Archive for the ‘Buddy System’ Category

Coffs Coast Health Club eNews – July 2015

July 2, 2015

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Christmas in July!!
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Come down to the main street of Sawtell and help us celebrate ‘Christmas in July’ at Split Cafe & Espresso Bar!
The awesome team at Split will be putting on a great cocktail menu for us & allowing everyone to BYO alcohol for the night. Juice, soft drinks, tea & coffee will be available for purchase from the cafe.  There will be an amazing strawberry laden Wicked Berries cake for dessert!
Where: Split Cafe & Espresso Bar, First Avenue, Sawtell

When: Friday 17th July from 6pm

Cost: $25 p/head

How: Book now at reception, via info@coffscoasthc.com.au or by calling 6658 6222 

The party is limited to the first 80 people to register & pay for their ticket, so get in quick!!!
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When Life Gets Tough Put On Your Boxing Gloves!
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Have you ever tried a PUNCH class?  PUNCH is your ultimate fitness based boxing class that incorporates upper body strength and endurance. It is a great way to let go of some negative energy while working on a fitter, stronger, leaner and healthier you.
PUNCH is on our timetable:
Mondays at 9.30am, Tuesdays at 5.30pm, Wednesdays at 6.00am, Thursdays at 5.30pm and Fridays at 9.30am
All classes are run by a personal trainer who can coach you, help you with your technique and push you to your limits.
You don’t need to bring a partner and boxing gloves and focus pads are supplied. So really there are no excuses…give a PUNCH class a try this week.
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Coffs Coast Health Club CENEX logo gray 2BUSINESS DIPLOMA NOW AVAILABLE on the Coffs Coast!
Gain a professional edge in Business, Management, Project Management, Human Resources, Workforce Planning and Marketing by developing your skills and knowledge to explore various roles across a variety of industries, and more with a BSB50207 Diploma of Business.  Business managers assist companies in reaching goals and objectives related to sales, productivity, profitability and industry penetration.  The Diploma of Business is designed by leaders in the business industry and is based on REAL life experience to make you the best business manager you can be. It provides you with a step-by-step business plan and shares the secrets of successful business leaders.
This qualification has been specifically designed by leaders in the business industry and is based on REAL life experience rather than on textbooks.
The course will arm you with the necessary skills you need whilst still allowing you the flexibility to tailor your course to suit your schedule. You can juggle your studies with work or other commitments, enabling you to have the best of both worlds and learn face to face, not just online only.
NEXT COURSE STARTS 21st September & runs until 11th December.
Mondays:         5pm – 9pm
Wednesdays:    5pm – 9pm
Fridays:            5pm – 9pm
Our Diploma of Business is VET FEE-HELP approved, so you can start studying towards your dream job today – with no time lost!
Contact Christian directly on 0412 778 736 for further information regarding the course and qualification.
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Short Term Workout Options for Friends & Family!
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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 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 or call 6658 6222 to take advantage of these offers for a limited time.
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Sugar Busters Program – Are Hidden Sugars Stopping Your Weight Loss?

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You’ve probably seen our Sugar Busters Board at Reception showing you how much sugar is in common foods and drinks.  Its been the topic of much discussion and also been quite a shock to some people how much sugar they are consuming and how much sugar can be that hidden culprit in weight gain.
The Healthy Inspirations team can now offer you a 4 week Sugar Busters program for $149 ($89  if you are already a health club member!) This includes 4 weeks access to all health club facilities, weekly 1:1 Sugar Buster Coaching Sessions, weekly Sugar Buster Phone Consults and your Sugar Buster Resource Kit!
Speak to Simone, Leslie or Jenny from the Healthy Inspirations Team or call them on 6658 6222 to get started.
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Coffs Coast Health Club, very own Dance for Cancer 2015 participant – Jacqui Barnett!
JacquiJarrattProfile1This fundraising event, which will be held on Saturday 14th November, has been running for 6 years on the Coffs Coast and although it has gone through a couple of name changes it is a fantastic night of entertainment with each participant strutting their stuff on the dance floor to compete in 3 categories with all proceeds going to the Cancer Council.  Leading up to the event Jacqui will be running 2 fundraising events so save Friday August 28th for a Fun and Fabulous Trivia Night with a Twist and Friday October 30th for a Halloween Cocktail party.  More details on the way.  Donations can be made initially straight in to the Cancer Council charity box at reception!
Here’s the link to the Facebook page
https://www.facebook.com/pages/Stars-of-Coffs-Coast-Dance-for-Cancer/1584019218507518?notif_t=fbpage_fan_invite jump on, like, comment and share!
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Be Rewarded For Your Hard Work In Julyimage001

Reward yourself this month at Coffs Coast Health Club. Not only do we provide the latest fitness & strength equipment as well as a huge range of cutting edge classes from the low intensity Seniors & Baby Boomer classes, through fun dance classes like Zumba, to high intensity Boxing, Circuit, Pump & Cycling classes but we would like to reward you for all your hard work.
For the month of July, Coffs Coast Health Club is offering a chance to win a FREE 60 Minute Massage each week with our Fabulous Masseuses for the Fitness Passport Member who visits the most in a week.
To win is simple, take time out of your busy day and treat yourself physically, emotional and spiritually with as many workouts as you can!
A winner will be draw at the end of each week in July, the more you train the more chance to win!

If you would like to know more call us on 6658 6222 or email us at info@coffscoasthc.com.au
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Climb 4 The Chopper!mount-kilimanjaro-np

Have you ever wanted to achieve a goal so big you can’t see it from the bottom, yet you know in 7 days you will have reached the summit?

Picture this. You are 5895 metres high, on the roof of Africa, just about to take your final steps on to the summit of the Dark Continent’s highest mountain; the beautiful and majestic Mt Kilimanjaro. As you reach the summit, the memories, the struggles and tribulations of the past seven days of adventure come flooding back and culminate into one euphoric emotion. At that moment, the feeling of achievement and success in reaching your goal is almost overwhelming…… YOU FEEL ALIVE!!

Peak Potential Adventures in support of Westpac Life Saver Rescue Helicopter give you this opportunity to climb to the summit of the world’s highest free standing mountain from the 4th to the 13th of December!

Feel like this is something you want to be involved with? Contact Russ Holland on 0407 524 752 ASAP to secure your place for the adventure of a lifetime!

As an incentive, Coffs Coast Health Club are offering a FREE Mountain Fit program to help you climb the mountain of success!
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Welcome DanIMG_3683

Dan has recently come on board with us as a Personal Trainer. He is keen to help steer you in the right direction of health and fitness.

Dan has great sporting back ground, playing with the Coffs Harbour Comets Rugby League club and now being back on board with them as their Trainer, helping steer them towards another victory.

Dan has recently returned from the Baltimore in the US where he completed an internship at the headquarters of Under Armour. There he learnt how to train everyone from NFL players to the normal person wanting to get fitter and lose weight. Dan now has another way of making you head to your goals and have fun doing it.

If you see Dan on the floor, have a chat with him and introduce yourself and make him feel welcomed to the Coffs Coast Health Club Team.
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Clearance Sale Now Onimages

The weather has already cooled down so now is the time to update your NEW wardrobe.
We have stock that we need to move to make way for new exciting merchandise coming soon! We need your help to make this happen, and you save money! We think its a win win!

SALE Starts:       Wednesday 1st of July
SALE Finishes:   Friday 31st of July
SAVE 20% off the entire Coffs Coast Health Club Clothing Range!
Remember the best things go first, so hurry in.
See your friendly Reception team to find out more. Hurry while stocks last!
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Flash Sales for the Month of Julyimages (1)

At Coffs Coast Health Club all Supplements are on sale in July!
We are the exclusive stockist of all Nano products on the Mid North Coast
We will be heavily discounting stock at different times throughout the whole month of JULY!

Prices NEVER seen at Coffs Coast Health Club!
All supplements can be taste tested throughout the month
Ask your trainer which supplement will help you reach your goal faster.

Thinking of trying something new? Ask us how we can help you TODAY!
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“Clear your Head, Make a Difference” ~ Why Not Go Dry in July?  Im-Dry-this-July

Dry July is a fundraiser that challenges you to go booze-free for a month to support adults living with cancer.  It helps you get healthy and clear your head while also raising funds for an important cause.

Dry July takes a lighter-hearted approach to raising funds for a serious issue.  You don’t often get the chance to raise money for charity by not doing something! It is a challenge of determination that rewards participants with a great sense of achievement and feeling of wellbeing.

Taking part in Dry July gives you the chance to also focus on yourself – notice your own drinking habits and the value of a healthy, balanced lifestyle. Dry Julyers recognise a multitude of benefits themselves such as increased energy levels, a clearer head and clearer skin!

Dry Julyers are supported by an online community of other participants, ambassadors and partners providing advice, help and encouragement throughout the challenge.

Check out the Wellbeing Website if you plan on kick starting some healthy lifestyle changes with Dry July http://wellbeing.dryjuly.com

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Healthy Inspirations Recipe of the Week – Simple Egg Souffle

July 24, 2014

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Ways to Boost Your Exercise Motivation

July 20, 2014

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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

 

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!

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

7 Ways To Avoid Drama & Have Healthy Friendships

February 11, 2014
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True story: I once got into a screaming match with a girlfriend in front of a Shake Shack in the middle of Times Square, while holding a milkshake in one hand, a cheeseburger-to-go in the other, and screeching at the top of my lungs, “You’re not hearing me! Why aren’t you listening?!”
Needless to say, this is an episode I like to file to the back of my mind. In fact, every time I walk by said Shake Shack, I cringe. I look back at that behavior and that drama, and it makes my skin crawl. I blame it on my youth, but it still makes me uncomfortable.
I can’t imagine behaving now the way I did back then. There’s not a single friend in my life today with whom I could imagine having a blowout fight! I count my close friends to be some of the biggest blessings in my life. However, there was a time when I had some pretty unhealthy friendships. I missed a few red flags to begin with (or chose to ignore them), and then those same relationships were nourished with unhealthy practices.
Positive, supportive friendships can be one of the greatest gifts we can receive; but they require honesty, maturity and care. Some people may not be capable of this for a variety of reasons, so I’ve learned to be a little picker when it comes to who I include in my inner circle.
Here’s a short list of things that helps me avoid drama these days:
1. Steer clear of people who post too much personal information on social media. 
It’s a sign of narcissism or deep insecurity, and both conditions scream high maintenance.
2. Heed red flags. 
If a friend cancels frequently, bails at the last minute, or is constantly back peddling, take note. These are red flags regarding dependability. No one’s perfect, and every once in a while things come up at the last minute. But by and large, a good friend will show up on time and be there when they say they will.
3. Forgive, but don’t forget. 
Forgiveness is key for your own health. We know that holding a grudge is like swallowing poison and expecting the other person to get sick. Nevertheless, keeping a safe emotional distance from certain people is necessary because they’ve taught us to do so. Don’t become someone’s punching bag.
 
4. Know your worth. 
When it comes to friendships, don’t sell yourself short. Stand up for yourself. Walk away from people and situations that give you a funny feeling. You’ll respect yourself more, and each time you assert your worth it builds confidence to resist settling in the future.
5. Don’t gossip. 
People who talk about other friends behind their backs will absolutely do the same to you. So think twice about engaging in gossip yourself; you’ll lose trust as well.
6. Choose your outlets wisely.
We’re all guilty of complaining about our circumstances from time to time, and misery loves company, but beware; some friends only want to stick by when times are tough, and they may get jealous if your life improves. So the next time you’re with your “blue crew,” simply say, “Nothing to report,” change the subject, and gauge the response.  You’ll find out who your real friends are fast.
7. Go with your gut. 
We usually get a quick read on people within the first few minutes of meeting them. I was once introduced to a person “everyone loved!” but got a gut instinct to steer clear. In the long run, I’m glad I did. Trust your little inner voice. It never lies.
Article sourced from http://www.mindbodygreen.com/0-10723/7-ways-to-avoid-drama-have-healthy-friendships.html