Archive for the ‘Uncategorized’ Category

Coffs Coast Health Club eNews – June 2019

June 2, 2019

49a6c0fa-c047-431b-b589-5c873c5ce0d5warmdunca


join


ccee


medicalcentre


physio


fitness passport


green tea


hoodies


musclemass


winter


29664ced-fc0e-4742-a032-96e062702cbe


what's up


 

Advertisements

Coffs Coast Health Club – April 2019 eNews

April 2, 2019

image
f0f67cb3-2509-4910-aafb-2f6ac95b68c2


c67bd179-409e-400e-88a1-afae04c1ed1d


5fe8823e-9771-481d-9fa5-253e13670133


easter


easterhours


hi


hiprotein


procrunch


pt


stretch


watermelon


foam


whatsup


 

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.

offline
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 thevitalitycoach.com.au

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

49a6c0fa-c047-431b-b589-5c873c5ce0d55fe8823e-9771-481d-9fa5-253e13670133


058e8cb8-3e16-46ef-b180-8cd599131ae0


262e419a-ae11-4784-afcc-4b8a23ef5b8e


1144de6f-a85c-4e69-b940-237545961741


3794c4f6-b9b7-495c-877d-0a46fdea4015


a8680d8a-7b1d-436e-afef-86c6032680d8


fb18a135-066e-43df-a00c-241ed555fa84


c2747737-3e4d-4d90-b6e0-721a328e7be9

Coffs Coast Health Club eNews – December 2018

December 2, 2018

49a6c0fa-c047-431b-b589-5c873c5ce0d5

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 carla@coffscoasthc.com.au or duncan@coffscoasthc.com.au


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.


aab7a897-b3f7-45f4-9199-0cf827c7c5c1


6482865a-2733-4c9f-9ab4-582420512268


2659aa29-5f09-47b5-82a0-ae1c595c6b95


808efc63-a1ab-499d-bf00-950ee01142fc


0174baaa-1a2f-421f-9ef5-af19e43c0947


64f34bd2-b592-436c-9907-71a818351174


49a2e938-98e7-4112-843d-7d7bd6867056


6d1862f5-8916-42be-a7d2-2bcec75d8b43


04a88056-76f5-4a48-b4e9-a2d0443e8abe


dccc58f7-f0ce-4fb5-b247-2cd913dcfd5d


fa2c50d7-b021-4c52-b695-cf90a3b5abfb


dc584c16-79e4-4f8b-a0ad-f167be885666


Coffs Coast Health Club – eNews November 2018

November 1, 2018

49a6c0fa-c047-431b-b589-5c873c5ce0d50481605c-bccd-4ade-8dbb-97cf341c1b61


9dd1e483-b430-429f-bd38-54b4edf73678


d4f9a9a9-e2a2-44c1-92a2-5d25d56e2d90


42cacfca-6b28-45d1-83b5-52422db7931e


9c56b7cc-2a39-4c36-b4d5-48cf1159512a


0802dd71-5208-4bc9-86aa-e5ff4725539d


d153ec9e-097a-47b8-a7a6-7713619a43f0


f849f291-3686-4a06-b609-4dde3e3e85bc


d973276b-ca4a-4483-892a-77616f6d59b6


6b897264-e9e4-4b0e-a2e7-9c2470ba028c


403128dc-2714-4bdc-9b82-8903e5126574


cebbf691-2ee8-49d8-9c06-1f87f6b4abe2

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

Ingredients

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

Method

  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

49a6c0fa-c047-431b-b589-5c873c5ce0d50e7e534f-2655-499d-9b5f-50dcbff8dde45deb9d56-2b65-41ce-9acc-02176cc1cbc2


0e8138f9-82c3-4548-9186-7f0b0c9af13d


e8591230-47c2-4c0d-b18c-d9868280e6c7


0244a1f8-a56d-47a5-b313-59297adda4f1


83ecc63c-6ac1-4525-9bd0-bed4b7358373


84c08eb2-039a-402f-bdc4-fe4797e43e9b


37877d1f-d492-4e1a-b9af-5b032cc9b5eb


c00979b6-20a9-4f9c-998a-c7254fa5070f


b6bdd524-6a8c-4631-a1bd-5f8b3c7cba88


bd1c491a-f5f8-4b7f-9b8a-b3beea3b5eab


e7816d61-6c31-4d48-aeae-bf195d4bf04c

Anxiety after drinking and what you can do about it

September 30, 2018

original
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: https://www.beyondblue.org.au/personal-best/pillar/wellbeing/anxiety-after-drinking-and-what-you-can-do-about-it
Photo sourced from: http://www.thejournal.ie Apr 25th 2017

Healthy Inspirations Recipe of the Week – Balsamic Roast Beef

August 16, 2018

roastbeef
Make a delicious sauce out of the cooking liquid of this amazing roast beef, and delight the family. Serves 8

Ingredients

1.5 kg boneless beef chuck roast
to taste, sea salt and black pepper
2 Tbsp olive oil
1 onion, sliced
2 cloves garlic, minced
1/3 cup balsamic vinegar
1 1/2 cups beef stock
2 bay leaves
1 cup red wine (optional)
2 sprigs fresh rosemary

Method

  1. Season the roast on all sides with sea salt and black pepper. Heat the olive oil over a medium-high heat in a large skillet, and sear the roast on all sides for 2-3 minutes.
  2. Place the meat in the slow cooker and top with the onion, garlic, balsamic vinegar, beef stock, bay leaves and red wine (if using).
  3. Cover the slow cooker, turn it on low, and cook for 8-9 hours.
  4. Remove and discard the bay leaves. Remove the meat and cover loosely with aluminium foil.
  5. Pour the liquid from the slow cooker into a saucepan and bring to a slow boil over a medium-high heat. Keep it boiling and let it reduce until you get the desired consistency for your sauce.
  6. Slice the meat and divide between serving plates. Pour the sauce over the top, and serve with steamed vegies.