Archive for the ‘Australian Institute of Personal Trainers’ Category

Healthy Inspirations Recipe of the Week – Cauliflower Tabbouleh

December 15, 2016

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Photo sourced from: http://www.thehealthymaven.com

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Coffs Coast Health Club eNews-November 2016

November 1, 2016

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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.  

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 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..

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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

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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 www.fmtv.com/watch/food-as-medicine

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

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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!

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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.

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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 www.skinfitsawtell.com.au/  Kaboodle www.kaboodlebodybeauty.com.au/ Sa-Lace Salon www.salace-salon.com/   Lisa Fahey Photography  www.facebook.com/lisafahey01?fref=ts

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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.

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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

 

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Stop and Smell the Roses by Glen Barnett

October 18, 2016

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

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

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

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

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

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

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

 

 

 

 

 

Coffs Coast Health Club eNews – October 2016

October 2, 2016

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Unlock The Secrets To Happiness with Claire our Clinical Psychologist!

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

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

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

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Last 2016 Personal Trainer Course STARTING SOON!

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

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

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

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

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

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

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

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

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

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

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

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New Healthy Inspirations Snack!


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

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

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Fitness Passport Update!

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

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

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

Moonee on 6653 6122 or moonee@coffscoasthc.com.au
Toormina on 6658 6222 or toormina@coffscoasthc.com.au

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Corporate Health & Wellbeing!

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

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

Call Lee at Moonee on 6653 6122 or lee@coffscoasthc.com.au
Call Tori at Toormina on 6658 6222 or tori@coffscoasthc.com.au

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FREE Kids Club Membership!

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

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

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

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The Latest Les Mills Class Launches!

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

SUPER SATURDAY at TOORMINA – 8th October
PUMP               7.30am
ATTACK           8.30am
CYCLE             8.30am
BALANCE        9.30am

MONDAY MADNESS at MOONEE – 10th October
PUMP              6.00am
BALANCE        9.30am
ATTACK           5.30pm

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

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Grab Your Diary – Here Are Your Upcoming Events!

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

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

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

 

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Signs That You’re Exhausted (Not Just Tired)

July 24, 2016

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If you stifle yawns in 2 p.m. meetings and find yourself passed out cold during the previews on movie nights, you probably already know you’re run down. But there’s a big difference between being pooped out and being exhausted — and the signs aren’t as obvious as just feeling tired. It’s important to know the difference, because exhaustion can be downright dangerous.

“Sleep is one of the most under-appreciated facets of health,” says Dr. Wayne Scott Andersen, MD, medical director of Take Shape for Life. “The consequences of sacrificing it can ripple throughout various areas of your life. Exhaustion has been linked to issues with appetite regulation, heart disease, increased inflammation, and a 50 percent increase in your risk of viral infection.” So if you’re tired and you’re experiencing any of the symptoms below, it might mean you’re exhausted — and it’s time to devote some serious time to sleep, ASAP

6 Clues That You’re Totally Exhausted

1. Your Lips Are Dry
If your lips are cracked, your skin is scaly, and you’re suffering from frequent headaches, dehydration may be to blame. Yes, this is a common woe in cold-weather climates. But, if you’re feeling rundown, you should know it goes hand-in-hand with exhaustion. “You feel more fatigued the more dehydrated you are,” says Michael J. Breus, PhD, a board-certified expert in clinical sleep disorders. “If you’re constantly craving something to drink or experience dry skin and lips, you might be dealing with a level of hydration that can lead to exhaustion.”

“You won’t retain knowledge very well, as your brain depends on sleep to re-process what you experienced during the day.”

Water affects so many systems within your body that it’s impossible to maintain your energy levels if you’re not drinking sufficient amounts of H20, he explains. “People often forget to hydrate because it just isn’t on their minds. Everyone’s different, but I always tell people you should drink water to the point where your urine is clear,” says Breus.

2. Your Mind Is All Fuzzy
Your brain needs sleep like a car needs gas; neither runs very well on empty. “Among other things, your body uses sleep to stabilize chemical imbalances, to refresh areas of the brain that control mood and behavior, and to process the memories and knowledge that you gathered throughout the day,” says Dr. Andersen.

This is especially important during the 90-minute period known as REM (rapid eye movement) sleep. When it’s disturbed, your mind might be sluggish the next day. “You won’t retain knowledge very well, as your brain depends on sleep to re-process what you experienced during the day,” says Dr. Andersen. Exhaustion can leave you vulnerable to forgetting important things, like a big meeting at work, or feeling especially irritable, says Dr. Andersen.

3. Your Workouts Have Sucked
Not crushing it at the gym like you usually do? Being exhausted causes every aspect of your life to suffer — including exercise, according to Dr. Andersen. “Exercising requires mental focus as well as physical activity,” Andersen says. “If your brain is falling behind because you are not well-rested, your ability to properly challenge your body will be limited — and that’s in addition to the many performance consequences that come with poor sleep.”

Another big sign: You can’t even bring yourself to make it to the gym. “Our bodies are programmed to find the easy way out, which was useful 10,000 years ago when survival was difficult. Today that means one night of lost sleep can lead to weeks of missed workouts and unhealthy meals,” says Dr. Andersen.

4. You’re Super Stressed (and Trying to Ignore It)
It’s no surprise that stress can keep you up at night, but the way you deal with it is what might cause exhaustion-inducing insomnia, according to research in the journal SleepFor the study, researchers asked nearly 2,900 men and women about the stress in their lives, including how long it affected them, how severe it was, and how they handled the pressure. A year later, the researchers found that people who coped with stress by distracting themselves, dwelling on the issues, or trying to completely ignore it had higher instances of chronic insomnia, which they characterized as three sleepless nights a week for a month or more. This can turn into a vicious cycle of stress and exhaustion fueling one other. The researchers suggest using mindfulness techniques to ease stress might be a better way to cope.

5. You’re Eating More Junk Than Usual
Find yourself hitting up the office vending machine on the regular? “The more exhausted you are, the more you crave high-fat, high-carbohydrate foods,” says Breus. Exhaustion often corresponds with high levels of cortisol, the stress hormone. To decrease cortisol, your brain will often seek out a hit of the neurotransmitter serotonin. “[Serotonin] is a calming hormone. An easy way to access it is by ingesting comfort food full of carbs and fat,” says Breus.

Even worse, all that comfort food can just wind up making you more exhausted. “With highly processed, highly glycemic foods like soft drinks, candy bars, or bagels, blood sugar and insulin levels will rise dramatically,” says Dr. Anderson. “The elevated insulin levels actually cause blood sugar to plummet, so your brain triggers [more] cravings for something full of sugar, fat, and calories.” Then, it starts all over again. Instead of reaching for comforting junk, Dr. Andersen recommends fueling your body with healthy low-glycemic foods like fruits and whole grains that can help stabilize your blood sugar and keep your insulin levels from swinging wildly in either direction.

6. You Sleep Poorly Even Once a Week
You probably know that chronic insomnia can trigger exhaustion. But did you know that even a single night of interrupted sleep could screw you up the next day? In a study in the journal Sleep Medicine, 61 study participants slept for eight hours for one night. The next night, their rest was interrupted by four phone calls that instructed them to finish a short computer challenge before they could continue sleeping. Researchers found that after a night of fragmented sleep, people experienced worse moods along with weaker attention spans, suggesting that interrupted sleep might be as detrimental as the exhaustion that comes with full-on sleep restriction.

Or, maybe instead of dealing with interrupted sleep, you just go to bed way later than you should. “Bedtime procrastination” is the latest buzzy term in sleep medicine. In a study in Frontiers in Medicine, researchers discovered that on nights when the 177 participants reported procrastinating their zzz’s, they slept less and with worse quality. Plus, they experienced more intense fatigue the next day. “Set your bedtime and stick to it, counting back seven hours from when you need to wake up to determine the ideal start to your sleep latency period, or falling asleep time,” advises Dr. Andersen. “Decrease stimulation 30 minutes before you plan to sleep by shutting off cellphones, televisions, and other devices.”

Ready to make a change? Check out this guide for a better night’s rest.

Updated January 2016  on 1/15/2016
http://dailyburn.com/life/lifestyle/exhausted-signs-tips/

 

Coffs Coast Health Club eNews – July 2016

July 4, 2016

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Members & Guests Christmas In July Party
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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 16th July
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 on

6658 6222 or Moonee on 6653 6122. Only $15 per adult & $5 per child

A Warm Apple Pie (with Cream) Welcome to our New Dietitian Katie Drury

one stopAre you confused by nutrition? Do you find it difficult to choose the right foods for your health needs? Struggling to lose weight or managing allergies and intolerances? If so, it’s time you got the support you need from our accredited Dietitian.

Katie can help you with:
• Diabetes: if you are newly diagnosed, have irregular blood glucose levels or if you have recently had your medication changed.
• Heart problems: if you have high cholesterol, high triglycerides and/or high blood pressure.
• Allergies: if you suspect food allergies or intolerances i.e. suffering chronic abdominal discomfort, bloating, constipation, diarrhoea.
• Weight loss or unintentional weight loss & poor appetite.
• Sports nutrition if you’re seeking to increase your athletic performance.

Mid North Coast Physio are offering 5 FREE assessments with Katie to help you reach your health goals and discover a happier, healthier version of you. Call 1300 27 37 47 NOW to secure your FREE assessment before they run out!

Tips To Stay Warm In Class This Winter Workout Season

polar bearAs the weather gets cooler we can be tempted to sleep through our alarm in the morning and stay under the doona, or head straight home after a long cold day at work but it is important for your health and well-being that you continue exercising right through the Winter months. In order to boost your immune system, maintain your fitness and keep your mind happy and active, regular exercise is essential.

1. It is warmer inside the gym than it is outside and your favourite class is going to get you hot and sweaty but make sure that you wear layers to and from the club so that your muscles stay warm.  Remove the layers as you warm up during class and then add them back on as you cool off.
2. Hydration is very important and although you may not feel as thirsty when it is cold you need to ensure that you drink before, during and after class.
3. Allow a little extra time before class to warm up on a piece of cardio equipment or by doing some dynamic stretching.  Warming the muscles up adequately will prevent injury.
4. Put your favourite classes in your diary at the start of the week and commit to those work outs like you would any other appointment.
5. If you are finding that you are hitting the snooze button too often why not try leaving your alarm on the other side of the bedroom. Once you are up to switch it off you are up for the day.
6. If you are attending an early morning class lay your workout gear out ready for you to slip in to straight away or even sleep in your gear. If you are heading to the gym after work make sure you have everything in your car ready to go so there is no temptation to head home for any reason before heading to your class.

The great thing about group exercise is that you get to sweat it out with other people who are motivated, inspired and pushed by your instructor.  So don’t hibernate this winter – get in to the club and get warm while you get fitter, stronger and healthier.

The Power of NanoPro Versus Standard Protein Supplements

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We all know that protein is an essential nutrient for the human body, but how do you know which protein is best? We’ve got you covered. Our EXCLUSIVE NanoPro takes protein to a whole new level. It is not just for muscles, it’s a full body internal tissue repair system that helps heal the entire body from the inside, out.

The benefits of NanoPro include:
• The highest bioavailability of any Protein supplement on the market
• Increase lean muscle and bone mass
• Speed recovery time from exercise, injury, illness, or surgery
• Reduce injuries related to working out
• Help maintain a trim, fat-burning, lean body mass
• Stabilize blood sugar and blood lipid levels
• Healthy appetite regulation
• Supports low carb diets
• Cellular detoxification and protection
• Healthy heart, brain, bones, organs, tissue repair
• Support a balanced immune system

NanoPro protein is truly a quantum leap in functional food nutrition that provides optimal health benefits. Coffs Coast Health Club is the exclusive stockist of NanoPro & right now at both Toormina & Moonee, we are offering it for only $79 until SOLD OUT ~ SAVE OVER 10%!

Coffs Harbour Running Festival Training Program

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Are you getting ready for the Coffs Harbour 10km Fun Run? Glen Barnett is running a training program for Beginners to participate in the 10km fun run.

The 9 week program provides all the coaching and support you need to compete in the Coffs Harbour 10km on 4 September 2016! Starting on the 6th July this program will give you what you need to make the distance.

The mid-week session on the track will focus on:
– General fitness
– Breathing technique
– Core strength
– Injury prevention

On Saturdays we do a ‘long run’, and the distances increase as the program progresses. At this distance session we will focus on:
– Pacing and race strategy
– Distance “in your legs”
– Mental focus
– Running form
– Building up endurance

On top of the group sessions there will be a specific day by day training guide which outlines what you should be doing every day to help you be your very best on race day. Cost is only $50 p/week via direct debit or $420 upfront. Contact Glen directly on 0411037097 or glen@coffscoasthc.com.au to book your spot.bsc

40% OFF Women’s BSC Body Active Viper Range

Bodyscience Body Active Viper Collection has been Designed and made in Australia. The limited edition Viper Collection is hand crafted from Bsc’s unique high performance compression fabric. Together with the one of a kind luxe snake skin print in dark shades create an ultra-flattering sexy look on all body types. Available at the Moonee Club reception or call them on 6653 6122.

Short Term Workout Options for Friends and Family

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

Single Visit – adult only $15, student or baby boomer only $10, incl access during all supervised hours
Week Pass – adult only $29, student or baby boomer only $19, incl access during all supervised hours

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

Have Your Say & WIN FREE Personal Training

saytowinWin a FREE Personal Training or Weight Loss Consultation by telling us what you need!

We are passionate about helping you succeed with your health and fitness goals, so to make sure we are delivering what you need to achieve your goals, please click the link below to have your say. This survey is brought to you by our Coffs Coast Personal Trainers and our Healthy Inspirations Weight Loss Coaches. You can fill out the survey anonymously or add your details at the end to go into a draw to win a FREE Personal Training or Weight Loss Consultation. This survey is only open until 17th July with the draw taking place the very next day. What you waiting for? Go for it! https://www.surveymonkey.com/r/BK7V2BW

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Our mailing address is:
Coffs Coast Health Club
Link Indoor Leisure Centre, 600B Hogbin Dr, Toormina
Moonee Marketplace, 2B Moonee Beach Rd, Moonee Beach
Coffs Coast, NSW 2452 & 2450
Australia

Glen Barnett discusses the Upright Row

June 7, 2016

barbell_upright_rowThis week I want to talk to you about a really great upper body exercise traditionally called an upright row.  The upright row is an exercise that will help you develop and strengthen the shoulder and also the trapezius muscles in the upper back.  You also get help from your biceps when doing this exercise.

You can perform the upright row holding on to a bar, dumbells, kettlebells, using a cable machine  or even holding onto a theraband or resistance tubing.

  • Hold the resistance tubing at each end with both hands and let it run under one foot (see picture).
  • Now lift your elbows up high and bring your hands to approximately your chest height (I have also heard an instructor say to her participants in her all older female class “to the height of your nipples or where they use to be”!)
  • Then, control the release and return to your start position.
  • That’s one repetition.

 

Keep the movement slow and controlled no matter what resistance you are using. The wider the grip the more you will target your shoulder muscles while the narrower the grip the more you will target your trapezius muscles.  Keep your chest open, belly strong and remember to breathe.

 

Now like any exercise there are people who will find this exercise doesn’t suit them.  Remember you should never feel any joint pain during any exercise or activity.  If you have rounded shoulders or shoulder problems then the upright row is probably an exercise you should avoid. Instead you could look at a seated row or specific rotator cuff exercises to strengthen and stabilize your shoulder joints.  Next week make sure you grab your Saturday Advocate and I will go through the benefits of the rotator cuff.

 

If you’d like to take advantage of a really great personal training offer we have at Coffs Coast Health Club at the moment which is 3 30minute Personal Training sessions for $99 , then give Glen or Jacqui a call on 66586222.  Call before the end of June to book.

Coffs Coast Health Club eNews – June 2016

June 5, 2016

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JOIN NOW & GET 30 DAYS FREE!
We all know that Summer bodies are made in Winter, so now is the time to get started on that Summer body. If you are not yet a member of our fabulous little community health club with our tremendous trainers & magnificent members… then what are you waiting for?

If you are already a member, then you know how much fun we have and surely you save-money-travel-photo-cchave friends or family members that you want as a training buddy. Jump on board in June with any 12 month pay-as-you-go membership and SAVE over $200 by avoiding the joining fee, getting a free personal training session and not paying for membership until 30 days after you get started.

Call or email your favourite club now to book in and get started, as we only have 50 of these special offer memberships available per club.
Moonee on 6653 6122 or email moonee@coffscoasthc.com.au
Toormina on 6658 6222 or email toormina@coffscoasthc.com.au

Coffs Coast Academy of Sport – High Performance Program for 9-12yr olds!


Far too many talented sports people both young & old miss out on achieving their goals due to a lack of resources & finances but Coffs Coast Health Club (CCHC) & Mid North Coast Physiotherapy & Sports Injury Clinic (MNCPSIC) have joined forces to address these problems via the Coffs Coast Academy of Sport.

Both businesses provide heavily subsidised health club memberships, physiotherapy, massage therapy, strength & conditioning training, personal training, team training, exercise physiology, sports science, nutritional advice, weight loss programs, supplements, merchandise & group exercise classes to assist our local heroes to be the best that they can be.

Previous & current members to benefit from this academy include but are not limited to Nathan Quinn (Rally Racing), Emma de Groot (Golf), Billy Kean (Surfing), Jemma Scotford (Ice Hockey), Tamika Saxby (Squash), Blake Kelly (Basketball), Sawtell Boardriders Club, Boambee Football Club, Sawtell/Toormina AFL Club, Sawtell Rugby League Club, Coffs Harbour Rugby Union Club, Coffs Harbour Netball Club and many more…

Starting today Wednesday 1st June at 4.15pm on Fitzroy Oval (next to the Coffs Memorial Pool), Josh Ward who is one of the Academy’s Exercise Scientists will be running a weekly High Performance Program (HPP) for 9-12year olds. The idea of this program is to develop speed, strength & endurance in a safe environment, so anyone attending needs to be at least an intermediate level of general fitness. As it is a subsidised program powered by CCHC & MNCPSIC the cost will only be $50 per person for the 5 weekly sessions before the June school holidays.

The HPP has limited places available due to the nature of the training & bookings will be taken on a first in, first served basis.
Please call Duncan directly on 0411 103 867 or email
duncan@coffscoasthc.com.au for further information & bookings.

New Music & New Moves in Group Exercise Classes!


We will be bringing all the latest moves and music to your favourite Les Mills classes this month when we celebrate the new releases. Launch classes are always lots of FUN and they will all be team taught by our enthusiastic and dedicated instructors. The theme for these launches is to celebrate the AMAZING music that inspires and motivates us while we workout.
SUPER SATURDAY at TOORMINA – 18th June PUMP 7.30am ATTACK 8.30am CYCLE 8.30am BALANCE 9.30am
MONDAY MADNESS at MOONEE – 20th June PUMP 6.00am BALANCE 9.30am ATTACK 5.30pm
Come dressed in your favourite bands t-shirt or dress as a rock star and you just may WIN a PRIZE! Bring a friend for FREE to all class launches and show them why you love your LES MILLS classes so much!

YOGA JUNE 2016

New Sunday Winter Timetable & Opening Hours for Toormina!
You asked and we listened…. Our new Winter club opening hours at TOORMINA on a Sunday are now 3–6pm with PUMP starting at 3.30pm and BALANCE starting at 4.30pm. This means you can get your Sunday afternoon workout in before heading home warm, energised and ready to prepare for the week ahead.
Grab a new timetable for your fridge next time you are in the club or look it up online at http://www.coffscoasthc.com.au

FREE Community Seminar – Your Nutrition Questions Answered! Q&A!
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Katie Drury has just joined the Mid North Coast Physiotherapy & Sports Injury Clinic’s stable of health professionals & the members of Coffs Coast Health Club are the ones that are set to benefit! Having access to an on site, fully qualified Dietitian can help you achieve all of your goals faster no matter how complex they are. Why not take advantage of Katie’s FREE upcoming seminars & get to meet her in person.
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Where: Coffs Coast Health Club Moonee When: 6.30-7.30pm on Mon 27th June RSVP: by 26th June
Bookings: Coffs Coast Health Club Moonee reception or 6653 6122

Where: Coffs Coast Health Club Toormina When: 6.30-7.30pm on Tue 28th June RSVP: by 27th June
Bookings: Coffs Coast Health Club Toormina reception or 6658 6222

A better life through better nutrition! #askdietitiankatie

FREE Services for Fitness Passport Members!
Fitness-Passport
For the month of June all Fitness Passport members can select their choice of a complimentary personal training service. below Choose from: • A Weight Loss Consultation with a Healthy Inspirations Weight Loss Coach • An Individualised Program designed for either strength gain, muscle, muscular endurance or flexibility • A Health Check to test your Body Fat Levels, Water Levels and Body Mass Index Call or email your favourite club now to book in and get started, as we have a limited number of services available per club.
Moonee on 6653 6122 or email moonee@coffscoasthc.com.au
Toormina on 6658 6222 or email toormina@coffscoasthc.com.au

Stock Up While You Can with Healthy Inspirations Proti Powder!
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Healthy Inspirations have overstocked on their popular Proti Powders and need to shift them asap. Proti is the health supplement of choice for our lucky clients on the Healthy Inspirations Weight Loss Program but is available for anyone to purchase.
The specially formulated Proti Powder serves as a great in-between meal, snack or protein top up. It is also regularly used in cooking & can create some amazing protein balls. Featuring fantastic flavours like Chocolate Swirl, Vanilla Crème or Choc Orange – they wont last long.
Exclusive to Coffs Coast Health Club Toormina & Moonee, these 600g tubs are now available for ONLY $44 until stocks run out.

Fresh Healthy Meals Taste Testing with Mr Intolerables!
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What is Mr Intolerable’s? We are all about delivering fresh, healthy, meals that are full of flavour whilst also accommodating common food intolerances such as gluten, dairy, eggs, nuts, meat, seafood and FODMAP’s. Order your meals by 5pm and we will cook your meal to order and deliver it to your work or the gym in time for lunch on the next business day.

Check out http://www.mrintolerables.com.au for more information and use coupon code COFFSCOASTHC for $2 off every main meal ordered throughout June.

You can also come see us at the Toormina gym on Wednesday 15 June from 5pm to 8pm and try some samples for free.

Enrol To Become a Personal Trainer & #livetheptlife!
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Live 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 a few positions left in the June course, your time is running out to turn your dream into reality.
Book an appointment with Campus Manager Dan on 0432 579 221 for further information!

Queens Birthday Opening Hours!
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Enjoy your Queen’s Birthday Public Holiday, experience the great outdoors & spend some quality time with quality people on Monday 13th June, as both clubs will be unsupervised.

All 24/7 members have the freedom to access the club at anytime to workout on their terms with their 24/7 keytag.
Speak to reception to find out if your membership allows you 24/7 access & if not, its only a $2 per week upgrade…

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Invite your friends for a FREE TRIAL & grab yourself a new training buddy!
Sincerely,
Your CCHC Team

Coffs Coast Health Club eNews – May 2016

May 8, 2016

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

Motivate Your Mates & WIN
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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!

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Yoga & Pilates Have Arrived
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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

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“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.

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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
When
:          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!

 
 
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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!
                                                          
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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!

 
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So Tell Me… What is a PUMP Class?

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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…
 

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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!

 

Sincerely,
Your CCHC Team