Archive for November, 2016

How to avoid drinking your calories this Christmas

November 27, 2016


Let’s be honest, it wouldn’t be Christmas without staff parties, egg nog and brandy. After a busy year, Christmas is a time to unwind and indulge in a glass, or two (or 10).

But with more than 100 calories in a shot, drinks can add calories fast. Accredited Practicing Dietitian, Arlene Normand, shows us  how to make smart beverage choices this festive season.

In a new collaboration with Dietitians Association Australia, Eat Right provides expert nutrition and diet advice on a range of niche’ exercise and health condition topics.

Eat Right’s Top 6 Cheats to Avoid Drinking Your Calories This Christmas

1. Eat before you drink.

If you imbibe on an empty stomach, the alcohol will be absorbed into your blood stream more quickly. In other words, the liquor will go straight to your head. Drinking wine when you are hungry makes you more apt to pig out on fattening foods. Some good pre-party noshes: a small meal or snack containing fibre, protein and healthy fat such as chicken soup, low fat cheese on whole-wheat crackers, or a handful of nuts.

2. Do water chasers.

Alternate water and alcohol over the course of the evening. This will prevent you from guzzling your cocktail and also keep you hydrated. Alcohol has a dehydrating effect, so it is important to drink at least two glasses of water for every alcoholic beverage you consume.

3. Nix the ‘nog.

With more than 200 calories in a 150g serving, which typically contains brandy, milk, sugar and raw egg. It is not a beverage, it is a dessert.

4. Dilute it.

Order cocktails like vodka and club soda, rum and diet coke, or gin and diet tonic that include a calorie free mixer. Or cut your wine serving in half and make up the difference with soda to create a refreshing wine spritzer.

5. Fake it.

Fool yourself – and your friends – by having a non alcoholic drink that looks like a stiff one. For example, order a sparkling water on the rocks with a twist of lime and swizzle stick.

6. Set your limit.

Resolve ahead of time that you will only have one or two drinks. After that, switch to water or a diet soft drink. Beware of waiters and party hosts, who keep filling your glass, that make it hard to keep track of how much you have had to drink.

And for more tips on how to avoid falling off the band wagon this Christmas check out our ultimate Christmas survival guide.

Article sourced from:

Healthy Inspirations Recipe of the Week – Roasted Garlic & Tahini Dip

November 24, 2016



Summer Skin Care Smart

November 20, 2016

The sooner a skin cancer is identified and treated, the better your chance of avoiding surgery or, in the case of a serious melanoma or other skin cancer, potential disfigurement or even death.

It is also a good idea to talk to your doctor about your level of risk and for advice on early detection.

It’s important to get to know your skin and what is normal for you, so that you notice any changes. Skin cancers rarely hurt and are much more frequently seen than felt.

Develop a regular habit of checking your skin for new spots and changes to existing freckles or moles.

How to check your skin

How to check your skin in the mirror

  • Make sure you check your entire body as skin cancers can sometimes occur in parts of the body not exposed to the sun, for example soles of the feet, between fingers and toes and under nails.
  • Undress completely and make sure you have good light.
  • Use a mirror to check hard to see spots, like your back and scalp, or get a family member, partner or friend to check it for you.

What to look for

There are three main types of skin cancer- melanoma (including nodular melanoma), basal cell carcinoma and squamous cell carcinoma.



  • Most deadly form of skin cancer.
  • If left untreated can spread to other parts of the body.
  • Appears as a new spot or an existing spot that changes in colour, size or shape.
  • Can appear on skin not normally exposed to the sun.

Nodular melanoma

Nodular melanoma

  • Grows quickly.
  • Looks different from common melanomas. Raised and even in colour.
  • Many are red or pink and some are brown or black.
  • They are firm to touch and dome-shaped.
  • After a while they begin to bleed and crust.

Basal cell carcinoma

Basal cell carcinoma

  • Most common, least dangerous form of skin cancer.
  • Red, pale or pearly in colour, appears as a lump or dry, scaly area.
  • May ulcerate or fail to completely heal.
  • Grows slowly, usually on areas that are often exposed to the sun.

Squamous cell carcinoma

Squamous cell carcinoma

  • A thickened, red scaly spot that may bleed easily, crust or ulcerate.
  • Grows over some months, usually on areas often exposed to the sun.
  • More likely to occur in people over 50 years of age.

The ABCD of melanoma detection can be a useful guide when checking your skin.

ABCD melanoma detection guide

A is for Asymmetry – Look for spots that lack symmetry. That is, if a line was drawn through the middle, the two sides would not match up.

B is for Border

B is for Border – A spot with a spreading or irregular edge (notched).
Colour of skin cancer C is for Colour – Blotchy spots with a number of colours such as black, blue, red, white and/or grey.
Diameter of skin cancer D is for Diameter – Look for spots that are getting bigger.

These are some changes to look out for when checking your skin for signs of any cancer:

  • New moles.
  • Moles that increases in size.
  • An outline of a mole that becomes notched.
  • A spot that changes colour from brown to black or is varied.
  • A spot that becomes raised or develops a lump within it.
  • The surface of a mole becoming rough, scaly or ulcerated.
  • Moles that itch or tingle.
  • Moles that bleed or weep.
  • Spots that look different from the others.

Mole or skin cancer?

Almost all of us have moles. Moles are not normally present at birth, but appear in childhood and early teenage years. By the age of 15, Australian children have an average of more than 50 moles.

Normal moles usually look alike. See your doctor if a mole looks different or if a new mole appears after the age of 25. The more moles a person has, the higher the risk of melanoma.

  • Harmless coloured spots that range from 1mm to 10mm.
  • Uniform in shape and even coloured. May be raised.
  • The more moles or freckles you have the higher your risk of skin cancer.
  • May have uneven borders and multiple colours like brown and black.
  • Observe moles carefully for any sign of change.

Although you may notice one or more skin changes, it does not necessarily mean that you have skin cancer, however it is important that you visit your GP to have them investigated further. Your GP can discuss your skin cancer risk and advise you on your need for medical checks or self-examination.

It can be difficult to know whether something on your skin is a harmless mole or normal sun damage, or a sign of cancer. When in doubt, speak to your GP.

What is my skin type?

Skin types that are more sensitive to ultraviolet (UV) radiation burn more quickly and are at a greater risk of skin cancer.

All skin types can be damaged by too much UV radiation. Skin types that are more sensitive to UV radiation burn more quickly and are at a greater risk of skin cancer.

People with naturally very dark skin (usually skin type V or VI) still need to take care in the sun even though they may rarely, if ever, get sunburnt. The larger amount of melanin in very dark skin provides natural protection from UV radiation. This means the risk of skin cancer is lower.

Eye damage can occur regardless of skin type. High levels of UV radiation have also been linked to harmful effects on the immune system.

People with very dark skin do not normally need to apply sunscreen (but this remains a personal decision) but they should wear hats or sunglasses to protect their eyes.

Vitamin D deficiency may be a greater health concern for people with naturally very dark skin, as it is more difficult for people with this skin type to make vitamin D. People with naturally darker skin may require up to three to six times more sun exposure to help with their vitamin D levels.

Skin types

Type 1 skin type Type I
Often burns, rarely tans. Tends to have freckles, red or fair hair, blue or green eyes.

Type 2 skin type

Type II
Usually burns, sometimes tans. Tends to have light hair, blue or brown eyes.
Type 3 skin type Type III
Sometimes burns, usually tans. Tends to have brown hair and eyes.
Type 4 skin type Type IV
Rarely burns, often tans. Tends to have dark brown eyes and hair.
Type 5 skin type Type V
Dark brown skin. Rarely burns, tans profusely.
Type 6 skin type Type VI
Deeply pigmented, dark brown to black skin. Never burns.

Cancer Council Australia would like to thank Cancer Research UK for the provision of these skin type images.
Info sourced from:

Healthy Inspirations Recipe of the Week – Salmon Salad Wraps

November 17, 2016



16 Ways to Access Pure Joy

November 13, 2016

Are you accessing Pure Joy on a daily (or hourly) basis?

Did you know that Joy is your birthright? The only thing that keeps us humans from experiencing it is because we are bogged down by toxins (either physical, emotional or spiritual). Here are some ways I’ve found to get my daily dose of Pure Joy and to keep it coming forever…

1. Fresh air – Find places where you can breathe clean air on a regular basis. If you live somewhere that doesn’t have great air quality, then go on hikes, vacations or places you know you can breathe deep and fresh. I find using an air purifier is a great way to clean the air in my house. When I sleep with the window open in the mountains (as I am doing over the next 2 weeks), I need only 6 hours sleep (2 hours less than “normal”) and wake up without an alarm at 6am feeling super refreshed!

2. Fasting – Anywhere between 18 hours and 3 days is enough to notice changes. We know through science that fasting regenerates cells and lowers IGF1 (a hormone which, in excess, accelerates aging and disease). Choose an amount of time which works for you. Even if you just fast on water from lunch one day to breakfast the next day by skipping only dinner you will get benefits. The longer you fast, the cleaner your cells will get and the more you will reverse aging, weight gain and disease. Be smart about coming off the fast by eating fresh, raw and high vibe foods.

3. Dry fasting – See my other blog posts about DF. In my opinion, DF is a miracle that could completely change the way the world views the healing process. Here is a quote from Tonya Zavasta: “Inflammation can’t continue without water. Tissues get swollen with water in places where infection is having a party. Pathological bacteria and microbes love wet terrain. A water shortage is, for them, as devastating as fire. During any fast, dead or dying tissues will be expelled from the body. A water fast simply takes much longer than a dry fast to accomplish this goal. Dry fasting eliminates inflammation the same way a swamp is cleansed of mosquitoes andother insects when it dries up. Microbes are annihilated. The shortage of water is a cleansing drought that’s disastrous to the body’s enemies, such as nasty bacteria. How much more effective is a dry fast? Each day of dry fasting offers benefits roughly equal to three days of water fasting. Bottom line: Dry fasting is a potent practice with many health and beauty benefits. Says Russian doctor Sergey Filonov, who supervises dry fasts for many patients who come to his retreat, the dry fast is the most effective method of healing that nature can offer us.”

4. Green Juice every day – Above all else, you’ve to to get your daily dose of alkalizing minerals through high enzyme, green juice!!! I believe that quickest way to access Pure Joy is through alkalizing your body with dark, leafy greens.

5. Beaut– Surround yourself with beautiful things such as views of mountains and nature. Or just make your home a beautiful place to be.

6. Meditation – Find an app such as Simply Being which help you to stay on track with any length of meditation time. The benefits include everything going better in your day, pure joy, more synchronicities, confidence, less cravings, more peace in your life. Try it!

7. Violet Flame – I decree every day the following: “I AM a being of Violet Fire, I AM the Purity God (or Source or Creator) desires.” This should be done in sets of 3, and you can keep going as long as you want until you feel it. As I decree, I feel the energy rising in me, and my joy and energy sky rocket within seconds of beginning. This is one of my favorite spiritual practices. I experience a palpable surge of joy when I Command, Insist, and Demand that all energies other than those which serve the highest good be consumed by the Violet Flame.

8. Music – Pick music that makes your heart sing. I listen to Wade Morissette, Krishna Das, Snatam Kaurand other devotional music in the morning. Then when I’m ready to get going, I switch to upbeat, dancy kinds of music such as Jason Mraz. Music accompanies me throughout the day and contributes greatly to creating my own energy bubble of pure joy and blocks out negative thoughts and energies.

9. Dance – Whenever and wherever you feel called. I love to dance at home and to move my hips in a figure 8. Unleash your goddess power women! We can create life through our wombs, imagine the power that lies in just moving that energy field through time and space. Try it and see how empowered you feel. NOTE: When you are in public, don’t wait for someone to ask you to dance; if you love the song, be the first one on the dance floor and watch what happens. You will be followed by a bunch of other people who were too afraid to be the first. Be an instigator!

10. BE in service (“How can I serve?”) – Living your life purpose will create joy and well being in all aspects of your life (unless you forget to serve you first by taking care in all the ways I am laying out here).

11. Chakra Balancing– Listen to my video:

12. Skin Brushing – Dry brushing every day will help you to feel amazing.

13. Source Tapping (EFT) – Proven to completely destroy physical, energetic and mental imbalances as well as food cravings/addictions. It can help manifest new things such as love, new living situations, etc.

14. Positive Situations – There is no such thing as a victim, just victim thinking. In every moment, I choose to surround myself with positive people or environments. I set this intention daily when I am doing my decrees or meditating. If I find myself in an uncomfortable situation, and If I am not able to free myself in the moment, I will look for the fastest way out (but perhaps not most graceful if the situation demands a quick exit) and clear my energy immediately upon reaching “safety.”  See #s 6, 9, 11, and 13 to help yourself reset.

15. Don’t settle – Be clear about exactly what you choose to manifest and don’t settle for less than that. When you declare that you deserve only what you ordered (not some watered down version) Source will provide you with that or better! You can be amazing!

16.Orderliness/cleanliness – Get your body, your things, your car and your house in order, and your life will flow into perfect balance too. Energy goes where energy flows so do what you can to make it beautiful!

 By Elaina Love, Faculty Member here at the BodyMind Institute
Sourced here:

Healthy Inspirations Recipe of the Week – Sesame Cucumber Salad

November 10, 2016



Healthy Inspirations Recipe of the Week-Herb & Avocado Omelette

November 3, 2016



Coffs Coast Health Club eNews-November 2016

November 1, 2016


Do you know someone over the age of 65 who is at risk of having a fall? 9a4d3bd0-14ad-4add-9e5c-a7e5472a6ba5

Recent research has outlined the major health impacts falls are having on our older community members, ranging from broken bones and lost independence to life threatening injuries and untimely death. Mid North Coast Physio & Coffs Coast Health Club, the team are passionate about helping you reduce and prevent falls before they occur.  To do this they are making the Stepping On Program available to the Coffs Coast community, with a program starting soon in Coffs Harbour.

How does Stepping On work?
Stepping On is a community-based workshop designed for people over 65, offered once a week for seven weeks that builds your confidence in your own ability to reduce falls through education and gentle balance and strengthening exercises. In a small group setting, you will learn specific knowledge and skills to prevent falls, all run by our Occupational Therapist Natalie Webster. We use expert guest presenters such as Physiotherapists, Exercise Physiologists, Pharmacists, Council Safety Officers and Vision Experts to share knowledge on a range of topics, including vision, home hazards, medicines and practical exercises to improve strength and balance.

And the best news is – Stepping On is FREE.  It’s a government funded program with no cost to participants.  If you or someone you love could benefit from being a part of an upcoming program in Moonee, Toormina or Woolgoolga, please call our Mid North Coast Physio team on 1300 273747 to register your interest.  



 2016 Members & Guests Christmas Party!

Come & join us for some FUN & FRIVOLITY, good food & fabulous company! We love catching up with all of our members & this year we are combining both Toormina & Moonee Club Communities to DOUBLE THE FUN!

We have even arranged a courtesy bus for trips both north and south if you wish to indulge.

When:     Saturday 26th November
Where:    Greenhouse Tavern
Time:       12.30pm until 2.30pm
Food:       A yummy lunch of hot and cold finger and cocktail food, pizza, healthy wraps and cheese and fruit platters, followed by a famously delicious Wicked Berries cake!
Drinks:     from the bar
Tickets:    Available from reception at the clubs or call Toormina – 6658 6222 or Moonee – 6653 6122.
Only $15 per adult & $5 per child

Find the event here on Facebook..



Have You Met All of Our Amazing Personal Trainers?

Personal Training is a very personal experience & not all trainers suit all clients. We are extremely fortunate to have a wide range of fully qualified & experienced Personal Trainers (PT) working out of both clubs for your convenience. PT services are simply the fastest, safest & most enjoyable way of achieving your results and we can cater for individuals, buddies or small groups both inside or outside the club. Introduce yourself to the trainers below when you get a chance & talk to them about how they can help you achieve your goals sooner. Follow them individually on Facebook or our Coffs Coast Personal Training page for the latest tips & tricks…

Tracy Welsh – Rehabilitation & Corrective Exercise, Functional Movement, Chronic Disease Management – Toormina – 0429 695 096
Dan Tempest – Sports Conditioning, Strength Training, Body Transformation – Toormina & Moonee – 0432 579 221
Simone Saunders – Weight Loss, Metafit, Small Groups – Toormina – 0402 202 864
Kylie Calder – Functional Training, Team Training, Active Age Living – Moonee & Toormina – 0414 257 086
Leslie Hamilton – Weight Loss, Body Sculpting, Diabetes Management – Toormina – 0423 284 421
Megan Howard – Metafit Small Group Training – Moonee – 0423 233 717
Jaz O’Meagher
 – Pre & Post Natal Exercise, Obstacle Race Training, Functional Strength & Fitness – Moonee & Toormina – 0415 238 461
Dylan Stitchbury – Moonee – 0401 042 254
Josh Ward – Moonee – 0413 036 604



Members Movie Night – Food As Medicine!

Its Movie Time! The team at Healthy Inspirations are always wanting to educate you and inspire you so they would like to invite you to a FREE screening of “Food as Medicine”.

The Center for Disease Control reports that nearly half the population in the United States of America lives with at least one chronic disease. These diseases are the leading cause of death and disability. They are also the most costly and preventable of all health conditions in the country. It is imperative that we start changing our food culture now. ‘Food As Medicine’ follows the growing movement of using food to heal chronic disease. From individuals empowering themselves to change what is on their plates, to hospital groups administering vegetable Rx programs, we can already see the change happening around us. Join us on the journey of food, health, community and hope!

Check out the trailer here

When                    Wednesday 16th November
Where                   Coffs Coast Health Club Toormina
Time                      6.30pm
Cost                      FREE
Duration               1hr 26m
Bookings              Available from reception at the clubs or call Toormina on 6658 6222 or Moonee on 6653 6122



As Easy As Riding A Bike

Have you ever tried a CYCLE class upstairs at Coffs Coast Health
Club Toormina?

We have a fabulous CYCLE studio and offer a range of CYCLE classes. We have four fabulous instructors that teach a range of FREESTYLE and LES MILLS RPM Cycle classes.

You control the intensity of your ride and there is no tricky choreography to follow which means that Cycle classes are a fabulous class for the beginner right through to the fitness fanatic.  During a Cycle class you ride to the rhythm of motivating music while you take on the terrain.  Your instructor will lead the pack through hills, flats, mountain peaks, time trials and interval training.

Cycle classes are a great cardio workout and lots of FUN too.  Why not try one this week?  We have 6 great classes to choose from – 6am Monday morning, 5.30pm Monday evening, 9.30am Tuesday morning, 5.30pm Wednesday evening, 6am Friday morning and 8.30am Saturday morning.  See you on the bike!



Daniel Tempest!
Congratulations to our very own Personal Trainer, Boxing & Circuit Instructor Dan. He is the Campus Director of the Coffs Coast Campus of The Australian Institute of Personal Trainers & has been shortlisted from over 100 other Campus Directors Australia wide. Dan only took over the Campus 12 months ago but has done such a wonderful job that he has been nominated in two categories – Rookie of The Year & Campus of The Year.

AIPT as its known, is the preferred Registered Training Organisation of health club owners all over the country due to their high standard of student training which is why they have the highest course completion to job rating in the industry. They provide real training, in real health clubs, by real personal trainers which is why we are privileged to have them running their courses out of our clubs.

If you or anyone you know would like to become a personal trainer, please contact Dan directly on 0432 579 221 to steer you in the right direction. He has also recently created a Facebook page called Coffs Coast Fitness Careers which is definitely worth following if you are interested in the fitness industry.





Healthy Inspirations 12 Week Body Makeover Update!
We are almost at the end of our 12 weeks and the runners up and winner of the Body Makeover will be announced at the Members and Guests Christmas Party!  The excitement is building and everyone has stepped up their workouts and tightened their belts!  Who will be the winner? Who will be the runners up?  It’s a close race so far that’s for sure.  Our winner will receive the Body Makeover Winners Pack of Hair, Makeup and Photoshoot! Our runners up will receive pamper vouchers at Skinfit Sawtell plus a few extra goodies.

We would like to thank the following businesses for their generosity in supplying the runners up and winners prizes for our Body Makeover:  Skinfit at Sawtell  Kaboodle Sa-Lace Salon   Lisa Fahey Photography



Monster Merchandise Sale!

All clothing and specially marked accessories are now discounted by 10%-60%. That means bargains starting at just $10 in both clubs!

BSC Limited Edition VIPER COLLECTION Compression Tights!
Handcrafted from High Performance Compression Fabric, in a luxe ‘Snake Skin’ pattern, these tights will create a flattering look for any body type.

All Coffs Coast Health Club Merchandise is also heavily discounted. Tshirts, Singlets, Hoodies, Hats, Bags and more so come down today and pick up a bargain! We have something for everyone.



Grab Your Diary!

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…

2nd November     – 50+ Program Morning Tea at Sawtell Nursery Café (Hidden Link Café) after the 8am class
10th November    – Sawtell Summer Sessions
26th November    – Coffs Coast Health Clubs 2016 Members & Guests Christmas Party