Archive for the ‘Coffs Harbour’ Category

Having a Workout Partner Can Double Performance

April 10, 2016

A lot of people work out alone, myself included. Sometimes it makes sense to exercise without a partner. You need a partner with similar goals, and sometimes at a similar fitness level, and those can be hard to find. But are those of us working out alone missing out on some possible benefits of having a partner? And when working out with a partner, what’s the best way to get motivated?

buddy workout

There are a lot of ways working out with a partner can help you. Your partner can spot for you, and otherwise make your workout safer. They can check your form and make sure you’re not letting it slip as you fatigue. A recent study by the Society of Behavioral Medicine took a look at the effects of training with a partner on your cardio work. They discovered that doing your aerobic work with a partner improves your results. On the surface what they found might not be exactly controversial, but the extent of it might be surprising, and some of the methods they used are important to those looking for the best results.

Many people work with a partner to increase their motivation. Having someone meet you to exercise sometimes makes the difference between showing up and not exercising at all. Just getting through the door is the most important thing, but the researchers in the partner training study showed that the motivation to work harder was also increased.

The participants in the study were divided into three groups that rode an exercise bike at a given percentage of their heart rate for time. The first group was a control, and they exercised alone. The second worked out with a single partner. The third group worked out with a single partner and was told that the results of their test were based on the partner with the weaker performance.

Before I get to the results, it’s important to note that the partner was virtual. The participants Skyped with a partner and could see them exercising via a computer screen at the same time. Although they were told the partner was working out at the same time as them and could see them too, it was actually a recording. For the third group with the team results, the recording was looped so that their partner was always better than them. How’s that for motivation?

In the end, solo riders made it an average of 10.6 minutes on the bike before stopping. Pretty good. Group two, the ones that rode with a partner on screen, went on for an average of 19.8 minutes. That’s an 87% difference. Imagine how much better your performance would be if you always exercised at a rate that much higher than you do now. The third group was on the bike for an average of 21.9 minutes, an improvement just over double than going it alone. Tell me that’s not impressive.

Not only did research demonstrate working with a partner, especially in a team format, improve performance, but the researchers also went on to measure this motivational boost over time. Doubling your performance for just one workout is good, but not ideal. Doubling your workout every time you exercise over time means major gains over working out alone.

One warning though, that I learned from one of those survival shows: sometimes a partner can push you too hard. If you’re in a survival situation, that could mean death. In the gym, hopefully it only means some overtraining or mild aches and pains from time to time, but it could mean worse. Using a partner to push your aerobic cardio is a pretty safe bet so long as you keep it aerobic, as it won’t likely push you into overtraining. But working with a partner on any kind of high intensity training has a good chance of pushing your body too far, so be aware while training with a partner just how much you’re doing. Be sure to take it easy if you begin experiencing overtraining symptoms. Shy of that, reap the benefits of team training and get better results than ever before (and probably have more fun, too).

 

References:

1. Brandon Irwin, et al., “Aerobic Exercise Is Promoted when Individual Performance Affects the Group: A Test of the Kohler Motivation Gain Effect,” The Society of Behavioral Medicine, (2012)

Sourced here: http://breakingmuscle.com/sports-psychology/having-a-workout-partner-can-double-performance
Written by:  Doug Dupont

Having grown up at the foot of a forest covered mountain in rural Vermont, Doug was active from a very young age. Hiking, running, and climbing were a part of everyday life in the Green Mountains. This culture of exercise led to dabbling in martial arts as a teen, and also getting work in a local powerlifting focused gym. Doug continued to pursue knowledge and training in exercise, becoming a certified personal trainer while still a teenager. Once in college he began his hand at the business… Read More

 

Coffs Coast Health Club eNews – April 2016

April 3, 2016

H-4qHSRmeW5UpSZ8jzZq4A-aJuHbq6wvsdBMmXZ5vxo

Sportspower Coffs Harbour 2

Back Pain Secrets Revealed – Seminar Series!
back pain seminar
The health care specialists from Mid North Coast Physiotherapy & Sports Injury Clinics are running FREE SEMINARS for all members & their invited guests at both Moonee & Toormina clubs early in April.

Do you or someone you know suffer with back pain? Do you want to know more about the common causes of back pain and how to get rid of it?

The low down…

Where: Coffs Coast Health Club Moonee

When:  6.30pm Monday 4th April (straight after the ATTACK class) &

Where: Coffs Coast Health Club Toormina

When:  6.30pm Tuesday 5th April (straight after the TBTA & PUNCH classes)

There will be a special gift for all attendees, as well as the chance to win a special lucky door prize to get you on the road to a pain-free back sooner!

RSVP by call 1300273747 or email info@mncphysio.com.au to register. You can also put your name on the attendee list at Coffs Coast Health Club reception.

———————————————–

NSW Seniors Festival Week April 1st – 10th

seniors 2016 2The annual celebration of life experience is on from 1-10th of April and this year’s theme is GrowYOUNG. At Coffs Coast Health Club we love Seniors Week and this year is no exception.

We are holding our inaugural Seniors Festival Week photography competition which is free to enter and open to everyone. All you need to do is capture what GrowYOUNG means to you and submit your entry via jacqui@coffscoasthc.com.au or a printed version through either clubs reception by 5pm Wednesday 6th April. This will be drawn by Emma Rhoades Photography at our free GrowYOUNG seminar on Thursday 7th April, 9.30am at Sawtell RSL with Jacqui Barnett.

Also available to our seniors during this week will be:

~ Free access to either health club
~ Free classes
~ Free mini massages
~ Free health assessments
~ Discounted morning tea at the Hidden Link Café (Sawtell Nursery), Hogbin Drive 9.30am (booking rqrd at CCHC reception)
~ Free talk with Mid North Coast Physiotherapy and Toormina Hearing at the morning tea
~ Free lucky door ticket every time you come for a workout at Coffs Coast Health Club all week (winner announced at Seminar) plus
~ Discounted memberships options

Take advantage of all that the Seniors Festival Week has to offer and if you have any enquiries please contact Jacqui directly on 0421971155.

———————————————–
Coffs Coast Health Club CENEX logo gray
A recent Focus Magazine article shined the spotlight on our very own Personal Trainer Daniel Tempest. He is the man charged with the responsibility of educating the next generation of Personal Trainers here on the Coffs Coast.

Daniel Tempest cutDan is the Campus Manager for the local arm of The Australian Institute of Personal Trainers where those interested in becoming a Personal Trainer learn how to be one in a real gym, with real experiences instead of only online or in a lecture theatre.

Who is your most recent success story Dan?
“AIPT as a registered training organisation has the highest qualification to employment ratio in the market and our qualified students are also the most sought after. My first intake of students here in Coffs was October last year and already one of my students has recently become qualified, registered with Fitness Australia and started work at Beachbodies as well as Mass Nutrition. Her commitment and dedication to her study was exemplary and it has certainly paid immediate dividends.”

How can anyone interested in becoming a personal trainer get more information about it? They can call me directly on 0432 579 221, follow me on social media or visit our website at www.aipt.edu.au to get an understanding of the course content.

Grab the latest Focus magazine or find the article here on page 49 to get the full story…

———————————————–

Join The 2016 Fitness Buddy Challenge!

buddy workout

 

Our 2016 Fitness Buddy Challenge is scheduled for Saturday 7th May. Grab your buddy and register at reception asap to secure your team. Your training can start today or you can wait for the official 8 week lead up starting on the 14th March for the challenge exercises below. Great prizes up for grabs and rewards along the way. Link up with your favourite Personal Trainer for some discounted small group personal training to get you Buddy Challenge ready!
trophy team

Buddys can be any age, any sex and any fitness level. Friends, family, colleagues or even complete strangers. The winners of the event will be based on Total Accumulated Buddy Points from the following exercises:

  • Most Toe Pushups in 1 minute
  • Longest Wall Squat Held
  • Most Situps (elbows to knees, unassisted) in 1 minute
  • 2km run time
  • Most skips with rope in 2 minutes

Participants who choose to go withoutPersonal Training preparation pay $25 each to enter. Participants who choose to go with Personal Training preparation pay only $10 each to enter.

Each participant can access the special offer of only $20 per 30min session or $35 per 60min session for Small Group Personal Training before the event. Participants do not need to be a member of Coffs Coast Health Club to take part in the event but if a non-member decides to join, they will SAVE OVER $200.

Prizes will also be awarded for the best dressed Buddys, surprise mystery challenges and lucky door.

Register at Toormina or Moonee reception desks or call Glen 0411 037 097 or Jacqui 0421 971 155 for further information.

———————————————–

yoga pilates coming soon 2

———————————————–

Short Term Workout Options for Friends & Family!

studentsDo 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 either club or call Moonee on 6653 6122 or Toormina on 6658 6222 to take advantage of these offers for a limited time.

 

———————————————–

Shaken Jamaican Balls!
HIShapingWide

Stocks Australia wide of the Healthy Inspirations Proti powder were sold out but now they’re back! Available at both club receptions, the Shaken Jamaican Choc Orange flavour is amazing not only in shakes but also in cooking…

balls 2Weight Loss Coach & Personal Trainer Simone Saunders recently posted a short video of herself making Choc Orange Protein balls & they are delicious. If you missed the video, check it out here https://www.facebook.com/Coffs-Coast-Weight-Loss-Personal-Training-1459373320968742/ & then grab your own tub from either club.

Shake on down and get 10% OFF today but only while current stocks last!

 

———————————————–

Have You Tried a Group Exercise Class yet?
front wall compressed

We have over 65 classes for you to choose from each week & here are the top 5 reasons why they are so popular…

1. It Saves Time: Check the timetable, choose your class, book it in to your day and make it happen. Classes start and finish on time, allowing you to get in, exercise and get out with minimal interruptions.

2. It Saves Money: All timetable classes are included in your membership and you can do as many as you like each week. No need to pay extra to have the most experienced and most motivating instructors all under the one roof. The benefits you gain with classes also save you money on health care, as people who workout are far less likely to get sick and also recover quicker.

3. It’s Safe: Whether starting out or continuing on, you want to feel safe. All of our Group Exercise Instructors are experts in their particular class type. These instructors both explain and demonstrate what needs to done and how it needs to be done. There are many different levels in each class to cater for all fitness and coordination levels and you can discuss you individual needs with your instructor before and after each class for further piece of mind if you like.

4. It’s Social: Group exercise classes are a great way to meet like-minded and like-motivated individuals. You’ll find you share common goals and interest which can be a great motivator to work hard in class and create more accountability for coming back week after week. Many great friendships have started over a pump bar

5. It’s Motivating: Having an awesome instructor and fantastic music encouraging you to push harder helps to take your fitness to the next level. Most people don’t workout to their optimal level by themselves, so by placing yourself in a motivating environment, you can be the best you can be. The excitement and energy in the room helps you forget you’re even working out

 

Come on in and try one out this week. Bring a friend for extra support if you like. See you there…

 

———————————————–

ANZAC Day Public Holiday!
anzac

The clubs will be unsupervised on ANZAC Day Monday 25th April but will remain open with normal hours, classes & kids club before & after that day.

All 24/7 members will be able to access the club at anytime to workout during unsupervised times, so take advantage of that option and upgrade your membership for only $2 per week at reception if you haven’t already…

 

———————————————–

images

Click here for more information on membershippersonal trainingweight lossmassage therapyrehabilitationgroup exercisechildmindingprivileges 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

 

Over 50’s Fitness by Glen Barnett – Incidental Activity

February 16, 2016

tuesday
Do you know if we all just moved more , then we would be slimmer, fitter, less stressed and more confident.  Did you know that if you just did 30 minutes of activity a day, even if you break that activity down into 3 ten minute blocks you would be slimmer, fitter, less stressed and more confident.

So to do that all you need to do is to get smart and add some movement incidentally into your life. For instance use the stairs not the elevator or escalator. Park further from work or the shops so you can get a few minutes walk to and from your destination.  Take your grocery bags in to your house,  one bag at a time to make more trips.  Hand wash your car instead of using the drive through so you burn up more energy.  Walk your dog twice a day and watch him benefit as well.  If you arrive early for an appointment, go for a walk around the block rather than sitting and reading magazines in the waiting room.
All this extra movement will add up and after a couple of weeks you will notice the benefits.  Let’s see how you rate with your incidental activities.

Give yourself a point for each time during last week you did the following:
Used the stairs rather than the elevator or escalator (1 point)
Took your grocery bags into your house one at a time (1 point per bag)
Parked the car further from the shops and walked (2 points)
Walked around the block because you were early for an  appointment (2 points)
Hand washed the car (2 points)
Walked your dog twice a day (2 points)
Went for a walk with a friend rather than sat and had coffee. (3 points)

So let’s say each point equalled 5 minutes and you did each of the above suggested incidental activities last week.  You added 65 minutes of extra activity into your week.  Minutes you didn’t really even have to think about. Minutes that have boosted your metabolism and decreased your stress.  Minutes that will make a big difference to you long term, if you do them regularly.

Now all you have to do is work out how you can get 30 of those minutes, or 3 lots of 10 minute blocks, into your day to be making the biggest difference to your  health and long term longevity.

On the flip side you can see how when we become more sedentary and take these movement opportunities out of our days, weeks and lives, we become fatter, lazier and stressed.  Thank goodness those of you who read this article think smart and are always on the lookout to live healthier and more fulfilling lives.
So get smart and give Glen or Jacqui a call at Coffs Coast Health Club on 66586222 for a free activity session or chat.

Over 50’s Fitness by Glen Barnett – Exercise as a Tonic

November 24, 2015

exercise tonic

Like a spoonful of sugar makes the medicine go down, a dose of exercise is the best tonic for mental (and physical) wellness.

Lets put aside the obvious medical conditions that we already know are benefitted by exercise and look at another condition –  menopause.

Menopause  is a very challenging time for women with a lot of hormonal, physical and mental changes occurring at once without warning and often leaving the woman with no idea when they will end.  Trying to ‘stay sane’ during this period of a woman’s life is how some women describe their battle with a body that is not doing what it has done all their lives. Menopause brings with it a body that is laying down fat in different areas; a body that the woman doesn’t often recognise as the one she’s ‘grown up’ with.   The benefits of exercise on our mental state during this time, can have an overriding effect on the physical symptoms that may present.

Exercise, relaxation and breathing exercises assist in helping the menopausal woman feel that she is taking back some control of the unpredictability of her menopausal symptoms.  The relaxation and the breathing give her strategies to deal with the mood swings and hot flushes. The exercise (and also dietary guidance) assists with the changes in her body weight and body fat placement and the stretching helps relieve discomfort in joints and muscles that often feel stiffer through this stage of life.

Never underestimate the benefit of a walk in the park or on the beach or just around the block, a good stretching session,  and/or an upside down yoga class.  Be proactive and make exercise your tonic to wellness.

At Coffs Coast Health Club we can really help you achieve the benefits I’ve described in this article. Give Glen or Jacqui a call on 66586222 for a free chat and let’s see how we can help you.

Over 50’s Fitness by Glen Barnett – Weight Loss Part Two

October 13, 2015

Last Week I wrote about weight loss as we age and this week I’m completing my tips: see below.

Strength training is one of the most important additions to any weight loss program.  . Strength training a minimum of twice a week will help prevent you from losing muscle as you age.  When your muscles shrink then your metabolic rate decreases.  When your metabolic rate decreases then your ability to burn up energy from food decreases as well. When that happens you put on body fat.   Lifting weights, resistance bands, heavy gardening, yoga are some examples of strength training activities.

As you age, your metabolism can slow down if you decrease your level of activity and exercise and don’t adjust your kilojoule intake. This results in weight gain. If this is/has happened to you, fight weight gain by becoming knowledgeable on food and portions suitable for you and adjust them as your lifestyle requirements change.  What suits one person doesn’t always suit another.  . As a general rule, you need to consume daily a couple of pieces of fruit, loads of colourful vegetables and a small amount of whole grain carbohydrate.   Protein is necessary too, so try sources like nuts (only a small handful p/day) and fresh fish, tofu, turkey or kangaroo.  Fats are important but don’t go the low fat options as you may find these foods are topped up with sugar or salt to replace the flavour that was lost when the fat was reduced.   Reduce your alcohol consumption and remove the sugar  from your life. Remember sugar comes under many different names and as such is often hidden in foods.

Check out the colour of your urine.  Your first urine of the day is probably yellow as it has become concentrated overnight but from then on it should be clear unless of course you are on medication or supplements like Vitamin B that can darken the colour.  Staying hydrated will assist with weight loss as it helps to flush out toxins and help your body’s functions perform optimally.  Start your day with a big glass of water and a dose of  lemon juice or a tablespoon of apple cider vinegar to kickstart the cleansing process.

Weight gain as you age is not your doomed future.  Society just accepts it because the majority of people have allowed themselves to succumb to middle age spread as their lifestyles change and they haven’t adjusted their habits accordingly.  Adjust your habits as your lifestyle changes and you will be better off physically, mentally and emotionally.

Come and have a free visit at Coffs Coast Health Club and see how our baby boomers do it!  Give Glen or Jacqui a call on 66586222 for a free session.

What Is Secretly Making You Miserable.

September 5, 2015

“I am going to focus on 6 things that we need to drop, stop, give up entirely. If you want to be happy – you will need to stop doing these things!

Put simply, we need to do some unlearning in our lives. I have observed that there are key things we do that keep us stuck, unhappy and living in the past. By holding on and continuing to do these we are guilty of sabotaging our success, our sense of peace and our joy.”
As a life coach — I focus on what my clients want in order to be happy — how we want to feel, what we want to achieve, what we want to learn.

We need to do some unlearning in our lives. I have observed that there are key things we do that keep us stuck, unhappy and living in the past. By holding on and continuing to do these we are guilty of sabotaging our success, our sense of peace and our joy.

1. Hold a grudge
Forgiveness is the key to freedom. As Marianne Williamson says, “Forgiveness is actually out of self-interest.” When we hate, feel anger or resentment towards another, the intended impact, to hurt them, backfires on us. We harbour the anger and resentment within our own minds and bodies. Ask yourself, “how can I see this situation differently?” Keep asking that question and keep digging deeper until your grudge starts to shift and change shape.

2. We give up
To me, giving up on our dreams is the saddest thing we can do. So often we bury our gifts, follow a “safe” path or simply do not give ourselves permission to pursue what it is that we really, really, really want. This results in huge regret later in life and dullness in the present moment. I heard once that the definition of hell is when the person you are meets the person you could have been. Wow is all I have to say to that. Our inner voice knows when we are not living our truth and this voice does not go away (although we try to tune it out). It’s very likely you know the exact voice I am talking about.

3. Let distractions guide our day
When we live life as I like to say, “from the inbox out” we are often completely unaware of the happiness we could be experiencing from self-directing our lives. We need to allow some disconnect from the agenda that social media and email sets for our day – from our morning alarm clock through to bedtime Instagram “liking”. How different might your life look if your daily distractions were no longer there?

4. Settle for superficial friendships
Since moving to New York I really noticed this. When making new friends I realised that a lot of time people do not talk about things that really matter or make themselves vulnerable. Whenever I bring up my early divorce or modest upbringing, people tend to open up with me too, as we all secretly want to make a genuine connection with other people. People sometimes tell me, “Its so nice to talk about this stuff.” We don’t realise that connecting with others has nothing to do with our exotic vacations or successful career stories — it is about making a soul connection that only arises from deeper conversations. Oftentimes if you keep it real with a story about yourself, other people lower their barriers and an authentic and awesome conversation and friendship can emerge. You don’t need to settle for surface friendships.

5. Compare!
Comparison is selective, exaggerated and unreal. We have no idea what is going on in other people’s lives. We may envy their fortune but not know their child is struggling with bullying or that their marriage is falling apart. Instead we should be too busy envying our own good fortune (gratitude, my friends).

6. Hold back on the giving
At the end of it all, it is not about us! The greatest, most real and rewarding sense of happiness comes from helping others. I know a lawyer who teaches guitar on Sundays to children who cannot afford lessons. He says it is one of his greatest sources of happiness. To me, this is the most beautiful thing about the world — that giving of ourselves creates the most joy. It’s unbeatable.

In the spirit of a new season upon us, how can you start disconnecting a bit more, dreaming a little deeper and giving a little extra of yourself? And don’t forget that little star of forgiveness. We can’t shine fully without it.

Susie Moore is a Confidence Coach in New York City. Sign up for her free weekly wellness tips at http://www.susie-moore.com

Article sourced here: http://www.huffingtonpost.com/susie-moore/6-things-that-might-secretly-be-making-you-miserable_b_8070906.html?utm_hp_ref=canada-living&ir=Canada+Living&ncid=fcbklnkcahpmg00000001