Posts Tagged ‘Boomers Fitness’

Sleep Like a Baby by Glen Barnett

October 11, 2016

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Sleep like a Baby? Not Likely!

Sleeping like a baby may be something Baby Boomers would dream about, if only they could stay asleep, or at least get to sleep in the first place.

Having trouble sleeping is not uncommon especially as you get older.   The average person needs 7-9 hours of good quality sleep regardless of their age.  This may vary person to person but the quality of your sleep is what’s important.

There are many factors as we age that can affect the quality of our sleep from side effects of medications, sleep apnoea, prostate or incontinence troubles, stimulants from food or beverages we consume or even restless leg syndrome.

Lack of good quality sleep can exacerbate some of these issues resulting in a vicious cycle. Lack of good quality sleep may cause irritability, depression, weight issues and possibly make you more prone to illnesses and accidents.  One of the most common causes of poor sleep quality is stress.  Some people reading this article will wake at night tossing, turning and stressing about how to have quality sleep. As I said it’s a vicious cycle.

So what to do?  I’m always a believer in looking at lifestyle changes to help you so try going to the bed and waking at the same time every day.  TV and computers may be too stimulating for your brain so choose another activity to wind down with at night.  If your nocturnal mental ramblings are the culprit get up and write them down, then tell yourself you will ‘deal’ with them tomorrow.   Don’t look at the clock when you wake – it sets your mind alarm into the pattern of always waking at that time.  Decrease the amount of liquid you consume a couple of hours prior to going to bed to reduce the need to pay a penny during the night. Investing in a body pillow to wrap yourself around may help with your physical aches and pains.  Talk to your naturopath or GP about your need for magnesium and calcium which may alleviate those restless legs and ask if your other medications may be adding to your sleep woes.  Put a peg over your husbands (or your) nose to prevent the snoring – just kidding. Talk to your GP about this problem as it may be more serious than you think.  If you’re a Nana napper,  rethink or reduce your nap duration.     Avoid caffeine and sugar at bedtime and get your stimulus from daily exercise and a good old fashion dose of direct sunshine to help with your wake/sleep cycle.

If all else fails have some peace of mind in knowing that people who say they ‘sleep like a baby’ probably don’t have one or remember what it was like, to have had one.

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Over 50’s Fitness by Glen Barnett – Flab to Fab Arms

October 27, 2015

Recently my wife was asked If we could write an article on an area that women of all ages find very frustrating – getting those upper arms from flab to fab!

Most women tend think to reduce the flab, they’ve got to lose the fat only and lose fat by doing cardiovascular exercise such as walking, running etc.    Wrong!  Yes Cardiovascular exercise is important but adding muscle (or increasing the density of your muscle) is a sure fire way to increase your metabolic rate which in turn will burn more energy (fat storage) during and after you exercise.

Incorporate a series of arm exercises into a single workout so to challenge the muscles and so that brushing your hair the next day may be a bit of an effort.  Some exercise examples are pushups, tricep extensions, krank cycle, dips etc.   Whatever you can do and use to work those arms 2-3 times a week and while you’re at it, look at your diet.

Getting those arms you want really comes down to making some changes to your exercise program and making some changes to your diet.    Check the carbohydrates (sugars) in your diet. High carbohydrate diets are essentially fat storing diets (unless you’re an athlete). High carbohydrate snacks and meals cause your body to release more insulin than you probably need, resulting in extra carbohydrates stored as body fat.   There are so many hidden sugars in foods  we don’t even realise how addicted we are, so when reducing your carbohydrate intake do so over a 3-6 week period to help with cravings.  Your body will start using energy stores from your body fat more efficiently.

As an added suggestion make sure you also exfoliate your arms and use a good rich oil blend like grapefruit, marjoram, geranium and black pepper to nourish the skin.  Start now and by Christmas when you wave good bye to the relations hopefully your arms won’t wave goodbye with you.

You should always get more guidance when you’re doing unfamiliar exercises so give Glen or Jacqui a call at Coffs Coast Health Club and we can organise you a free session – 66586222.

Healthy Inspirations Recipe of the Week – Greek-Style Slow-Roasted Beef

October 15, 2015

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Over 50’s Fitness by Glen Barnett – Weight Loss Part Two

October 13, 2015

Last Week I wrote about weight loss as we age and this week I’m completing my tips: see below.

Strength training is one of the most important additions to any weight loss program.  . Strength training a minimum of twice a week will help prevent you from losing muscle as you age.  When your muscles shrink then your metabolic rate decreases.  When your metabolic rate decreases then your ability to burn up energy from food decreases as well. When that happens you put on body fat.   Lifting weights, resistance bands, heavy gardening, yoga are some examples of strength training activities.

As you age, your metabolism can slow down if you decrease your level of activity and exercise and don’t adjust your kilojoule intake. This results in weight gain. If this is/has happened to you, fight weight gain by becoming knowledgeable on food and portions suitable for you and adjust them as your lifestyle requirements change.  What suits one person doesn’t always suit another.  . As a general rule, you need to consume daily a couple of pieces of fruit, loads of colourful vegetables and a small amount of whole grain carbohydrate.   Protein is necessary too, so try sources like nuts (only a small handful p/day) and fresh fish, tofu, turkey or kangaroo.  Fats are important but don’t go the low fat options as you may find these foods are topped up with sugar or salt to replace the flavour that was lost when the fat was reduced.   Reduce your alcohol consumption and remove the sugar  from your life. Remember sugar comes under many different names and as such is often hidden in foods.

Check out the colour of your urine.  Your first urine of the day is probably yellow as it has become concentrated overnight but from then on it should be clear unless of course you are on medication or supplements like Vitamin B that can darken the colour.  Staying hydrated will assist with weight loss as it helps to flush out toxins and help your body’s functions perform optimally.  Start your day with a big glass of water and a dose of  lemon juice or a tablespoon of apple cider vinegar to kickstart the cleansing process.

Weight gain as you age is not your doomed future.  Society just accepts it because the majority of people have allowed themselves to succumb to middle age spread as their lifestyles change and they haven’t adjusted their habits accordingly.  Adjust your habits as your lifestyle changes and you will be better off physically, mentally and emotionally.

Come and have a free visit at Coffs Coast Health Club and see how our baby boomers do it!  Give Glen or Jacqui a call on 66586222 for a free session.

Over 50’s Fitness by Glen Barnett – 10 Ways to Stay Healthy this Summer

September 29, 2015

Ok I’ve been asked again to write my top 10 ways to stay healthy this summer.  We’re having a great summer season so use my tips to make sure yours is the healthiest ever.

  1. Activity guidelines for Australians recommend a minimum of 30 minutes of moderate physical activity most days.  So as well as doing some structured exercise get outside and go for a swim, surf, bush walk, bike ride or even a kayak.
  2. Remember the Slip, Slop, Slap and Wrap Campaign.  Slip on a shirt, slop on the sunscreen, slap on a hat and wrap on some sunnies.
  3. Stay as cool as a cucumber.  Eating cucumber after you workout will help bring your body temperature back to normal.
  4. After your workout try room temperature water rather than drinking a cold drink which will interfere with your body’s natural cooling mechanism (sweat).
  5. Match your workout to the temperature and the time of day you’re going to be active.  For instance don’t go for your power walk in the middle of a hot day get up earlier and hit the pavement then. Try swimming later in the day so you’re left refreshed and relaxed and ready for a good night’s sleep.
  6. Can’t sleep on these warm nights?  Prepare yourself and your boudoir for the night. Use a fan, remove some of your bedding, sprinkle some lavender on your pillow to promote relaxation, enjoy a cool shower just before you hop into bed and enjoy the cool fan on your body as you drift off.
  7. When you wake in the morning enjoy a large glass of room temperature water mixed with some lemon juice and then throughout your day make sure hydration is at the top of your list.  If you feel hungry check you’re not thirsty. A lot of people mistake thirst for hunger and during summer you don’t need those extra calories but you do need that extra hydration.
  8. Remember winter immunity starts in summer so enjoy raw salads or steamed veges to get the best nutrients. Include foods that are H2O rich like cucumber,  carrots, steamed zucchini and melons to fill you up and keep your kjs down.
  9. Don’t like daylight saving?  Try to get atleast 15minutes of direct sunlight each day because before you know it the days will be shorter and our Vitamin D levels will be diminishing.
  10. Last but not least – smile.  If you can’t smile fake it.  Laughing and smiling release feel good healthy hormones which will definitely serve you well every day of summer and into those autumn days to come.

Want a FREE Workout?
Give Glen or Jacqui a call at Coffs Coast Health Club on 6658 6222 or organise.

Over 50’s Fitness by Glen Barnett – Thriving Blossoms

September 22, 2015

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.

Top tips for getting fit (if you’re not much of an athlete)

September 13, 2015

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If you’re not much of an athlete right now, here are some ideas to help you get in shape.

Your running shoes/tennis racquet/softball glove/high-school sports trophy collection are tucked into the back of some closet, quietly gathering dust. Nowadays your main form of exercise is walking between the couch and the fridge. You’re handier with the remote than you are with a racquet.

And yet … you’d like to be in better shape. Maybe even train in a particular sport. Maybe even compete in the Senior Games. Crazy, right — at your age?

Nope. You’re never too old for physical activity, said Mary Frances Visser, a professor of human performance at Mankato State University who researches the effects of exercise on older adults.

“Physiologically there are no real limits,” said Visser, an associate editor for the Journal of Aging and Physical Activity. “You’re limited by your own physiology in certain ways, but in terms of saying ‘Nobody over the age of 60 should ever do X’ — that’s nuts.”

Aging itself can bring upon a desire for better health, said Gary Westlund, founder and president of Charities Challenge, a nonprofit that sponsors races focusing on health issues.

“It’s a very common experience that people, when they get into their 60s and even 70s, one of their motivations is, ‘I want to be a better man this year than I was last year,’ That includes, of course, ‘I want to be healthier, fitter, I want to run faster, row faster,’” said Westlund, who is certified as a health and fitness specialist by the American College of Sports Medicine (ACSM).

Exercise is especially important as you get older because physically fit people are better able to cope with, and heal from, health challenges that accompany aging.

Even if you’re already experiencing some of those challenges — even if you basically haven’t risen from the couch since George Bush Sr. was president — it is possible to get back what you have lost.

Visser knows a woman who “was a total couch potato all of her life” until, at 55, she decided to compete in the Senior Games in the 50-yard dash. She spent a year training and eventually “wound up medaling in the 100-yard dash in the National Senior Games.”

Westlund met an 85-year-old runner at his organization’s Challenge Aging 5K race last fall.

“It was his first road race I believe, or one of his first road races. He had taken up running at 83. He had the fastest 5K time in Minnesota last year — at any 5K — for a man 85 or older.”

This year’s Minnesota Senior Games are May 28 to 31 — probably too tight a deadline if you’re just now lacing up a new pair of sneakers. But you could start training for next year, Visser said. (And next year’s state games are qualifiers for the nationals.)

If you have a medical condition — high blood pressure, diabetes, heart history problems, joint disease — check with your doctor, Westlund said. Otherwise, women up to age 55 and men up to 45 can probably start doing light to moderate exercise without the doctor’s green light. Information about aging and physical activity is available at the ACSM’s website (www.acsm.org), the National Institutes of Health’s Senior Health site (www.nihseniorhealth.gov/exerciseforolderadult) and the National Institute on Aging’s site (www.nia.nih.gov/health/publication/exercise-physical-activity/introduction).

When you first start, don’t expect to whip yourself into shape in a week. “The human body at 20 and the human body at 50 are very different,” Visser said. “You can really, really hurt yourself if you do too much too soon.”

Visser recommends starting with five minutes of activity and working up to eight, then 10 and on up to at least 30. Add weightlifting, stretching and so on to regain muscle mass, flexibility and balance.

Article sourced here:  http://www.startribune.com/lifestyle/goodlife/300831881.html

Coffs Coast Health Club eNews – September 2015

September 1, 2015
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**NEWSFLASH** Coffs Coast Health Club Moonee COMING SOON!!!

The biggest announcement we have ever made has now arrived, yes that’s right we are opening a second Coffs Coast Health Club in Moonee on Saturday 19th September to help us cater for the entire Coffs Coast. moonee shop
If you live or work on the southside between Nambucca & Coffs, then Toormina is the club for you, however if you live or work on the northside between Coffs & Corindi, then Moonee is the club for you.
Current members of Toormina can transfer their home club to Moonee if that is more convenient for them or what most people have done is simply upgrade to a 24/7 Freedom Membership, which offers access to all classes & equipment in both facilities for only $19 p/w.

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The new Moonee club will provide the same services as Toormina & the limited Foundation Memberships are now selling fast. Lee Kennedy is the Moonee Health Club Manager & can be contacted directly on 0409 079 311 or via lee@coffscoasthc.com.au to secure your new membership or transfer but be quick as we only have 100 Foundation Memberships available.
We are also offering 2 weeks FREE Membership to all current members for every friend they refer that becomes a member of the new club too, so share the message far & wide if you like.
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Last 2015 Personal Trainer Course STARTING SOON!
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.AIPT

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.
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.


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 Chris O’Mara, your local Campus Manager directly on 0475 757 531 for further information.
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Introducing Healthy Him!4fe2240be4d1b_image

This is Weight Loss Coaching for men!  Healthy Inspirations has always been a successful weight loss program for women with great success stories far and wide.  As some men (spouses and sons) have seen the success of the ladies a few of them have asked ‘what about us’.  This has prompted Health Inspirations to trial a few everyday blokes on the program with a few tweaks here and there.  These men have gone on to have great weight loss results and have been rewarded not only with improved health but also more knowledge on weight loss and the ‘real’ foods available to them on the Healthy Him program.  
th55SLOJSOOne of our Coffs Coast Health Club Healthy Him participants Justin has lost 21kg on the program which has seen him about to become the Healthy Inspirations Healthy Him National “Poster Boy”!
To celebrate the Launch of Healthy Him, Healthy Inspirations Coffs Harbour, are offering a special rate to any of the men in your life during September! Receive OVER $50 OFF your Resource Kit and your 1st and 2nd consultations FREE when you select one of the 4 plans below:
1.       Weight Loss Coaching – Over The Phone, Only $14.99 per week or 
2.       Weight Loss Coaching – Face 2 Face Only $19.99 per week, or  
3.       Weight Loss Coaching plus Personal Training – Face 2 Face,  Only $35 per week for 30min or $60 per week for 60min sessions, or 
4.       Group Weight Loss Coaching plus Group Personal Training – Face 2 Face, SAVE 40% on each 30min or 60min session
WHICH ONE SUITS YOU BEST? Simply choose your program above for a minimum 12 week period to watch your mind and body transform for the better. 
Call or drop in to see Simone 0402 202 864, Leslie 0423 284 421 or Sheree 0434 480 782 in the Healthy Inspirations office for more information
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Member Appreciation Day Was Fantastic!thankyou

Thank you to everyone that participated on Member Appreciation Day.  It was so fabulous to see so many of you to help us celebrate 6 years since we first opened our doors and the start of our crusade to empower the Coffs Coast to be the happiest and healthiest community in Australia. The classes, the events, the offers and the atmosphere around the club was amazing and days like this are a true testament to the quality of our Coffs Coast Health Club community.
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COFFS COAST BOOT CAMP Starts October!

Outdoor fitness based training, 60min sessions, twice a week, for all ages and ability levels.
The exercises are based on a mixture of body weight exercises, games, team activities and loads of fun.
Sessions are designed to BootCampLogo2
keep you motivated in a small and safe group environment with the personal attention of a trainer. Individuals, groups and corporate sessions are all available. Boot Camp – targeting fitness and fun for everyone!Boot-Camp1

Starts:   6th October (5 week course
Ends:     5th November
Days:     Tues and Thurs

Time:    6-7a
Venue: Boambee Bay & South Sawtell Headland
Price:      Re-enlistees      $159 for 10 sessions
Members           $179 for 10 sessions
Guests               $199 for 10 sessions

Contact Glen Barnett, Personal Training Manager on 0411 037 097 to reserve your spot today!
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Attack That Summer Swimsuit!
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Spring is the perfect time to work on your health and fitness as the warmer weather gets you motivated and inspired to get back on track before summer. 
Why not try a class that is guaranteed to get you fitter, stronger, leaner and healthier? 
ATTACK is the high energy sports inspired cardio class that builds strength and stamina and it is on our Toormina timetable on Wednesdays at 6.30pm, Thursdays at 9.30am, Fridays at 5.30pm and Saturdays at 8.30am.  It will also be on our Moonee timetable after we open on September 19!
There are options to suit everyone so that you can work within your limits and succeed. Give it a try today!
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Pamper Dad With 25% Off Massage This Fathers Day!
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Here are a few quick massage facts…
~ Did you know that by massaging and pulling on the top, middle and bottom of your outer ear lobes once per day, you can improve your immune system?
~ Did you know that massage stimulates the release of endorphins which are the body’s natural pain killers?
~ Did you know that having a 60 minute massage can provide the same benefits as 7-8 hours of sleep for your body?Massage sessions are so popular that we now offer massage Monday to Sunday! To help you pamper dad this Fathers Day we are offering 25% OFF. That’s a huge saving of $15!

BOOK NOW by calling 6658 6222 or dropping in to reception and we will have it ready for you tied with a bright red ribbon!
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Is Pain or Injury Holding You Back from Achieving Your Health Goals?

physio-enewsAre you like the majority of people who try to ignore their niggling injuries and hope they’ll go away?  Or are you using them as an excuse to sit on the couch rather than get out and get moving?  

The good news for you is that there’s now even greater availability for physio appointments at Coffs Coast MedFit! In response to the growing demand from our members, the physio team from Mid North Coast Physio are now available four days per week to make sure our members can get the best appointment for their lifestyle.  Why go anywhere else when you can see a physio within the club and get the right advice to get you back working out ASAP – they can also advise your trainer or group exercise instructor on how to help you on your rehab journey. 
And DON’T FORGET you can take advantage of their special offer for SPRING! All new clients get to have a FREE pre-assessment to find out what is wrong and what they can do to help.  This means you get to access their skills and knowledge for free to create a plan to return to full fitness quickly.
To make an appointment with the physio team at Coffs Coast MedFit call 1300 27 37 47.

Short Term Workout Options for Friends & Family!
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Do you have friends or family that are in town during the school holidays? Would you like to save them some money & get them working out with you? Well due to popular demand we are now offering some short term workout options for them…

Single Visit – adult only $15, student or baby boomer only $10, incl access during all supervised hours.
Week Pass – adult only $29, student or baby boomer only $19, incl access during all supervised hours.
Simply see reception or call 6658 6222 to take advantage of these offers for a limited time.

Click here for more information on membershippersonal trainingweight lossmassage therapyrehabilitationgroup exercisechildmindingprivileges card & fitness careers or call us on 6658 6222 for more help.

Invite your friends for a FREE TRIAL & grab yourself a new training buddy!

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Sincerely, 

Your CCHC Team

 
 



 
 
 
 

 
 

 

 

Over 50’s Fitness by Glen Barnett – Exercise as a Medicine

August 18, 2015

exercise2Here 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.

Over 50’s Fitness by Glen Barnett – Exercise as a Tonic

August 11, 2015

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Like a spoonful of sugar makes the medicine go down, a dose of exercise is the best tonic for mental (and physical) wellness.

Lets put aside the obvious medical conditions that we already know are benefitted by exercise and look at another condition –  menopause.

Menopause  is a very challenging time for women with a lot of hormonal, physical and mental changes occurring at once without warning and often leaving the woman with no idea when they will end.  Trying to ‘stay sane’ during this period of a woman’s life is how some women describe their battle with a body that is not doing what it has done all their lives. Menopause brings with it a body that is laying down fat in different areas; a body that the woman doesn’t often recognise as the one she’s ‘grown up’ with.   The benefits of exercise on our mental state during this time, can have an overriding effect on the physical symptoms that may present.

Exercise, relaxation and breathing exercises assist in helping the menopausal woman feel that she is taking back some control of the unpredictability of her menopausal symptoms.  The relaxation and the breathing give her strategies to deal with the mood swings and hot flushes. The exercise (and also dietary guidance) assists with the changes in her body weight and body fat placement and the stretching helps relieve discomfort in joints and muscles that often feel stiffer through this stage of life.

Never underestimate the benefit of a walk in the park or on the beach or just around the block, a good stretching session,  and/or an upside down yoga class.  Be proactive and make exercise your tonic to wellness.

At Coffs Coast Health Club we can really help you achieve the benefits I’ve described in this article. Give Glen or Jacqui a call on 66586222 for a free chat and let’s see how we can help you.