Archive for the ‘Uncategorized’ Category

Coffs Coast Health Club eNews August 2019

August 11, 2019



Coffs Coast Health Club eNews – June 2019

June 2, 2019






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Coffs Coast Health Club – April 2019 eNews

April 2, 2019















How to do a daily digital detox

March 24, 2019

Australian’s spend more time scrolling than sleeping. Here’s how to take time to recharge yourself.

Do you ever feel as if life is just speeding by and you’re running from one thing to the next, without time to pause and regroup?

You’re not alone. Despite all the technology we have in our lives that in some ways saves us time, it often seems that we are more stressed and time poor than ever before.

This is not ‘news’. A 2014 Medibank study found that Australians are spending an average of nine hours a day looking at computers, TVs, smartphones and tablets. That’s more time than we’re spending sleeping.

Eye strain headaches, posture issues, fatigue at work, lack of sleep and lack of physical activity are just a few possible side effects of our busy, technology-focused lives. We all know it would be good for us cut back on the time we spend on our digital devices. And yet, so many of us are not taking the steps we need to slow down and reboot ourselves each day.

Wellbeing isn’t just about exercise and diet. A big part of wellness is mindset and mental clarity. To achieve this, it’s important to get back to basics with three core pillars of vitality: fresh air, fresh food and a fresh perspective.

Taking regular breaks away from your laptop, phone, tablet and TV can help you to reconnect with your surroundings, create a pause of mental clarity and creativity, and give you a chance to notice your posture and your breathing.

“Australians are spending an average of nine hours a day looking at screens – more time than we’re spending sleeping.”

Here are some tips for giving yourself a daily reboot:

During the day

  • Place a sticky note on your computer that says “Take a nano break” and make a point of getting up and walking away from your computer for a few minutes. Go talk to a colleague personally rather than emailing across the room!
  • Stay off Facebook and social media in the morning on the way to work. Listen to music or a podcast or read a book instead.
  • Take a fresh air break at lunchtime, rather than eating lunch with your phone or iPad in front of you. Look up, look around.
  • Head out for a quick break around the office, take the dog for a walk, or do something active at the weekend. Use time away from work as time for you to recharge your mental and physical batteries.

At night

  • Avoid TV, illuminated alarm clocks and other digital stimuli in the bedroom.
  • Read a book before you go to sleep, rather than watching television or working late on the computer.
  • Meditate and concentrate on breathing. Channel your thoughts from worry to a place of peace.
  • Create a regular bedtime routine and a regular sleep-wake schedule.
  • Create a restful environment that is dark, cool and comfortable. Play restful music to help you relax.
  • Keep a diary of things that are on your mind, even if it’s just a list of things to do for the next day. Get them out of your head and onto paper.

Think of a digital detox as recharging your own batteries. If we do not fully recharge our batteries, then we diminish our energy levels and our ability to handle stress and perform daily tasks.

So after you’ve read this, rather than jump on your phone or connect to Netflix, why not lace up your shoes, head out the door or get up and have a chat with your family or a colleague. Sometimes you need to disconnect to reconnect.

Get more wellbeing and lifestyle tips at

Reduce screen time and refresh your mind. Here’s how taking a few minutes each day to reboot can benefit your sense of vitality.

Coffs Coast Health Club eNews – March 2019

March 6, 2019









Coffs Coast Health Club eNews – December 2018

December 2, 2018


The importance of FEEDBACK!

Carla & I recently sent a survey to Toormina members to gain feedback about the club. The feedback was fantastic & has provided the base for our future plans within the club & also for the landlord to do the same. In October we took delivery of over $50,000 worth of new spin bikes, recumbent bikes, upright bikes, cross trainers, weights, power rack & accessories that came directly via your feedback. You will see some other plans & upgrades in this enewsletter that have come about from your feedback, as well as other exciting major works over the next year or two in conjunction with the landlord. We can’t promise we will be able to do everything suggested (e.g. wave pool, slides, hotel etc) as running a health club is an expensive pursuit but it’s what we love, so we will always do our best to meet your needs.
Feedback is the breakfast of champions & we love it, so please continue to submit your feedback via the feedback boxes in the club, our reception team or alternatively email us directly via or

Grab your 24/7 access keytag NOW!

One of the great benefits of being a member of Coffs Coast Health Club is its 24/7 accessibility, so you can workout when you want. We have recently been running reports on our clubs usage levels & we have noticed that there are a number of loyal long term members of both Moonee & Toormina clubs that have not yet collected their 24/7 access keytags. If you pay for your membership upfront for 12 months or have a long term direct debit membership with either club but do not yet have your 24/7 access keytag, please collect it from your friendly receptionist at your home club on your next visit. This keytag is especially important for you to be able to workout in the club when you want to during the impending holiday period, public holidays & unstaffed times each week. Short Term & Fitness Passport members can also speak with reception on your next visit to discuss your options, if you don’t already have a 24/7 keytag.

24/7 Open Carpark at Toormina!

A big thank you to our landlord at Toormina who has agreed to keep the carpark open 24/7 from now on. This will allow all members to park in the carpark & walk around theside to the 24/7 door to gain access to the club in unstaffed times instead of the street.

New Staffed Hours in 2019!

As of 2nd Jan 2019 both Toormina & Moonee Beach clubs will be staffed 7am – 7pm Monday to Friday & 7am – 11am Saturday excluding public holidays. 24/7 video surveillance of all areas of the club inside & outside will continue along with the ongoing emergency monitoring via our red button alarms. All group exercise classes, healthy inspirations weight loss consultations, personal training sessions, massage, physiotherapy & kids club times will all remain the same for your convenience.

New Plumbed in Water Coolers!

The weather is getting warmer, were all sweating more & we need more water. We hear you… New plumbed in continuous flow water coolers will be installed in both clubs asap. BYO drink bottles to fill up or grab one of our Coffs Coast Health Club ones from reception today.













Coffs Coast Health Club – eNews November 2018

November 1, 2018













Healthy Inspirations Recipe of the Week – Low Carb Gnocchi

October 4, 2018

Screen Shot 2018-10-04 at 3.11.19 pmReset: Suits all phases

Great Shape: 1 protein, 1 vegetables, 1 dairy

Serves 4


2 cups shredded mozzarella
3 egg yolks
1/2 tsp Italian seasoning
Salt & freshly ground black pepper
8 slices bacon, chopped
2 cups baby spinach
Freshly grated parmesan


  1. Melt mozzarella in microwave for 1 minute. Add egg yolks, one at a time, stirring until completely incorporated.
  2. Stir in Italian seasoning and season with salt and pepper. Divide dough into 4 balls and refrigerate until firm, about 10 minutes.
  3. Roll out each ball into logs about 2cm in diameter, and slice into 2cm pieces to make the “gnocchi”.
  4. In a large pot of salted boiling water, cook gnocchi for 2 minutes. Drain and return to pot. In a large skillet over medium heat, cook bacon until crispy. Drain fat and add spinach and gnocchi and cook for 2 minutes more or until golden.
  5. Garnish with parmesan and freshly ground black pepper and serve.
  6. The basic “gnocchi” recipe is delicious with a napolitana sauce or even with bolognaise.

Screen Shot 2018-10-04 at 3.11.19 pm

Coffs Coast Health Club eNews – October 2018

October 2, 2018












Anxiety after drinking and what you can do about it

September 30, 2018

Anyone who has had a few too many drinks on a night out will know the physical effects you can feel when you wake up the next morning. Throbbing headache, dry mouth, nausea and a desire to never again leave the sanctuary of your doona. But hangovers can take on a more sinister form when the physical effects are coupled with anxiety.

Did you know that in Norway they actually have a distinct word for the anxiety that comes with a hangover? Fylleangst refers to the regret, or fear, over what you may have done the night before whilst intoxicated. And despite the fact no other language lays claim to having a word for this specific state, it’s one that many people can certainly relate to.

It involves feeling a deep sense of uneasiness and concern about one’s behaviour the day/night before. The entire next morning is spent in a panic, trying to review things you might have said or done, and what others who were present will think of you. Throw smartphones and social media into the equation and the dread only gets worse. The morning after often begins with a frantic scramble to see if any embarrassing texts were sent or if any photos/videos were posted to social media. It’s not a fun time.

Here are some comments from beyondblue forum users:

  • “Anytime I drink, whether it’s a few or a lot, the next day I feel the need to call everyone I know was present and make sure I was not an idiot. It’s like I make up my own scenarios of things I may or may not have said.”
  • “After I drink it’s like I have a crash and feel embarrassed even if I didn’t do anything embarrassing. I just feel so guilty and feel the need to apologise to people.”

There is a science behind post-drinking anxiety. When you consume alcohol the chemical balance in your brain is disrupted. Everyone is different, but most people feel more relaxed and less inhibited after a few drinks. The ‘feel-good’ chemical called dopamine is released in greater supply into your brain – resulting in a greater sense of satisfaction than you had before drinking. Alcohol is effectively tricking your brain. You pay little regard to the age-old fact that what comes up, must come down. The next day, your brain is trying feverishly to correct the chemical imbalances from the night before and what do you know – anxiety arises..

So what can you do if you wake up and post-drinking anxiety is taking a hold?

The first thing to know is you’re not alone in this feeling. Far from it. The battling the booze thread in the beyondblue forums is well worth a read; you’ll find many personal stories from people dealing with the negative effects of alcohol.

There are also some helpful techniques you can employ to ease feelings of anxiety:

  • Slow down your breathing. Count to three as you breathe in slowly – then count to three as you breathe out slowly. Feel your heartbeat slow down and try to relax.
  • Stay in the present moment. Just as thinking of what’s five steps ahead of you isn’t healthy, neither is dwelling on things in the past. After you’ve slowed down your breathing, work on acknowledging the here and now. A meditation app like Smiling Mind can help with this.
  • Challenge your self-talk. Anxiety can make you overestimate the negative aspects of a situation and underestimate your ability to handle it. Take a step back and think rationally about the negative thoughts you’re experiencing. Give yourself a break!
  • Eat well. The temptation may be to indulge in greasy fast-food. Resisting this and opting for wholesome food low in GI will help your body recover faster. Hydration is also crucial and will help to ease your headache.
  • Learn. Last but not least, learn from past experiences. You know yourself better than anyone, so if you know having more than a few drinks will have you feeling horrible the next day, set limits and stick to them.

If you find your anxiety post-drinking is regularly lasting longer than 24 hours, or increasing in intensity, go and see your GP.

Article from:
Photo sourced from: Apr 25th 2017