Archive for the ‘#coffscoasthc’ Category

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:

Author:    Professor at University of Oregon

10 Principles About Life to Look at Every Day.

June 16, 2015

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 on Facebook and Twitter. 

Over 50’s Fitness by Glen Barnett – Exercise for Healthy Bones

May 17, 2015

Do you wonder if you are at risk from calcium depletion in your bones?  Did you know that after our mid 30’s our bones start to lose calcium faster than they absorb it, but with exercise and adequate calcium you can slow bone loss and help maintain the bone you have built.

The old saying ‘move it or lose it’ is really apt when it comes to getting older and increasing your bone density.  Exercise as you know has many benefits but where bones are concerned it can make them stronger and better protected from injury. Unfortunately many people don’t realize that their daily walk, aerobics class, swim or tennis game although have great benefits, don’t give their bones the type of exercise they require in regards to improving their bone density.

The osteoporosis foundation recommend people without osteoporosis do 30minutes of moderate to high intensity exercise, 4-5 times per week such as: running, jumping, high-impact aerobics, volleyball,  tennis, high-weight but low-repetition resistance exercises.

As my area of expertise is in the field of resistance or strength exercises, let me tell you what high-weight but low repetition resistance exercises are. When you are first starting out machine strength exercises are best as they often put less stress on joints and the weight and posture settings can be adjusted to suit the individual and their specific joint needs.  In this case you would want the resistance you are pushing and pulling to be challenging. For instance you might look at doing 2 sets of 10 repetitions of these exercises and find the 2nd set a challenge to get through.

On the other hand, people who already have osteoporosis are recommended to do 40-50 minutes of more low intensity exercises 4-5 times per week such as: tai-chi, walking, stair climbing, line dancing, low-weight, high repetition resistance exercises.  In this case their low-weight, high-repetition resistance or strength exercises could be those done with a theraband, machine weights that start at a low weight setting and of course, lighted weighted dumbbells.  You would be looking at doing maybe 3 sets of 15-20 repetitions where the exercise was a light effort.

In both situations I strongly recommend proper guidance and supervision at least in the initial stages of any resistance or strength program and that again is where my team and I at Coffs Coast Health Club come into it.  Please give me a call at the health club on 66586222 and I can organize you a free initial session with a trainer or you can come along and trial one of our classes specifically for older adults.

Life isn’t Perfect … What to do When Things Get Messy

April 12, 2015


Many people live under the common misconception that enlightenment grants them immunity to life’s events. They feel if they reach a heightened state of consciousness they’ll be exempt from getting angry, feeling sorrow or enduring life’s pesky clutter. Some think they’ll achieve solace and harmony at all times, and enlightenment will soak up life’s spills and scrub away the stains.

I’ll tell you right now, it won’t.

No matter where you are on the road to fulfillment, life gets messy. Milk cartons tip over. Businesses fail. Fender benders happen. Friends disappoint you. Messes, big and small, are inevitable. However, in any moment, you have a choice. You can meet challenges as the narrow perception of personality or as the infinite expansiveness of spirit.

When life gets messy, you’re receiving a gift — an opportunity to come into clarity. Say your son comes home from school with bad grades and has little or no interest in improving. This lack of motivation makes you depressed, cross, and frustrated. You’re gripped with worry and your aggravated mind runs wild. “How do my child’s failing marks reflect on me?” “How will others perceive me if he’s not doing well in school?” Your inner monologue declares, “I did something wrong. I’m a horrible parent.” when, in reality, the external event is presenting a chance to embrace your sadness, let go of expectations, and lovingly explore effective solutions for what’s truly affecting your child.

In every moment, you’re either experiencing life as your personality or as your spirit. Living as your personality engages all the aspects of your limited individualized self while navigating life as your spirit allows you to meet all things with spaciousness. Personality brings contraction, spirit brings freedom and both aspects present invaluable prospects for growth.

Disruption occurs so you can acquire a greater awareness of yourself and deal with life’s messes more consciously. Recognizing that everything is Divine allows you to stop judging situations as good or bad, and simply be with what is. In that space of acceptance, you can experience what you need experience and expand into more compassion, gratitude, and self-love.

Life is messy, but you always have a choice. You can cry over spilled milk, or you can grab a mop.

Article sourced from:

Over 50’s Fitness by Glen Barnett

March 10, 2015

If your mind is dusty and your joints are rusty, your teeth are worn and your cloths are musty, you might just be classified as being over 50 – doom, gloom and despair to match your spreading mid section and greying hair.   Read any articles on ageing and this is the forecast – not particularly inspiring.

How many of you are able to get on the floor with their grandkids? Perhaps when we are gardening your ease of movement or duration of activity is a bit harder now, and as much as you are enjoy getting outside you are just having a little more trouble moving the mattock, shovel or wheel burrow.

As we age we find that our organ systems, such as the visual, auditory and endocrine systems, appear to decline with age. A decline in water content of our ligaments and tendons contribute to inflexibility and may further limit our physical abilities. Our basal metabolic rate (the amount of kilojoules burnt at rest) is clearly affected mostly be the decline in muscle mass, the individuals lifestyle and underlying health. Although there are limitations, a decline in physical ability is not inevitable. Studies show that healthy individuals of all ages can increase their muscular strength and endurance to a proportionate degree. In fact, the strength in a study group of healthy men and women ages 62 to 84 improved by as much as 57% over a short training period.

Here are some strategies to overcome these age related generalisations:

  1. Get active, be active and stay active. It’s never too late to get moving. It is never too late to do some strength training to rebuild that lost muscle density and in turn perk up your metabolic rate so you can literally have your cake and eat it too.
  2. Stay hydrated by drinking loads of water. Water is a miracle worker. It will plump your cells, flush away the bad stuff and keep you lubricated.
  3. Eat life enhancing foods.  Before you reach for your food ask yourself is it going to enhance my bodies energy, fill me with goodness or clog my arteries, slow down my mind, fill out my gut and clog up my bowels?
  4. Activate your brain.  Don’t let your brain atrophy with lack of use.  Take on new challenges, learn a language become a Facebook follower, explore the internet and keep your mind open and alive.
  5. Most importantly choose your attitude.  No matter what age you are, you can choose to wake up and have a great day or a bad day.  Deal with life positively and don’t let it drag you down. With age comes wisdom – use it after all you’ve earned it.

For any further information contact Glen on 66586222

Over 50’s Fitness by Glen Barnett – Keeping Cool in the Summer

February 10, 2015

Keeping Cool In Summer

Keeping cool when temperatures reach record highs isn’t just about comfort. Dangerously high temperatures can result in heat-related illnesses ranging from heat cramps to heat exhaustion and heat stroke. The following tips can help you keep cool all summer long.

  1. Alter your pattern of outdoor exercise to take advantage of cooler times (early morning or late evening). If you can’t change the time of your workout, scale it down by doing fewer minutes, walking instead of running, or decreasing your level of exertion.
  2. Wear loose-fitting clothing, preferably of a light colour.
  3. Cotton clothing will keep you cooler than many synthetics.
  4. Fill a spray bottle with water and keep it in the refrigerator for a quick refreshing spray to your face after being outdoors.
  5. Fans can help circulate air and make you feel cooler even in an air-conditioned house.
  6. Try storing lotions or cosmetic toners in the refrigerator to use on hot, overtired feet.
  7. Take frequent baths or showers with cool or tepid water.
  8. Combat dehydration by drinking plenty of water along with sources of electrolytes when profusely sweating.
  9. If you’re wearing a cap or hat, remove it and pour a bit of ice cold water into the hat, then quickly invert it and place on your head.
  10. Avoid caffeine and alcohol as these will promote dehydration.
  11. Instead of hot foods, try lighter summer fare including frequent small meals or snacks containing cold fruit or low fat dairy products. As an added benefit, you won’t have to cook next to a hot stove.
  12. If you don’t have air-conditioning, arrange to spend at least parts of the day in a shopping centre, public library, movie theater, or other public space that is cool. Many cities have cooling centers that are open to the public on sweltering days.
  13. Finally, use common sense. If the heat is intolerable, stay indoors when you can and avoid activities in direct sunlight or on hot asphalt surfaces. Pay special attention to the elderly, infants, and anyone with a chronic illness, as they may dehydrate easily and be more susceptible to heat-related illnesses. Don’t forget that pets also need protection from dehydration and heat-related illnesses too.

One final thing is that we can always head down to the water for a dip to stay cool. Whether we head to the Jetty, A patrolled beach or a river/creek to stay cool and have a splash around. You will enjoy remaining cool after a dip in the early hours and again in the late afternoon.

Stay cool and safe, for any more information call Glen Barnett at Coffs Coast Health Club on 66586222.

Coffs Coast Health Club eNews – January 2015

January 1, 2015
Coffs Coast Health Club Logo
Join The 12 Week NO BUTTS Challenge!

NoButtsPoster (2)

How Big Are Your BUTTS? How Big Do You Want Your BUTTS To Be? From just $20 a week, Healthy Inspirations are offering you the opportunity to Lose Your BUTTS by taking part in our NO BUTTS Challenge!
Here are the top 10 reasons to join the challenge:
1. Lose Weight
2. Lose Body Fat
3. Lose Centimetres
4. Gain Confidence
5. Get the Easy No Hunger Reset Program
6. Get Accountability with One on One or Group No Butts Coaching
7. Get a FREE 30minute Massage 
8. Save $50 when your join before 1st February
9. Win a Healthy Inspirations Pamper Pack
10. Lose Your BUTT!
When:      Get Started Anytime Before Monday 2nd February 2015
                Ends Monday 27th April 2015
How:        Call Simone 0402 202 864 or Leslie 0423 284 421 or drop in to the Healthy Inspirations office. Alternatively you can leave your details at reception on 66586222.
Start Your New Fitness Career in 2015!AIPT-Button

Are you over your job? Do you need a change?

If so, then do something you’re passionate about, help people achieve their goals & kickstart your career in fitness!
NEW YEAR SPECIAL OFFER! Become a Personal Trainer & learn how to run your own business at the same time! SAVE $900 when you enrol in the Diploma of Management package which includes:

~ Certificate IV in Fitness – the Complete Personal Trainer course
~ Diploma of Management via VET FEE-HELP
~ AIPT starter kit which includes a Gym Bag, Towel and Work Out Shirt
~ Bonus 12 month Australian Institute of Personal Trainers membership

Act now to have an exciting career that helps keep you fit & healthy. Experience the best hands on practical training available & begin your new 
career today in the regions most awarded health club.
NEW COURSE STARTS FEBRUARY but the sooner you start, the sooner you finish!
Enrolment of 15 students only, so call Tracy on 0429 695 096 or email her at for further details & to secure your spot as we only have 8 places remaining.



It’s Time To Get Back In To Classes!

Our Group Exercise & Childminding Teams have recharged & are ready to help you kick start your New Years Resolutions from Friday 2nd January.

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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 2015 & 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 early on 6658 6222 for childminding, as we get pretty busy during school holidays…
Support Someone with Their New Years Resolution!

adv jan 2015

If you or anyone you know joins Coffs Coast Health Club between the 1st & the 18th of January, they will SAVE OVER $200!
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 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!
We offered a similar promotion in January 2014 but they SOLD OUT in the first 8 days. This offer is again only valid to the first 40 motivated people that join on any 12 month membership, so move fast…
Pass this email on to someone you would like to support, call 6658 6222, email or just drop in & join up.


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/baby boomer only $10, incl access during all supervised hours
Week Pass – adult only $29, student/baby boomer only $19, incl access during all supervised hours
Summer Holiday Student Membership – only $12 p/w min.4 weeks, incl access during all supervised hours
Simply see reception or call 6658 6222 to take advantage of these offers for a limited time.
Welcome Back Matty!
He started with us straight after school in 2011, he has studied & worked in a number of roles throughout the club but you’ll probably remember him best as the friendly face at reception that made it his goal to know everyone that came through the front door. He’s spent some time away from the club soul searching but now he’s back & ready to make good. Click here to watch a quick video of his story as from Monday 5th January he’ll be serving you at reception with a passion to make your day. Welcome back Matty!
Workout With Freedom 24/7 Style!
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24/7 workouts have been happening now for over a year & the feedback has been great. Thank you to those of you who have been telling us how it is helping you… 
“I workout at 11pm because I’m too embarrassed to workout in busy times. I am losing weight though & I am determined to workout in busy times in the future.” Charlotte R
“I didn’t know you had 24/7 access but when I found out, I cancelled in town & rejoined here. I love it!” Roger T 
“My husband works during your staffed times so I come on Tue 9pm, Thu 9pm, Sat afternoons & Sun nights. Works perfectly for us!” Claire H
“I workout outside normal times & get on all the equipment I want, when I want. Its great!” Jason T
We have also done some stats recently & found that the most common times it is used is still 8-10pm weekdays, Saturday afternoons & Sunday mornings. On Christmas Day this year we amazingly registered three times as many workouts as last year at 82 & Boxing Day a staggering 207 workouts. That’s great commitment to achieving your goals, well done!
To upgrade to a 24/7 membership & experience the freedom, simply speak with reception on your next visit…

Kick Start Your New Year with a Personal Trainer!

personal_trainer_with_clientThey say you are what you eat, so at this time of the year we might resemble Christmas Puddings a bit… If you want to plod along on your health and fitness journey then train alone and hope. However if you want to supercharge your efforts, maximise your time, enjoy your workouts, look great and feel fantastic – get started with Coffs Coast Health Club Personal Training.

Until sold out, our Personal Trainers are currently offering 3 x 30min sessions to any new client for ONLY $99! That is a massive saving but be quick because each trainer can only provide this special offer to 5 new clients.



January Is The Month To Feel Kneaded!

smile compressCoffs Coast Health Club Massage loves to promote wellness through massage. They can’t wait to get their hands on you and know how nice it is  to be kneaded after the crazy festive season. 

Book in for a 30 or 60 or 90 minute massage and go in the draw to receive the same value massage for FREE in February!  Call reception to book your session today on 6658 6222. 



Australia Day Public Holiday!
The club will be closed on Monday 26th January but will remain open with normal hours, classes & childminding before & after that day. Enjoy your Australia Day, experience the great outdoors & spend some quality time with quality people. australia-day-2014-Smiling-Bear-koala-hat-BBQ-burger
Don’t forget that all 24/7 members will be able to access the club at anytime to workout when they want. You can upgrade to a 24/7 membership at reception today for only $2 per week.

Over 50’s Fitness by Glen Barnett – Benefits of Tai Chi

December 16, 2014

Tai Chi is a low impact, relaxing form of exercise that has been described as the ‘longevity exercise’ for its health benefits. It blends mental, spiritual and physical aspects into 19 movements and one pose.
Tai Chi devotees can be seen in the park, at the beach and in many fitness environments and health care facilities.    Tai Chi is traditionally done standing but can be adjusted for those who need to remain seated. It requires no equipment, nor a special environment. If you can’t get to a class there are many good Tai Chi videos on You Tube to teach you, so you can do Tai Chi in your own home.
Some of its health benefits include:

Relieves mental and physical stress
Promotes deeper breathing
Improves lower body strength and stamina
Reduces arthritis pain
Reduces blood pressure
Requires mind and body integration through mental imagery
Helps release endorphins (our happy hormones) rather than depleting them
Improves concentration and alertness
Improves balance and lower body stability

The structure of Tai Chi helps you stay focused and it becomes a therapeutic series of flowing movements that create peace and harmony throughout your body and mind.   It follows the 70% rule which means you only do 70% of what you can do. This rule of moderation is especially important for some older adults whose bodies aren’t able to recover as quickly from strains or overuse injuries.
If you are recovering from injury and thinking of taking up a form of exercise, Tai Chi may be a good stepping stone for you. By following the 70% rule you will give your body a chance to heal and to regain mobility. From there don’t let your Tai Chi sessions slip away, instead let it become the curative compliment to your more strenuous daily or weekly activities.
Balance can become an issue as we age which can result in a lack of physical confidence.  Tai Chi in conjunction with other forms of strength and weight shifting exercises, will help your balance, coordination and confidence.  Focusing on energy flow to and from your legs will improve your strength and mobility.  This combined with the rhythmic gentle breathing Tai Chi promotes makes it a very restorative form of exercise much needed in today’s rushed and frantic world.   We often assume if we are not huffing and puffing we are not doing much for our bodies. Regular Tai Chi will do a whole lot more for you than you may realise.  As Confucius said “Life is really simple, but we insist on making it complicated”.
If you’d like to gain more out of your life then call Glen or Jacqui at Coffs Coast Health Club on 66586222 for a free session.