food is meant to be enjoyed, but shouldn’t we enjoy every bite as much as the first? In order to do this, you have to stop and check in with yourself after every bite (or sip, in my case!).

Is it still amazing? Am I still really tasting this, or just eating it because it’s there? This requires mindfulness, which is the ultimate goal when it comes to nutritional freedom.

By stopping to make sure you’re still enjoying the experience, you’ll ensure that you never eat more than you truly want, and you’ll slowly start to realize that you don’t have to clean your plate, drink the entire bottle, or scarf down the whole slice of pie. It’s the most natural and effective way that I’ve found to avoid overeating and post-consumption remorse.

The Takeaway

None of this is rocket science, but it does require constant practice and awareness. Ultimately, the goal is to live an empowered, vibrant life, in which overindulgence, binging, and berating yourself about your choices are all a thing of the past. Here’s to eating mindfully and indulging intelligently!

This post originally appeared on Eat, Lift, and Be Happy, a blog written by fitness and lifestyle coach Neghar Fonooni. Her mission is to help women worldwide recognize their worth, own their power, prioritize self-care, and live their bliss. As a lifelong writer and fitness professional from the past 15 years, Neghar uses movement as a gateway to encourage women to get in touch with their bodies and mindset practice as a means to get in touch with their hearts.  For more visit:

Healthy Inspirations Recipe of the Week – Naan Bread

May 19, 2016



27 Amazing Benefits of Yoga

May 15, 2016

Yoga coming to Coffs Coast Health Club – Toormina, starting Tuesday 17th May!
Ring 6658 6222 for details or bookings.

Tuesdays 7am – Beginner to Intermediate & 5.30pm – Intermediate

Wednesdays 6am – Beginner  & 6.30pm – Beginner to Intermediate

Thursdays 6am – Beginner to Intermediate

Yoga is a spiritual, mental, and physical practice that’s been around for centuries. Today, there are several types of yoga that vary in difficulty and speed. While different yoga types feel different, yogis and scientists alike will tell you they are all extremely beneficial for your mental and physical health.

The great thing about yoga is there are very few limitations to start. While colorful yoga pants, support blocks, and fancy mats are nice, you don’t necessarily need any of that stuff to get started. Instead, simply pick a basic yoga routine that has beginner poses and follow along. You’ll notice your body and mood change in no time. To find out the health benefits you can expect when you begin yoga, check out the following 27 benefits of yoga:

1) Better Flexibility

Have you ever watched an experienced yogi twist herself into pretzel-like poses? Seriously, who knew the human body could even bend like that?! The truth is, if you don’t keep your body conditioned to do such movements, then it won’t be able to. Overtime your muscles will atrophy and your joints will settle into a limited range of motion. So when you take your first yoga class, you may not be able to touch your toes let alone tuck your feet behind your head. Stick with it, though, and you will gradually notice your body loosening up.

2) Better Posture

Has anyone ever told you to stop slouching or to sit up straight? Poor posture doesn’t only look bad, it also has a negative impact on the body. Bad posture has been linked to backaches, neck pain, joint problems, and muscle fatigue. Luckily, there are a few things you can do right now to improve your posture, with yoga topping the list. Yoga is one of the best ways to fix poor posture since each pose aims to get your body back into proper alignment without forcing you into unnatural positions. By the way, I’m not just talking about a straighter back. Yoga poses require your entire body to work together, which means everything from your neck to your shoulders, back, and lower body needs to be properly aligned.

A word of advice – before you take your first yoga class, snap a photo of yourself. Then, keep documenting your progress with more photos. Pretty soon you will notice a huge difference in your posture. Before and after photos are extremely useful since improved posture generally isn’t something that you’ll notice by looking in the mirror. That isn’t to say your friends and family won’t notice the difference, though!

3) Better Balance

From easy beginner movements to more advanced stretches, you will need to concentrate and focus in order to hold yoga poses. Overtime, though, you will notice that you don’t have to concentrate quite as hard. That’s because your balance has naturally improved. Every yoga pose helps improve your balance, even the ones that don’t appear to require any balance. When you are sitting or leaning you are still required to center your body.

4) More Strength

Unlike other types of workouts where you pump iron or pull on resistance bands, with yoga, you only use your own bodyweight as resistance. Since yoga requires you to enter into and hold various positions, you will naturally strengthen your muscles. Don’t worry about your muscles getting bored with the same old poses, though. As soon as one pose becomes easy for you there is always another, harder, pose for you to begin working on.

While just about every yoga pose helps your body to build strong muscles, some of the best include planks, bakasana, and various headstands.

5) Tones the Body

One really great aspect of yoga is that it works to tone your body without using weights or exercise equipment. Like a push-up or a pull-up, yoga only uses your own body weight as resistance.

One worry a lot of women have when they hear the terms “resistance training” or “strength training” is: “Will it make me bulk?” Take a sigh of relief ladies because yoga won’t make you bulk up. Rather, it will give you a nice, lean figure.

The poses that work best are the ones that pit your body weight against you, so go for any pose that has you lifting any body part in the air and holding it there. You’ll definitely feel the burn.

6) Better Sleep

While sleep experts recommend getting between 7 to 9 hours of sleep a night, according to the National Sleep Foundation, millions of Americans are getting nowhere near that. Rather, many people are suffering from sleep problems. If you are someone who has trouble sleeping, scientists recommend trying yoga. In a recent study conducted at Harvard Medical School, researchers investigated how a daily yoga practice might affect sleep for people suffering from insomnia. After eight weeks, they found significant improvements in participants’ sleep quality and quantity. This isn’t the only study that reached those findings.

Yoga helps to relax the nervous system, which is the part of your body responsible for a restful sleep. Additionally, yoga’s meditative aspect comes into play to quiet the mind. So if a racing mind is what keeps you from getting a good night’s sleep then performing yoga at any point during the day may offer you some relief.

There are specific poses you can do that are known to help people sleep more soundly. Try uttanasana, halasana, or savasana before tucking yourself under the covers. These should put your body into a relaxed state, making it easier for you to drift off into dreamland.

7) More Energy

Yoga does a few things for the body that result in a boost of energy. For one – a better night’s sleep makes for a more energized day. Second, studies show that some yoga poses adjust the hormone cortisol. Too little of this hormone can drain your body of energy. Although, you don’t want too much of it either!

Additionally, when you practice yoga you are taught to breathe more deeply, which means your blood receives waves of fresh oxygen. This is key to increasing energy levels.

To help beat fatigue try the following poses: utthita trikonasana, utkatasana, and salabhasana. Once you’ve completed these poses you should feel more awake, leading to a more productive day.

8) Better Sex

Transforming your body into a super sexy machine is perhaps one of the most popular benefits associated with yoga. There are a few ways yoga translates into the bedroom. First and foremost, flexibility. As I mentioned earlier, the longer you do yoga the more flexible you will become. The more flexible you become the more poses (both on the mat and in the bedroom) you will be able to do. Additionally, you’ll be able to hold those poses for a longer period of time without getting tired. You’ll have more strength, more balance, and more flexibility, which all translates to better performance.

All yoga positions are linked to the sexual act, so you can literally choose any sequence and you’ll be improving yourself greatly. Choose poses that resonate with you and build from there.

9) Lower Blood Pressure

It’s important to monitor and lower high blood pressure since it can lead to heart attack, stroke, and other unhealthy cardiovascular events. Aside from taking medications, there are natural ways to lower high blood pressure. According to a study published in the British medical journal The Lancet, yoga is a great workout for your heart and over time will improve your cardiovascular function. The key is sticking with it long enough to get these benefits. In one study, researchers looked at people with hypertension and compared the effects of Savasana (Corpse Pose) with simply lying on a couch. After three months, the group that practiced Savasana noticed a 26-point drop in systolic blood pressure and a 15-point drop in diastolic blood pressure.

As you can see, you don’t have to do any extreme yoga poses or practice hot yoga to get the benefits of lower blood pressure. Rather, it’s the calming nature of yoga that does the trick. So focus on feeling good and only push yourself far enough for continual growth. Don’t push yourself to the point of frustration. Additionally, if you’re looking to lower your blood pressure then try to focus on meditating while you hold your poses.

10) Better Circulation

With all of the twisting motions and upside down poses, yoga can really get your heart pumping and blood circulating. This means fresh blood and oxygen are delivered to your cells and organs, enhancing their function. According to studies:

“Twisting poses wring out venous blood from internal organs and allow oxygenated blood to flow in when the twist is released. Inverted poses encourage venous blood flow from the legs and pelvis back to the heart and then pumped through the lungs where it becomes freshly oxygenated.”

Yoga also thins the blood which can decrease the risk of heart attack and stroke, since they are often caused by blood clots. Additionally, yoga can help reduce swelling in the hands and feet.

The chair pose, downward dog, and warrior pose are just three poses that can improve circulation. However, it’s important to note that these benefits won’t be achieved overnight. So stick with it!

11) Lower Cholesterol

Cholesterol is a lipid that’s found in the bloodstream. While the body needs some cholesterol, too much LDL cholesterol can lead to a buildup of plaque in the arteries, blood clots, heart attack, and stroke. Impressively enough, numerous studies have shown yoga to lower LDL “bad” cholesterol and boost HDL “good” cholesterol. According to the American Heart Association, HDL cholesterol actually helps to remove LDL cholesterol from the arteries and carries it back to the liver, where it’s broken down and passed from the body.

If you are on a medication that lowers cholesterol and would like to begin practicing yoga on a regular basis, consult with your doctor first.

12) Lower Risk of Heart Disease

Between lowering blood pressure, increasing circulation, and lowering bad cholesterol, it’s no wonder that yoga helps to lower a person’s risk of heart disease. The various poses and deep breaths help the heart do its job, increasing blood flow throughout the body, and improving the entire circulatory system.

There aren’t any specific poses that will lessen your chance of heart disease. They’re really all effective!

13) Less Pain

Much of the pain we experience today is related to our lack of motion and activity. Yoga is one thing you can do to ease that pain. After a short period of practicing yoga, you may find your body moving into its proper alignment. When that happens, chances are a lot of your pain will dissipate. According to several studies, both asana yoga and meditation can help to reduce arthritis pain, carpal tunnel syndrome, back pain, fibromyalgia, and other painful chronic conditions. It’s important to remain optimistic and realize that it’s not likely going to be an overnight process.

There are specific poses you can do for pain management, but these will vary depending on what is hurting. You can do routines for back pain, arthritis pain, as well as any specific body part that’s giving you trouble.

14) Boost Your Metabolism

You’ve heard the term “metabolism” countless time, but do you really know what it means? According to the Mayo Clinic, metabolism refers to the process of your body converting what you eat and drink into energy. Each person has their own metabolic rate, which is affected by lifestyle. When someone is more active, their metabolism will get a boost. This assists in weight loss.

Try the locust, bridge, and shoulder stand if you want to directly work on revving up your metabolism.

15) Weight Loss

Yoga can help boost your metabolism and build stronger muscles, two things are essential for weight loss. Tip: If you start to eat more whole, organic foods while performing a daily yoga routine you’ll be more likely to see the pounds come off quicker.

16) Better Immunity

Do you feel like every time you turn around you are battling another cold or illness? If so, your immune system is probably weak. A weakened immune system can stem from a variety of things such as lack of sleep, chronic stress, and poor digestion. Since yoga has been found to improve all of those things, it may not come as a surprise that yoga can also strengthen your immune system.

According to doctors, yoga can stimulate the four main physiological systems that are linked to your immune system. They include the circulatory, digestive, nervous, and endocrine systems. Performing poses that benefit at least one of those systems could have a positive effect on immunity. That means, almost every yoga pose will help improve your immune system. However, there are a few poses that are more effective. They include bridge, shoulder stands, and head stands.

17) Better Respiration

During your first yoga class, you will quickly realize that one of the main focuses is your breathing. You’re consistently asked to pay attention to your breath. Taking deeper breaths, expanding your lung capacity, and being more conscious of your breathing are all part of the process. For that reason, it may not surprise you that yoga is great for people who are suffering from any sort of respiratory ailment or condition. It can help open up a person’s airways and gets their lungs to function more effectively.

The cow pose, cobra pose, and gate pose are all ones that you can do to boost your respiratory health. There are also several more as you get better at performing yoga, but it’s best to start with the easy poses to build confidence and move up from there.

18) Less Stress and Anxiety

Between bills, bosses, family, and the hustle and bustle of everyday life, people are stressed to the max. As if the feeling of stress isn’t bad enough, chronic stress wreaks havoc on health in a number of ways. It can lead to poor digestion, weight fluctuations, weakened immune system, cardiovascular conditions, and much more. One way to naturally beat stress is to exercise. According to researchers, when you perform yoga, feel-good brain chemicals like serotonin are released, putting you in a better mood.

Additionally, yoga helps quiet the mind, gives your body an outlet to release energy blocks that may have you stressing out even more.

To de-stress try the balasana pose, also known as the child’s pose. It’s hard to hold this pose and feel stress at the same time, the two are almost mutually exclusive.


19) Better Memory

Since yoga improves blood flow to the brain, it’s often viewed as a brain-boosting workout. According to one study published in the Journal of Physical Activity and Health, just 20 minutes of yoga a day could have big brain benefits. Researchers had 30 female college-age students spend 20 minutes practicing yoga and 20 minutes doing an aerobic exercise. Researchers gave participants a cognitive assessment test after both the yoga session and the aerobic session. They found test scores to be “significantly superior” on tests that were taken after the yoga session.

The great brain-boosting pose is padahastasana. It involves bending over so that your head eventually is near your knees with enough practice.


20) Lower Blood Sugar Levels

This is great news for diabetics and those that have been told they are at risk for developing diabetes. Yoga has the ability to lower blood sugar levels when done on a regular basis. Paired with a well-balanced diet, this can go a long way towards keeping these levels within healthy parameters.

Diabetics are often advised to exercise and yoga is one exercise that you can do all year long, no matter the weather, and without any extra equipment. Pranayama is a great pose for lowering blood sugar.

21) Lowers Sodium Levels

The average American gets about 3,400 mg of sodium a day, which is much more than recommended. Rather, the Dietary Guidelines for Americans recommends limiting sodium to less than 2,300 mg a day. While sodium is an important nutrient, too much can lead to fluid retention, high blood pressure, stroke, and other heart issues. Along with cutting back on table salt, it’s important to get active and sweat out the sodium. Tip: You may want to try hot yoga, which is yoga performed in a room with sauna-like temperatures. This helps to get you sweating.

22) Improves Digestion

You may not realize it, but when you exercise you’re not only working your leg and arm muscles. Inside your intestines, there is also a layer of muscle that is constantly contracting to help food waste pass. If you aren’t getting enough physical activity, though, your intestinal muscles may become too relaxed. In yoga, you perform a combination of deep breathing exercises and twisting poses that really massage the organs, works your intestinal muscles, and helps release any trapped toxic stool.

If you are looking to relieve constipation or simply improve your overall digestive health, try cat/cow pose, half gas relief pose, half lord of the fishes, or any other twisting pose.

23) Moves Lymph Fluid

Your lymphatic system is interesting because it doesn’t have a pump to move its fluid like the heart pumps blood. Rather, it relies on you to get enough movement throughout the day to get lymphatic fluid moving. However, since many Americans simply don’t get enough exercise during the course of a day to stimulate the fluid movement, there is a virtual epidemic of lymphatic problems caused by improper drainage of lymphatic fluid. To fix this, all it really takes is some specific yoga poses to get the job done.

For example, try anything that gets you inverted, like a shoulder stand or a headstand. These are pretty advanced moves, so you’ll want to work your way up to them or use a wall for support.

24) Helps Prevent Osteoporosis

Osteoporosis is a medical condition where a person’s bones become brittle from loss of tissue. This is typically the result of hormonal changes or nutrient deficiency (namely calcium and/or vitamin D). To help prevent the condition, researchers recommend practicing yoga. Studies show that weight-bearing exercises (like yoga) strengthen bones and help ward off osteoporosis. In an unpublished study conducted at California State University, Los Angeles, people who practiced yoga experienced an increase in bone density in their vertebrae. This could possibly be a result of yoga’s ability to keep calcium in the bones.

The parivrtta trikonasana, salabhasana, and ardha chandrasana poses will all help you prevent osteoporosis. Remember, you don’t have to be a yoga master to do these poses, or hold them for long periods of time at first. Just trust your instincts and do what you can to start. Starting is the most important thing, not being perfect.

25) Alleviates Symptoms from Many Conditions

From helping cancer patients recovering from chemotherapy treatments to helping arthritis sufferers regain mobility in their joints, yoga can provide symptom relief when it seems like nothing else works.

The great part about yoga is no matter what condition you’re currently in, there are at least a few poses that you can perform. Some yoga exercises are just breathing. So even if you’re bedridden you can do these breathing exercises to help focus your mind and improve your respiratory function. You’d be amazed at how much better you feel just by breathing more effectively.

Depending on your symptom, you’ll want to do specific poses. You may also find that a general yoga routine with some of the most popular poses works just fine.

26) Improves Your Outlook on Life

Getting a better outlook on life can help you in nearly every aspect of your life. You may feel like not even trying some days, or you may get stuck in a cycle of unhealthy thoughts. Thankfully, yoga boosts serotonin levels and can help you break free from your slump. Who knows, with a new zest for life you may take on new work projects. You’ll never know unless you get started and the good news is even the most basic yoga poses can get you there.

27) Provides an Inner Calmness (Eventually)

When first starting out with yoga, you may find the poses hard to get into and even harder to hold. Your state of inner being might be all chaos and confusion mixed with frustration and exhaustion. Trust me, if you have faith and stick with it, you’ll get better. Once the poses get easier to you, you’ll be able to turn your mind inward, which produces the calmness you typically hear attributed to yoga.

Article sources here:

Healthy Inspirations Recipe of the Week – Lamb Chops with Tomato & Olives

May 12, 2016



Over 50’s Fitness by Glen Barnett – Coordination Exercises

May 10, 2016


Left, right, left, right, left right!  We don’t really have to think about this much (hopefully) when we walk but believe it or not the simple art of walking is a coordination exercise.  Hopefully when your feet go left, right, left, right your arms are doing the opposite, right, left, right, left.

Remember, you have fine and gross motor skills and bilateral coordination (using same limbs or sides together) and unilateral coordination (using one limb to do a movement at a time) This can then be challenged by using one limb to do one movement while another limb is doing a different movement at the same time, for instance the old tapping your head while rubbing your stomach!


Fine Motor Skills

  • Put a tennis ball in a stocking then hang it from a tree branch or even over your door (close door). Push it so it moves forward and backward.  Catch the ball with two hands (bilateral) then practicing catching the ball with one hand at a time (unilateral). Then see if you can catch it with two hands then one with your eyes closed!

Gross Motor Skills

  • Try alternating taping one foot behind you and at the same time, reach the opposite arm forward.


  • Remember the ‘Pattie Cake’ game. Face a friend.  Both of you then place both hands on your own knees, clap your own hands together, then clap their opposite hand.  Pick up speed as you keep going!


  • This one can be tricky. Tap your right foot out to the right side and reach your left arm across your body.  Try the other side, left foot to left side and reach right arm across your body!  Speed it up!

Sometimes using a steady music beat can help you with coordination which is often why we find people’s coordination improves when they participate in group exercise classes.

Call Glen or Jacqui on 66586222 for more information.


Coffs Coast Health Club eNews – May 2016

May 8, 2016


“Empowering the Coffs Coast to be the happiest & healthiest community in Australia”

Motivate Your Mates & WIN
emma rhoades photo

Our MEMBERS ONLY special offer for both Moonee & Toormina clubs is back & is proudly sponsored this month by Emma Rhoades Photography on Hi Tec Drive Toormina. Emma & her team have kindly donated A PRIZE A WEEK to reward you for encouraging your friends to get healthier & happier; & hopefully become your gym buddy.Each Monday this month, we will be drawing the lucky winner! We have 4 x Family/Group Studio Shoots (valued at $120 each) to give away.

All you need to do to WIN is refer your friends to your clubs reception desk to come in & try the club for FREE. You will then get tickets in the draw & if they decide to join, they will avoid the $149 joining fee & you will also receive 2 WEEKS FREE for each friend that you referred who joins.

There are NO LIMITS to the amount of friends you can refer & tickets you can get into the draw each week. The more you refer, the better your chance of winning, so what are you waiting for?

Emma Rhoades Photography is also currently offering great Mothers Day Gift Ideas that you can find right here. Don’t forget Mothers Day is on Sunday 10th May & these special offers expire on the 9th, so get in quick. It’s always a good idea to shop local & support the small businesses that are supporting your community. Yes that gorgeous model is our very own Newlywed Balance Instructor Kirsten Howton!


Yoga & Pilates Have Arrived

Yoga does not see a distinction between the body and the mind; and this is an understanding that western psychology has also concluded for many years  (the mind body connection). Yoga is indeed a process that involves releasing blocked tension and energy in the body, and helping make the muscles, tendons, joints, ligaments, and all other components work to their utmost potential. Yoga believes that human beings are optimally designed, by nature, to be flexible and agile; and stiffness and lack of mobility only arrive when the body is unhealthy or out of alignment.

Yoga classes have been our most requested feedback item for the past 2 years, we have searched the region high & low for the best instructors & now they start on Tuesday 17th May…

BOOK NOW at Toormina reception or on 6658 6222 as limited places are available in each class. Only $19 per casual class or $170 per 10 class pass.

Tuesdays 7am – Beginner to Intermediate with Claire & 5.30pm – Intermediate with Kristy

Wednesdays 6am – Beginner with Claire & 6.30pm – Beginner to Intermediate with Linda

Thursdays 6am – Beginner to Intermediate with Linda
Wednesdays 9.15am – Intermediate Pilates with Jacqui


“Are Your Feet Limiting Your Workout? Do Your Legs Ache?”

MNCPhysiotherapy-gaitscancut1Are you in pain and wondering if your feet are playing a part?  Are you missing out on exercise or fun due to foot problem?  If the answer is yes, then it’s time to do something about it.

Our feet are vital to maintaining good movement, posture and function. However, it is all too common that they could also be the cause of issues throughout your body, like knee problems, back or hip pain, or calf and Achilles issues.

MNC-Logo-CMYK-LargeOur Coffs Coast physio team use the state of the art Gaitscan system to perform computerised foot assessments to get to the bottom of these problems.  This detailed information means you get a detailed breakdown of what happens in your body from the ground up, leading to a solution to your problems sooner.

The physio team are currently giving away 10 FREE Gaitscan assessments (normally $90) to Coffs Coast Health Club members, but it’s a strictly first in, best dressed opportunity.  To secure your free assessment call 1300 27 37 47 now and get rid of pain sooner.


FREE Community Seminar – Top 10 Weight Loss Tips THAT WORK!
HIShapingLandscapeSponsored by Healthy Inspirations
Healthy Inspirations has helped thousands of women (and now men too) to lose weight and keep it off. If weight loss is one of your goals then join the Coffs Coast Health Club team to learn about the Top 10 Weight Loss Tips THAT WORK! Tried and proven weight loss tips from the team that has contributed to the 140,000kg lost Australia wide. Whether you want to lose IMG_7291more than 20kg or just 2kg, this seminar will benefit you.

Where:         Coffs Coast Health Club Toormina
:          6.30-7.30pm on Tue 10th May
RSVP:          by 9th May please
Bookings:    Coffs Coast Health Club reception or 6658 6222
Where:          Coffs Coast Health Club Moonee
When:           6.30-7.30pm on Tue 17th May
RSVP:           by 16th May please
Bookings:     Coffs Coast Health Club reception or 6653 6122
Healthy Inspirations, Shaping Women (and now men) for Life!

Your Key To A Healthy Weight Loss Program!
Nano Lean PosterNanolean Fat Burning Supplement…
Think Lean, Think NanoLean! Nanolean is a weight loss tea that was created as a tool to use in your weight loss plan. Whether you are looking to lose a little, a lot, or just maintain the shape you are in, Nanolean is the secret weapon to help keep you on track. Some call it their best friend in-between your meals. Others call this metabolism booster their 4:00pm wall life-saver. This little stick pack of weight loss powder is designed to provide you with pure vibrant energy, craving control, lower stress levels, a calm appetite and enhanced fat burning. One serving contains only 38 calories but 5 grams of fiber, and ZERO SUGAR! It comes in a natural berry tea flavor that’s light, crisp and refreshing. Nanolean weight loss powder is also ranked as BioPhama’s Favorite Product.
Like all BioPharma products, they add their natural supersorb technology to ensure your body absorbs and utilizes every ingredient for better results. The experience speaks for itself
Exclusive to Coffs Coast Health Club, for the month of May its ONLY $74.99! Mention this email and receive an EXTRA $5.00 OFF!
Enrol To Become a Personal Trainer In The Next 6 Days & SAVE $500!
Born to beLive your dream in 2016! The fitness industry is booming. With an increased focus on health and fitness there is unprecedented growth and demand for high quality personal trainers and fitness professionals.
Get qualified and learn in the regions most awarded health club, from the regions most experienced personal trainers. Our very own Daniel Tempest is taking applications right now for the next Personal training course and with ONLY 6 positions left in the June course, your time is running out to turn your dream into reality.

Book an appointment with Dan on 0432 579 221 before May 6th & you will SAVE $500!

So Tell Me… What is a PUMP Class?


BODYPUMP is a weights class for absolutely everyone. This form of weight training will make you toned, lean and fit. Using light to moderate weights with lots of repetition (reps), BODYPUMP™ gives you a total body workout that burns lots of calories. It will also tone and shape your body and help to create muscle definition and is a great class for strengthening your core. The rep effect is the secret to developing lean athletic muscle without the need for heavy weights. The encouragement, motivation and great music you get in a BODYPUMP class will help you achieve much more than you would be able to on your own!

You can adjust a BODYPUMP workout to your current fitness level and when you first start out you can begin with light weights or even just a bar.  Our friendly and fabulous instructors will show you all the moves and techniques to make your first class safe and fun.

BODYPUMP is on the timetable at Moonee on Mondays at 6.00am, Tuesdays at 9.30am and 5.30pm, Wednesdays at 6.00am, Thursdays at 9.30am and Saturdays at 7.30am. Also on the timetable at Toormina on Mondays at 9.30am and 5.30pm, Tuesdays at 6am, Wednesdays at 9.30am and 5.30pm, Thursdays at 6am, Saturdays at 7.30am and Sunday’s at 4.30pm.

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


Click here for more information on membership, personal training, weight loss, massage therapy, rehabilitation, group exercise, childminding, privileges 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!


Your CCHC Team