The Mother Daughter Bond

May 13, 2017

The relationship between a woman and her mother is so powerful, it affects everything from her health and self-esteem to all her other relationships, experts say. Dr Christiane Northrup, author of the book Mother-Daughter Wisdom (Hay House), says: “The mother-daughter relationship is the most powerful bond in the world, for better or for worse. It sets the stage for all other relationships.”

Dr Northrup says that no other childhood experience is as compelling as a young girl’s relationship with her mother. “Each of us takes in at a cellular level how our mother feels about being female, what she believes about her body, how she takes care of her health, and what she believes is possible in life.”

Jennie Hannan, executive general manager of services at counselling provider Anglicare WA, agrees. “How a woman sees herself, how she is in her adult relationships with partners, and how she mothers her own children, is profoundly influenced by her relationship with her own mother,” she says. But while most five-year-old girls love their mothers with an unshakeable conviction, it’s often a different story by the time they reach adolescence. The once-adored woman who rarely put a foot wrong is suddenly always doing embarrassing things.

Different phases

“The time you are going to start having major problems with your daughter will be around adolescence,” Hannan says. “Adolescence is a very difficult, tumultuous time for children and their parents, and it tends to happen in girls earlier than in boys.”

Fortunately this wild swing from closeness to remoteness usually only lasts until the daughter reaches adulthood. “If the mother and daughter can hang in there during adolescence, your relationship moves to a different level and becomes more of a respectful friendship,” Hannan says.

“I think what triggers them coming back is they become independent … they move away from home, get a job, do the adult things in life. There’s a need to grow up and the relationship shifts.”

The relationship will change again when the daughter has children. “There’s a greater level of understanding of the sort of depth of responsibility that you have as a mother to that child.” If you had a less-than-perfect relationship with your mother, it doesn’t necessarily follow that you won’t have a good relationship with your own daughter, Hannan says.

“It gives you a head start if you had a good relationship with your mother, but lots of women who have had bad relationships with their mothers have had really positive relationships with other women in their lives.

“The idea that you can have a perfect relationship with anybody is flawed. Mothers do get blamed an awful lot if something’s wrong with their kids. But being aware of things that were good and not good in your relationship with your mum is really important in not repeating any mistakes.”

For most, the mother-daughter relationship is ultimately fulfilling. Despite conflicts and complicated emotions, 80 to 90 per cent of women at midlife reported a good relationship with their mother, a Pennsylvania State University study found.

“The relationship between mothers and their adult daughters is one in which the participants handle being upset with one another better than in any other relationship,” says researcher Karen Fingerman, author of Aging Mothers And Their Adult Daughters: A Study In Mixed Emotions (Springer). “There is value in the mother-daughter tie because the two parties care for one another and share a strong investment in the family as a whole.”

Forging a strong bond with your own daughter

“I’m a big believer in mother-daughter time,” Anglicare WA’s Jennie Hannan says. “I think we underestimate how important it is for mums and daughters to do things together in those early years. Doing that builds a foundation that will help you get through adolescence.” Here are some ideas:

Go on regular special outings just the two of you. “Even just going to the park, when your daughter is little, will be worthwhile,” Hannan says. Start mother-daughter traditions, such as going on long walks together, dining at a favourite restaurant or spending time together updating family photo albums. Go shopping together. Make something together – cookies, a cake, an egg-carton caterpillar. Watch a movie together, even if it’s just at home on the couch.

Keeping things on an even keel with your mum is not always easy, as many celebrity mother-daughter relationships demonstrate. Jennifer Aniston, Drew Barrymore, Meg Ryan and Britney Spears have all had very public bust-ups with their mums.

It’s never too late to repair your relationship
  • Try a counselling session on your own first to help you work out whether or not it will be helpful to attend counselling with your mother or daughter.
  • Sometimes it’s not possible to repair things that happened long ago. Instead, focus on working out how you would like to treat each other now.
  • Even if your mother has passed away, if you have unresolved issues you could benefit from counselling sessions. “Sometimes talking through the possibilities of why something might have occurred can help you get some perspective,” Jennie Hannan says.

Article sourced here:

Why is Comfort Food So Comforting?

May 13, 2017

Vegemite on toast. Chicken soup. Pizza. A packet of Tim Tams that never runs out. Chocolate ice cream. A vanilla milkshake. For everyone, the choice is different. But most of us have a comfort food – something we turn to to make us feel better, or sometimes, to make us feel even better.

But do we get the comfort from the food itself, or from the feelings and memories associated with it? Do we feel happy when we eat fairy bread at a party because of the tasty combo of hundreds and thousands on butter and fluffy white bread, or because we’re remembering our seventh birthday party (the one where we got the Polly Pocket of our dreams)? Do we feel comforted by chicken soup because of its garlicky aroma, or because it’s what our mum made us when we were sick? And either way, should we be using food to comfort ourselves at all?

We tend to think of comfort eating as something we do when we’re sad and lonely, or even something that sad and lonely people do. But that’s not the whole story. A 2015 study published in Appetite showed that, in fact, we’re most likely to turn to food for emotional purposes if we have strong relationships. In other words, the happier a person’s memories are, the more likely they are to associate food with joyful times, making the food taste better to them and leading them to turn to food for comfort more often.

Whatever your comfort food is, it’s likely it was introduced in childhood. Shira Gabriel of the State University of New York, Buffalo, who ran the Appetite study, says that we associate foods from our childhood with happy times, and then reach for these foods as adults. “If you’re a small child and you get fed certain foods by your primary caregivers, then those foods begin to be associated with the feeling of being taken care of,” she told The Atlantic in 2015. “And then when you get older, the food itself is enough to trigger that sense of belonging. But if, when you’re a child, those connections are more anxiety-ridden … then when you’re older and you eat those foods, you may feel less happy.”

So perhaps the link between food and comfort is weaker than we think. Certainly, research published in Health Psychology in 2014 supports this. In the study, participants watched sad movie scenes and were then served different foods: either a food they’d told the researchers they found comforting, a ‘neutral snack’ like a granola bar, or nothing. Interestingly, while the comfort foods did boost participants’ moods, so did the other foods – and so did receiving no food at all. The authors concluded that comfort food might just be a convenient excuse to indulge.

This is something psychologist and food addiction specialist Kellee Waters agrees with. She works with many patients with binge eating issues, and says that we’d be better off dispensing with any emotional attachments to food. “Comfort eating, which can lead to binge eating, often begins in a very positive way. We eat foods that made us happy as kids, to try to replicate that happiness. But in certain people – those with a propensity to addiction, or those who have family histories of eating disorders – comfort eating can all too easily become an eating disorder.” Instead of turning to food for happiness, Waters says, we should choose five other things we could do rather than eat. “Exercise, drink a glass of water, read a book, call a friend, whatever – do those things first, and then see if you still want to turn to food for comfort. Chances are, you will have filled your need without it.”

“There are deep-seated cultural attachments to all kinds of food that makes it unrealistic for us to let go of the idea that food makes us happy.”

Sydney nutritionist Lyndi Cohen, who suffered from a binge eating disorder for ten years, offers a different perspective, saying it’s unrealistic for us to completely separate food from emotion. “Sometimes there is a place for comfort food, and I think ascribing guilt to that only ends in a cycle of judgement. Food and emotion are intrinsically linked – we celebrate with it and we mourn with it. There are deep-seated cultural attachments to all kinds of food that makes it unrealistic for us to let go of the idea that food makes us happy.” Rather than trying to avoid linking food with happiness, Cohen says we should be aware of the reasons why we want the food, and understand that it’s OK to have a treat in the right context. “When we think of foods as ‘good’ or ‘bad’ – and often comfort foods are those ‘bad’ foods – we assign a value judgement to them. So when we eat that ‘bad’ food, it makes us feel like we are bad. Instead of thinking of chocolate cake as ‘bad’, think of it as a sometimes food. Having it every day? That’s not healthy. Having a beautiful piece of cake when you’re out at lunch on the weekend? That’s perfectly reasonable, and a chance for you to indulge healthily.”

Environment, Cohen says, is an important part of comfort eating in a healthy way. Just as comfort eating isn’t all about the food itself, Cohen says that indulging in a mindful way is about ensuring you do so in an appropriate environment. “The trouble with reaching for food when you feel sad is when you start to do it frequently, and alone. That can certainly become an issue,” says Cohen. “But having a small treat every day – like a glass of wine or a piece of chocolate – is perfectly reasonable. Food is comforting – and whether it’s the memory or the food itself, I don’t think denying ourselves is the answer.”

Article sourced here:


Healthy Inspirations Recipe of the Week – Hungarian Mushroom Soup

May 11, 2017


The spices and sour cream turn this simple soup into something special. Serves 6


4 Tbsp butter
2 cups chopped onion
500g mushrooms, sliced
2 tsp dried dill
1 Tbsp paprika
1 Tbsp soy sauce
2 cups vegetable (or chicken) stock
1 cup cream
2 tsp lemon juice
1/4 cup chopped fresh parsley
1/2 cup sour cream


  1. Melt the butter in a large pot over medium heat. Saute the onions in the butter for 5 minutes.
  2. Add the mushrooms and saute for 5 more minutes.
  3. Stir in the dill, paprika, soy sauce and stock. Reduce the heat to low, cover, and simmer for 15 minutes.
  4. Pour the cream into the soup and stir well to blend. Cover and simmer without boiling for 15 more minutes, stirring occasionally.
  5. Stir in the lemon juice, parsley and sour cream. All ow to heat through over low heat, about 3-5 minutes. Do not boil. Season with salt and pepper to taste and serve immediately.

Could your thoughts make you age faster?

May 9, 2017


Researchers are finding that your mental patterns could be harming your telomeres — essential parts of the cell’s DNA — and affecting your life and health. Nobel-winning scientist Elizabeth Blackburn and health psychologist Elissa Epel explain.

How can one person bask in the sunshine of good health, while another person looks old before her time? Humans have been asking this question for millennia, and recently, it’s becoming clearer and clearer to scientists that the differences between people’s rates of aging lie in the complex interactions among genes, social relationships, environments and lifestyles. Even though you are born with a particular set of genes, the way you live can influence how they express themselves. Some lifestyle factors may even turn genes on or shut them off.

Deep within the genetic heart of all our cells are telomeres, or repeating segments of noncoding DNA that live at the ends of the chromosomes. They form caps at the ends of the chromosomes and keep the genetic material from unraveling. Shortening with each cell division, they help determine how fast a cell ages. When they become too short, the cell stops dividing altogether. This isn’t the only reason a cell can become senescent — there are other stresses on cells we don’t yet understand very well — but short telomeres are one of the major reasons human cells grow old. We’ve devoted most of our careers to studying telomeres, and one extraordinary discovery from our labs (and seen at other labs) is that telomeres can actually lengthen.

What this means: aging is a dynamic process that could possibly be accelerated or slowed — and, in some aspects, even reversed. To an extent, it has surprised us and the rest of the scientific community that telomeres do not simply carry out the commands issued by your genetic code. Your telomeres are listening to you. The foods you eat, your response to challenges, the amount of exercise you get, and many other factors appear to influence your telomeres and can prevent premature aging at the cellular level. One of the keys to enjoying good health is simply doing your part to foster healthy cell renewal.

People who score high on measures of cynical hostility have shorter telomeres.

Scientists have learned that several thought patterns appear to be unhealthy for telomeres, and one of them is cynical hostility. Cynical hostility is defined by high anger and frequent thoughts that other people cannot be trusted. Someone with hostility doesn’t just think, “I hate to stand in long lines at the grocery store”; they think, “That other shopper deliberately sped up and beat me to my rightful position in the line!” — and then seethe. People who score high on measures of cynical hostility tend to get more cardiovascular disease, metabolic disease and often die at younger ages. They also have shorter telomeres. In a study of British civil servants, men who scored high on measures of cynical hostility had shorter telomeres than men whose hostility scores were low. The most hostile men were 30 percent more likely to have a combination of short telomeres and high telomerase (an enzyme in cells that helps keep telomeres in good shape) — a profile that seems to reflect the unsuccessful attempts of telomerase to protect telomeres when they are too short.

These men had the opposite of a healthy response to stress. Ideally, your body responds to stress with a spike in cortisol and blood pressure, followed by a quick return to normal levels. Instead, when these men were exposed to stress, their diastolic blood pressure and cortisol levels were blunted, a sign their stress response was, basically, broken from overuse. Their systolic blood pressure increased, but instead of returning to normal levels, it stayed elevated for a long time afterward. The hostile men also had fewer social connections and less optimism. In terms of their physical and psychosocial health, they were highly vulnerable to an early disease-span, the years in a person’s life marked by the diseases of aging, which include cardiovascular disease, arthritis, a weakened immune system and more. Women tend to have lower hostility, and it’s less related to heart disease for them, but there are other psychological culprits affecting women’s health, such as depression.

When you ruminate, stress sticks around in the body long after the reason for the stress is over.

Pessimism is the second thought pattern that has been shown to have negative effects on telomeres. When our research team conducted a study on pessimism and telomere length, we found that people who scored high on a pessimism inventory had shorter telomeres. This was a small study of about 35 women, but similar results have been found in other studies, including a study of over 1,000 men. It also fits with a large body of evidence that pessimism is a risk factor for poor health. When pessimists develop an aging-related illness, like cancer or heart disease, the illness tends to progress faster. Like cynically hostile people — and people with short telomeres, in general — they tend to die earlier.

Rumination — the act of rehashing problems over and over — is the third destructive thought pattern. How do you tell rumination from harmless reflection? Reflection is the natural, introspective analysis about why things happen a certain way. It may cause you some healthy discomfort, but rumination feels awful. And rumination never leads to a solution, only to more ruminating.

When you ruminate, stress sticks around in the body long after the reason for the stress is over, in the form of prolonged high blood pressure, elevated heart rate, and higher levels of cortisol. Your vagus nerve, which helps you feel calm and keeps your heart and digestive system steady, withdraws its activity — and remains withdrawn long after the stressor is over. In a study, we examined daily stress responses in healthy women who were family caregivers. The more the women ruminated after a stressful event, the lower the telomerase in their aging CD8 cells (the crucial immune cells that send out proinflammatory signals when they are damaged). People who ruminate experience more depression and anxiety, which are, in turn, associated with shorter telomeres.

The fourth thought pattern is thought suppression, the attempt to push away unwanted thoughts and feelings. The late Daniel Wegener, a Harvard social psychologist, once came across this line from the great Russian writer Leo Tolstoy: “Try to pose for yourself this task: not to think of a polar bear, and you will see that the cursed thing will come to mind every minute.” Wegener put this idea to the test through a series of experiments and identified a phenomenon he called ironic error, meaning that the more forcefully you push your thoughts away, the louder they call out for your attention.

Ironic error may also be harmful to telomeres. If we try to manage stressful thoughts by sinking the bad thoughts into the deepest waters of our subconscious, it can backfire. The chronically stressed brain’s resources are already taxed — we call this cognitive load — making it even harder to successfully suppress thoughts. Instead of less stress, we get more. In a small study, greater avoidance of negative feelings and thoughts was associated with shorter telomeres. Avoidance alone is probably not enough to harm telomeres, but it can lead to chronic stress arousal and depression, both of which may shorten your telomeres.

Thought awareness can promote stress resilience. With time, you learn to encounter ruminations and say, “That’s just a thought.”

The final thought pattern is mind wandering. Harvard psychologists Matthew Killingsworth (TED Talk: Want to be happier? Stay in the moment) and Daniel Gilbert (TED Talk: The surprising science of happiness) used a “track your happiness” iPhone app to ask thousands of people questions about what activity they are engaged in, what their minds are doing, and how happy they are. Killingsworth and Gilbert discovered we spend half of the day thinking about something other than what we’re doing. They also found that when people are not thinking about what they’re doing, they’re not as happy as when they’re engaged. In particular, negative mind wandering — thinking negative thoughts, or wishing you were somewhere else — was more likely to lead to unhappiness in their next moments.

Together with Eli Puterman, we studied close to 250 healthy, low-stress women who ranged from 55 to 65 years old and assessed their tendency to mind-wander. We asked them two questions: How often in the past week have you had moments when you felt totally focused or engaged in doing what you were doing at the moment? How often in the past week have you had any moments when you felt you didn’t want to be where you were, or doing what you were doing at the moment? Then we measured the women’s telomeres.

The women with the highest levels of self-reported mind-wandering had telomeres that were shorter by around 200 base pairs. (To put this in context, a typical 35-year-old has roughly 7,500 base pairs of telomeres; a 65-year-old, 4,800 base pairs.) This was regardless of how much stress they had in their lives. Some mind-wandering can be creative, of course. But when you are thinking negative thoughts about the past, you are more likely to be unhappy, and you may possibly even experience higher levels of resting stress hormones.

The negative thought patterns we’ve described are automatic, exaggerated and controlling. They take over your mind; it’s as if they tie a blindfold around your brain so you can’t see what is really going on around you. But when you become more aware of your thoughts, you take off the blindfold. You won’t necessarily stop the thoughts, but you have more clarity. Activities that promote better thought awareness include most types of meditation, along with most forms of mind-body exercises, including long-distance running.

Thought awareness can promote stress resilience. With time, you learn to encounter your own ruminations or problematic thoughts and say, “That’s just a thought. It’ll fade.” That is a secret about the human mind: We don’t need to believe everything our thoughts tell us. Or, as the bumper sticker says, “Don’t believe everything you think.”

Excerpted from the new book The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer by Elizabeth Blackburn and Elissa Epel. Reprinted with permission from Grand Central Publishing, a division of Hachette Book Group, Inc. © 2017 Elizabeth Blackburn and Elissa Epel.

Everything You Need to Know About Protein

May 7, 2017

Protein word cloud

Let me get this out of the way first, before all fitness and health professionals start sharpening their pitchforks—protein is really important. It is essential for all bodily functions and for building and repairing muscle tissue. You need protein to live, which is why there’s so much emphasis on this miracle macronutrient, especially in a gym setting.

Now that it is crystal clear that I’m pro protein, here’s why I have a beef with the protein obsession. (See what I did there?)

1. There’s a myth about how much protein one needs and which sources are best.

As I stated above, protein is essential for the body. However, as Americans, there’s not much of a need to worry about that. The standard American diet consists mostly of meat, cheese, and refined carbohydrates. Protein levels are the least of our concerns.

Even my ACSM’s Resources for the Personal Trainer textbook is on board, stating, “actually, humans are incapable of using protein for anabolic (tissue-building) purposes above the level of approximately 1.5 grams of protein per kilogram of body weight. Protein taken in excess of this amount is either burned as a source of energy (calories) or stored as fat.”

What does this mean? You probably don’t need protein shakes three times a day. No one wants to store excess fat, and burning that extra protein dehydrates the body.

2. People typically equate protein with animal sources.

Being a vegetarian, especially one that gets a lot of exercise, I often get the question, “But where do you get your protein?” Don’t worry, folks, I eat fully plant-based and can still shred—beans, quinoa, and buckwheat all have tons of protein. I do eat eggs and dairy but not very much of them. And don’t just take my word for it. My vegan idols Rich Roll (ultramarathoner), Patrik Baboumian (strongest man in Germany), and tennis superstar Venus Williams can vouch for this as well!

3. The emphasis on protein puts other important nutrition factors on the back burner.

Many times my clients will tell me, “I’m really working on eating more protein.” I will then ask them to food journal for me so I can see what a typical week looks like. Upon examination of their journal, it’s like playing “Where’s Waldo?” when it comes to fiber, antioxidants, and other vitamin- and mineral-rich food.

There’s little to no fruit, and vegetables are nowhere to be found. There are refined carbohydrates, sugar, and unhealthy fats everywhere. But thank goodness they got all of their protein, right? The healthiest thing a person can do is put their energy toward consuming more whole, unprocessed, plant-based foods. With plants, you are getting a much higher nutritional profile per serving, and lower calories are fueling your cells for optimal performance.

4. Excess protein can be harmful to the body.

Animal protein causes an acidic environment in the body, which most people don’t even out by eating enough alkaline foods (greens, berries, colorful fruits, and veggies). The body is always striving to maintain a balanced pH level. An overload of acidic foods can cause unnecessary strain on the kidneys to remove excess waste. This is coupled with the fact that the majority of animal foods in the grocery store contain growth hormones, antibiotics, and pesticide residues from the food and treatment of the animals.

5. The emphasis on protein wreaks havoc on the environment.

If you purchase meat from a grocery store like most Americans, you can bet that 99 percent of the time that meat is coming from a factory farm. If you haven’t educated yourselves on factory farming, I highly recommend looking into it. Not only are the animals in absolutely treacherous and inhumane conditions, but these massive conglomerates are horrible for the environment.

The animal waste, methane gas emissions, and the amount of grain and water necessary to sustain the operations are some of the biggest environmental hazards we face. Giving up meat can have a bigger environmental impact than driving an electric car. If you can’t fathom letting go of wings or burgers, please find a local farm to purchase your meat from. The website Local Harvest is a fantastic resource.

I could go on forever about this, so I’ll leave you with this: Protein is important. But the cost of omitting other crucial components of the diet is high. Focus on “eating the rainbow”—lots of colorful vegetables and fruits—and get your fiber in check with whole grains, beans, and legumes.

Now, if you’ll excuse me, I’m going to drink a green smoothie and hit the weight room.

Written by by Chelsea Lay for Mind Body Green
Sourced here:

Healthy Inspirations Recipe of the Week – Slow-cooked Pork Roast

May 4, 2017

Slow-cooked Pork Roast
Serves 4


1.5kg boneless pork loin roast
2 Tbsp coconut oil
5 cloves garlic, minced
1 onion, thinly sliced
1 Tbsp chili powder
2 tsp ground coriander
2 tsp ground cumin
¼ cup apple cider vinegar
1 ½ cups water or gluten-free vegetable stock
1 (400g) can whole tomatoes, with juices
2 bay leaves
1 Sea salt and freshly ground black pepper to taste


  1. Sprinkle all sides of the pork roast with a generous amount of salt and pepper.
  2. In a large skillet over a medium-high heat, add the coconut oil and then sear the meat on all sides until it begins to turn slightly golden brown. Once finished, place in the slow-cooker.
  3. In the same skillet used for the pork, combine the garlic, onion, chili powder, coriander, and cumin. Mix well, scraping up the left-over meat bits in the pan.
  4. Add the vinegar to the skillet and allow it to come to a boil. Continue cook until the liquid is nearly evaporated.
  5. Finally add the water or stock to the skillet, using it to whisk up all the drippings and spices in the pan. Pour the whole thing into the slow-cooker with the pork roast.
  6. Crush the tomatoes over the roast, followed by the tomato juices. Add the bay leaves, give it a good stir and adjust the seasoning by adding more salt and pepper, if needed.
  7. Set your slow-cooker to low and cook for about 8 hours. Once the meat pulls apart easily and it is not too pink in the centre it is ready to serve.
  8. Discard the bay leaves, carve the roast in thick slices and serve with the cooking liquid as a sauce.

Coffs Coast Health Club eNews – May 2017

May 2, 2017



We’re Empowering the Coffs Coast to be the
Happiest & Healthiest Community in Australia!

#strongertogether  #peoplefirst


Coffs Coast Commando 2017 Has Arrived!
Experience the rush of Coffs Coast Commando 2017!
Check out the video here & share it with your friends…The course is an adrenaline junkie’s paradise with 6km of mud & over 20 obstacles to overcome followed by a drink & BBQ. It will test your mental & physical grit but its not a race. It is a team oriented challenge with no winners or losers but plenty of good times & prizes.

All men, women, boys & girls over the age of 8 can join in the fun & all fitness levels are catered for. Register now & invite your friends, family, work colleagues & club mates. It definitely makes it easier if you have a team to help you through, so start recruiting now…

Only $49 Adult 18+ or $24.50 Child 8-17yrs includes Coffs Coast Commando ticket, cap, drink, BBQ & plenty of laughs. Grab your tickets online here or through reception at Coffs Coast Health Club Toormina or Moonee Beach.

Event profits will go directly to the Coffs Harbour Health Campus for the benefit of us all.
#coffscoastcommando2017   #strongertogether
Keep track of the event via the facebook page or our website.



Happy 10th Birthday to Mid North Coast Physio!
From very humble beginnings, Mid North Coast Physiotherapy has grown to be one of the leading healthcare providers in the region.  We caught up with director Aaron Hardaker to hear about how they’ve made it 10 years and what’s in store to celebrate.

How did Mid North Coast Physio start out?
We started in a small rented room in Woolgoolga but quickly grew with the support of new clients and referrals from local doctors, leading to a new location and expanded days and hours.  From there, we expanded to Urunga to meet a similar need, before adding two more clinics in recent years in collaboration with Coffs Coast Health Club at Toormina and Moonee Beach.  We changed names from Northern Beaches Physio and Urunga Physio a couple of years ago to be more reflective of the reach of the businesses across the region, Mid North Coast Physio seemed to be much more appropriate.

Why do you see the 10th birthday as an important milestone?
More than anything, I think it shows we’re doing good things with helping clients achieve their goals.  If we weren’t, we certainly wouldn’t have lasted this long, let alone grown significantly over this period.  I’m really proud of the fact we’ve been able to help over 6000 people so far achieve better health, improved quality of life, less pain and more happiness – that’s why we turn up every day!

How can we join in the birthday celebrations?
We’ve decided to do things a little different to celebrate this birthday.  Instead of receiving gifts or having a big party, we’re going to giving some gifts.  Because we love what we do, we want you to come in and experience it firsthand. The first 20 people who call and wish us a happy birthday can choose to have either a 60min massage for the price of 30 mins, a FREE computerised Gaitscan foot assessment OR $20 off an Initial Physio consultation.

All you need to do is decide which special gift is best for you, give us a call on 1300 273747 and wish us a happy birthday to secure your appointment.  We may even come up with something extra special for anyone who is willing to sing Happy Birthday!



Belle Odori Candle Giveaway!
We have 2 of the absolutely divine Belle Odori candles to giveaway through our Facebook and Instagram pages during the month of May. Entry is really simple, all you need to do is SHARE our Candle Giveaway post on either Facebook or Instagram and ensure you LIKE or FOLLOW both Belle Odori candles and Coffs Coast Health Club. It’s that easy to be in the draw to win these beautiful candles. See Belle Odori on Facebook & Instagram

PLUS, as the creator of Belle Odori Candles is one of our old trainers Tegan Keft (now Fisher), we have also decided to stock selected Belle Odori scents at both Toormina and Moonee for you for Mothers Day & during the month of May. To get your hands on one of your own, see Reception at either club.




Special Members Only Offer!
Enrichment through Technology is our motto, here at Coffs Computing Services we would like to enrich your life and journey by providing all Coffs Coast Health Club members the opportunity to purchase the Fitbit Alta at an exclusive price of $175 for the month of May.

The Fitbit Alta is a perfect workout companion, integrated with step tracking, distance, calories burned and active minutes. The Fitbit Alta helps you stay active by giving you friendly reminders to move and celebrate when you do, the Fitbit Alta will automatically recognize and record your exercises – without even pushing a button. The Fitbit Alta will track your sleep and allow you to set silent alarms. More info here

You can customize your Fitbit Alta with accessory bands and personalize it to suit you and your lifestyle. The team at Coffs Computing Services are looking forward to meeting you and helping you achieve your lifestyle goals by enriching your life with technology.

Simply call the Coffs Computing Team on 6651 5655 or drop in to their conveniently located shop next to the Bailey Centre, on the Pacific Highway, across from the Coffs Showground.



Let’s Play Cowboys and Indians!
We will be bringing all the latest moves and music to your favourite Les Mills classes at the beginning of June when we celebrate the fabulous new class releases.  Launch classes are always lots of FUN and they will all be team taught by our enthusiastic and dedicated instructors. The theme for these launches is COWBOYS and INDIANS so get out your boots, your cowboy hat and your trusty horse or go crazy with feathers, braids and face paint!  There will be awesome prizes for best dressed so why not go ALL OUT?SUPER SATURDAY at TOORMINA – 3rd June
PUMP               7.30am
ATTACK           8.30am
CYCLE             8.30am
BALANCE        9.30am

PUMP              6.00am
BALANCE        9.30am
ATTACK           5.30pm

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




A Special Mothers Day Gift from Us to You!
Do something for yourself this Mother’s Day weekend at Coffs Coast Health Club. To say THANKYOU to all of our wonderful mums, Childminding will be FREE on Saturday the 13th of May, giving you every opportunity to fit in a class or a workout. As an added bonus, bring along a mum that you think deserves a treat this Mother’s Day to any class on Saturday the 13th or Sunday the 14th and they can try it out for FREE with you!



2017 Coffs Coast Spartan Race – Burpees For A Cause!

At 8am on Sunday 21st May
, dedicated Spartans will gather at Jetty Beach, Coffs Harbour on the sand under the Jetty to raise funds for the White Ribbon Foundation and The Unite Project. These charities support victims of domestic violence and youth homelessness. There will be a few yawns as they limber up, shake off the sleep and get themselves psyched to smash 1km of Burpees for a Cause.Racers and their friends will be completing the 1km of burpees either as individuals or in teams of 3. An exclusive Spartan 1km Burpees badge is awarded at the finish line to all registered participants #gottaearnit

Why Burpees? They symbolise that no matter how many times a person is knocked down, there is always something within them that finds the strength and courage to stand back up. This is a small way we can let those affected by domestic violence and youth homelessness that they don’t stand alone.

Bring a towel, water and your determination. Register here  by selecting Sunday 21st May & we’ll see you there for a very unique exercising experience…




Grab Your x50 GreenTea FREE CAP or SHAKER!

The amazing BEST SELLING formula of Green Tea X50 is back, all natural and stronger than ever.

Green Tea X50 is a natural energy drink & thermogenic fat burner that helps energize, revitalize, detox & assists weight loss. All natural Green Tea X50 is a delicious tasting, naturally sweetened, super green tea energy drink that is full of antioxidants, has no artificial flavours or preservatives and comes with the polyphenol equivalent of up to 20 cups of green tea polyphenols in a serve. All of this goodness comes in a convenient and easy to use sachet.

Green Tea X50 is great as a pre-workout or intra-workout boost or just as an all-round healthy drink! Available in Original, Raspberry, Tropical, Mango, Peach, Passionfruit, Lemon & Ginger, grab your FREE CAP or SHAKER when you buy your next box of 60 for only $49!  Be quick though because stocks are limited but available at both clubs.




Pressed For Time? Just Join Us Online!

Are you or someone you know thinking about joining Coffs Coast Health Club but haven’t yet found the time or had the chance to get to the club to fill in your paperwork? Our new website allows you to do your entire Membership sign-up from the comfort of your own home, on your laptop or tablet! Once you join online, we will give you a call to book your Complimentary PT Session to help design your personalised program with one of our wonderful trainers!

As an added bonus, signing up online means you pay NO JOINING FEE saving you $149! Save time and money with our easy online sign-up process… what’s stopping you? Get started here today…



Qualities Of Highly Attractive Women

April 30, 2017


Esther Perel is a world-renowned sex and relationships expert and the best-selling author of Mating in Captivity. Her exclusive mbg class, The Essential Guide to Sparking Your Erotic Intelligence, will help you create the relationship you’ve always wanted and take your sex life to a whole new level.

Being attractive is not about getting a manicure, using moisturizer, or buying expensive clothing—just to name a few of the things that women are pressured to do in the pursuit of beauty. While personal grooming can be an important way to express yourself and feel good as you walk down the street, here are some other ways attractiveness can be cultivated in yourself and your partner:

1. Cultivate confidence.

The biggest turn-on is confidence: a kind of inner radiance. That doesn’t mean you have to be fearless: Confidence is the ability to acknowledge your fears. To cultivate confidence, surround yourself with people who believe in you. Prioritize nurturing yourself and spending time doing activities that you enjoy and that allow you to shine.

When you are critical of yourself, you are essentially saying to others, “Don’t like me.”

Make a list of all your strengths. Whether it’s your sense of humor, the way you play banjo, your Scrabble mastery, your excellent hosting skills, or your ability to be an attentive listener—anything you do well can be a powerful attractor. Everyone in your world will benefit because the more you accept you, the more tolerant you are of others.

2. Be independent.

Many people describe the moment they met their partner this way: “Our eyes met across a room while he was entertaining a group of people with a story,” or “She was expertly fixing the projector in a meeting.” Your partner was in their element, they were separate from you, independent. This is when we are at our most attractive—whether that’s onstage, on a horse, or on a run.

So cultivate qualities and skills in which you feel confident and self-sufficient. There is nothing more powerful and sexy than someone who is independent, who doesn’t need you to take care of them.

3. Take risks.

Couples who engage in thrill-seeking activities have more pleasurable experiences and more satisfaction in their relationship. This might mean skiing, rock-climbing, or bungee jumping—all experiences that include surprise or excitement. But what if you are terrified of heights or have an aversion to the elements? You don’t need to jump out of a plane to take risks.

Confidence is the ability to acknowledge your fears.

Sex can be a thrill too. Introducing play can open up fantasy and intensify desire in your relationship.

4. Learn how to be in your body.

Being comfortable in your body isn’t about inching ever-closer to Barbie proportions. The Cubans—free from advertising for 60 years—know this all too well. They have developed an internal sense of what they call sabrosura—a kind of inner joy that is visible in their stride as they walk down the street and the way they move their hips.

They walk with this feeling regardless of the size of their backside. If you need a bit of a warm-up, dancing can be a great way to ease into fully inhabiting your body—to start feeling attractive. I believe we should all dance more.

5. Drop self-critique.

When you are critical of yourself, you are essentially saying to others: Don’t like me. It’s one of the biggest turn-offs for men when women are critical of themselves. Also, when someone gives you a compliment, take it. It’s difficult to experience pleasure with someone who distorts the meaning of it. So when someone says you look beautiful, don’t say, “You must not be wearing your glasses today.” Accept the compliment—it makes the other person feel good when you receive what they are saying.

Article sourced here:

Healthy Inspirations Recipe of the Week – Robyn’s Turkey & Cauliflower Lettuce Cups

April 27, 2017


The Art of Not Being Offended

April 23, 2017

There is an ancient and well-kept secret to happiness which the Great Ones have known for centuries. They rarely talk about it, but they use it all the time, and it is fundamental to good mental health. This secret is called The Fine Art of Not Being Offended.

In order to truly be a master of this art, one must be able to see that every statement, action and reaction of another human being is the sum result of their total life experience to date. In other words, the majority of people in our world say and do what they do from their own set of fears, conclusions, defenses and attempts to survive. Most of it, even when aimed directly at us, has nothing to do with us. Usually, it has more to do with all the other times, and in particular the first few times, that this person experienced a similar situation, usually when they were young.

Yes, this is psychodynamic. But let’s face it, we live in a world where psychodynamics are what make the world go around. An individual who wishes to live successfully in the world as a spiritual person really needs to understand that psychology is as spiritual as prayer. In fact, the word psychology literally means the study of the soul.

All of that said, almost nothing is personal. Even with our closest loved ones, our beloved partners, our children and our friends. We are all swimming in the projections and filters of each other’s life experiences and often we are just the stand-ins, the chess pieces of life to which our loved ones have their own built-in reactions. This is not to dehumanize life or take away the intimacy from our relationships, but mainly for us to know that almost every time we get offended, we are actually just in a misunderstanding. A true embodiment of this idea actually allows for more intimacy and less suffering throughout all of our relationships. When we know that we are just the one who happens to be standing in the right place at the right psychodynamic time for someone to say or do what they are doing—we don’t have to take life personally. If it weren’t us, it would likely be someone else.

This frees us to be a little more detached from the reactions of people around us. How often do we react to a statement of another by being offended rather than seeing that the other might actually be hurting? In fact, every time we get offended, it is actually an opportunity to extend kindness to one who may be suffering—even if they themselves do not appear that way on the surface. All anger, all acting out, all harshness, all criticism, is in truth a form of suffering. When we provide no Velcro for it to stick, something changes in the world. We do not even have to say a thing. In fact, it is usually better not to say a thing. People who are suffering on the inside, but not showing it on the outside, are usually not keen on someone pointing out to them that they are suffering. We do not have to be our loved one’s therapist. We need only understand the situation and move on. In the least, we ourselves experience less suffering and at best, we have a chance to make the world a better place.

This is also not to be confused with allowing ourselves to be hurt, neglected or taken advantage of. True compassion does not allow harm to ourselves either. But when we know that nothing is personal, a magical thing happens. Many of the seeming abusers of the world start to leave our lives. Once we are conscious, so-called abuse can only happen if we believe what the other is saying. When we know nothing is personal, we also do not end up feeling abused. We can say, “Thank you for sharing,” and move on. We are not hooked by what another does or says, since we know it is not about us. When we know that our inherent worth is not determined by what another says, does or believes, we can take the world a little less seriously. And if necessary, we can just walk away without creating more misery for ourselves or having to convince the other person that we are good and worthy people.

The great challenge of our world is to live a life of contentment, regardless of what other people do, say, think or believe. The fine art of not being offended is one of the many skills for being a practical mystic. Though it may take a lifetime of practice, it is truly one of the best kept secrets for living a happy life.

“The Art of Not Being Offended,” from