Archive for the ‘Coffs Coast Health Club Blog’ Category

Traits of People With True Integrity

March 27, 2018

, for those who are not familiar, is quite important. It is the quality of being honest and having strong moral principles.

People who have a strong sense of integrity are sadly a rare breed. However, there are still some people left in this world with integrity, and usually, they share the following 13 traits.

13 Characteristics of People Who Have True Integrity

1. They value other people’s time.

They value their own time so they also value the time of other people. They know you have plenty of other places you need to be and won’t hold you up. If you spend time with them, it is likely they will thank you for that as well.

2. They give credit where it is due.

They do not take credit for things they did not do. They will always credit those who deserve it. If you help this person with a project he or she will likely mention your name so you can take credit for your work.

3. They are authentic

They are their truest forms. You won’t catch them in a lie or being fake.

4. They are always honest

They are honest people that feel no need to lie as it is important for them to get to where they need to get in life honestly.

5. They never take advantage of others.

They are not the kind of people who will take advantage of someone else. They love to build people up and help them get where they need to be. Taking too much from someone else will never be an issue with someone who has a lot of integrity.

6. They do not argue over disagreements.

They will talk through things in a civil manner or not talk at all. You cannot and will not force this person into arguing over something completely ridiculous. I find this to be a very respectable trait.

7. They give most people the benefit of the doubt.

They try to see the good in everyone. I think this is because they feel like maybe there are more people in this world that also have integrity. That being said, if you take advantage of them too much they will get rid of you.

8. They know when something is bothering someone.

They have a great intuition that lets them know when something is going on. If someone is down in the dumps they will notice. Chances are they will actually do what they can to cheer you up.

9. They believe others.

They accept your word as truth until it is disproven. That being said, they do not take lying well. And once you lie to them, it is unlikely that they will ever take your word again.

10. They apologize first.

If they have done something wrong they will come to you and apologize. This is just how they are. They own up to their mistake and try to make things right.

11. They are humble

They do not quite know their own worth. While they are very important and do so much good they don’t quite see it. You should remind them of it.

12. They do good when they can.

They are always helping other people. They love to know that they have improved someone’s life. It gives their lives meaning.

13. They are always kind to those who need it.

Giving kindness can go a long way. When someone looks like they need a little pick me up these people deliver. They can brighten up almost anyone’s day.

If you are someone who has true integrity, thank you for being who you are and thank you for all that you do. You really do actually make a difference in society, please keep up the good work. If you feel no one else is proud of you, know that I am.

Article sourced from:


Healthy Inspirations Recipe of the Week – Pizza Casserole

July 6, 2017




The Truth About Addiction

July 4, 2017

What is Really Behind Addiction?

Ever notice how frequently the word “addict” is used? Just do a Google News search on the word and you’ll be shocked at just how often it’s used in a headline. Articles are plastered with mentions of drug addicts, sex addicts, gambling addicts, food addicts, shopping addicts, work addicts and internet addicts. “These people” are painted as out-of-control and often menaces to society who need to be stopped, jailed, medicated or otherwise cut off.

But what if those diseased people weren’t sick at all? What if you suddenly realized you were one of them? Well, that’s what happened to me. In preparation for this podcast, I realized I’m an addict. I’m an addict who comes from other addicts, who has passed it onto my kids, too. I’m constantly looking for a way to not be with myself, a way to avoid the pain that I have, of not having meaningful bonds.

A Different Way of Looking at Addiction

Physician and best-selling author, Gabor Maté, shares the shocking truth about what causes addiction and the things we can do to address the problem. What’s cool about Gabor is that he avoids quick-fix thinking when he tackles things like addiction, ADHD, sickness and the human spirit overall. Rather, he shines lights on the often uncomfortable truths that live at the root of these things.

Born in Hungary, Gabor survived the Holocaust, became a doctor and worked for over 20 years with patients with hard-core drug addictions, mental illness and HIV before writing In the Realm of Hungry Ghosts, When the Body Says No, Scattered Minds, and Hold on to Your Kids (you can learn more on his website

Our brief but information-packed conversation even helped me understand why I love podcasting. These conversations  are sort of accelerated intimacy that create quick bonds with each person I talk to and anything that helps me bond, lessens the painful void I have from having that very thing growing up.

I remember hearing somewhere that the purpose of life is to create meaningful connections with others. After this conversation with Gabor, I know you’ll have a new point of view of exactly why that’s so important and how and why we as individuals, families and cultures have strayed so far from it.

Addiction Specialist Dr Gabor Mate.

The Opposite Of Addiction is Connection

Do Stronger Human Connections Immunise Us Against Emotional Distress?

Right now an exciting new perspective on addiction is emerging. Johann Harri, author of Chasing The Scream, recently captured widespread public interest with his Ted talk Everything You Know About Addiction Is Wrong, where he concluded with this powerful statement:

The opposite of addiction is not sobriety. The opposite of addiction is connection. – Johann Harri

These sentiments are augmented by a growing number of experts, including addiction specialist Dr Gabor Maté, who cites ’emotional loss and trauma’ as the core of addiction. Compare this ’emotional loss’ to Johan Harri’s idea about lack of connection and it is clear they’re talking about a similar emotional condition.

Limbic Resonance

If connection is the opposite of addiction, then an examination of the neuroscience of human connection is in order. Published in 2000, A General Theory Of Love is a collaboration between three professors of psychiatry at the University of California in San Francisco. A General Theory Of Love reveals that humans require social connection for optimal brain development, and that babies cared for in a loving environment are psychological and neurologically ‘immunised’ by love. When things get difficult in adult life, the neural wiring developed from a love-filled childhood leads to increased emotional resilience in adult life. Conversely, those who grow up in an environment where loving care is unstable or absent are less likely to be resilient in the face of emotional distress.

How does this relate to addiction? Gabor Maté observes an extremely high rate of childhood trauma in the addicts he works with and trauma is the extreme opposite of growing up in a consistently safe and loving environment. He asserts that it is extremely common for people with addictions to have a reduced capacity for dealing with emotional distress, hence an increased risk of drug-dependence.

How Our Ability To Connect Is Impaired By Trauma

Trauma is well-known to cause interruption to healthy neural wiring, in both the developing and mature brain. A deeper issue here is that people who have suffered trauma, particularly children, can be left with an underlying sense that the world is no longer safe, or that people can no longer be trusted. This erosion (or complete destruction) of a sense of trust, that our family, community and society will keep us safe, results in isolation – leading to the very lack of connection Johann Harri suggests is the opposite of addiction. People who use drugs compulsively do so to avoid the pain of past trauma and to replace the absence of connection in their life.

Social Solutions To Addiction

The solution to the problem of addiction on a societal level is both simple and fairly easy to implement. If a person is born into a life that is lacking in love and support on a family level, or if due to some other trauma they have become isolated and suffer from addiction, there must be a cultural response to make sure that person knows that they are valued by their society (even if they don’t feel valued by their family). Portugal has demonstrated this with a 50% drop in addiction thanks to programs that are specifically designed to re-create connection between the addict and their community.

Personal Solutions To Addiction

“Ask not why the addiction, but why the pain.”
– Gabor Maté

Recreating bonds is essential in the long term, but human connection is crucial in in the immediate task of clearing trauma. When a person decides to finally face and feel the pain that they may have been avoiding for years or decades, the first steps cannot be done alone.

“You have to be with that pain, but you have to have support.”
– Gabor Maté

This support is essentially the reintroduction of the care and support which is so important in creating the neural structure of emotional-resilience in early life. By doing so, we begin to replace what was missing, and thanks to the revelations of neuroplasticity we now know that you can in fact teach an old dog new tricks; neural rewiring is possible in adult life. Though it is essential for addicts to feel supported in order to finally face and feel the pain they have been trying to avoid, this is ultimately an inner journey that must be taken by the individual.

“Whatever you do, don’t try and escape from your pain, but be with it. Because the attempt to escape from pain creates more pain.”
The Tibetan Book Of Living And Dying

The Roots Of Healing

When we are young, our parents care for us until we are able to do it for ourselves, after all they won’t be there to do it for us forever. Perhaps, on an emotional level this is also true: our parents love us so that we may learn to do it for ourselves. The programs in Portugal have demonstrated that addicts do remarkably well when they feel valued by their community. Whether they realise it or not, the Portuguese are creating positive limbic modelling by valuing the addicts so they can learn to value themselves. When people are there to provide loving support for an addict wishing to face the emotional pain they carry, they are loving them and caring for them until they can learn do love themselves. With this in mind, perhaps the neural-wiring of emotional resilience developed through the loving reflection of another, once fully developed, could simply be called self-love.

Info sourced from: Sam Lawrence on Tuesday September 6th, 2016

Body Shape Predicts Heart Disease Risk

March 7, 2017

Your wise grandma may have told you never to judge a book by its cover, but when it comes to heart disease, you should rethink that advice. According to research from Intermountain Medical Center Heart Institute and Johns Hopkins University, a person’s body shape may be a better predictor of future heart disease than either body weight or body mass index.

Scientists looked at 200 patients with type 1 or type 2 diabetes—chosen because they had a high proclivity for developing left ventricular dysfunction—and assessed heart disease risk based on whether each patient carried more weight on the hips or in the abdomen. Subjects underwent CT screenings and echocardiography to measure global systolic longitudinal strain, which is an index of left ventricular function.

So, for a lower risk of heart disease, is it better to resemble an apple or a pear?

The researchers found that greater waist circumference was associated with “progressively worse global strain.” They could not find similar findings with other commonly used measures.

“After including either weight or BMI in the regression model, only waist circumference remained an independent predictor of global [strain], while weight and BMI became non-significant,” the authors wrote.

One of the report’s authors, Brent Muhlestein, MD, concluded, “This study confirms that having an apple-shaped body—or a high waist circumference—can lead to heart disease, and that reducing your waist size can reduce your risks.”

This information was presented at the American College of Cardiology 2016 Scientific Session in Chicago. An abstract appeared in the Journal of the American College of Cardiology (2016; 67 [13_S], 1609).

Article sourced from:

Coffs Coast Health Club eNews – February 2017

February 4, 2017


Join In The Healthy Eating Shopping Tour!

Do you get confused by all of the choices when shopping for food? Do you feel overwhelmed by the nutrition claims on food products? Do you wish you had the knowledge to identify a healthy food product for you and your family?

Accredited Practising Dietitian, Katie Drury will be running FREE supermarket tours this month, for Australia’s Healthy Weight Week, to help you become more supermarket savvy.

You will learn to:

  • Understand food labels and ingredient lists
  • Understand nutrition claims and common descriptive terms on food packaging e.g. Lite, % fat free, no added sugar
  • Identify healthy products within the supermarket
  • Handy tips for budgeting, planning and avoiding the extra foods that sneak into the trolley

Wed 15th Feb, Coles Toormina @ 10am and Woolworths Toormina @ 2.30pm
Wed 22nd Feb, Coles Moonee @ 9.30am
Bookings for each tour are available by calling 1300 27 37 47 or emailing


Who Do you Know That’s Ready To Start a Career In Fitness?

We’re looking for people like you, who are passionate about fitness and ready to take the next step in starting a rewarding and hands-on career.

Simply refer them to Dan Tempest via 0432 579 221 or who is the Coffs Coast Campus Manager of The Australian Institute of Personal Trainers for more information.

Spread the word and start earning because for every referral who enrols into our Complete Personal Trainer course this month you will receive $200 cash. The more people you refer successfully, the more cash you can earn as there is no limit. We will also give your friend a $200 study voucher when they enrol, so everybody wins.




It’s Back To School Time, So Now It’s Back To You Time!

Now that the kids are back at school and you’ve got time to breathe again, it’s time to get back into your routine! To help you settle back in, Coffs Coast Health Club is offering ANYONE who signs up on a 12 month pay-as-you-go membership, a FREE Personal Training session with one of our amazing trainers.

To claim your session, simply call Lee at Moonee on 6653 6122, Tori at Toormina on 6658 6222 or pop in to your nearest club. There are only 20 of these amazing deals in each club available though, so get in quick to secure your spot!


Group Exercise Classes Update

Why not get paid for keeping fit and doing what you LOVE?
Do you love group exercise? Do you want to motivate and inspire others? Have you ever thought about making the change from participant to instructor? Have you previously been an instructor and have been thinking about getting back into teaching? Why not make 2017 the year you become an instructor and get paid to do what you love.

We are currently looking for new instructors to join our team at both Moonee and Toormina, so why not contact Carla on 0412 930 064 or for more information. Join

Grab Your FREE VIP PASS for a friend!
School has gone back, the summer holidays are over and the New Year is well and truly underway. This is the perfect time to start your exercise routine and work on a fitter and healthier you! Sometimes this can be made so much easier and can be lots more fun when you do it with friends.

Do you have a friend or a family member that you think might like to try your favourite class?  Why not give them a VIP Pass and ask them to come and try the class for FREE. Ask at reception for some VIP passes to give to your family and friends…. you never know who you might inspire! Friends don’t let friends sit on the couch….

50+ Classes are a great example!
As we get older the need to exercise and stay fit and healthy becomes far more important. Did you know that we have 5 classes every week that are dedicated specifically to our Baby Boomers? These classes go for 55 minutes and are on at Toormina at 8am Monday through to Friday and at Moonee at 10.30am on Monday, Wednesday and Friday.

We have three different types of 50+ classes –  50+FIT –  a strength, fitness and flexibility class. 50+CIRCUIT – a gentle strength, fitness and flexibility class that incorporates balance and coordination exercises. 50+FLEX – a specialised class which targets increased flexibility, as well as abdominal and lower back strength. In addition to the health and wellbeing benefits that are gained through being active there are many social benefits in attending these classes. Why not give one of them a try today? Use a FREE VIP PASS and bring a friend too if you like…

“Surround yourself with others that are striving for the same goal.”


Finding It Hard To Find That Perfect Healthy Snack?
Healthy Inspirations has a huge range of delicious, convenient and healthy snack options.

For the month of February Healthy Inspirations is offering 10% off all HI branded products.

Also just arrived are the strawberry proti powder, protein pancake mix, protein pizza bases and for the banana lovers… banana pro crunch protein bars!


FREE Services For Fitness Passport Members!

For the month of February all Fitness Passport members can select their choice of a FREE Personal Training service below.

•  A Weight Loss Consultation with a Healthy Inspirations Weight Loss Coach
•  An Individualised Program designed for either strength gain, muscle gain, muscular endurance, fitness 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
Toormina on 6658 6222 or email



The Original Member Privileges Business List!

What is your favourite business on the Coffs Coast? Do you own a business and would like to get some free advertising? Do you work in a business that you think could benefit our members? If you answered yes to any of these questions, you time to act is NOW!

The Coffs Coast Health Club Member Privileges List compiles a list of Coffs Coast businesses that create an offer or discount specifically for our members. The business wins because they get more clients and our members win because they save money. Its how business should be done… Shop local!

To be included in the 2017 Edition please contact Tori 66586222 or Lee 66536122


The Secret To Pain Free Living May Be Happy Feet!
Are you frustrated by ongoing foot, knee, hip or back pain? Do you feel like you’re in the dark about what the cause of the problem is? Mid North Coast Physio continues to utilise state of the art technology in healthcare across both our clubs and can help you find the answers others miss.  By using computerised foot scanning with the Gaitscan system, along with a thorough physical assessment, their team can solve your ongoing pain for good rather than just short term quick fixes.

What is Gaitscan? 
Gaitscan is a computerised foot scanning system that is used at Mid North Coast Physio to get very detailed analysis of your foot and lower limb movement and load.  The problem with just watching you walk, or even videoing the movement, is that you aren’t able to measure the impact on the joints or where the impact occurs.  Also, on average the foot is only in contact with the ground for about 0.7sec with each step, so using state of the art technology allows much better assessment of what is going wrong is a very short space of time.

How can I get a FREE Gaitscan computer foot assessment?
As a special offer for Coffs Coast Health Club members we are offering a FREE Gaitscan computerised foot assessment to the first 10 callers on 1300 27 37 47.  And as an extra bonus, if you require custom made orthotics you will get $50 off your orthotics purchase.  This is strictly limited offer so call now to book and find out how to get rid of your pain for good.



SPECIAL… NanoPro Vanilla + Shaker for ONLY $80!

Nanopro is not your ordinary protein. It is a detox and recovery SUPERFOOD! It supports healthy immunity, tissue repair, detoxification, intestinal function (prebiotic), appetite suppression and normal blood sugar levels. If you would like to boost your immunity and recover from your workout quicker head on down to Coffs Coast Health Club for this amazing special. We are the only place on the Coffs Coast to sell this awesome product.


Update Your Details & WIN!
Are you a BCU member? Did you know that BCU have recently changed their BSB number for all of your bank accounts?

Even if you aren’t a BCU member, have you been a club member for years and never updated your personal details with us since joining? Have you recently moved, changed your phone number, email address, or even your last name? Next time you’re in the club, ask the Reception team to make any necessary changes to your record or just confirm that the details are correct and we will enter you into the draw to WIN a Supplement and Merchandise Pack!



Coffs Coast Health Club eNews – January 2017

January 1, 2017





The Global Launch Of Les Mills BodyPUMP 100
Get involved in something extremely special this January! Les Mills’ most popular Group Exercise class  – BodyPUMP is celebrating its 100th release with a GLOBAL LAUNCH on Saturday the 14th of January which means that every club around the world that has Les Mills BodyPUMP will be launching release #100 on the same day!  All of our dedicated instructors are super excited to be launching this fabulous new release at both MOONEE and TOORMINA at 7.30am and both classes will be team taught for lots of fun, motivation and sweat.Classes are FREE so bring your friends and show them why you love this total body workout so much.  Dress in RED – the official colour of BODY PUMP and come and raise the bar with us!

Where:  Coffs Coast Health Club Moonee and Toormina
When:   Saturday 14th of January
Time:     7.30am
Wear:     RED
Bring:    A towel, a water bottle and a friend

See you there!



Support Someone With Their New Years Resolution!
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 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!If you or anyone you know joins Coffs Coast Health Club between the 1st & the 15th of January, they will SAVE OVER $200!

We offered a similar promotion in January 2016 but they SOLD OUT in the first 10 days. This offer is again only valid to the first 40 motivated people that join on any 12 month membership, so move fast…

Call Tori at our Toormina club on 6658 6222 or Call Lee at our Moonee club on 6653 6122 to secure your membership today.

SHARE THIS OFFER with everyone & remember to tell them to let us know you referred them, so you can get 2 WEEKS FREE. Invite your friends quickly and easily here…



Short Term Workout Options For Friends & Family
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 staffed hours
Week Pass – adult only $29, student or baby boomer only $19, incl access during all staffed 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.



It’s Time To Get Back In To Your Favourite Classes
Our Group Exercise & Kids Club Teams have recharged & are ready to help you kick start your New Years Resolutions from Tuesday 3rd January.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 2017 & 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 kids club at least the day before as we tend to get very busy during school holidays. Call the Toormina team on 6658 6222 or Call the Moonee team on 6653 6122.

Grab a Summer timetable next time you are in the club or look it up online

Why not get paid for keeping fit and doing what you LOVE?
Do you love group exercise? Do you want to motivate and inspire others? Have you ever thought about making the change from participant to instructor? Why not make 2017 the year you become an instructor and get paid to do what you love.

Contact Carla on 0412 930 064 or or click here for more informationon how to become an instructor, so that you can help our Coffs Coast Community become healthier and happier!




Holiday Period Staffed Hours
The team at Coffs Coast Health Club trust you & your family are enjoying a safe, relaxing & fun filled holiday period. Just a reminder that there will be no classes or kids club from Christmas Day 25th Dec until New Years Day Public Holiday 2nd Jan but everything will be as normal before & after this period.Australia Day Public Holiday
The clubs will be unstaffed on Thursday 26th Jan but will remain open with normal hours, classes & kids club before & after that day. Enjoy your Australia Day, experience the great outdoors & spend some quality time with quality people.

STAFFED      Wed 28th 5.30-10.30am & 5.00-8.00pm
STAFFED      Thu 29th 5.30-10.30am & 5.00-8.00pm
STAFFED      Fri 30th 5.30-10.30am & 5.00-8.00pm
STAFFED      New Years Eve Sat 31st 7.00am-12.00noon
Unstaffed       New Years Day Sun 1st, Public Holiday Mon 2nd, Australia Day Thu 26th

Moonee Beach:
STAFFED      Wed 28th 8.00am-12noon & 4.00-8.00pm
STAFFED      Thu 29th 8.00am-12noon & 4.00-8.00pm
STAFFED      Fri 30th 8.00am-12noon & 4.00-8.00pm
STAFFED      New Years Eve Sat 31st 7.00am-12.00noon
Unstaffed       New Years Day Sun 1st, Public Holiday Mon 2nd, Australia Day Thu 26th

Don’t forget that all 24/7 members will be able to access their club at anytime to workout when they want. If that is something you are interested in, just chat with reception & upgrade to 24/7 for only $2 per week.


The Original Member Privileges Business List

What is your favourite business on the Coffs Coast? Do you own a business and would like to get some free advertising? Do you work in a business that you think could benefit our members? If you answered yes to any of these questions, you time to act is NOW!

The Coffs Coast Health Club Member Privileges List compiles a list of Coffs Coast businesses that create an offer or discount specifically for our members. The business wins because they get more clients and our members win because they save money. Its how business should be done… Shop local!

To be included in the 2017 Edition please contact Tori 66586222 or Lee 66536122



Grab Some Used Gym and Stereo Equipment For FREE

We’ve had a Summer Clean Out in our storage container at Toormina & we’d like you to help yourself. We have moved a bunch of Gym and Stereo Equipment outside of the container and you can help yourself. A lot of the gear just needs a quick clean up, minor repairs or can be used for spare parts for gear you already have. Wander over to the Toormina Club’s carpark and see if anything takes your fancy. No charge, just back up your car and fill it with anything that takes your fancy. We will be dumping any left over items on Tuesday 10th Jan so get in quick!





Coffs Coast Health Club eNews – December 2016

December 1, 2016



REVEALED: Top Tips to Avoid The Christmas Bulge!
On average, Australians gain 0.8 – 1.5kg over Christmas time; and it’s not often easy to shift the excess weight once the New Year rolls around. So, what can you do to beat the Christmas bulge? Mid North Coast Physio’s Accredited Dietitian Katie Drury reveals her tips to eat healthy while still enjoying the Christmas festivities.What are some strategies that can be used to make Christmas eating healthier?
1. Don’t skip breakfast: Instead, opt for a filling and healthy breakfast to start the day off on the right food, and avoid over-eating when it gets to lunch and dinner time. For example, eggs on wholegrain toast, a wholegrain cereal, such as Weetbix with low-fat milk or fruit and yoghurt.
2. Stick to healthy plate portions: aim to have half your plate filled with non-starchy vegetables or salad vegetables (i.e. everything but potato, sweet potato and corn).
3. Avoid Boxing Day over-eating by freezing leftovers on Christmas Day in individual portions that can be defrosted when required.
4. Take time to appreciate the foods you are eating; put your fork down between bites and take notice of the flavour and texture of foods when you are eating.
5. Drinking alcohol can add to the merriment of the festive season, but you don’t need to drink in excess to be the life of the party. Aim to have at least two alcohol free days per week, and try not to have more than 2 alcoholic drinks per day.
6. Keep up your exercise over the holidays! Ask for a gym membership for Christmas and get outside on Christmas Day with the family for a game of backyard cricket or touch football between courses.

If you would like to find out more about how a Dietitian can help you, call 1300273747 to request a FREE pre-assessment appointment with Katie.  These appointments are strictly limited so call now to ensure you avoid the extra kilos this Christmas.

2016 Members & Guests Christmas Party!
THANK YOU for joining us for an afternoon of fun, frivolity, good food and great company at our annual Members and Guests Christmas Party.  It was so good to celebrate the year that was and to socialise without the lycra and the sweat!  Thank you to the Greenhouse Tavern for the fabulous venue and yummy food and to Wicked Berries for the simply delicious cake and chocolate covered strawberries.There were a number of special awards presented at the lunch;
Toormina Member of the Year 2016 – Dianne Scanlan
Toormina Team Member of the Year 2016 – Andrea Giacopazzi
Toormina Most Visits for the Year – Brad Lanser
Moonee Member of the Year 2016 – Sarah Howard
Moonee Team Member of the Year 2016 – Megan Howard
Moonee Most Visits for the Year – Benjamin Hooke

We also celebrated the end of the Healthy Inspirations 12 Week Challenge.  There were lots of fabulous results and everyone who participated is well on their way to being a happier, healthier, fitter and stronger version of themselves.

Healthy Inspirations 12 Week Challenge Winner – Scott Pearson.  Scott lost 21.8kg, 51.5cm and 7.4% body fat.  He won a photography session with Lisa Fahey Photography complete with a makeover from Kaboodle Body and Beauty and Sa-Lance Salon.

Healthy Inspirations 12 Week Challenge Runner Up – Paul Johnson.  Paul lost 14.6kg, 44cm and 6.6% body fat.  He won a pamper package from Skinfit

Healthy Inspirations 12 Week Challenge 2nd Runner Up – Carlee Hardaker. Carlee lost 11.3kg, 46cm and 4.8% body fat.  She won a pamper package from Skinfit

A huge congratulations to all our winners, please give them your best wishes when you next see them in the club!

Find the photos here on Facebook…

If you or anyone you know joins Coffs Coast Health Club before the end of December they will PAY NOTHING UNTIL 2017! That means no joining fee & also no membership payments until the 5th of January SAVING OVER $200!We know it can be hard to motivate yourself to exercise during party season 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! Refer a friend that joins and you will receive 2 weeks FREE on your membership.

The offer is only valid to the first 50 people that join on any 12 month pay as you go membership, so move fast… Share, message or forward the offer to all your friends & help them pull through the holiday season in great shape.

Call 6658 6222, or email for TOORMINA
Call 6653 6122, or email for MOONEE

New Music & New Moves – Latest Les Mills 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 great FUN and they are team taught by our dedicated and enthusiastic instructors.

As this quarter sees the launch of PUMP #100 there is actually going to be a GLOBAL launch of this class on Saturday the 14th of January (pop that one in your diary) so for our Super Saturday and Monday Madness we will showcase ‘the best of the best’ of past releases to get you ready for the BIG 100!  All the other Les Mills classes will feature the LATEST release.

Super Saturday at Toormina – Saturday 17th December
7.30am PUMP
8.30am ATTACK
8.30am RPM
9.30am BALANCE

Monday Madness at Moonee – Monday 19th December
6.00am PUMP
9.30am BALANCE
5.30pm ATTACK

The theme for this launch is CHRISTMAS!! So throw on your fabulous Christmas gear, bring your friends, get into the Christmas Spirit and you might just win a PRIZE!





The Original Member Privileges Business List!

What is your favourite business on the Coffs Coast? Do you own a business and would like to get some free advertising? Do you work in a business that you think could benefit our members? If you answered yes to any of these questions, you time to act is NOW!

The Coffs Coast Health Club Member Privileges List compiles a list of Coffs Coast businesses that create an offer or discount specifically for our members. The business wins because they get more clients and our members win because they save money. Its how business should be done… Shop local!

To be included in the 2017 Edition please contact:
Tori 66586222 or Lee 66536122




You Ask and We Deliver!

We love hearing your feedback, listening to your fabulous ideas and getting your requests.  In answer to many of your requests Santa has come early at Coffs Coast Health Club! 

You will be excited to know that we have just installed a massive air conditioning unit in the group exercise studio at Moonee.  The room is a bit smaller & doesn’t have the natural airflow of Toormina’s main studio, so this has been the number one request from Moonee since last Summer.  The feedback so far has been very positive, so it might be time for you to head on in and see what all the fuss is about.

In the last two weeks we have also purchased new kettlebells, slam balls, aerobic steps, tricep ropes, an olympic swiss bar and resistance bands. We have also ordered a couple of free wheel bikes as an extra warm up or circuit class option for both clubs.

A common request from our 50+ classes has been a circuit timer with variable timings and a large display, so we have just received one each for the Main Studio at Toormina and one is in the Studio at Moonee. Enjoy!


Specialised Pilates Sessions at Toormina!
Coffs Coast Pilates sessions are designed to build strength, flexibility and lean muscle tone with an emphasis on lengthening the body and aligning the spine.  The sessions only involve a small number of participants and are designed for there to be interaction with the instructor and personalised attention.These Sessions are on Wednesday mornings at 9.30am upstairs in the Circuit Studio.  The sessions are only $15 each and bookings are essential through reception on 6658 6222 as places are limited.  Wear comfortable clothing and please bring a mat, drink & towel along with you.


Monster Christmas 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.




Help Us Help Our Communities Less Fortunate!

Every year we collect for worthwhile charities and this year is no different. The club spirit we have is immense and those in need benefit from all of our combined generosity. We have two ways this year to help…

Share The Dignity:
‘It’s in the bag’ campaign asks that we donate a handbag you no longer use, fill it with items that would make a woman feel special and even pop a thoughtful note into the bag to show her that someone cares and that she matters. Drop your bag to reception at Coffs Coast Health Club Toormina or Moonee, whichever is most convenient. All donations need to be in by 3rd Dec.

REAP Coffs Harbour is a passionate and lively group of volunteers who collect food for disadvantaged local residents who are ‘doing it tough.’ Drop your items to reception at Coffs Coast Health Club Toormina or Moonee, whichever is most convenient. All donations need to be in by 17th Dec.




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…

1st December      – 50+ Members Class Christmas Party – Sawtell Golf Club 12noon, Book at reception
7th December      – 50+ RSL Class Christmas Party – Sawtell RSL Club 12noon
7th December      – Birch Carol & Coyle – Chicks at the Flicks – Lion 6.30pm
8th December      – Sawtell Summer Sessions





Closest Thing to a Wonder Drug? Try Exercise

October 25, 2016

After I wrote last year that diet, not exercise, was the key to weight loss, I was troubled by how some readers took this to mean that exercise therefore had no value.

Nothing could be further from the truth. Of all the things we as physicians can recommend for health, few provide as much benefit as physical activity.

In 2015, the Academy of Medical Royal Colleges put out a report calling exercise a “miracle cure.” This isn’t a conclusion based simply on some cohort or case-control studies. There are many, many randomized controlled trials. A huge meta-analysis examined the effect of exercise therapy on outcomes in people with chronic diseases.

Let’s start with musculoskeletal diseases. Researchers found 32 trials looking specifically at the effect of exercise on pain and function of patients with osteoarthritis of the knee alone. That’s incredibly specific, and it’s impressive that so much research has focused on one topic.

Exercise improved those outcomes. Ten more studies showed, over all, that exercise therapy increases aerobic capacity and muscle strength in patients with rheumatoid arthritis. Other studies proved its benefits in other musculoskeletal conditions, like ankylosing spondylitis, and even some types of back pain.

For people (mostly middle-aged men) who had had a heart attack, exercise therapy reduced all causes of mortality by 27 percent and cardiac mortality by 31 percent. Fourteen additional controlled trials showed physiological benefits in those with heart failure. Exercise has also been shown to lower blood pressure in patients with hypertension, and improve cholesterol and triglyceride levels.

People with diabetes who exercise have lower HbA1c values, which is the marker of blood sugar control, low enough to probably reduce the risk of complications from the disease. Twenty randomized controlled trials have showed that patients with chronic obstructive pulmonary disease can walk farther and function better if they exercise.

Multiple studies have found that exercise improves physical function and health-related quality of life in people who have Parkinson’s disease. Six more studies showed that exercise improves muscle power and mobility-related activities in people with multiple sclerosis. It also appeared to improve those patients’ moods.

The overall results of 23 randomized controlled trials showed that exercise most likely improves the symptoms of depression. Five others appear to show that it improves symptoms in patients with chronic fatigue syndrome. In trials, exercise even lessened fatigue in patients who were having therapy for cancer.

What other intervention can claim results like these?

Even studies of older, hospitalized patients show a beneficial effect from multidisciplinary interventions that include exercise. Those randomized to such interventions in the hospital were more likely to be discharged to go home, and to spend less time in the hospital over all — and at a lower cost.

Although we don’t think of it this way, you can make a pretty good argument that exercise is as good as drugs for many conditions. A 2013 meta-analysis of meta-analyses (that’s how much data we have) combined and analyzed the results from 16 reviews of randomized controlled trials of drug and exercise interventions in reducing mortality. Collectively, these included 305 trials with almost 340,000 participants.

Diuretic drugs (but not all drugs) were shown to be superior to exercise in preventing death from heart failure. But exercise was found to be equally good as drugs in preventing mortality from coronary heart disease. Exercise was better than drugs in preventing death among patients from strokes.

Many people will be surprised at how little you need to do to achieve these results. Years ago, in an effort to get in shape, I tried the P90X routine. It proved too hard for me. Later, when I tried the Insanity workout, it beat me so badly that people at work kept asking me if I was ill. Two years ago, I tried P90X3. It was a bit more manageable, but I still couldn’t keep it up.

I have not been alone in thinking that physical activity to improve health should be hard. When I hear friends talk about exercising, they discuss running marathons, participating in CrossFit classes or sacrificing themselves on the altar of SoulCycle. That misses the point, unfortunately. All of these are much more than you need to do to get the benefits I’ve described.

The recommendations for exercise are 150 minutes per week of moderate intensity physical activity for adults, or about 30 minutes each weekday.

Moderate intensity is probably much less than you think. Walking briskly, at 3 to 4 miles per hour or so, qualifies. So does bicycling slower than 10 miles an hour. Anything that gets your heart rate somewhere between 110 and 140 beats per minute is enough. Even vacuuming, mowing the lawn or walking your dog might qualify.

Today, my goals are much more modest. Trekking from my office to the clinic and back again gives me 30 minutes of exercise. Or, I walk to the supermarket from my office to grab lunch, at a mile each way. In colder weather, I spend half an hour on the elliptical machine. Doing this five days a week gets me the activity I need.

Although it feels as if there’s nothing we can do to change people’s behavior, there is evidence to the contrary. A systematic review and meta-analysis of advice and counseling by health professionals found that promotion of physical activity works.

Doctors and clinics that made efforts to promote exercise to patients needed to engage 12 adults on the subject to get one additional adult to meet recommended levels of activity one year later. That might not sound impressive, but it’s one of the better such results.

After the Academy of Medical Royal Colleges wrote its report, an editorial in the BMJ, a prominent medical journal, countered that exercise wasn’t a “miracle cure.” Instead, the authors argued it was “the best buy for public health.”

If that’s the best “counterpoint,” then physical activity seems like a no-brainer.

Article sourced here:

Why Some People Can Eat More Carbs than Others

October 23, 2016

The concept that carbs are evil can be put to bed with one statement:

All vegetables and fruits are carbohydrates.

So it should come as no surprise that any diet attempting to completely purge carbohydrates—or anyone suggesting all carbs are evil—needs to take a step back, cut out the dogma, and take a hard look at reality and personal preference.

Few popular diets ever suggest you eat more carbs. Why is it they get such a bad reputation? There’s a huge gap between understanding foods that have healthy qualities (think micronutrients like vitamins and minerals) and foods that play a part in weight loss. While foods are digested differently, almost any food can be part of a weight-loss plan.

It’s why we’ve seen esteemed scientists eat a diet primarily of Twinkies to prove how dropping pounds can be turned into a mathematical equation.

That’s not an invitation to begin an all-snack-food diet. Instead, it’s context to finding the balance between eating foods you enjoy—like rice or potatoes—instead of having to follow a bland, frustrating diet that you inevitably abandon out of frustration and extreme hangriness. [Hangry (noun): that feeling of hungry that drives you to extreme levels of anger and/or becoming whiny.]

So let’s stop with the nonsense. Not all carbs are bad. At the same time, certain types of carbs can make it harder for you to look and feel the way you want, especially when you factor in your exercise behaviors.

Carb Resistance: It’s Real (and Imagined)

The biggest carbohydrate threat is to those with the “my body hates carbs” gene. These people appear allergic to carbs because, well, they are. Gluten sensitivity, food allergies, and inflammation make foods such as grains and bread a common enemy.

Even if you don’t suffer from any of those problems, you might find that when you eat more carbs, you feel bloated and fat—especially when those carbs come from sugar, candy, or lots of processed crap. (Think of foods that are manufactured and don’t have the best nutritional profile… instant mac and cheese, anyone?)

At the same time, the overreaction to carbs is oftentimes a by-product of a poorly designed diet.

Here’s what happens to most dieters:
Step 1: They “determine” carbs are bad.
Step 2: They remove all carbs.
Step 3: Weight loss occurs within the first one-to-two weeks. Sometimes quite a bit. But fat loss is not a rapid process. (Although it can be for people with lots to lose, like 50 to 100 pounds.) So what’s happening? Your body is dropping water weight because carbs hold water (but not necessarily in a bad way).
Step 4: Hunger and frustration builds, focus drops, and energy levels suffer. Eventually, you return to eating carbs after a period (usually about two weeks) of withdrawal. What happens? You might feel bloated, sick, and even see the scale dramatically shift.

The process plays out repeatedly, so let’s pump the breaks and solve the carb-sensitivity issue. When you reintroduce carbs after a no-carb period, many things happen in your body. At the most basic level, you’re replenishing your depleted carb stores and gaining back the water weight. The end result is thinking, “See, carbs are bad!” Which inevitably begins an ongoing struggle of figuring out what you can eat without being miserable.

What does it all mean? A dogmatic, black-and-white approach to carbs is hurting your understanding of what you can and can’t eat.

The Unfair Truth: Lean People Can Eat More Carbs

How many carbs you can eat and what you can tolerate is based on your body. It’s not a sexy answer, but it’s the truth.

You can’t assume that high-carb diets are bad just as you can’t assume that high-protein or high-fat diets are bad. Different types of diets work for different types of people. Part of it is how your body responds and another aspect is less physiological and more psychological. The physiological nature is oftentimes controlled by insulin, which, at the most basic level, is a storage hormone.

In general, the less body fat you carry, the better your insulin sensitivity, which means you can eat more carbs. (Your body doesn’t react as aggressively to larger amounts of carbohydrates, often viewed as surging blood sugar.) While insulin is important for weight loss and overall health, it’s not a black-and-white situation.

You can’t assume that high-carb diets are bad just as you can’t assume that high-protein or high-fat diets are bad. Different types of diets work for different types of people.

If you are more insulin resistant, it doesn’t mean you can’t lose weight, but it does have a big impact on the type of diet you should follow. If you’re more insulin sensitive (typically lower body fat), your body will respond better to a higher-carbohydrate diet. If you’re less sensitive (more resistant), then it can often feel like more carbs will go straight to your gut or your as*. And most of the time, it’s not just in your head.

Unfortunately, determining insulin levels isn’t an easy process and requires blood work, but you can see how your body reacts to higher-carb meals. The simplest test (although far from perfect) is consuming carbs in a post-workout period. Do you feel great or do you feel miserable and more bloated? If it’s the latter, either your insulin sensitivity isn’t great or you just ate too much.

more balanced (and successful) approach is to select a diet and then measure fat loss every two-to-four weeks (but not more frequently). Remember: Fat loss isn’t magic. If you think your insulin sensitivity is good, then you can start with about 50 percent of your diet from carbohydrates. If you’re not confident and worried you’re resistant—or know you have a lot of weight to lose—begin with about 20 to 30 percent of your calories from carbs.

Don’t Forget About Personality

The Paleo diet works for many people, but it’s not magic. Rather, removing carbs often means you’re eating fewer calories per day and focusing on a diet that consists of animal proteins, vegetables, and fruits. That’s definitely a recipe for success but not what is required to drop pounds. Not to mention, if you eat unlimited amounts of anything (even if it’s natural), you will gain weight.

The bigger issue with a no-carb approach is if it doesn’t consider the foods you love. Removing certain foods is one way to structure an eating plan. But if complete withdrawal pushes aggressively against personal preference, you’re setting yourself up for failure. Research has even shown that having dessert can help with weight loss. Case in point: Put a pasta lover on a Paleo diet and prepare for pain.

We want a flashy one-size-fits-all solution, but I’ve seen enough different diets work for different types of people to know that a broad generalization is not the solution. It’s actually the foundation of the problem. So we need to stop with the scare tactics and suggestions that might create imbalanced diets and do more harm than good.

How Do You Know Carbs Aren’t Really Bad?

There are many things in life we can’t explain with science. Or many things that science has yet to prove. (Or may never prove due to lack of funding, lack of interest, or just crappy studies. Hey, it happens.

However, when science does uncover some truths, it’s important they’re not ignored. In the case of carbs, insisting that “all carbs are bad” isn’t a fair conclusion that can be applied to everyone. (Side note: If you’re trying to build muscle, removing all carbs is potentially going to make the process harder too.)

“The idea that carbs are the enemy is a common appeal to emotion and popular folklore, rather than the full range of scientific evidence,” says Alan Aragon, M.S., a nutritionist in Westlake Village, CA.

The best example is this meta-analysis that compared the effects of low-carbohydrate diets and low-fat diets. Here’s what the researchers found:

1. Low-fat diets were slightly more effective at lowering total cholesterol and LDL.
2. Low-carb diets were more effective at increasing HDL and decreasing triglycerides
3. Neither diet was more effective than the other at reducing body weight, waist girth, blood pressure, glucose, and insulin levels.

This overall lack of differential effects led the authors to conclude that both low-carb and low-fat diets are viable options for reducing weight and improving metabolic risk factors, Aragon says. One of the strengths of this analysis was its large sample size: It included 23 trials from multiple countries and a total of 2,788 participants. Meaning this isn’t one small snippet of truth.

What’s more, the cuisines of some of the healthiest populations in the world consist of diets that have heavy carbohydrate components. The best examples are the Blue Zones, known as “longevity hotspots that have the longest life expectancies and the lowest rates of chronic and degenerative diseases,” Aragon says. The main energy sources for all of these Blue Zones are carbohydrates. Need more evidence? The top 10 countries in the world with the lowest obesity rates all consume a carb-dominant diet.

So where does that leave you? Are you supposed to assume that a high-carb diet only makes Americans fat? No, but we can use that to better understand and guide our eating habits.

Let’s face it: We can’t discount that low-carb diets have been found to be a very healthy way of eating. There’s plenty of research that indicates lower-carb diets do everything from helping with weight loss to building bodies designed to fight off disease. In fact, unless trying to build muscle, I typically follow a lower-carb approach. (Notice I said “lower-carb” instead of “no-carb,” because lower can mean 100 to 200 grams per day.) The more important message—and the one that will influence how you eat—is developing an understanding that while carbs are not all bad, they’re not all good either.

A Practical Approach to Eating Carbs

“Saying carbs are OK does not mean you should shovel in bucket-loads of refined flour foods and chase them down with gallons of soda,” Aragon says. Instead, be smart about where the majority of your carbs come from. It’s always best to create a diet that’s filled with whole and minimally refined foods. Eat more healthy foods (proteins, vegetables, fruits) and less of the stuff you know tastes good but has limited nutritional value (candy, soda, sugar-loaded foods, and boatloads of pasta).

Finding the right diet for you can take some work, but it’s important to remember that it can include carbs. A healthy diet can even include some of the carbs you might not consider healthy—whether bread, grains, and rice, or some sugary dessert every now and then.

The main point is to make the majority of your diet, say 80 to 90 percent, come from the good stuff, and keep the minority to the bad. (Or avoid it altogether, if that’s your preference or you know that a small taste might open the gateways to a binging episode.)

Some people will thrive on more carbs, while others will suffer. Your best bet is to play around with food options that are both healthy and work for you. This is the “sustainability diet,” and while it’s not really a diet (or all that exciting), it is the best approach to dietary success.

Take it from one of the best nutritionists in the world: “Your carb intake should be individualized according to your personal preference, tolerance, and athletic and aesthetic goals,” Aragon says. Experiment and be patient. Find the right balance for your body and let that become the truth when it comes to your dietary stance on carbs and the message we need to spread.

Article sourced here:
This post originally appeared on Born Fitness