Posts Tagged ‘Australian Institute of Personal Trainers’

Coffs Coast Health Club eNews-November 2016

November 1, 2016

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Do you know someone over the age of 65 who is at risk of having a fall? 9a4d3bd0-14ad-4add-9e5c-a7e5472a6ba5

Recent research has outlined the major health impacts falls are having on our older community members, ranging from broken bones and lost independence to life threatening injuries and untimely death. Mid North Coast Physio & Coffs Coast Health Club, the team are passionate about helping you reduce and prevent falls before they occur.  To do this they are making the Stepping On Program available to the Coffs Coast community, with a program starting soon in Coffs Harbour.

How does Stepping On work?
Stepping On is a community-based workshop designed for people over 65, offered once a week for seven weeks that builds your confidence in your own ability to reduce falls through education and gentle balance and strengthening exercises. In a small group setting, you will learn specific knowledge and skills to prevent falls, all run by our Occupational Therapist Natalie Webster. We use expert guest presenters such as Physiotherapists, Exercise Physiologists, Pharmacists, Council Safety Officers and Vision Experts to share knowledge on a range of topics, including vision, home hazards, medicines and practical exercises to improve strength and balance.

And the best news is – Stepping On is FREE.  It’s a government funded program with no cost to participants.  If you or someone you love could benefit from being a part of an upcoming program in Moonee, Toormina or Woolgoolga, please call our Mid North Coast Physio team on 1300 273747 to register your interest.  

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 2016 Members & Guests Christmas Party!

Come & join us for some FUN & FRIVOLITY, good food & fabulous company! We love catching up with all of our members & this year we are combining both Toormina & Moonee Club Communities to DOUBLE THE FUN!

We have even arranged a courtesy bus for trips both north and south if you wish to indulge.

When:     Saturday 26th November
Where:    Greenhouse Tavern
Time:       12.30pm until 2.30pm
Food:       A yummy lunch of hot and cold finger and cocktail food, pizza, healthy wraps and cheese and fruit platters, followed by a famously delicious Wicked Berries cake!
Drinks:     from the bar
Tickets:    Available from reception at the clubs or call Toormina – 6658 6222 or Moonee – 6653 6122.
Only $15 per adult & $5 per child

Find the event here on Facebook..

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Have You Met All of Our Amazing Personal Trainers?

Personal Training is a very personal experience & not all trainers suit all clients. We are extremely fortunate to have a wide range of fully qualified & experienced Personal Trainers (PT) working out of both clubs for your convenience. PT services are simply the fastest, safest & most enjoyable way of achieving your results and we can cater for individuals, buddies or small groups both inside or outside the club. Introduce yourself to the trainers below when you get a chance & talk to them about how they can help you achieve your goals sooner. Follow them individually on Facebook or our Coffs Coast Personal Training page for the latest tips & tricks…

Tracy Welsh – Rehabilitation & Corrective Exercise, Functional Movement, Chronic Disease Management – Toormina – 0429 695 096
Dan Tempest – Sports Conditioning, Strength Training, Body Transformation – Toormina & Moonee – 0432 579 221
Simone Saunders – Weight Loss, Metafit, Small Groups – Toormina – 0402 202 864
Kylie Calder – Functional Training, Team Training, Active Age Living – Moonee & Toormina – 0414 257 086
Leslie Hamilton – Weight Loss, Body Sculpting, Diabetes Management – Toormina – 0423 284 421
Megan Howard – Metafit Small Group Training – Moonee – 0423 233 717
Jaz O’Meagher
 – Pre & Post Natal Exercise, Obstacle Race Training, Functional Strength & Fitness – Moonee & Toormina – 0415 238 461
Dylan Stitchbury – Moonee – 0401 042 254
Josh Ward – Moonee – 0413 036 604

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Members Movie Night – Food As Medicine!

Its Movie Time! The team at Healthy Inspirations are always wanting to educate you and inspire you so they would like to invite you to a FREE screening of “Food as Medicine”.

The Center for Disease Control reports that nearly half the population in the United States of America lives with at least one chronic disease. These diseases are the leading cause of death and disability. They are also the most costly and preventable of all health conditions in the country. It is imperative that we start changing our food culture now. ‘Food As Medicine’ follows the growing movement of using food to heal chronic disease. From individuals empowering themselves to change what is on their plates, to hospital groups administering vegetable Rx programs, we can already see the change happening around us. Join us on the journey of food, health, community and hope!

Check out the trailer here www.fmtv.com/watch/food-as-medicine

When                    Wednesday 16th November
Where                   Coffs Coast Health Club Toormina
Time                      6.30pm
Cost                      FREE
Duration               1hr 26m
Bookings              Available from reception at the clubs or call Toormina on 6658 6222 or Moonee on 6653 6122

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As Easy As Riding A Bike

Have you ever tried a CYCLE class upstairs at Coffs Coast Health
Club Toormina?

We have a fabulous CYCLE studio and offer a range of CYCLE classes. We have four fabulous instructors that teach a range of FREESTYLE and LES MILLS RPM Cycle classes.

You control the intensity of your ride and there is no tricky choreography to follow which means that Cycle classes are a fabulous class for the beginner right through to the fitness fanatic.  During a Cycle class you ride to the rhythm of motivating music while you take on the terrain.  Your instructor will lead the pack through hills, flats, mountain peaks, time trials and interval training.

Cycle classes are a great cardio workout and lots of FUN too.  Why not try one this week?  We have 6 great classes to choose from – 6am Monday morning, 5.30pm Monday evening, 9.30am Tuesday morning, 5.30pm Wednesday evening, 6am Friday morning and 8.30am Saturday morning.  See you on the bike!

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Daniel Tempest!
Congratulations to our very own Personal Trainer, Boxing & Circuit Instructor Dan. He is the Campus Director of the Coffs Coast Campus of The Australian Institute of Personal Trainers & has been shortlisted from over 100 other Campus Directors Australia wide. Dan only took over the Campus 12 months ago but has done such a wonderful job that he has been nominated in two categories – Rookie of The Year & Campus of The Year.

AIPT as its known, is the preferred Registered Training Organisation of health club owners all over the country due to their high standard of student training which is why they have the highest course completion to job rating in the industry. They provide real training, in real health clubs, by real personal trainers which is why we are privileged to have them running their courses out of our clubs.

If you or anyone you know would like to become a personal trainer, please contact Dan directly on 0432 579 221 to steer you in the right direction. He has also recently created a Facebook page called Coffs Coast Fitness Careers which is definitely worth following if you are interested in the fitness industry.

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Healthy Inspirations 12 Week Body Makeover Update!
We are almost at the end of our 12 weeks and the runners up and winner of the Body Makeover will be announced at the Members and Guests Christmas Party!  The excitement is building and everyone has stepped up their workouts and tightened their belts!  Who will be the winner? Who will be the runners up?  It’s a close race so far that’s for sure.  Our winner will receive the Body Makeover Winners Pack of Hair, Makeup and Photoshoot! Our runners up will receive pamper vouchers at Skinfit Sawtell plus a few extra goodies.

We would like to thank the following businesses for their generosity in supplying the runners up and winners prizes for our Body Makeover:  Skinfit at Sawtell www.skinfitsawtell.com.au/  Kaboodle www.kaboodlebodybeauty.com.au/ Sa-Lace Salon www.salace-salon.com/   Lisa Fahey Photography  www.facebook.com/lisafahey01?fref=ts

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Monster Merchandise Sale!

All clothing and specially marked accessories are now discounted by 10%-60%. That means bargains starting at just $10 in both clubs!

BSC Limited Edition VIPER COLLECTION Compression Tights!
Handcrafted from High Performance Compression Fabric, in a luxe ‘Snake Skin’ pattern, these tights will create a flattering look for any body type.

All Coffs Coast Health Club Merchandise is also heavily discounted. Tshirts, Singlets, Hoodies, Hats, Bags and more so come down today and pick up a bargain! We have something for everyone.

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Grab Your Diary!

Need some extra motivation, a new goal to aim for or just to hang out with your crew? Why not join your trainers, instructors and fellow members at one of the following events this month… We’d love to see you there…

2nd November     – 50+ Program Morning Tea at Sawtell Nursery Café (Hidden Link Café) after the 8am class
10th November    – Sawtell Summer Sessions
26th November    – Coffs Coast Health Clubs 2016 Members & Guests Christmas Party

 

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Coffs Coast Health Club eNews – October 2016

October 2, 2016

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Unlock The Secrets To Happiness with Claire our Clinical Psychologist!

In a world where depression is epidemic, chronic pain is all too common, and stress and anxiety feature regularly in everyday life – where do you turn to seek help? Unfortunately for many of us, the answer is “nowhere”. However, help is now more readily available on the Coffs Coast with Dr Claire Rowsell, clinical psychologist, joining the team at Mid North Coast Physio.

There are many reasons you can benefit from seeing a clinical psychologist. Some of the most common complaints Claire sees clients for are:
• Depression, anxiety and stress – leading to poor quality of life and feeling overwhelmed
• Chronic pain – reducing family time and stopping you from doing your favourite activities
• Eating disorders and food obsessions taking your focus away from important things like relationships, family and career
• Family, couple and relationship difficulties causing distress for you and your children
• Obesity and overweight – causing depression, negative self-esteem and health issues
• Borderline personality disorder making life unbearable for the sufferer
Many people find that working with a clinical psychologist is beneficial for clarifying goals and sticking to positive lifestyle changes, such as coping with stress more effectively, quitting smoking, developing better relationships or dealing with anger in a healthier way.

If you are struggling with mental health challenges and aren’t sure where to turn, Mid North Coast Physio are offering 5 FREE pre-assessments with Claire to help you reach your health goals and discover a happier, healthier version of you.  CALL 1300 273 747 NOW to secure your FREE pre-assessment before they are gone.  Isn’t it time you started feeling great again?

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Last 2016 Personal Trainer Course STARTING SOON!

AIPT The Australian Institute of Personal Trainers is proud to introduce their NEW Certificate IV in Fitness – Complete Personal Trainer and Diploma of Business qualifications package.

Start a career as a Personal Trainer and gain the necessary skills to run and manage your own successful fitness business at the same time.
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The Certificate IV in Fitness – Complete Personal Trainer qualification will allow you to gain real hands-on practical experience in a real gym, with a real trainer. **Hurry only 4 spots left in the final course for 2016**

As part of this new qualification package, you will also complete the Diploma of Business building on the units you completed within your Certificate IV in Fitness and will help you to develop your skills across a wide range of business functions including managing your own business through to being a program coordinator or business manager within a larger business.

The Diploma of Business is VET FEE-HELP* approved too, so you can study now and pay later – with no time lost!

Contact Dan Tempest, your local Campus Manager directly on 0432 579 221 for further information.

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Are you looking for a quiet time to workout or do you like being around the buzz of a busy gym? Either way, here’s a bit of insight in to your member usage patterns at both Moonee & Toormina clubs. There are some similarities but there are also some slight differences that will allow you to plan your workouts more effectively. You will notice that many of the highest attendance periods are around our group exercise classes as they tend to bring many members in to each club at once because of the scheduled start times.

Moonee Club
~ The most popular 2 hour workout periods are 4-6pm, followed by 9-11am & then 5-7am.
~ The most popular day to workout is Tuesday with over 200 visits, very closely followed by Wednesday, Monday, Thursday & then smaller numbers for Friday, Saturday & Sunday.
~ Friday tends to have about 2/3 of the visits of Thursday, with Saturday a little over 1/2 & Sunday a little less than 1/2 the visits of Thursday.
~ The 2 most popular group exercise classes in the club are generally Emma’s 6.30pm Zumba Class on Wednesday & Shell’s 9.30am Pump Class on Tuesday.

Toormina Club
~ The most popular 2 hour workout periods are 5-7pm, followed by 8-10am & then 5-7am.
~ The most popular day to workout is Monday with over 350 visits, very closely followed by Tuesday, Wednesday, Thursday & then smaller numbers for Friday, Saturday & Sunday.
~ Friday tends to have about 2/3 of the visits of Thursday, with Saturday & Sunday a little over 1/2 the visits of Thursday.
~ The 2 most popular group exercise classes in the club are generally Jenna’s 6.00am Pump Class on Tuesday & Carla’s 6.30pm Balance Class on Thursday.

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Personal Training For A Halloween Goal!
Feeling like a Zombie after Winter or an extra from the Living Dead? Halloween is on October 30, so why not give yourself the month of October to get some spooktacular abs, monster arms or put the BOO back in your Booty.

Our not so scary Personal Trainers, are currently offering 3 x 30minute Personal Training Sessions for only $99, so when the Zombie apocalypse actually happens, we will all be in good enough shape to survive!

Only 5 spots available per trainer, so call Toormina on 66586222 or Moonee on 66536122 to BOOK today.

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New Healthy Inspirations Snack!


Our Healthy Inspirations Team are very excited to introduce…  Healthy Inspirations Protein Muffins! The packet makes about 30 mini or 12-18 full sized muffins. You can make them plain, add blueberries, strawberries or even raspberries. They are perfect as an in between meal snack and totally satisfying on the tastebuds. The packet cost $16.95 which works out to around a dollar per muffin. That is so much better than the $4-$5.50 you’d pay at the shops and with the added bonus that each full size muffin has less than 1 teaspoon of sugar. It’s a win, win all round!

Head to reception today and buy yourself a packet while stocks last or have a free taste on Taste Test Tuesday 4th October (if we have any left).

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Fitness Passport Update!

For the month of October all Fitness Passport members can select their choice of a complimentary personal training service.

Choose from:
•  A Weight Loss Consultation with a Healthy Inspirations Weight Loss Coach
•  An Individualised Program designed for either strength gain, fitness gain, functional health or flexibility
•  A Health Check to test your Body Fat Levels, Water Levels and Body Mass Index

Call or email your favourite club now to book in and get started, as we have a limited number of services available per club.

Moonee on 6653 6122 or moonee@coffscoasthc.com.au
Toormina on 6658 6222 or toormina@coffscoasthc.com.au

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Corporate Health & Wellbeing!

Are you a Business Owner or HR Manager looking to increase the health, wellbeing, happiness and thus productivity of your workplace? Exercise, especially in an enjoyable and supportive environment, is clinically proven to do all of this and more! At Coffs Coast Health Club we provide corporate packages to suit any businesses’ needs. If this sounds like something that your staff may benefit from, contact us this month for a fully tailored health and wellbeing solution for your business.

Call or email your favourite club now to book in and get started, as we have a limited number of services available per club.

Call Lee at Moonee on 6653 6122 or lee@coffscoasthc.com.au
Call Tori at Toormina on 6658 6222 or tori@coffscoasthc.com.au

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FREE Kids Club Membership!

Just because your kids come first doesn’t mean your fitness has to take a back seat. While you work on achieving your fitness goals, our trained childminders will supervise your children. They can participate in movement activities, watch movies, colour, play with new friends, and more! So why not sign up for a kid’s club membership now, It’s FREE!

As a kid’s club member you will receive:
~ a free session during your child’s birthday week,
~ a birthday card, party games and balloons,
~ an invitation to the children’s Christmas party.

Pick up your Kids Club membership forms from reception or kids club now. Remember to book your children in advance to receive your discounted rate. Moonee 6653 6122 or Toormina 6658 6222.

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The Latest Les Mills Class Launches!

We will be bringing all the latest moves and music to your favourite Les Mills classes this month when we celebrate the new 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 SPRING Carnival so let’s celebrate this fantastic time of year and think FLORAL and lots of Spring time colour.

SUPER SATURDAY at TOORMINA – 8th October
PUMP               7.30am
ATTACK           8.30am
CYCLE             8.30am
BALANCE        9.30am

MONDAY MADNESS at MOONEE – 10th October
PUMP              6.00am
BALANCE        9.30am
ATTACK           5.30pm

Come dressed in floral, put flowers in your hair, throw together lots of spring colours and you might just win BEST DRESSED! Bring a friend for FREE to all class launches and show them why you love your LES MILLS classes so much!

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Grab Your Diary – Here Are Your Upcoming Events!

Need some extra motivation, a new goal to aim for or just to hang out with your crew? Why not join your trainers, instructors and fellow members at one of the following events this month… We’d love to see you there…

1st October          – AFL Grand Final – Swans v Bulldogs
2nd October         – NRL Grand Final – Sharks v Storm
8-9th October       – Woopi Tri Festival
13th October        – Sawtell Summer Sessions

26th November    – 2016 Coffs Coast Health Club Members & Guests Christmas Party

 

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Is It Better to Lift Heavier Weights or Do More Reps?

August 28, 2016

Anyone who hits the weight room regularly will inevitably face the question: Should you add more weight and do less repetitions or use a lighter weight and do more reps?

The debate has raged on for as long as people have argued over cake versus pie (the answer is pie, obviously), but it’s not quite that simple.

The truth behind weight versus reps lies somewhere in between, but to paint a clearer picture, you have to understand why we ask this question in the first place.

A Worthy Villain: The Fitness Plateau

Once you’ve been following a fitness program for a while, you’ll eventually hit a fitness plateau—that dreaded no-man’s land where your body adapts to your routine, and you no longer make progress. It sucks, but it’s normal, and it happens to everyone.

One way to bust through the plateau is simply to change things up. This is where lifting heavier weights, adding more reps, or doing both (called a double progression) can shake up sleepy progress.

The Case for Heavier Weights

When you pile on the pounds, you typically lift on the lower end of reps (as few as 1-5 for some people). That doesn’t sound like much, but by doing so, you’re increasing your overall maximum strengthand greatly improving your ability to lift heavier weights.

Most of that newfound superhero strength is because you’re improving your efficiency at a given exercise. Think of how your bank account grows when you minimize unnecessary spending. It’s like that, and the more you practice restraint with a budget, the easier it is to save.

Lifting heavy weights feels awesome, but it’s easy to get sucked into chasing the numbers and running into a wall. Eventually, you’ll reach a point where you simply can’t add any more weight, and if you push it, you could compromise your form and put yourself at risk for injury.

“If you’ve increased your weight and now your form is breaking down, it’s best to drop the weight and then increase the number of reps you’re performing,” says Tanner Baze, a certified personal trainer.

Which brings us to…

The Case for More Reps

When you lift lighter weights for more reps, you are still getting stronger, just in a different way. You’re developing “muscular endurance,” or your ability to exert a certain amount of effort before you fatigue. Sure enough, doing more work (more sets and reps, more workouts, more overall bad-assery), will help you get stronger in the long run. Busting out more reps is also a challenging workout at a high-intensity level, which burns major calories and has a greater afterburn effect.

Plus, when you hit a plateau, adding reps instead of heaving more weight allows you to focus on proper technique and form and still leaves room for additional changes to your program, if necessary.

The upside of maintaining tip-top form is you end up really working the muscle as intended, not relying on a bunch of compensatory patterns (for example, letting your quads do all the work when your glutes are too weak) or potentially hurting yourself. One downside to this technique is that it may make your workouts slightly longer, as you’ll spend more time doing more reps.

Why Not Just Do Both?

Confusion about lifting heavier weights or doing more reps still lingers in the weight room because weightlifting and its effects on our bodies are often misunderstood, Baze says. Hint: It involves a lot morethan lifting super-heavy weight or banging out more reps in isolation.

You need a combination of muscle damage (that hurts-so-good soreness after a great workout), mechanical tension (the sheer strain of lifting something heavy), and metabolic stress (that “burn” you feel from your muscle really working). Both heavy-weight and high-rep training check those three boxes and will ultimately build strength. Plus, both methods require proper form, because without good technique, it doesn’t matter how much weight or how many reps you do, you could be risking injury.

“If your goal is just to generally get stronger and more fit, choose one or the other,” says Nathan Jones, a doctor of physical therapy student and strongman competitor.

For long-term progress and to keep things interesting, you can incorporate both heavy-weight, low-rep training and light-weight, high-rep training by switching up the sets and reps on different days or weeks (a technique known as periodization). “If you’ve been doing 5 sets of 5 squats and can’t add weight or get an extra rep, drop the weight and go to 5 sets of 8, or add weight and go to 3 sets of 5,” Jones says. Basically, imagine your sets and reps as a wavelength continuously going up and down.

There’s nothing inherently magical about changing things up this way. “Personally, I think it’s more psychological than anything,” Jones says. “Doing the same rep range every single time you lift gets boring. So doing something different helps you maintain motivation, and subsequently, keeps your effort high.”

The Takeaway

“There is no wrong decision here,” Jones says. When you lift more weight, add more reps, or do both appropriately with good form while keeping effort high, you’re nudging your body toward continually improved fitness and strength.

That said, when you add weight or make changes, do so in small increments. Your goal is to squeeze big results from little changes. It also helps to include a proper warm-up and cool-down.

“The single most important factor in your progress is your willingness to work hard and exert high effort,” Jones says. “So long as you’re doing more of something over time, you will get stronger.”

Mixing it up just a teeny bit to keep yourself motivated and to see progress—whatever your goal—will go a long way.

Article first appeared:http://greatist.com/move/strength-training-lift-heavier-weights-or-do-more-reps
APRIL 28, 2016  |
BY STEPHANIE LEE

Glen Barnett discusses Exercise as Medicine

August 2, 2016

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Here is a concept that I really want you to consider, I want you to view exercise and being active as medicine, a dose of goodness to manage your health, weight and wellness.  It has been proven over and over that as a preventative measure to ill health and as a ‘cure’ for a lot of ailments, exercise is the best medicine around.

So if we know that this ‘medicine’ called exercise can have such a positive effect on our well being then why isn’t everyone taking their daily dose?   Who knows maybe fear, laziness or indecision?  Here’s some help.

Start with a goal and see your goal as being your dessert – something you’re really looking forward to but you need to earn it.   Get to your goal in small bite size pieces. If your goal is to drop 20kg then plot some smaller increments in your calendar rather than the big figure down the track.

Make sure you get your exercise dosage correct so get some guidance.  It is important to know how much exercise should be ‘absorbed’ to give you the maximum benefit for your goal.  Exercise should be prescribed in a specific dose you know that works for you including type, intensity, frequency and duration.  Definitely sample different types of exercise medicine, until you’ve found what ‘medicinal remedy’ fits best with you or is easiest to swallow.   Basically make sure the exercise you ‘take’ is something you enjoy and something that is going to help you get to your goal.

Make a commitment to your health, yourself and your future. Taking a daily dose of exercise medicine in some way nearly every day will lead to a positive lifestyle change and a very healthy habit

So if you decide you want to get a dose of one of the best medicines for your health, call me, “Dr” Glen, at Coffs Coast Health Club on 66586222 and we can organise a FREE prescription to get you started.

 

Signs That You’re Exhausted (Not Just Tired)

July 24, 2016

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If you stifle yawns in 2 p.m. meetings and find yourself passed out cold during the previews on movie nights, you probably already know you’re run down. But there’s a big difference between being pooped out and being exhausted — and the signs aren’t as obvious as just feeling tired. It’s important to know the difference, because exhaustion can be downright dangerous.

“Sleep is one of the most under-appreciated facets of health,” says Dr. Wayne Scott Andersen, MD, medical director of Take Shape for Life. “The consequences of sacrificing it can ripple throughout various areas of your life. Exhaustion has been linked to issues with appetite regulation, heart disease, increased inflammation, and a 50 percent increase in your risk of viral infection.” So if you’re tired and you’re experiencing any of the symptoms below, it might mean you’re exhausted — and it’s time to devote some serious time to sleep, ASAP

6 Clues That You’re Totally Exhausted

1. Your Lips Are Dry
If your lips are cracked, your skin is scaly, and you’re suffering from frequent headaches, dehydration may be to blame. Yes, this is a common woe in cold-weather climates. But, if you’re feeling rundown, you should know it goes hand-in-hand with exhaustion. “You feel more fatigued the more dehydrated you are,” says Michael J. Breus, PhD, a board-certified expert in clinical sleep disorders. “If you’re constantly craving something to drink or experience dry skin and lips, you might be dealing with a level of hydration that can lead to exhaustion.”

“You won’t retain knowledge very well, as your brain depends on sleep to re-process what you experienced during the day.”

Water affects so many systems within your body that it’s impossible to maintain your energy levels if you’re not drinking sufficient amounts of H20, he explains. “People often forget to hydrate because it just isn’t on their minds. Everyone’s different, but I always tell people you should drink water to the point where your urine is clear,” says Breus.

2. Your Mind Is All Fuzzy
Your brain needs sleep like a car needs gas; neither runs very well on empty. “Among other things, your body uses sleep to stabilize chemical imbalances, to refresh areas of the brain that control mood and behavior, and to process the memories and knowledge that you gathered throughout the day,” says Dr. Andersen.

This is especially important during the 90-minute period known as REM (rapid eye movement) sleep. When it’s disturbed, your mind might be sluggish the next day. “You won’t retain knowledge very well, as your brain depends on sleep to re-process what you experienced during the day,” says Dr. Andersen. Exhaustion can leave you vulnerable to forgetting important things, like a big meeting at work, or feeling especially irritable, says Dr. Andersen.

3. Your Workouts Have Sucked
Not crushing it at the gym like you usually do? Being exhausted causes every aspect of your life to suffer — including exercise, according to Dr. Andersen. “Exercising requires mental focus as well as physical activity,” Andersen says. “If your brain is falling behind because you are not well-rested, your ability to properly challenge your body will be limited — and that’s in addition to the many performance consequences that come with poor sleep.”

Another big sign: You can’t even bring yourself to make it to the gym. “Our bodies are programmed to find the easy way out, which was useful 10,000 years ago when survival was difficult. Today that means one night of lost sleep can lead to weeks of missed workouts and unhealthy meals,” says Dr. Andersen.

4. You’re Super Stressed (and Trying to Ignore It)
It’s no surprise that stress can keep you up at night, but the way you deal with it is what might cause exhaustion-inducing insomnia, according to research in the journal SleepFor the study, researchers asked nearly 2,900 men and women about the stress in their lives, including how long it affected them, how severe it was, and how they handled the pressure. A year later, the researchers found that people who coped with stress by distracting themselves, dwelling on the issues, or trying to completely ignore it had higher instances of chronic insomnia, which they characterized as three sleepless nights a week for a month or more. This can turn into a vicious cycle of stress and exhaustion fueling one other. The researchers suggest using mindfulness techniques to ease stress might be a better way to cope.

5. You’re Eating More Junk Than Usual
Find yourself hitting up the office vending machine on the regular? “The more exhausted you are, the more you crave high-fat, high-carbohydrate foods,” says Breus. Exhaustion often corresponds with high levels of cortisol, the stress hormone. To decrease cortisol, your brain will often seek out a hit of the neurotransmitter serotonin. “[Serotonin] is a calming hormone. An easy way to access it is by ingesting comfort food full of carbs and fat,” says Breus.

Even worse, all that comfort food can just wind up making you more exhausted. “With highly processed, highly glycemic foods like soft drinks, candy bars, or bagels, blood sugar and insulin levels will rise dramatically,” says Dr. Anderson. “The elevated insulin levels actually cause blood sugar to plummet, so your brain triggers [more] cravings for something full of sugar, fat, and calories.” Then, it starts all over again. Instead of reaching for comforting junk, Dr. Andersen recommends fueling your body with healthy low-glycemic foods like fruits and whole grains that can help stabilize your blood sugar and keep your insulin levels from swinging wildly in either direction.

6. You Sleep Poorly Even Once a Week
You probably know that chronic insomnia can trigger exhaustion. But did you know that even a single night of interrupted sleep could screw you up the next day? In a study in the journal Sleep Medicine, 61 study participants slept for eight hours for one night. The next night, their rest was interrupted by four phone calls that instructed them to finish a short computer challenge before they could continue sleeping. Researchers found that after a night of fragmented sleep, people experienced worse moods along with weaker attention spans, suggesting that interrupted sleep might be as detrimental as the exhaustion that comes with full-on sleep restriction.

Or, maybe instead of dealing with interrupted sleep, you just go to bed way later than you should. “Bedtime procrastination” is the latest buzzy term in sleep medicine. In a study in Frontiers in Medicine, researchers discovered that on nights when the 177 participants reported procrastinating their zzz’s, they slept less and with worse quality. Plus, they experienced more intense fatigue the next day. “Set your bedtime and stick to it, counting back seven hours from when you need to wake up to determine the ideal start to your sleep latency period, or falling asleep time,” advises Dr. Andersen. “Decrease stimulation 30 minutes before you plan to sleep by shutting off cellphones, televisions, and other devices.”

Ready to make a change? Check out this guide for a better night’s rest.

Updated January 2016  on 1/15/2016
http://dailyburn.com/life/lifestyle/exhausted-signs-tips/

 

Glen Barnett discusses Stomach Exercises

July 19, 2016

flat stomach
One of the most common questions Personal Trainers are asked is how to get a flat stomach.  One of the most common exercise mistakes people make in trying to get a flat stomach, is to do situps.  To flatten your stomach you need to really pay attention to what types of food you eat and how much, do some cardio exercise that gets you huffy and puffy and do a variety of core exercise.  Here are just a few examples:

Ride an imaginary bike while lying on your back. It can be a challenging exercise but will activate your deep core muscles.  Remember to start with lifting up your pelvic floor first, then drawing your lower stomach muscles in firmly. Bend your knees and lift your feet one at a time off the floor.  Now start ‘cycling’ your legs  at a moderate pace. Key point is to keep you back on the ground.

Then  to strengthen the muscles in your lower back start by lying on your stomach, lift your pelvic floor and draw your lower stomach muscles in. Then stretch your arms out in front of you, raise your head, then one arm and opposite leg, about 2cms off the floor. Lower and repeat on the opposite side. If you need to make it easier,  then just lift either the arm or just the leg.

 Side bends will help strengthen the muscles that run along the side of your torso and those muscles that help you with rotating.  Standing firmly on both feet, again lift your pelvic floor and draw your lower stomach muscles in firmly. Let your arms hang down each side then lean over to the side as if reaching sideways toward the floor. Add some extra resistance by holding onto something that weighs a few kgs.  Try not to lean forward and definitely keep both feet flat on the floor.

 

With the above exercises, keep breathing, a steady pace and continue for 30 seconds.  Rest then repeat.

 

If you’d like a free session at Coffs Coast Health Club give Glen or Jacqui a call on 66586222.

Why I Will Choose to be a Little Fat

July 17, 2016

a little fat
How we can all feel good about ourselves, whatever our size.

I saw an article a few weeks ago with this incredible before-and-after set of photos of an overweight, post-baby woman who then became totally “bikini-worthy.”

So I had to click the link, of course, to have a look. No question about it—the “after” photo of this woman was a stunning shot. She looked fit, toned, healthy and gorgeous. I read on, eager to discover what her secret was; what profound magical method it was that she had used to shed however-many-number of pounds.

There it was, a long and detailed tract of the super lean, restrictive diet she had put herself on for a year. No carbs, no dairy, no fruit, no nothing. The sample diet she had shared in the article seemed to consist of little more than hummus, celery and endless amounts of steamed fish. Healthy—yes. Exciting, delicious, fun lifestyle—no.

I decided in that moment that I would choose to continue being a little bit fat.

Yes, I could do with losing at least about 10 pounds so that the Bébé dress I bought earlier this year would fit that much more snugly. But if it’s at the expense of not eating fruit, freshly baked breads, Greek yogurt and honey for a year, well then, I choose emphatically to continue being 10 pounds more than I should be.

Science is a wonderful thing. It’s revealed so many revolutionary ways of understanding the way our bodies work and the effects of new foods, super foods, bad foods and good foods on our health. It’s sad though that “health” has so often come to be equated only and necessarily with thinness.

The glut of diet programs, weight-loss fads, fat-burning supplements and specialized bikini-body workouts are now as much a part of our daily consumer choices as the aisles of (“forbidden”) food in supermarkets. There seems to be no excuse not to be “healthy” (read: thin) given the huge number of aids, YouTube videos and literature on the subject.

Articles like the one I read aren’t necessarily always an encouraging, inspiring thing. They don’t just tell the story of an overweight person who chose discipline and a healthier lifestyle. There is often also a more sinister sub-narrative that raises its eyebrows at the reader and challenges her—“If this person can lose xx pounds, why can’t you?”—even if the reader may not actually be unhealthy or overweight.

The titles of these articles alone are almost always weight-centered, like “I lost 120 pounds, ask me how!” or “How one man lost 200 pounds in a year.” Rarely are these articles presented through the perspective of someone choosing a healthier lifestyle, discarding bad nutritional habits or incorporating fitness into their daily routine.

There it is: the continuous, unceasing reminder that we should all be striving toward thinness. From cabbage soup fasts, to low-everything diets, to 20-minute fat-blasting workouts, the desirable end result is usually almost and entirely about becoming become a thinner version of ourselves.

I am not ignoring the fact that for a percentage of people who are facing the health risks of being dangerously overweight, losing weight is a part of becoming healthier. I don’t discount that and understand how important it is in these cases to count calories and lost inches.

Problems arise when that very same method is being adopted by people who aren’t facing any health risks—who may, in fact, be completely healthy, fit people—but who still feel that they would be healthier if only they were five, 10 or 20 pounds lighter.

So I’d like to suggest flipping things around a bit; looking at things through another lens.

Let’s focus on being healthy—and just that.

Logically and biologically, it would follow that by following a healthy way of living, eating and exercising, everything else will find its proper balance. We would lose weight if we needed to lose weight, we’d gain muscle if we needed to gain muscle, we’d balance out all the other things that come from not being healthy—stress, cholesterol, diabetes, poor complexion, hair loss etc.

And what does it mean to live healthily? In the face of all the new diet and exercise schemes, I think that actually, we all already know what it means to live a healthy, balanced, feel-totally-awesome lifestyle, without having to follow any fad or buy any specialized products.

Intuitively, deep down inside, we do know the basics of living well. We know when we’ve had enough to eat, what kinds of foods are good for us, what makes us feel good and what makes us go into a slump, how much exercise we need to do, when to stop when we’re exhausted and when to rest.

We know this not just intellectually, but physically—our bodies are always telling us what we need to do; we just need to listen.

One’s body will tell us when it feels like a massive binge on Chinese take-out. It will also tell us when it’s had enough so we don’t insist on finishing every last fortune cookie. Our bodies will take us dancing, running, swimming, trampolining and playing; but they will also make us rest and sleep.

I read something beautiful a while ago, about how we shouldn’t change our bodies so we can love them.

Instead, we should create change in the way we treat ourselves because we love our bodies.

Ultimately this is about focusing on health: the physical health of our bodies and the emotional health of how we see and relate to our bodies. We love our bodies—this temporary shell on loan to us for this lifetime—so we treat them well, nourish them, feed them, move them, hug them, stretch then, let them dance, discipline them, give them a treat sometimes and most of all enjoy them.

Enjoying our bodies is to indulge in the beautiful, sensual things like good food, good sex and the rush of an energetic run in the mornings. But also, I think enjoyment is about ensuring our bodies are at their prime health so that they truly get the most out of these things and appreciate, at our body’s fullest capacity, the good food, good sex and energetic run.

This is true whatever size we’re at, whether we’re trying to lose weight or gain weight, whether we’re severely overweight or dangerously underweight.

This is true because it’s a matter of health and of helping our bodies be at their optimum functioning levels, not merely a matter of what we look like.

Yes, ideally, I would still like the scales to tell me that I am 10 pounds lighter and to see my dress size drop to a single digit. But then, I have to ask myself what it really is that I’d like to get out of being that much thinner. I don’t have any illnesses, I live a happy, active life, and I’ve been medically cleared for good, prime health.

So what is it? To be more attractive? To feel more energetic? To turn more heads? To tighten that gap between me and the Victoria’s Secret models?

I realize now that if I only just went back to focusing on being healthy, everything else would find its rightful place. When I’m feeling healthy, my skin glows, my hair is shiny and I’m a face full of radiance. When I’m feeling fit after a big run and deep session of yoga, I’m also confident, joyful and there’s an extra bounce in my step.

Automatically, without being a single ounce lighter, I realize now that being healthy alone is enough to be more attractive, feel more energetic, turn more heads and gain almost as many admirers as the Victoria’s Secret angels.

With a focus on health, instead of weight, I find too that I enjoy life a whole lot more. I eat without guilt and play with abandon. I move and shift and indulge the very real needs of my body instead of spending good hours of my day fussing over diet plans, exercise schedules and meal replacement shakes.

It isn’t only when I achieve a vision of thinness that I am deemed healthy and attractive.

I am attractive because I am living healthily.

And if that means I shall always be a little bit fat, with a few extra pounds to shed, then that’s exactly what I shall be.

Written Via 
on Sep 29, 2013 for http://www.elephantjournal.com/2013/09/why-i-will-always-choose-to-be-a-little-bit-fat-jamie-khoo/

*Grow*Thrive*Blossom*

July 5, 2016

St.-Thomas-Plus-114-e1399316615498
Written by Glen Barnett, Personal Trainer & Coffs Coast Health Club Owner.

I read a great quote today.  A flower does not think of competing with the flower next to it, it just blossoms.  It got me thinking that a lot of people get turned off by exercising because they feel it can be competitive and that’s something they don’t want to buy into.   Surprisingly, the reality is quite the opposite.  At our health club for instance, most people don’t even pay attention to what the person next to them is doing let alone think of competing with or comparing themselves to them. One thing you may not realise is if you do see people doing things that you actually couldn’t do, then there are always ways to modify them.  Here are some examples:

  • Running on the treadmill becomes walking on the treadmill at a pace that is suitable for you or using the incline button to create more exertion without the impact of running.
  • Upright stationery bike riding becomes recumbent stationery bike riding which can be easier on the knees. Riding can also be on a seated or standing stationery arm cycling where you are cycling on specially designed bikes only using your arms.
  • Doing pushups on the floor becomes pushups against the wall.
  • Doing situp exercises, becomes engaging your core in standing, sitting and movement positions.
  • Cumbersome and confusing weights become simple and effective strength machines
  • Uncomfortable movements and coordination can become guided tuition to meet your needs by an expert in body movement and personal training.

So there is always something you can do. Always a way something can be modified whether you are able bodied or disabled, experienced or inexperienced,  prehabilitating or rehabilitating or just know what you do or don’t want to do.

Call Glen or Jacqui at Coffs Coast Health Club on 66586222 or email Glen on glen@coffscoasthc.com.au and we will happily help you grow, thrive and blossom as an individual.

 

Glen Barnett discusses the Upright Row

June 7, 2016

barbell_upright_rowThis week I want to talk to you about a really great upper body exercise traditionally called an upright row.  The upright row is an exercise that will help you develop and strengthen the shoulder and also the trapezius muscles in the upper back.  You also get help from your biceps when doing this exercise.

You can perform the upright row holding on to a bar, dumbells, kettlebells, using a cable machine  or even holding onto a theraband or resistance tubing.

  • Hold the resistance tubing at each end with both hands and let it run under one foot (see picture).
  • Now lift your elbows up high and bring your hands to approximately your chest height (I have also heard an instructor say to her participants in her all older female class “to the height of your nipples or where they use to be”!)
  • Then, control the release and return to your start position.
  • That’s one repetition.

 

Keep the movement slow and controlled no matter what resistance you are using. The wider the grip the more you will target your shoulder muscles while the narrower the grip the more you will target your trapezius muscles.  Keep your chest open, belly strong and remember to breathe.

 

Now like any exercise there are people who will find this exercise doesn’t suit them.  Remember you should never feel any joint pain during any exercise or activity.  If you have rounded shoulders or shoulder problems then the upright row is probably an exercise you should avoid. Instead you could look at a seated row or specific rotator cuff exercises to strengthen and stabilize your shoulder joints.  Next week make sure you grab your Saturday Advocate and I will go through the benefits of the rotator cuff.

 

If you’d like to take advantage of a really great personal training offer we have at Coffs Coast Health Club at the moment which is 3 30minute Personal Training sessions for $99 , then give Glen or Jacqui a call on 66586222.  Call before the end of June to book.

Glen Barnett discusses the Hamstring Muscles

May 24, 2016

Hamstrings-text-3
Forget the Brazilian Butt Lift to keep the back of your legs and your butt toned – try this effective hamstring exercise to keep gravity at bay.   Your hamstring muscles are the ones at the back of the upper leg.  They play a really important role in your core stability and knee stability.  So how do you get them stronger and more toned?   Firstly, if you have any knee or lower back problems check in with your physio or personal trainer before doing this exercise.

Level 1

Lay on the ground, with your feet about hip width apart. Now step your feet further away from your body so your legs are almost straight.  Pull your toes back so your heels are digging into the ground.  Lift your pelvic floor, draw your belly in and tighten your butt as you lift your hips off the ground then return them part way down.  That’s one repetition.

Increase your pace as you do 8 more then control your movement as you slowly lift one leg and foot upward at a time as if you were slowly walking.  Do about 6 then go back to the quick butt lifts.  Try doing the quick butt lifts alternating with the slow walking for about 1 minute. Have a break for 30 seconds and try another 1 minute set. Repeat.

Level 2

Now to make it harder, place your feet on a stable chair (one that doesn’t slide away from you) and do the same format or even harder…

Level 3

Place your legs on a fit ball.  The fit ball of course is very unstable so the idea is to keep it a still as possible as you do the exercise.  Feel your hamstrings sing!

Call Glen or Jacqui on 66586222 for more information.