Archive for the ‘#coffscoasthc’ Category

Coffs Coast Health Club eNews – October 2017

October 3, 2017

49a6c0fa-c047-431b-b589-5c873c5ce0d5
3723dadb-fd53-4c8e-95ea-0f8650628967

1. Ever thought about becoming a Personal Trainer?

The Last Personal Trainer Course Intake for 2017 begins in October so this is your LAST CHANCE to make a change and live your dream. You can find out more about the Australian Institute of Personal Training by contacting Coffs Campus Manager Dan Tempest on 0432 579 221 or coffscoast@aipt.com.au

2. Did you know when you walk you are putting the force of as much as 5 times your body weight on each foot?
Our friends at Mid North Coast Physiotherapy will make sure your feet are functioning at their best with their GaitScan assessments. Find out more about GaitScan or book in for one of 20 FREE GaitScan assessments they are offering this month.

3. Save the Date!
Don’t forget to pop Saturday 9th of December into your diary for our annual Members and Family Christmas Party. More details to come as the date gets closer… Keep up to date with all Club & Community events by visiting our Events calendar.

4. Have you tried Kombucha?
We are excited to announce that we will be stocking the wonderful Gut Instinct Kombucha in both clubs! Learn about the benefits of Kombucha, and look out for Taste Tests happening throughout the month at your favourite club.

5. Win a Prize & a Workout Buddy:
We have a very special members only competition running for the month, with the chance to win a prize a week simply for referring your friends and family to try the club! Check out the calendar below to see the wonderful prizes! Simply see reception at your club to refer your friends and get your name in the draw! Keep an eye on our Facebook each Monday to see if you’re the lucky winner! Not a member yet? Join online now and SAVE!


5f9bc1ae-0d08-49dd-a7f3-95f3f6473c23


007acbcc-b8fd-4c3c-a04e-62e2a4c854f56af34387-0169-41d2-87ce-94dd9b9ddc37


0b3bd6e3-3b0e-42c7-b717-4168bb2858f4


e02bb968-ae2d-499b-889a-28c9f66f0bd1


8780a974-f1eb-4ab7-8070-32309cfcd9cd


6821c51c-8613-442f-a96b-9a7dbac844a4


b2bb7bd7-41df-4a5c-9c9f-264588785684


 

Advertisements

Asparagus, capsicum and goats cheese frittata

August 17, 2017

5669ead6b729c134bd1d05c68d706556--kitchen-blog-tasty-kitchen

We love a good frittata: they’re easy, healthy and super-tasty. Enjoy this one for any main meal, or slice it into smaller squares and use as an appetiser. Serves 4

Ingredients

4 Tbsp olive oil
2 bunches asparagus, sliced into 2cm pieces
8 large eggs
¾ cup roasted red capsicum, diced
60g goat cheese, crumbled
1 spring onion, sliced
1 Tbsp chopped fresh parsley
½ tsp salt
¼ tsp pepper
¼ cup chopped fresh basil

Method

  1. Heat a large ovenproof skillet over moderate heat. Add half the olive oil and the asparagus. Cover and cook, stirring occasionally, until asparagus is tender, about 7 – 8 minutes. Uncover to let moisture evaporate, then remove from heat and let asparagus cool.
  2. Lightly beat the eggs in a medium bowl. Add the asparagus, capsicum, cheese, spring onion, parsley, salt and pepper. Mix gently.
  3. Heat the skillet over moderate heat, add remaining oil and heat for 30 seconds. Pour in the egg mixture and cook, stirring gently from the outside edge to the centre until the eggs are set on the sides and soft in the centre, about 6 – 7 minutes.
  4. Meanwhile, heat the grill. Place the skillet under the grill and cook until the eggs are set and the top is golden brown. Loosen the frittata from the pan and place a large plate upside-down on the pan and, using both hands and pot holders, invert the frittata. Sprinkle with basil and serve.

Coffs Coast Health Club eNews – July 2016

July 4, 2016

H-4qHSRmeW5UpSZ8jzZq4A-aJuHbq6wvsdBMmXZ5vxo

Members & Guests Christmas In July Party
christmas in July
Come & join us for some FUN & FRIVOLITY, good food & fabulous company! We love catching up with all of our members & this year we are combining both Toormina & Moonee Club Communities to DOUBLE THE FUN! We have even arranged a courtesy bus for trips both north and south if you wish to indulge.

When: Saturday 16th July
Where: Greenhouse Tavern
Time: 12.30pm until 2.30pm
Food: A yummy lunch of hot and cold finger and cocktail food, pizza, healthy wraps and cheese and fruit platters, followed by a famously delicious Wicked Berries cake!
Drinks: from the bar
Tickets: Available from reception at the clubs or call Toormina on

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

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

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

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

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

Tips To Stay Warm In Class This Winter Workout Season

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

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

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

The Power of NanoPro Versus Standard Protein Supplements

nanopro

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

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

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

Coffs Harbour Running Festival Training Program

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

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

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

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

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

40% OFF Women’s BSC Body Active Viper Range

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

Short Term Workout Options for Friends and Family

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

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

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

Have Your Say & WIN FREE Personal Training

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

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

snowfit

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

Coffs Coast Health Club eNews – March 2016

March 1, 2016

H-4qHSRmeW5UpSZ8jzZq4A-aJuHbq6wvsdBMmXZ5vxo

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!

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 Push-ups in 1 minute
  • Longest Wall Squat Held
  • Most Sit-ups (elbows to knees, unassisted) in 1 minute
  • 2km run time
  • Most skips with rope in 2 minutes

Participants who choose to go without Personal 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.

trophy team

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

———————————————–

seminar

So How Can Our Exercise Physiologist Actually Help You?

We interviewed Daniel Ryan, our Exercise Physiologist to shed some light on who he is and what he does.daniel EP

Tell us a bit about your background Daniel?

I graduated from the University of Queensland with a Bachelor of Exercise and Sports Science degree. After growing up on a sugar cane farm near Yamba, I moved to Brisbane to continue my study before moving back to the coast. I’m passionate about helping people be the healthiest and happiest they can be, and I’m certain that exercise is one of the single best things to achieve this.

Who should see you?

I specialise in using exercise as treatment for many chronic health conditions as well as for those recovering from injury or living with a disability. I work individually with my clients or within a team of other allied health care professionals like I do at Coffs Coast Health Club between physiotherapy, massage therapy, weight loss coaching and personal training to prescribe exercise programs and lifestyle modification strategies which are backed up by scientific research. Put simply, just about anyone who needs support with exercise. Some of the common reasons clients see me are for rehabilitation, hypertension, heart disease, diabetes and lower back pain. It’s important to remember that exercise can be as fun as you make it and can bring about improved quality of life, pain management, improved immune system, greater self-confidence, improved body image and weight loss, increased independence in the home, facilitate social and community involvement, reduced risk of fracture through building bone density and reducing risk of falls. The list goes on and on…

For this month only Daniel is offering 10 lucky people a FREE Exercise Physiology assessment with him. To secure one of these appointments call 1300 27 37 47 now and achieve your results faster.

———————————————–

Thank you in advance for your patience over the next 30 days as we upgrade the air flow throughout the Moonee club and the showers at Toormina.

———————————————–

Spots and Dots Have All The Fun With The New Les Mills Class Launches!

Let’s farewell Summer and move into Autumn with a Spots and Dots.
SUPER SATURDAY at Toormina and a 
Spots and Dots MAD MONDAY at Moonee. We’ve got fitness, fun, new music and new moves that are guaranteed to get you hot & sweaty…CCHC_Group-Exercise-Logo-horizontal_smlCUT

Be the first to launch and experience the latest releases from Les Mills for PUMP, ATTACK, CYCLE and BALANCE, all on one big morning of motivation!

dots 2

Toormina – SUPER SATURDAY 19th March

PUMP                    (strength class)                    7.30am

CYCLE                   (fitness class)                      8.30am

ATTACK                 (fitness class)                      8.30am

BALANCE               (mind body class)                9.30am

Moonee – MONDAY MADNESS 21st March

PUMP                     (strength class)                   6.00am

BALANCE               (mind body class)                9.30am

ATTACK                  (fitness class)                     5.30pm

Come dressed in your best ‘Spots and Dots’ themed gear and you just may WIN a PRIZE!

Bring a friend for FREE to all class launches and show them why you love your LES MILLS classes so much!

 

———————————————–

ZUMBA – It’s Time to Join The Party!

zumba

Zumba is a fun, dynamic and effective dance fitness class where you can move your body to a fusion of Latin and international music. Zumba is all about having fun and shaking your booty and no dance experience is required.

Zumba is on our timetable at TOORMINA on Tuesdays at 6.30pm and Thursdays at 5.30pm. And now also on our MOONEE timetable on Wednesdays at 6.30pm!

There are options to suit everyone so that you can work within your limits and succeed. Give it a try today!

———————————————–

make a wish poster

Tickets for this amazing fundraiser are available at reception with all proceeds going to the Make A Wish Foundation. A group of our Personal Trainers will also be auctioned off at the event so why not get involved, help a charity and pick yourself up a Personal Trainer as a gift for you or a friend.

———————————————–

Gold Coast Marathon Approaching!

gc marathon

Who’s going? Come and join Glen and Jacqui Barnett on the Gold Coast 2-3rd July for this incredible event. Choose 5km, 10km, half or full marathon or join the juniors in the 4 or 2km dash. Check it all out at   http://goldcoastmarathon.com.au

Accommodation should be booked asap as this event draws a massive crowd from around the world. Book in with a Personal Trainer for your running preparation or speak with Glen 0411 037 097 or Jacqui 0421 971 155 for more information.

———————————————–

Shop Local & SAVE with Your Membership Tag!

key tagsWelcome and thank you to another group of local businesses for being a part of the Coffs Coast Health Club Members Privileges program and we know by shopping local, we as a community, can show our support by utilizing the services they are offering us. By showing your CCHC membership tag when you make a purchase with one of these businesses you will be entitled to the offer they are providing.

Sharpening Kings, Matt Ryan Painting, M&D Concreting, Woodys Diner, Christopher Meder Photography, Fresh Express Coffs Central, Le Dain Designs Sawtell, Kendal Devine at Nolan Partners Estate Agents, Matt Devine at Nolan Partners Estate Agents, Emma Rhoades Photography, Prue Hoo Children’s Educator.

Their business cards are on display in the health club on our Members Privileges Board and the discounts available to all Members are listed on our website www.coffscoasthc.com.au. If you are a local business owner who would like to get involved with our Members Privileges program please give Jacqui a call on 0421971155.

 

———————————————–

SAVE $$$ During March Madness!

HI easter

During March our healthy inspirations team want to help you avoid the sugar overload this Easter (yes call us the fun police), so we are offering 10% OFF our entire range of Healthy Inspirations Products.

That’s 10% OFF our Proti Weight Loss Powders (vanilla, chocolate, choc orange), MetaLean Detox Fat Burners (tangy orange) and Pro Crunch Snack Bars (choc mint, wild berry, choc fudge) by the box.

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

———————————————–

Easter Break Opening Hours!

easter

Again this year, we will be OPEN from 7am-12noon on Easter Saturday 26th March with all regular classes, as well as childminding between 7.15am-10.45am in Toormina or 7.15am-9.45am in Moonee.

The clubs will be unsupervised on Easter Friday 25th March, Easter Sunday 27th March and Easter Monday 28th March but will remain open with normal hours, classes & childminding before & after those days.

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…

 

———————————————–

Seniors Week is Coming Soon!

seniors 2016 2

Seniors Week is 1st to 10th April 2016 –  Grow Young – An attitude. A state of mind. To learn. To be free. To be inspired.

Coffs Coast Health Club loves Seniors week and this year we have a week filled with activities just for you!

  • Free Access Health club
  • Free Group Exercise Classes
  • Free Health Checks
  • Free Access to our Seniors Week Talk “Grow Young” with Jacqui (Jarratt) Barnett
  • Discounted Morning Tea
  • Free Entry into our Seniors “Grow Young” photo competition
  • Giveaways and Prizes

Stay Tuned for more information mid way through March and in the meantime check out the NSW Seniors Week Magazine online http://www.nswseniorsweek.com.au/__data/assets/file/0004/359374/2016-NSWSeniorsMag_singlespp_hyperlinks2.pdf

 

———————————————–

 

Click here for more information on membership, personal training, weight loss, massage therapy, rehabilitation, group exercise, childminding, privileges card & fitness careers or call us on 6658 6222 for Toormina or on 6653 6122 for Moonee for more help.

Invite your friends for a FREE TRIAL & grab yourself a new training buddy!

 

Sincerely,

Your CCHC Team

Coffs Coast Health Club – eNews August 2105

August 25, 2015

CCHC-inline“Empowering the Coffs Coast to be the happiest & healthiest community in Australia”
#strongertogether   #fitnessnfun   #coffscoasthealthclub

**NEWSFLASH** Coffs Coast Health Club Moonee COMING SOON!!!


The biggest announcement we have ever made has now arrived, yes that’s right we are opening a second Coffs Coast Health Club in Moonee on Saturday 19th September to help us cater for the entire Coffs Coast. moonee__retina_logo
 
If you live or work on the southside between Nambucca & Coffs, then Toormina is the club for you, however if you live or work on the northside between Coffs & Corindi, then Moonee is the club for you.

Current members of Toormina can transfer their home club to Moonee if that is more convenient for them or what most people have done is simply upgrade to a 24/7 Freedom Membership, which offers access to
moonee shopall classes & equipment in both facilities for only $19 p/w.
 
The new Moonee club will provide the same services as Toormina & the limited Foundation Memberships are now selling fast. Lee Kennedy is the Moonee Health Club Manager & can be contacted directly on 0409 079 311 or via lee@coffscoasthc.com.au to secure your new membership or transfer but be quick as we only have 100 Foundation Memberships available.
 
We are also offering 2 weeks FREE Membership to all current members for every friend they refer that becomes a member of the new club.
 
Exciting times ahead!!!
 
 

———————————————–

 

Positions Vacant – A New Club Means More Employment Opportunities Too!!!
positions vacant 2
Most of our current employees have either been members of the club or are related to members of Coffs Coast Health Club & that’s the way we like it. Members & anyone affiliated with the club understands the importance we place on the service of our current members & local community. We hire based on a positive attitude first, as we can always teach the necessary skills required later.

The expansion now provides a number of full time & casual opportunities to join the team & we have the following roles available for the right candidates: Reception/Customer Service, Personal Trainers, Group Exercise Instructors, Childminders, Cleaners, Maintenance, Fitness Trainee, Business Trainee.

The positions may be suitable for you or someone you know, so pass it on. If you would like your favourite instructor or trainer to join the team than let them know. All you/they have to do is complete the application form here & drop it in to the Toormina club by 8pm Friday 4th September. 

———————————————–

 
It’s Here – Member Appreciation Day 2015!
internal posterAugust 2015 is a monumental month in the history of Coffs Coast Health Club. It signifies 6 years since we first opened our doors & the start of our crusade to empower the Coffs Coast to be the happiest & healthiest community in Australia.

The club is certainly owned by passionate local health care professionals but it is the community in & around the club that breathes life into it. This community is made up of a terrific team & magnificent members combining to create a comfortable & supportive environment. The club has been recognised Australia wide for the efforts of everyone involved by becoming the regions most awarded health club & we want to say thank you.

This Saturday 29th August we will provide FREE ENTRY for past & current Member’s & their invited Guests. Group Exercise Classes, Childmidning, Face Painting, Fresh Fruit, Birthday Cake, Protein Balls, Product Samples, Seated Massage, Personal Training Challenges, Physiotherapy Assessments, Lucky Door Prizes & Giveaways.
 
We will also be offering once off Super Specials on Membership, Merchandise, Supplements, Personal Training & Massage Therapy Packs.
 
Simply show up on the day & you will go in the draw to WIN a GETAWAY to Aanuka Beach Resort! We will also give you a bonus ticket in to the draw for every friend or family member you bring on the day…
 
See you there!!!
 
 

———————————————–

 
Dance for Cancer Fundraisers with Jacqui!
IMG_0271Stars of Coffs Coast – Dance for Cancer is a gala fundraising event for the Cancer Council NSW. The “Stars” consist of business owners and other notable characters from the Coffs Coast dancing with some of our local fabulous and talented dance teachers. The “Stars” are required to fundraise and perform a dance routine at a showcase dance event at C.ex Coffs on Saturday, 14th November 2015. 
 
We are REALLY EXCITED to let you know that our very own Jacqui Barnett has been nominated as one of the Stars of Coffs Coast who are going to be Dancing for Cancer in November this year. 
 
You can attend her fundraising Trivia Night with a Twist on Friday 28th of August at Cavanbah Hall, Coffs Harbour by either purchasing tickets from reception at Coffs Coast Health Club (cash only) OR by clicking on this link http://stks.be/trivia-with-a-twist.     

Stay tuned for more information or contact Jacqui directly on 
0421 971 155.
 

———————————————–

Click here for more information on membershippersonal trainingweight lossmassage therapy,
rehabilitationgroup exercisechildmindingprivileges card
 & fitness careers or call us on 6658 6222 for more help.

Invite your friends for a FREE TRIAL & grab yourself a new training buddy!

OPENING SOON! Coffs Coast Health Club Moonee! Call the Club Manager,
Lee Kennedy on 0409 079 311 for further information.

Sincerely,

Your CCHC Team

Healthy Inspirations Recipe of the Week – Tomato Salsa

August 20, 2015

salsa

Foods that Fight Inflammation

August 16, 2015

Doctors are learning that one of the best ways to quell inflammation lies not in the medicine cabinet, but in the refrigerator.

Your immune system attacks anything in your body that it recognizes as foreign—such as an invading microbe, plant pollen, or chemical. The process is called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.

However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That’s when inflammation can become your enemy. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s—have been linked to chronic inflammation.

One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. “Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.

Choose the right foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.

Foods that inflame

Try to avoid or limit these foods as much as possible:

  • refined carbohydrates, such as white bread and pastries
  • French fries and other fried foods
  • soda and other sugar-sweetened beverages
  • red meat (burgers, steaks) and processed meat (hot dogs, sausage)
  • margarine, shortening, and lard

Inflammation-promoting foods

Not surprisingly, the same foods that contribute to inflammation are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.

Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation,” Dr. Hu says. “It’s not surprising, since inflammation is an important underlying mechanism for the development of these diseases.”

Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn’t the sole driver. “Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake,” Dr. Hu says.

Foods that combat inflammation

Include plenty of these anti-inflammatory foods in your diet:

  • tomatoes
  • olive oil
  • green leafy vegetables, such as spinach, kale, and collards
  • nuts like almonds and walnuts
  • fatty fish like salmon, mackerel, tuna, and sardines
  • fruits such as strawberries, blueberries, cherries, and oranges

Anti-inflammation foods

On the flip side are foods and beverages that have been found to reduce the risk of inflammation, and with it, chronic disease, says Dr. Hu. He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants.

Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.

Anti-inflammatory eating

To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. “A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life,” Dr. Hu says.

Foods that fight inflammation-infographArticle sourced here: http://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

How does ageing affect athletic performance?

July 12, 2015

Two men on an early morning run.

I remember the moment a few years ago while watching TV when I realized that if I were riding in the Tour de France, at age 42 I’d be the oldest person in the race. It hit me that my dream of racing in cycling’s biggest event was over…it was not going to happen.

Not that I’d been competing, let alone training seriously, on the bike for a number of years.

Or that not even in my “prime” years for competitive cycling would I have been good enough. It’s just that now I had an excuse…. I was too old, too far past my prime years.

So what happened? Is there a physiological reason people in their mid-40’s are no longer able to compete at the professional level in most sports, or is it a constellation of challenges, such as the time devoted to training, motivation, managing kids’ schedules or busy work demands?

“I’m old” is the common refrain for why we get worse at athletics as we age. But here’s what’s really happening in the body through the years to make world-class performance less possible. And, interestingly, there are a few physiological elements that contribute to athleticism that don’t seem as affected by aging.

The ‘sweet-spot’ age

In most sports, there is an age “sweet spot,“ at which the combination of physical, technical and strategic abilities comes together.

In most sports, this age sweet spot falls in the mid-20’s to early 30’s. Although there have been numerous examples of Olympians competing, and sometimes winning medals, over the age of 50, the vast majority of these come from sports requiring exceptional skill and less aerobic or anaerobic power, such as the shooting events, sailing, equestrian and fencing.

For endurance events, the upper cap for competing at the sport’s highest levels appears to be around the age of 40.

Chris Horner won the 2013 edition of the Vuelta a Espana, Spain’s version of the Tour de France, just shy of his 42nd birthday, making him the oldest winner of a Grand Tour in cycling.

The oldest Olympic marathon winner was the 38-year-old Romanian athlete Constantina Dita Tomescu, competing at the Beijing Olympic Games.

Dara Torres, at the age of 41 in 2008, is the oldest swimmer to compete in the history of the Olympics, missing the gold medal in the 50-meter freestyle by hundredths of a second. But these examples are the exceptions, not the rule.

Age changes how our bodies use oxygen

One big reason we see declines in aerobic (or endurance) athletic performance with age is that our bodies can’t use oxygen as effectively.

The maximal ability to utilize oxygen (VO2max) is a predictor of endurance performance across ages. VO2max is a numerical value that describes how much oxygen your body can use per kilogram of body weight.

VO2max is affected by how well your body can bring oxygen into the lungs, how well this is carried in our blood to the working muscles, and how much oxygen the muscles can use to fuel contraction.

Exercise can improve all of these, and the higher the VO2max, the more “aerobically fit” a person is. That is, they can do more endurance work for their body weight.

In the general population, VO2max tends to decline by about 10% per decade after the age of 30. Athletes who continue to compete and train hard can reduce the drop by about half, to 5% per decade after the age of 30.

The reason VO2max declines with age is that our maximal heart rates go down as well.

Maximal heart rate is the highest heart rate in beats per minute one can achieve during increasing intensity of endurance exercise. It is often roughly predicted as “220 – age = maximal heart rate.” Although the actual maximal heart rate for a given person is highly variable, as you age, your maximal heart rate decreases, whether you are a highly fit athlete or a couch potato.

And this decrease reduces both cardiac output and oxygen delivery to the muscles, which translates to a lower VO2max and thus to lower performance in endurance events as we age.

Even if oxygen delivery to muscles goes down, the ability of your muscles to efficiently utilize the oxygen they do get relative to a given workload (this is called exercise economy) is well maintained into our 60’s and 70’s, though total muscle mass tends to decline as we age, and can contribute to declines in performance as well.

In terms of competitive endurance exercise, rowers have shown the least decline in VO2max with age, but the difference to other sports isn’t huge. And it might be because rowing is a lower-impact sport than cycling (with crashes) and running (constant pounding).

Let’s not forget the muscles

Some evidence suggest that for sports that require high levels of strength or power, like weightlifting, age-related limitations may reside in our skeletal muscles, those muscles that move our bones and joints.

For competitive weightlifters over the age of 40 (masters level), performance drops more precipitously than it does for endurance athletes such as runners, swimmers and cyclists. That’s likely because weightlifting draws on type II muscle fibers (called “fast-twitch” muscles) to produce strength and power. Research indicates that these cells decline in number and function with age.

Not only do these cells decline with age, but so do the cells that support the repair and growth of skeletal muscles in response to exercise decline.

These age-related declines are not as obvious in type I muscles, those muscle fibers most associated with endurance-type exercise.

Recovery can take longer

As they age, many athletes complain that the ability to recover from hard bouts of exercise diminishes.

This can affect the intensity and volume of training of all athletes. But in many contact sports, such as professional American football or rugby, recovering from injuries and the cumulative effects of hard hits becomes the limiting factor in continuing to play at the highest level.

For instance, last season there were only two people in the NFL, Sav Rocca of the Washington Redskins and Adam Vinatieri of the Indianapolis Colts, playing in their 40’s.

Injuries take their toll on people playing non-contact sports as well. For masters athletes, experiencing more training-associated injuries leads to reduced training intensity and volume, and thus poorer performance come race day.

Better training can help you stay at your peak longer

Although all athletes will eventually lose the age versus performance race, with better training and recovery practices, in the coming years we likely will begin to see more athletes in their 40’s remaining competitive at the highest levels of sport. By “training smarter, not harder,” athletes can reduce the chances of injuries, maximize gains from training and minimize the effects of aging.

Older athletes need longer to recover and adapt to a training stimulus, so workout planning needs to change with age.

High-intensity interval training, for instance, focuses on the quality of a workout, rather than the sheer volume of training, and can be used effectively by older athletes to improve aerobic capacity.

Cross-training, such as weightlifting and yoga, can help to maintain muscle mass and flexibility, and reduce overuse injuries in endurance athletes.

An emphasis on “active recovery” strategies (an easy run or swim on your rest days) and improved sleeping habits are important for athletes of all ages, but become essential for older athletes.

Performance decline isn’t just about physical changes, however. As we age, our intrinsic motivation to train diminishes. Even in athletes, the motivation to train may shift somewhat from setting personal records to remaining active and healthy. And that’s a great motivation for any athlete at any age.

Article sourced from here: https://theconversation.com/how-does-aging-affect-athletic-performance-36051?utm_medium=email&utm_campaign=Latest+from+The+Conversation+for+July+6+2015&utm_content=Latest+from+The+Conversation+for+July+6+2015+CID_dfc07cca0ea7652ac47df3029188ca6a&utm_source=campaign_monitor_us&utm_term=How+does+aging+affect+athletic+performance

Author:    Professor at University of Oregon

10 Principles About Life to Look at Every Day.

June 16, 2015

life-1
Via  on Feb 14, 2013

1. Bad situations in life are only temporary.

“If you are going through hell, keep going.” ~ Winston Churchill

Life is messy—bad things happen to good people. We all face hardships, but what makes us human is the ability to bounce back. We can become more resilient than we were before. Some things happen that we have no control over.

You can find strength in situations that you never thought possible if you just keep moving forward.

2. Be open and compassionate.

“A human being is a part of the whole called by us universe, a part limited in time and space. He experiences himself, his thoughts and feeling as something separated from the rest, a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty.” ~ Albert Einstein

Sometime events occur in your life that cause you to close. You assume every situation is going to occur the same way: if you were hurt once, you will be hurt again. This is not true. It’s better to forgive than to hold a grudge.

 3. Things aren’t going to always work out the way you plan.

“In the beginner’s mind there are many possibilities, but in the expert’s mind there are few. ” ~ Shunryu Suzuki

Don’t approach life with expectations of how things should or shouldn’t be. So many conflicts in life occur because someone is attached to a plan on how things should or shouldn’t work.

It’s alright to have goals, aspirations and dreams, but you don’t have to be set on a particular outcome. Sometimes the worst tragedies in people’s life turn out to be the best.

 4. People’s opinions of you are not who you are.

 “If someone isn’t what others want them to be, the others become angry. Everyone seems to have a clear idea of how other people should lead their lives, but none about his or her own.” ~ Paulo Coelho 

Some people might say terrible things to you—who cares!? They might make a comment on your work, or your blog post. There’s no reason you need internalize it. Some people aren’t conscious of the things they say to people. So just be compassionate towards them.

 5. You’re going to fail at things.

“Our greatest glory is not in never failing, but in rising up every time we fail.” ~ Ralph Waldo Emerson

Fail, fail and fail some more. Find inspiration in children, how many times does a child fail before they get something right, children are constantly trying new things and failing. Learn from them!

Go out and try new things! No one has ever been good at something without failing.

 6. Find a reason to laugh every day.

“A day without laughter is a day wasted.” ~ Charlie Chaplin

I think there is no greater mood lifter than to find a way to laugh every day. Find people every day to have a good laugh with.

 7. Some days are good; some days are bad.

“Life is a series of natural and spontaneous changes. Don’t resist them—that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.” ~ Lao Tzu

I one time was in line at a bank, and I heard something that changed my life. The clerk said to a customer, “How’s business?” The customer responded, “Some days good, some days bad.” Then the customer smiled.

You’re not your car; you’re not your fear; you’re not your feelings. Some days you will have good feelings, some days you will have bad feelings.

8. Do what you love every day.

“Let yourself be drawn by the stronger pull of that which you truly love.” ~ Rumi

If you’re a writer, do it every day. If you’re a musician, do it every day. If you’re an actor, do it every day. If you’re a bobsledder, do it every day.

Whatever you like to do—just do it. But make sure you do it every day. Because if you do it every day you’ll become good at it, and when you’re good at something you can make a living out of it, if you decide to.

Who do you need permission from—your friends? This is not their life. This is your life. Do what you love to do.

9. Find some time to do some meditation.

“I have so much to accomplish today that I must meditate for two hours instead of one.” ~ Gandhi

I don’t care if you hate spirituality and you think meditation is for people that live on top of a mountain and eat plants. You might just feel better if you take some time throughout the day to close your eyes and check in with your breathing.

If you think meditation is weird—that’s your opinion—it doesn’t mean it’s right. There are over 3,000 studies on the effects of meditation and over 2,500 years of Eastern philosophy behind it. I don’t understand why everyone in the world doesn’t at least try meditation. I think the world would be a better place.

 10. Be a rebel—with a cause.

“I rebel; therefore I exist.” ~ Albert Camus

Break the rules. Who cares?! Don’t get arrested for doing anything illegal, but it’s alright to break the rules. Anyone who ever did anything worth doing was a trouble maker. Steve Jobs—trouble maker. Albert Einstein—trouble maker. Amelia Earhart—trouble maker. It’s alright to be a troublemaker and break free from the status quo.

About Robert Piper

Robert Piper is a speaker, writer, specialist in Eastern meditation systems, and an advocate for a happier society. His new book is called Meditation Muscle: America’s New Workout for the Mind to Increase Happiness, Build Resiliency, and Excel Under Pressure. You can find him at his website robertpiper.org on Facebook and Twitter.