Archive for the ‘Accountable’ Category

Coffs Coast Health Club eNews – January 2015

January 1, 2015
Coffs Coast Health Club Logo
Join The 12 Week NO BUTTS Challenge!

NoButtsPoster (2)

How Big Are Your BUTTS? How Big Do You Want Your BUTTS To Be? From just $20 a week, Healthy Inspirations are offering you the opportunity to Lose Your BUTTS by taking part in our NO BUTTS Challenge!
 
Here are the top 10 reasons to join the challenge:
1. Lose Weight
2. Lose Body Fat
3. Lose Centimetres
4. Gain Confidence
5. Get the Easy No Hunger Reset Program
6. Get Accountability with One on One or Group No Butts Coaching
7. Get a FREE 30minute Massage 
8. Save $50 when your join before 1st February
9. Win a Healthy Inspirations Pamper Pack
10. Lose Your BUTT!
 
When:      Get Started Anytime Before Monday 2nd February 2015
                Ends Monday 27th April 2015
How:        Call Simone 0402 202 864 or Leslie 0423 284 421 or drop in to the Healthy Inspirations office. Alternatively you can leave your details at reception on 66586222.
 
———————————————–
 
Start Your New Fitness Career in 2015!AIPT-Button

Are you over your job? Do you need a change?

If so, then do something you’re passionate about, help people achieve their goals & kickstart your career in fitness!
NEW YEAR SPECIAL OFFER! Become a Personal Trainer & learn how to run your own business at the same time! SAVE $900 when you enrol in the Diploma of Management package which includes:

~ Certificate IV in Fitness – the Complete Personal Trainer course
~ Diploma of Management via VET FEE-HELP
~ AIPT starter kit which includes a Gym Bag, Towel and Work Out Shirt
~ Bonus 12 month Australian Institute of Personal Trainers membership

Act now to have an exciting career that helps keep you fit & healthy. Experience the best hands on practical training available & begin your new 
career today in the regions most awarded health club.
NEW COURSE STARTS FEBRUARY but the sooner you start, the sooner you finish!
Enrolment of 15 students only, so call Tracy on 0429 695 096 or email her at coffscoast@aipt.com.au for further details & to secure your spot as we only have 8 places remaining.
 

———————————————–

 

It’s Time To Get Back In To Classes!

Our Group Exercise & Childminding Teams have recharged & are ready to help you kick start your New Years Resolutions from Friday 2nd January.
 

front wall compressed

As kids, we loved to get together to play with our friends. As teenagers, our world revolved around our friends; often times our friends dictated our choice of activities. As adults, we still enjoy being active with friends, but don’t always feel like we have the time or opportunity to do so. Group exercise provides us with that opportunity to feel young again and be physically active with others. 
 
Come & join in the fun in 2015 & take your results & enjoyment to the next level. Allow the enthusiasm and energy of the group to help you fuel your workout!
 
Please remember to book early on 6658 6222 for childminding, as we get pretty busy during school holidays…
 
———————————————–
Support Someone with Their New Years Resolution!

adv jan 2015

If you or anyone you know joins Coffs Coast Health Club between the 1st & the 18th of January, they will SAVE OVER $200!
 
We know it can be hard to hold on to your New Years Resolution but it’s a hell of a lot easier if you’re doing it with someone. Training buddies can help keep you accountable, motivate you, keep you on track & provide a social relief when working out. If there is ever a time to keep up your training, burn those excess party calories or start on a new workout regime its NOW!
 
We offered a similar promotion in January 2014 but they SOLD OUT in the first 8 days. This offer is again only valid to the first 40 motivated people that join on any 12 month membership, so move fast…
 
Pass this email on to someone you would like to support, call 6658 6222, email info@coffscoasthc.com.au or just drop in & join up.
 

———————————————–

Short Term Workout Options for Friends & Family!

friendsandfitness

Do 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/baby boomer only $10, incl access during all supervised hours
Week Pass – adult only $29, student/baby boomer only $19, incl access during all supervised hours
Summer Holiday Student Membership – only $12 p/w min.4 weeks, incl access during all supervised hours
 
Simply see reception or call 6658 6222 to take advantage of these offers for a limited time.
 
———————————————–
Welcome Back Matty!
He started with us straight after school in 2011, he has studied & worked in a number of roles throughout the club but you’ll probably remember him best as the friendly face at reception that made it his goal to know everyone that came through the front door. He’s spent some time away from the club soul searching but now he’s back & ready to make good. Click here to watch a quick video of his story as from Monday 5th January he’ll be serving you at reception with a passion to make your day. Welcome back Matty!
 
——————————————-
Workout With Freedom 24/7 Style!
24.7 explosion

24/7 workouts have been happening now for over a year & the feedback has been great. Thank you to those of you who have been telling us how it is helping you… 
 
“I workout at 11pm because I’m too embarrassed to workout in busy times. I am losing weight though & I am determined to workout in busy times in the future.” Charlotte R
“I didn’t know you had 24/7 access but when I found out, I cancelled in town & rejoined here. I love it!” Roger T 
“My husband works during your staffed times so I come on Tue 9pm, Thu 9pm, Sat afternoons & Sun nights. Works perfectly for us!” Claire H
“I workout outside normal times & get on all the equipment I want, when I want. Its great!” Jason T
 
We have also done some stats recently & found that the most common times it is used is still 8-10pm weekdays, Saturday afternoons & Sunday mornings. On Christmas Day this year we amazingly registered three times as many workouts as last year at 82 & Boxing Day a staggering 207 workouts. That’s great commitment to achieving your goals, well done!
 
To upgrade to a 24/7 membership & experience the freedom, simply speak with reception on your next visit…
 
 
———————————————–

Kick Start Your New Year with a Personal Trainer!

personal_trainer_with_clientThey say you are what you eat, so at this time of the year we might resemble Christmas Puddings a bit… If you want to plod along on your health and fitness journey then train alone and hope. However if you want to supercharge your efforts, maximise your time, enjoy your workouts, look great and feel fantastic – get started with Coffs Coast Health Club Personal Training.

Until sold out, our Personal Trainers are currently offering 3 x 30min sessions to any new client for ONLY $99! That is a massive saving but be quick because each trainer can only provide this special offer to 5 new clients.

———————————————–

 
 

January Is The Month To Feel Kneaded!

smile compressCoffs Coast Health Club Massage loves to promote wellness through massage. They can’t wait to get their hands on you and know how nice it is  to be kneaded after the crazy festive season. 

Book in for a 30 or 60 or 90 minute massage and go in the draw to receive the same value massage for FREE in February!  Call reception to book your session today on 6658 6222. 

 

———————————————–

 
 
Australia Day Public Holiday!
The club will be closed on Monday 26th January but will remain open with normal hours, classes & childminding before & after that day. Enjoy your Australia Day, experience the great outdoors & spend some quality time with quality people. australia-day-2014-Smiling-Bear-koala-hat-BBQ-burger
 
Don’t forget that all 24/7 members will be able to access the club at anytime to workout when they want. You can upgrade to a 24/7 membership at reception today for only $2 per week.
 
 ———————————————–
Advertisements

Fats & cholesterol

November 30, 2014

Understanding fats and cholesterol 
goodversusbadfatblackman
Fats have got a bad rap over the past few years, but fats are an essential part of healthy eating.

Healthier fats
Healthier fats include monounsaturated fats and polyunsaturated fats – omega-3 and omega-6. These fats reduce the ‘bad’ LDL cholesterol in your blood and increase the ‘good’ HDL cholesterol. This helps to lower your risk of getting heart disease.

Unhealthy fats
Unhealthy fats include saturated fats and trans fats. Too much saturated and trans fat increases LDL levels in our blood contributing to the build up of fatty material, called plaque, on the inside of your blood vessels which is a major cause of heart disease.

Replacing unhealthy fats with healthier fats
To reduce the risk of heart disease, foods with unsaturated fat should be used in place of foods with saturated fat, and trans fat should be limited as much as possible.

Sources of saturated fat include:

  • Processed meat such as sausages, burgers and salami
  • Pastry
  • Fatty or fried take-away foods
  • Packaged cakes and biscuits
  • Butter
  • Hard and full fat soft cheeses
  • Full fat dairy products
  • Cream
  • Crème fraiche
  • Chicken skin
  • Fat on meats
  • Coconut oil
  • Coconut milk
  • Palm oil

Sources of unsaturated fat include:

  • Olives
  • Nuts
  • Seeds
  • Oils made from olives, nuts and seeds (e.g. olive oil, canola, sunflower, safflower)
  • Oily fish
  • Lean meats and poultry, eggs
  • Margarine spreads (both monounsaturated and polyunsaturated)
What about cholesterol?
Cholesterol in foods (dietary cholesterol) has only a small effect on your blood cholesterol, especially when compared with the much greater increase caused by saturated and trans fat in food.

 Choosing less unhealthy fat (saturated and trans fat) and more healthier fats is more important to your blood cholesterol than dietary cholesterol.

What can I do?

  • Choose vegetables, fruit, wholegrains and nuts and seeds everyday.
  • Including fish two to three times a week instead of meat or chicken is a simple way to reduce saturated fat in the diet while getting the added benefits of omega-3.
  • Limit deep fried foods and fatty take-away foods and fatty snacks, such as crisps, cakes, pastries, biscuits and chocolate.
  • Use reduced fat milk, cheese and yoghurt.
  • Select lean meat, poultry and game. Try to trim all visible fat from the meat before cooking. Remove the skin from chicken and turkey.
  • Use spreads and margarines made from canola, sunflower or olive oil and dairy blends with the Heart Foundation Tick instead of butter. Spread thinly so you can still see the bread.
  • Cook with polyunsaturated or monounsaturated oils, such as canola, sunflower, soybean, olive, sesame and peanut oils. Measure out your oil with a teaspoon or use a spray oil.
  • Grill, bake, poach, steam or stir fry rather than shallow or deep frying and roasting in oil so that you don’t need to use a lot of fat.
What is the Heart Foundation doing?
The Heart Foundation, through the Tick Program, works with manufactures to improve the nutrition profile of commonly consumed processed foods. The Tick Program sets strict criteria for saturated and trans fat. For example, the Heart Foundation began challenging Australian margarine manufacturers to remove trans fats to the lowest possible levels in the early 90s.  
As a result the levels of trans fats in almost all margarines in Australia are now amongst the lowest levels in the world.

Read more about margarine vs butter here.

The Heart Foundation also works to improve the food supply, so that healthier oils are used when Australians choose to eat out.  Find out more about the Healthier Oils initiative.

Healthy heart tip
Include a handful of nuts everyday, not only are they delicious but they are nutritious providing healthier unsaturated fats, fibre and vitamins and minerals. Choose raw, dry roasted and unsalted varieties.

Information sourced from: http://www.heartfoundation.org.au/healthy-eating/fats/pages/default.aspx

Ways to Boost Your Exercise Motivation

July 20, 2014

motivation

Debbe Geiger could summarize her feelings about exercise in two words. “It stinks,” she’d say.

But then her thinking changed when — after much urging from friends who wanted her to play with them — she joined a volleyball team. Now, she’s at the gym with a convert’s fervor on game nights because she doesn’t want to let her teammates down.

“There have been lots of reasons I could have missed, and I haven’t,” says Geiger of Cary, N.C.

Her experience illustrates what exercise experts have known for years: To stick with an exercise routine, you need a reason to carry on when that little voice inside says, “Sit on the couch. Have a doughnut.”

And just knowing that exercise is good for you doesn’t seem to be enough to get you moving.

 Carla Sottovia, assistant director of fitness at the Cooper Fitness Institute in Dallas, says, “You may have had a bad experience in school, or maybe you’re afraid you’ll hurt yourself. Maybe you’re even afraid to sweat.”

Intimidation is a factor also, experts say. When you’re out of shape, it takes courage to don workout duds and head for the gym.

If any of this sounds familiar, don’t give up hope. Here are fitness inspiration tips from fitness experts and exercise converts that are guaranteed to help you learn how to love moving.

 Be Realistic

First-time exercisers often set unrealistic goals that are too ambitious for beginners. Gerald Endress, fitness director of the Duke Diet and Fitness Center in Durham, N.C. says, “They want to go for maximal goals, but they tend to get overwhelmed.”

So don’t start off trying to work out an hour every day. Instead, set more reasonable, achievable goals, like exercising 20 to 30 minutes two or three times a week.

Keep Track of Your Progress

Remember to chart your progress, whether it’s with a high-tech online tracker or an old-school fitness journal. Seeing incremental improvements, whether it’s improved time, increased reps, or greater frequency of workouts, can boost your exercise motivation.

Don’t Expect Perfection

Another pitfall is all-or-nothing thinking, a perfectionist way of looking at life that leads to giving up when you miss a day or two or your workout doesn’t go well. Endress says if you accept that there will be some sidesteps on your fitness journey, you’ll be better prepared mentally to deal with setbacks.

Expect that you’ll get sick from time to time, and be psychologically prepared to miss a few days of exercise when that happens. Don’t let it be an excuse for giving up. “From then on, many people say, ‘I can’t exercise,'” Endress says. “But there’s always a way to exercise.”

To keep injuries from sidelining you, do your best to prevent them by warming up, cooling down, stretching properly, and not doing too much too soon.

Don’t Compare Yourself to Others

 We’ve all seen those toned, fatless specimens who strut through the gym in their Barbie-sized shorts and sports bras.

Don’t compare yourself to them, Endress says. Forget about them. Forgive them. But do not let them deter you from your goal.

Get Support

Enlist the help of your spouse, girlfriends, boyfriends, buddies — anyone who will encourage you to stay on track.

“The person should be in support, but not say, ‘Why can’t you? It’s so easy,'” says Sottovia. If helpful reassurance turns into criticism, gently remind your pal that you don’t need nagging.

 If you need additional help, hire a trainer, she advises.

Find the Fun In It

Sottovia and Endress both say it’s essential to find an activity you like. With an explosion in the number and types of fitness classes at most gyms, it has become easier to find something to appeal to you, from aerobics to Zumba.

If you’re not the gym type, walk around your neighborhood or try activities around the house, such as walking up and down stairs or dancing with the stars in your living room. If you’re motivated by being social, follow Geiger’s lead and join a team.

Break It Up

You can make it easier on yourself by splitting your exercise session into two or three sessions, says Endress. Research supports the idea that this can be as beneficial as one long workout, he says.

So, for example, if you don’t feel like exercising for an hour on any given day, do three sessions of 20 minutes each.

Make It Convenient

Do whatever you can to remove obstacles to exercise, and make it as convenient as possible, says Sottovia.

If you are time-pressed, for example, don’t spend 30 minutes driving to a gym. Try exercising at home to fitness DVDs instead. If you’re too tired to work out at the end of the day, set your alarm a little earlier and exercise in the morning.

Forget the Past

Don’t let previous bad experiences with exercise hinder you, Sottovia says.

So maybe you weren’t the most athletic kid in high school and were the last chosen for class games. That was years ago. Your goal now is not to win a letter jacket or make the cheerleading squad — you want to exercise to stay healthy and enjoy your life.

Reward Yourself

Treat yourself for making the effort to exercise — not with food, but with something that you enjoy, like a movie or flowers, says Endress

Try to think of indulgences that will reinforce a mind-body connection so you can savor the rewards of your hard work. Plan a short trip, or just an hour in a botanical garden. Go to a ball game. And remind yourself with each precious moment that you are enjoying this time because of all the great things you have been doing for yourself.

 

Article sourced from: http://www.webmd.com/fitness-exercise/features/exercise-motivation

 

Why the Number on the Scale Doesn’t Matter

July 8, 2014

It can be easy for us to tie our sense of self-worth to a number, to our body.

This Number Doesn't MatterSure, our bodies are important, but we are spiritual beings inside a physical body. Without nurturing the spiritual piece of ourselves, the physical body will take precedence and our focus will be on the body and weight. This leads to thinking about how to change, control or obsess about our bodies and food.

At the root of any of this thinking is an emotional need that is not being met. By taking the focus off of the scale, off of food, and off of weight, you can begin to dig deeper within.

The reality is that the number on the scale has no significance.

It is about your mental and emotional sanity. The physical piece will fall into place once you have the awareness and understanding as to why you obsess and focus on food and weight.

Here are four reasons why it’s time to let go of the number on the scale and focus on the beauty you harness within:

1. You are more than a number.

It always amazes me how much power we can give a number. How we can give up all of our strength to something so insignificant. If you do this, you’re not alone.

Remember that you are respected and loved for who you are; for the inner love you harness within and the ability to be the person you were put here to be.

2. It’s an inside job.

The external world has the ability to take us out of the moment and bring us to a focus point outside of ourselves.

Yet, inside is what matters.

When we start looking within and allowing ourselves to feel what is coming up, we won’t look for external validation from things like the number on a scale.

The validation will come from within. We will learn to trust ourselves and take ownership and responsibility over our lives.

3. Focusing on weight takes you out of being present in your life.

Weight is an easy distraction for being present.

We can think if only I was skinnier, more fit or weighed less then my life would be better. When we rationally think about this, there really is no connection.

By staying present and taking each moment in, the need to focus on numbers and weight will start to diminish as we realize our true value and worth is much more than a number.

4. You deny others the beauty of getting to truly know you.

Focusing on our weight can make our world smaller and smaller.

Suddenly, we only care about ourselves and how to change the way we look. This takes us out of being there for our friends, family and co-workers. We deny these people the ability to truly get to know us. We deny ourselves that ability as well.

 

 

 

 

This article was sourced from http://www.elephantjournal.com/2014/07/5-reasons-why-the-number-on-the-scale-doesnt-matter-lauren-stahl/

How Farmers Markets Can Teach Your Kids the Values of Local Food & Community Building

May 27, 2014
The Farmers Market is a great place to bring your kids for so many reasons! The Farmers Market allows you to provide your family with wholesome, healthy food while supporting your local community at the same time.Here’s the reality- Family farmers need your support! Now that large agribusiness dominates food production in the U.S., small family farms have a hard time competing in the food marketplace. Buying directly from farmers gives them a better return for their produce and gives them a fighting chance in today’s globalized economy.And health-wise, your doing your family a great favor! Much of the food found in grocery stores is highly processed and grown using pesticides, hormones, antibiotics, and genetic modification (GMOs). Some of it has been irradiated, waxed, or gassed in transit. These practices may have negative effects on human health. In contrast, most food found at the farmers market is minimally processed, and many of our farmers go to great lengths to grow the most nutritious produce possible by using sustainable techniques, picking produce right before the market, and growing heirloom varieties. (Make sure to ask each farmer about their growing practices. We’ve found that most sustainable farmers enjoy talking about their love for the soil and the great lengths they go to produce healthy, pesticide free food!)

Top 10 Reasons to Bring your Kids to the Farmers Market

– See more at: http://www.march-against-monsanto.com/2014/05/10-reasons-to-bring-your-kids-to-the-farmers-market.html#sthash.JrOdgmay.dpuf

Top 10 Reasons to Bring your Kids to the Farmers Market

eatlocal

1. Develop healthy emotional eating habits.

One of the biggest myths about emotional eating is that it’s prompted by negative feelings. Yes, people often turn to food when they’re stressed out, lonely, sad, anxious, or bored.
But emotional eating can be linked to positive feelings too! It’s no accident that McDonald’s named their kids deal a “Happy Meal”! They do this to form a lifelong emotional bond between being happy and eating at McD’s, and it works!

You can beat the fast food marketing guru’s at their own game. Simply swap out the fast food and replace it with a fun day at the Farmers Market! Do this on a regular basis and your kids will start to equate healthy real food with those happy family days at the market.

Here’s a great article on 7 Steps to Become a Conscious Eater

2. Connect kids with “real food”

There is a huge disconnect between most Americans and their food. For the most part, we’ve stopped questioning where our food comes from, how it is raised and if it is good for our health. To a large extent, this is why our supermarkets shelves are lined with so many boxes of processed junk. And most of it is Genetically Modified (GMOs). We are the ones buying it so they keep making it!

We can break that cycle with our kids and the Farmers Market provides a great opportunity to further the food connection discussion. It’s much more effective when you practice what you preach. Buying from local sustainable farmers reinforces the message.

3. Talk with real farmers

As you know, kids are naturally curious. This is a good match because farming is really amazing. Think about it: plant seeds in dirt, add water, get vegetables! Of course there’s a lot more to it than that.

As we mentioned above, a lot of the farmers we meet are very proud of the work they do and they’re very happy to talk about it. With a little coaching (if necessary) you’re kids can ask some great questions, like- Why are you a farmer? What’s your favorite things to grow? What’s that hardest thing to grow? The easiest? Do you use chemicals or pesticides? Why, or why not?

A cool side-effect of this is that the next time you go to the market your kids will remember the farmers. It’s great to make new friends, especially when their doing something as important as growing your food.

4. Let them buy their own food

Depending on your kids age(s), give them a few bucks to buy some of their own food to bring home. This in itself is a great learning experience. Will they think long and hard about what to buy? Or will they buy the first thing they see? Learning to shop wisely and consider all the options is a great skill to have.

And let’s be honest, if we really want to teach our kids about the value of real food, they should know how to shop for it!

PS- If you have young kids, instead of actually shopping maybe you can just let them give the money to farmer. Little kids (and the farmer) will probably enjoy this!

5. Cook the food you bought at home

Getting kids involved in cooking is great. Basic cooking skills open so many choices for them later in life and alleviate them of the need to buy ready made, highly processed meals. But it’s not always easy.

Cooking the food you just bought, or the food THEY just bought if you followed the step above, makes this a whole lot easier. It’s the next logical step- “We bought these veggies from the nice farmer, now we get to cook them!”

For snack ideas, check this out: Quick Clean Eating: 40 Non-Processed Snacks for Busy Moms!

6. Introduce new foods

Face it, some kids are just picky eaters. The 3 steps above may have a profound effect on their willingness to even TRY something new, right? Let’s go through this- We met the farmer, learned about how they grew this, we bought it, we took it home and now we cooked it. It’s just natural to want to taste it!

7. Learn about nutrition

For older kids, the Farmers Market provides an opportunity to learn about nutrition and why real foods are so important to maintain a healthy body. If your kids compete in sports, you can teach them why nutrients will make them better athletes. Even if they don’t play sports they can understand that real food is packed with vitamins and minerals that make them stronger, smarter and healthier.

Additionally you’ll be able to choose non-GMO foods and support non-GMO farmers.

8. Get away from the screens

TV screens, computer screens, iPad screens, phone screens- ARghhhh! Yes, I know you are reading this on a screen (unless somebody printed it for you). Screens are awesome but they have their time and place. Food has a huge impact on childhood obesity but at the same time most kids are on their butts too many hours per day.

Do we really have to watch Lion King one more time? The Farmers Market is a great excuse to bust away from the TV, or Xbox or Facebook, Instagram, – whatever, and get some fresh air.

9. Family bonding

A trip to the Farmers Market provides a great way to spend time together as a family. It’s easy to enjoy each others company when you’re doing something healthy. With little kids you can play fun games like finding food that’s different colors or shapes. With older kids try a scavenger hunt and offer a family prize if the goal is hit.

It may take a little work (and a bribe or two) but the market can be a fun family outing. Who knows, you may end up creating one of those fond memories that your kids can carry and pass on to their kids. How great would that be!

10. Teach the importance of community

The growing number of farmers markets in the United States gives us hope. They serve not only as a way for people to purchase local food but also as a chance for them to connect with others within their communities. Buying local promotes a sense of pride in you home town.

Farmers markets allow you to teach your kids that they can make a difference by voting with their dollars. When you shop at a large grocery store chain, a fraction of your dollars stay local. Supporting local farmers keeps the money in your community where it can be reinvested for the good of the town.

– See more at: http://www.march-against-monsanto.com/2014/05/10-reasons-to-bring-your-kids-to-the-farmers-market.html#sthash.JrOdgmay.dpuf

6 Habits of Super Successful People

April 22, 2014

keys-to-success

Why are some people more successful than others? There’s really no mystery: It’s because they do things differently than people who are less successful. Here are six things that very successful people do every day. Embrace these habits and you can greatly accelerate your own success.

1. Keep Your Eye on the Ball

Don’t let the obstacles in your path keep you from your goals. View challenges as opportunities to learn and grow. To stay ahead, in business or anything else, you must be able to see situations from all angles and adopt the broadest possible perspective. If your ride has been a smooth one you won’t be prepared for the inevitable bumps.

2. Learn How to Say No

It’s far better to say no to a project you aren’t fully able to take on, rather than say yes and produce poor quality work or lose your focus on what matters most. Learning to say no when it is in your personal best interest, or in the interest of your company, is an extremely valuable skill. Make a list of the things that are most important to you and that you must do yourself, and then delegate the things that can and should be done by someone else. Free yourself from daily busywork and you’ll open up time for new opportunities

3. Keep a Daily Plan of Attack

You know the old saying: “Whatever isn’t written down won’t get done.” As much as we like to think we can remember our most important tasks, when the workday gets busy and meetings run long it’s easy to forget some of the things we need to get done. Each morning write out a detailed plan of attack for the day. Not only will this list keep you more organized, but seeing the list in front of you may help you work harder and ignore distractions.

4. Welcome Criticism

Learn to listen to and absorb the criticism that you get. Hateful and negative criticism should be heard, assessed, and then let go, while constructive criticism should be evaluated and acted upon. Solicit feedback from people whose opinions you value. Remember to be gracious when receiving feedback; when you are, your coworkers and friends will be more likely to give you their support and ideas in the future.

5. Trust Your Instincts

Intuition is very real and something that is never wise to ignore, because it comes from deep within your subconscious and is derived from your previous experiences in similar situations. If your mind is telling you “yes” but your gut is telling you otherwise, it’s usually for a good reason. When faced with difficult decisions, seek out all the information you can find, become as  knowledgeable as you can, and then heed your instincts.

6. Take Risks

It’s impossible to become successful while always playing it safe. Taking well-calculated risks can bring previously unimaginable opportunities to both your career and your personal life. When taking a risk doesn’t pan out the way you had hoped, simply learn from it and keep moving forward. Remember that big dreams-;and great success-;aren’t realized by playing it safe!

There is no ‘secret’ to success. You need discipline, perseverance, and six simple skills that anyone can (and should) build into in their daily routine.

 

Article source here: http://www.inc.com/peter-economy/6-habits-of-super-successful-people.html

7 Most Effective Exercises

April 6, 2014

No. 1: Walking

Why it’s a winner: You can walk anywhere, anytime. Use a treadmill or hit the streets. All you need is a good pair of shoes.

How to: If you’re just starting to walk for fitness, begin with five to 10 minutes at a time. Add a few minutes to each walk until you get to at least 30 minutes per walk. Add time to your walks before you  quicken your pace or add hills.

No. 2: Interval Training

Why it’s a winner: Interval training lets you boost fitness, burn more calories, and lose weight. The basic idea is to vary the intensity within your workout, instead of going at a steady pace.

How to: Whether you walk, run, dance, or do another cardio exercise, push up the pace for a minute or two. Then back off for two to 10 minutes. Exactly how long your interval should last depends on the length of your workout and how much recovery time you need. A trainer can fine-tune the pacing.. Repeat the intervals throughout your workout.

No. 3: Squats

Why it’s a winner: Squats work several muscle groups — your quadriceps (“quads”), hamstrings, and gluteals (“glutes”) — at the same time.

How to: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair. Keep your knees right over your ankles.

Squats Done RightTrainer demonstrating proper form for squats

Practice with a real chair to master this move. First, sit all the way down in the chair and stand back up. Next, barely touch the chair’s seat before standing back up. Work up to doing the squats without a chair, keeping the same form.

No. 4: LungesTrainer demonstrating proper form for lunges

Why it’s a winner: Like squats, lunges work all the major muscles of your lower body. They can also improve your balance.

How to: Take a big step forward, keeping your back straight. Bend your front knee to about 90 degrees. Keep weight on your back toes and drop the back knee toward the floor. Don’t let the back knee touch the floor.

Lunges: Extra Challenge

Try stepping not just forward, but also back and out to each side, with each lunge.

No. 5: Push-Ups

Why it’s a winner: Push-ups strengthen your chest, shoulders, triceps, and core muscles.

How to: Facing down, place your hands slightly wider than shoulder-width apart. Place your toes on the floor. If that’s too hard, start with your knees on the floor. Your body should make a straight line from shoulders to knees or feet. Keep your rear-end muscles and abs engaged. Bend your elbows to lower down until you almost touch the floor. Lift back up by pushing through your elbows, Keep your torso in a straight line throughout the move.

Push-Ups: Too Hard? Too Easy?

If you’re new to push-ups you can start doing them by leaning into a kitchen counter. As you get stronger, go lower, using a desk or chair. Then you can move onto the floor, starting with your knees bent. For a challenge, put your feet on a stair, bench, or couch while keeping good form.

Crunches — Method A

Start by lying on your back with your feet flat on the floor and your head resting in your palms. Press your lower back down. Contract your abdominal muscles (abs) and in one smooth move, raise your head, then your neck, shoulders, and upper back off the floor. Tuck in your chin slightly. Lower back down and repeat.

Crunches — Method B

You can also do crunches with your feet off the floor and knees bent. This technique may keep you from arching your back. It also uses your hip flexors (muscles on your upper thighs below your hip bones).

Mastering CrunchesTrainer showing improper form for crunches

Keep your neck in line with your spine. Tuck in your chin so it doesn’t stick out. Breathe normally.
To keep chest and shoulders open, keep your elbows out of your line of vision.

No. 7: Bent-Over Row

Why it’s a winner: You work all the major muscles of your upper back, as well as your biceps.

How to: Stand with your feet shoulder-width apart, bend your knees, and bend forward at the hips. Engage your abs without hunching your back. Hold weights beneath your shoulders, keeping your hands shoulder-width apart. Bend your elbows and lift both hands toward the sides of your body. Pause, then slowly lower your hands to the starting position.

Mastering Bent-Over Rows
Trainer showing bent-over row without weights

First, do this move without weights so you learn the right motions. If you have trouble doing bent-over rows while standing up, support your weight by sitting on an incline bench, facing backward.

 

Article sourced from: http://www.webmd.com/fitness-exercise

Seniors Week March 17th – 24th @ Coffs Coast Health Club

March 11, 2014

Coffs Coast Health Club Seniors & BoomersWhats On During Seniors Week at Coffs Coast Health Club

This is our 5th year being involved in NSW Seniors Week celebrations.
Coffs Coast Health Club has over 200 senior/baby boomers members who actively use the health club.  During Seniors Week 2014 we will be offering:

FREE access to all new Seniors from 17th-24th March to try a class or other activities provided:

  • a mini seated massage,    a health check,   a morning tea, a seminar,   a discounted Seniors First and/or CPR aid course,   membership discounts

FREE entry into our Seniors Week Raffle to win 3 months membership and a 60 minute massage. One ticket per person can be collected during week from Reception.  Raffle will be drawn at the Seminar – be there to win!

 _________________________________________________________________________

Timetable of Activities (enquire at reception for massage and health check times):

  • Mon 8.00am Baby Boomers Fit Strong Class
  • Tue 8.00am   Baby Boomers Circuit Class
  • Wed 8.00am Baby Boomers Fit Strong Class
  • Wed 9.30am Seniors Morning Tea
    Venue: JJs Lagoon Cafe, Sawtell Nursery, Hogbin Drive Pls book at reception
  • Thu 8.00am   Baby Boomers Circuit Class
  • Thu 9.30am    Actively Ageing Seminar with very actively ageing Baby Boomer Jacqui Jarratt
    Venue:  next door to Coffs Coast Health Club at the Sports Club
  • Fri 8.00am     Baby Boomers Core Flex Class
  • Fri 12noon     Discounted Senior First Aid and/or CPR course
    Venue:  Coffs Coast Health Club Group Exercise Room ( Pls book and pay at reception)

Call Jacqui on 66586222 for more information!
Invite your neighbours, acquaintances and friends to

Live Life! at Coffs Coast Health Club
Image

http://www.nswseniorsweek.com.au/home

40 Ways to Let Go & Feel Less Pain

December 22, 2013

"One of the simplest ways to stay happy is... letting go of the things that make you sad." #happiness quotes #happy

“If you let go a little, you will have a little peace. If you let go a lot, you will have a lot of peace.” ~Ajahn Chah

Eckhart Tolle believes we create and maintain problems because they give us a sense of identity. Perhaps this explains why we often hold onto our pain far beyond its ability to serve us.

We replay past mistakes over and over again in our head, allowing feelings of shame and regret to shape our actions in the present. We cling to frustration and worry about the future, as if the act of fixation somehow gives us power. We hold stress in our minds and bodies, potentially creating serious health issues, and accept that state of tension as the norm.

Though it may sound simple, Ajahn Chah’s advice speaks volumes.

There will never be a time when life is simple. There will always be time to practice accepting that. Every moment is a chance to let go and feel peaceful. Here are forty ideas to get started:

Let Go Of Frustration with Yourself/Your Life

1. Learn a new skill instead of dwelling on the skills you never mastered.

2. Change your perception—see the root cause as a blessing in disguise.

3. Cry it out. According to Dr. William Frey II, PH.D., biochemist at the Ramset Medical Center in Minneapolis, crying away your negative feelings releases harmful chemicals that build up in your body due to stress.

4. Channel your discontent into an immediate positive action—make some calls about new job opportunities, or walk to the community center to volunteer.

5. Use meditation or yoga to bring you into the present moment (instead of dwelling on the past or worrying about the future).

6. Make a list of your accomplishments—even the small ones— and add to it daily. You’ll have to let go of a little discontentment to make space for this self-satisfaction.

7. Visualize a box in your head labeled “Expectations.” Whenever you start dwelling on how things should be or should have been, mentally shelve the thoughts in this box.

8. Engage in a physical activity. Exercise decreases stress hormones and increases endorphins, chemicals that improve your state of mind.

9. Focus all your energy on something you can actually control instead of dwelling on things you can’t.

10. Express your feelings through a creative outlet, like blogging or painting. Add this to your to-do list and cross it off when you’re done. This will be a visual reminder that you have actively chosen to release these feelings.

Let go of Anger and Bitterness

11. Feel it fully. If you stifle your feelings, they may leak out and affect everyone around you—not just the person who inspired your anger. Before you can let go of any emotion, you have to feel it fully.

12. Give yourself a rant window. Let yourself vent for a day before confronting the person who troubled you. This may diffuse the hostility and give you time to plan a rational confrontation.

13. Remind yourself that anger hurts you more than the person who upset you, and visualize it melting away as an act of kindness to yourself.

14. If possible, express your anger to the person who offended you. Communicating how you feel may help you move on. Keep in mind that you can’t control how to offender responds; you can only control how clearly and kindly you express yourself.

15. Take responsibility. Many times when you’re angry, you focus on what someone else did that was wrong, which essentially gives away your power. When you focus on what you could have done better, you often feel empowered and less bitter.

16. Put yourself in the offender’s shoes. We all make mistakes, and odds are you could have easily slipped up just like your husband, father, or friend did. Compassion dissolves anger.

17. Metaphorically throw it away. For example, jog with a backpack full of tennis balls. After you’ve built up a bit of rush, toss the balls one by one, labeling each as a part of your anger. (You’ll need to retrieve these—litter angers the earth!)

18. Use a stress ball, and express your anger physically and vocally when you use it. Make a scrunched up face or grunt. You may feel silly, but this allows you to actually express what you’re feeling inside.

19. Wear a rubber band on your wrist, and gently flick it when you start obsessing on angry thoughts. This trains your mind to associate that type of persistent negativity with something unpleasant.

20. Remind yourself these are your only three options: remove yourself from the situation, change it, or accept it. These acts create happiness; holding onto bitterness never does.

Let Go Of Past Relationships

21. Identify what the experience taught you to help develop a sense of closure.

22. Write everything you want to express in a letter. Even if you choose not to send it, clarifying your feelings will help you come to terms with reality as it is now.

23. Remember both the good and the bad. Even if appears this way now, the past was not perfect. Acknowledging this may minimize your sense of loss. As Laura Oliver says, “It’s easier to let go of a human than a hero.”

24. Un-romanticize the way you view love. Of course you’ll feel devastated if you believe you lost your soul mate. If you think you can find a love that amazing or better again, it will be easier to move on.

25. Visualize an empowered single you—the person you were before meeting your last love. That person was pretty awesome, and now you have the chance to be him or her again.

26. Create a space that reflects your present reality. Take down his pictures; delete her emails from your saved folder.

27. Reward yourself for small acts of acceptance. Get a facial after you delete his number from your phone, or head out with friends after putting all her things in a box.

28. Hang this statement somewhere you can see it. “Loving myself means letting go.”

29. Replace your emotional thoughts with facts. When you think, “I’ll never feel loved again!” don’t resist that feeling. Instead, move on to another thought, like “I learned a new song for karaoke tonight.”

30. Use the silly voice technique. According to Russ Harris, author of The Happiness Trap, swapping the voice in your head with a cartoon voice will help take back power from the troubling thought.

Let Go Of Stress

31. Use a deep breathing technique, like ujayii, to soothe yourself and seep into the present moment.

32. Immerse yourself in a group activity. Enjoying the people in your life may help put your problems in perspective.

33. Consider this quotation by Eckhart Tolle: “Worry pretends to be necessary but serves no useful purpose.” Questioning how your stress serves you may help you let it go.

34. Metaphorically release it. Write down all your stresses and toss the paper into your fireplace.

35. Replace your thoughts. Notice when you begin thinking about something that stresses you so you can shift your thought process to something more pleasant, like your passion for your hobby.

36. Take a sauna break. Studies reveal that people who go to sauna at least twice a week for ten to thirty minutes are less stressed after work than others with similar jobs who don’t.

37. Imagine your life 10 years from now. Then look twenty years into the future, and then thirty. Realize that many of the things you’re worrying about don’t really matter in the grand scheme of things.

38. Organize your desk. According to Georgia Witkin, assistant director of psychiatry at Mount Sinai School of Medicine, completing a small task increases your sense of control and decreases your stress level.

39. Use it up. Make two lists: one with the root causes of your stress, and one with actions to address them. As you complete these tasks, visualize yourself utilizing and depleting your “stress supply.”

40. Laugh it out. Research shows that laughter soothes tension, improves your immune system, and even eases pain. If you can’t relax for long, start with just ten minutes watching a funny video on YouTube.

It’s a long list, but there’s much left to be said! Can you think of anything to add to this list—other areas of life where we need to practice letting go, and other techniques to start doing it right now?

Article written By Lori Deschene, sourced from: http://tinybuddha.com/blog/40-ways-to-let-go-and-feel-less-pain/