Posts Tagged ‘Boomers’

Over 50’s Fitness by Glen Barnett – Coordination Exercises

May 10, 2016

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Left, right, left, right, left right!  We don’t really have to think about this much (hopefully) when we walk but believe it or not the simple art of walking is a coordination exercise.  Hopefully when your feet go left, right, left, right your arms are doing the opposite, right, left, right, left.

Remember, you have fine and gross motor skills and bilateral coordination (using same limbs or sides together) and unilateral coordination (using one limb to do a movement at a time) This can then be challenged by using one limb to do one movement while another limb is doing a different movement at the same time, for instance the old tapping your head while rubbing your stomach!

Basic:

Fine Motor Skills

  • Put a tennis ball in a stocking then hang it from a tree branch or even over your door (close door). Push it so it moves forward and backward.  Catch the ball with two hands (bilateral) then practicing catching the ball with one hand at a time (unilateral). Then see if you can catch it with two hands then one with your eyes closed!

Gross Motor Skills

  • Try alternating taping one foot behind you and at the same time, reach the opposite arm forward.

Moderate:

  • Remember the ‘Pattie Cake’ game. Face a friend.  Both of you then place both hands on your own knees, clap your own hands together, then clap their opposite hand.  Pick up speed as you keep going!

Harder:

  • This one can be tricky. Tap your right foot out to the right side and reach your left arm across your body.  Try the other side, left foot to left side and reach right arm across your body!  Speed it up!

Sometimes using a steady music beat can help you with coordination which is often why we find people’s coordination improves when they participate in group exercise classes.

Call Glen or Jacqui on 66586222 for more information.

 

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Coffs Coast Health Club eNews – April 2016

April 3, 2016

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Sportspower Coffs Harbour 2

Back Pain Secrets Revealed – Seminar Series!
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The health care specialists from Mid North Coast Physiotherapy & Sports Injury Clinics are running FREE SEMINARS for all members & their invited guests at both Moonee & Toormina clubs early in April.

Do you or someone you know suffer with back pain? Do you want to know more about the common causes of back pain and how to get rid of it?

The low down…

Where: Coffs Coast Health Club Moonee

When:  6.30pm Monday 4th April (straight after the ATTACK class) &

Where: Coffs Coast Health Club Toormina

When:  6.30pm Tuesday 5th April (straight after the TBTA & PUNCH classes)

There will be a special gift for all attendees, as well as the chance to win a special lucky door prize to get you on the road to a pain-free back sooner!

RSVP by call 1300273747 or email info@mncphysio.com.au to register. You can also put your name on the attendee list at Coffs Coast Health Club reception.

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NSW Seniors Festival Week April 1st – 10th

seniors 2016 2The annual celebration of life experience is on from 1-10th of April and this year’s theme is GrowYOUNG. At Coffs Coast Health Club we love Seniors Week and this year is no exception.

We are holding our inaugural Seniors Festival Week photography competition which is free to enter and open to everyone. All you need to do is capture what GrowYOUNG means to you and submit your entry via jacqui@coffscoasthc.com.au or a printed version through either clubs reception by 5pm Wednesday 6th April. This will be drawn by Emma Rhoades Photography at our free GrowYOUNG seminar on Thursday 7th April, 9.30am at Sawtell RSL with Jacqui Barnett.

Also available to our seniors during this week will be:

~ Free access to either health club
~ Free classes
~ Free mini massages
~ Free health assessments
~ Discounted morning tea at the Hidden Link Café (Sawtell Nursery), Hogbin Drive 9.30am (booking rqrd at CCHC reception)
~ Free talk with Mid North Coast Physiotherapy and Toormina Hearing at the morning tea
~ Free lucky door ticket every time you come for a workout at Coffs Coast Health Club all week (winner announced at Seminar) plus
~ Discounted memberships options

Take advantage of all that the Seniors Festival Week has to offer and if you have any enquiries please contact Jacqui directly on 0421971155.

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Coffs Coast Health Club CENEX logo gray
A recent Focus Magazine article shined the spotlight on our very own Personal Trainer Daniel Tempest. He is the man charged with the responsibility of educating the next generation of Personal Trainers here on the Coffs Coast.

Daniel Tempest cutDan is the Campus Manager for the local arm of The Australian Institute of Personal Trainers where those interested in becoming a Personal Trainer learn how to be one in a real gym, with real experiences instead of only online or in a lecture theatre.

Who is your most recent success story Dan?
“AIPT as a registered training organisation has the highest qualification to employment ratio in the market and our qualified students are also the most sought after. My first intake of students here in Coffs was October last year and already one of my students has recently become qualified, registered with Fitness Australia and started work at Beachbodies as well as Mass Nutrition. Her commitment and dedication to her study was exemplary and it has certainly paid immediate dividends.”

How can anyone interested in becoming a personal trainer get more information about it? They can call me directly on 0432 579 221, follow me on social media or visit our website at www.aipt.edu.au to get an understanding of the course content.

Grab the latest Focus magazine or find the article here on page 49 to get the full story…

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Join The 2016 Fitness Buddy Challenge!

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Our 2016 Fitness Buddy Challenge is scheduled for Saturday 7th May. Grab your buddy and register at reception asap to secure your team. Your training can start today or you can wait for the official 8 week lead up starting on the 14th March for the challenge exercises below. Great prizes up for grabs and rewards along the way. Link up with your favourite Personal Trainer for some discounted small group personal training to get you Buddy Challenge ready!
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Buddys can be any age, any sex and any fitness level. Friends, family, colleagues or even complete strangers. The winners of the event will be based on Total Accumulated Buddy Points from the following exercises:

  • Most Toe Pushups in 1 minute
  • Longest Wall Squat Held
  • Most Situps (elbows to knees, unassisted) in 1 minute
  • 2km run time
  • Most skips with rope in 2 minutes

Participants who choose to go withoutPersonal Training preparation pay $25 each to enter. Participants who choose to go with Personal Training preparation pay only $10 each to enter.

Each participant can access the special offer of only $20 per 30min session or $35 per 60min session for Small Group Personal Training before the event. Participants do not need to be a member of Coffs Coast Health Club to take part in the event but if a non-member decides to join, they will SAVE OVER $200.

Prizes will also be awarded for the best dressed Buddys, surprise mystery challenges and lucky door.

Register at Toormina or Moonee reception desks or call Glen 0411 037 097 or Jacqui 0421 971 155 for further information.

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Short Term Workout Options for Friends & Family!

studentsDo 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 at either club or call Moonee on 6653 6122 or Toormina on 6658 6222 to take advantage of these offers for a limited time.

 

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Shaken Jamaican Balls!
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Stocks Australia wide of the Healthy Inspirations Proti powder were sold out but now they’re back! Available at both club receptions, the Shaken Jamaican Choc Orange flavour is amazing not only in shakes but also in cooking…

balls 2Weight Loss Coach & Personal Trainer Simone Saunders recently posted a short video of herself making Choc Orange Protein balls & they are delicious. If you missed the video, check it out here https://www.facebook.com/Coffs-Coast-Weight-Loss-Personal-Training-1459373320968742/ & then grab your own tub from either club.

Shake on down and get 10% OFF today but only while current stocks last!

 

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Have You Tried a Group Exercise Class yet?
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We have over 65 classes for you to choose from each week & here are the top 5 reasons why they are so popular…

1. It Saves Time: Check the timetable, choose your class, book it in to your day and make it happen. Classes start and finish on time, allowing you to get in, exercise and get out with minimal interruptions.

2. It Saves Money: All timetable classes are included in your membership and you can do as many as you like each week. No need to pay extra to have the most experienced and most motivating instructors all under the one roof. The benefits you gain with classes also save you money on health care, as people who workout are far less likely to get sick and also recover quicker.

3. It’s Safe: Whether starting out or continuing on, you want to feel safe. All of our Group Exercise Instructors are experts in their particular class type. These instructors both explain and demonstrate what needs to done and how it needs to be done. There are many different levels in each class to cater for all fitness and coordination levels and you can discuss you individual needs with your instructor before and after each class for further piece of mind if you like.

4. It’s Social: Group exercise classes are a great way to meet like-minded and like-motivated individuals. You’ll find you share common goals and interest which can be a great motivator to work hard in class and create more accountability for coming back week after week. Many great friendships have started over a pump bar

5. It’s Motivating: Having an awesome instructor and fantastic music encouraging you to push harder helps to take your fitness to the next level. Most people don’t workout to their optimal level by themselves, so by placing yourself in a motivating environment, you can be the best you can be. The excitement and energy in the room helps you forget you’re even working out

 

Come on in and try one out this week. Bring a friend for extra support if you like. See you there…

 

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ANZAC Day Public Holiday!
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The clubs will be unsupervised on ANZAC Day Monday 25th April but will remain open with normal hours, classes & kids club before & after that day.

All 24/7 members will be able to access the club at anytime to workout during unsupervised times, so take advantage of that option and upgrade your membership for only $2 per week at reception if you haven’t already…

 

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Click here for more information on membershippersonal trainingweight lossmassage therapyrehabilitationgroup exercisechildmindingprivileges card & fitness careers or call us on 6658 6222 for Toormina or on 6653 6122 for Moonee for more help.

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

 

Sincerely,

Your CCHC Team

 

Over 50’s Fitness by Glen Barnett – Incidental Activity

February 16, 2016

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Do you know if we all just moved more , then we would be slimmer, fitter, less stressed and more confident.  Did you know that if you just did 30 minutes of activity a day, even if you break that activity down into 3 ten minute blocks you would be slimmer, fitter, less stressed and more confident.

So to do that all you need to do is to get smart and add some movement incidentally into your life. For instance use the stairs not the elevator or escalator. Park further from work or the shops so you can get a few minutes walk to and from your destination.  Take your grocery bags in to your house,  one bag at a time to make more trips.  Hand wash your car instead of using the drive through so you burn up more energy.  Walk your dog twice a day and watch him benefit as well.  If you arrive early for an appointment, go for a walk around the block rather than sitting and reading magazines in the waiting room.
All this extra movement will add up and after a couple of weeks you will notice the benefits.  Let’s see how you rate with your incidental activities.

Give yourself a point for each time during last week you did the following:
Used the stairs rather than the elevator or escalator (1 point)
Took your grocery bags into your house one at a time (1 point per bag)
Parked the car further from the shops and walked (2 points)
Walked around the block because you were early for an  appointment (2 points)
Hand washed the car (2 points)
Walked your dog twice a day (2 points)
Went for a walk with a friend rather than sat and had coffee. (3 points)

So let’s say each point equalled 5 minutes and you did each of the above suggested incidental activities last week.  You added 65 minutes of extra activity into your week.  Minutes you didn’t really even have to think about. Minutes that have boosted your metabolism and decreased your stress.  Minutes that will make a big difference to you long term, if you do them regularly.

Now all you have to do is work out how you can get 30 of those minutes, or 3 lots of 10 minute blocks, into your day to be making the biggest difference to your  health and long term longevity.

On the flip side you can see how when we become more sedentary and take these movement opportunities out of our days, weeks and lives, we become fatter, lazier and stressed.  Thank goodness those of you who read this article think smart and are always on the lookout to live healthier and more fulfilling lives.
So get smart and give Glen or Jacqui a call at Coffs Coast Health Club on 66586222 for a free activity session or chat.

7 Ways to Stay Calm in the Midst of Chaos & Stress

January 30, 2016

How To Rejuvenate, Stay Calm Amidst Chaos and Extreme Stress

how to rejuvenateSometime life navigates chaotic, stressful times – like a wild ride on a runaway roller coaster. You become depleted due to relationship issues, or problems that erupt due to your children (no matter how old they are). Perhaps you’re sagging due to a festering illness, either your own or an illness of a close family member – a parent, a sibling, or a child. Or you face the sting of losing your job, your home or even your adored pet. Your mind is galloping, your world is reeling.

How can you carry on when you face drastic changes in your life and a grave sense of loss?  Debilitating fear envelops you. As a result, many people fall into negative behaviours such as excessive drinking, gambling, binge eating or illicit drugs to banish troubles in order to cope. These tactics, initially a way of bolting from the problem, eventually culminate in other devastating problems later on.

The following are some strategies to keep you balanced, calm, even in times of extreme stress and chaos. No, you will not banish stressful events, however, your coping abilities and confidence will be strengthened and enhanced as you become more grounded, in control and in charge.

7 Effective Stress Management Tips for a Calmer You

  1. Realize you can’t control everything. Some things have a life of their own and must take their own course. Pray, cry, shriek or stamp – then reflect upon what you can and cannot control. Notice the underlying root of your stress – is it fear, anxiety for the future, a feeling of ‘it’s not fair!’, or is it grief?
  2. Embrace help from someone you trust. Call a professional psychologist, a good friend or relative, a religious leader or your doctor or other health professional. Know you will be okay no matter what happens.
  3. Don’t hibernate. If possible, get outside for a walk and envelop nature. Immediately stress chemicals are dissolved when you move your body and surround yourself with natural elements.
  4. Instead of drinking coffee or alcohol that tend to dehydrate, overexcite or make mayhem – drink water or green tea to energize you. Instead of binge eating, protect your immune system and banish bad moods with a protein snack paired with a carbohydrate such as cheese and crackers, a turkey sandwich, eggs and toast, nuts and fruit. The amino acids in the protein will pleasantly reward your brain as well as nourish it. Pairing protein with a carbohydrate will revive and calm you at the same time and help you plot your course of action. Carbohydrates include potato, rice, whole grain bread or cracker, vegetables or fruit.
  5. Luxuriate with deep breathing techniques to overcome muscle tension and relax the mind and body. Sit quietly, with your feet firmly planted on the floor. Notice your breath going in and out. For further repair and relaxation, take a slow, deep belly breath. Count to 4 slowly as you inhale and exhale. Think “I Am Calm” as you breathe out, giving your mind the vacation it needs. Repeat for a few minutes. Music that soothes you enhances the relaxation.
  6. Other ways to relax include rejuvenating with a massage or soaking in a tub. Slow down and renew by being more mindful of all your actions, especially when driving. Recoup by resting when you’re tired.
  7. At this time, resolve to review your commitments. Pare them down to protect yourself against feeling suffocated or overburdened. Practice saying “NO”. Don’t self-destruct with overcommit, even if it makes you feel guilty! Enlist help. When you’re in a chaotic period in your life, suppress the urge to do everything yourself.
    Article sourced from: http://www.healthinharmony.com/rejuvenate-stay-calm-amidst-chaos-extreme-stress

Over 50’s Fitness by Glen Barnett – Exercise Categories & Modifications

December 15, 2015

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This week we’re talking categories of activities, being creative and modifying what you need to to ensure you are actively ageing.

There are three main categories of physical activity:

  • fitness activities (endurance and/or interval activities) (undertaken to increase heart rate therefore strengthening your heart and improving your lung capacity) eg brisk walking / jogging, bicycle riding, swimming, aerobic classes etc.
  •  strength training activities (undertaken to build/maintain muscle density and build/maintain strength – also beneficial for increasing/maintaining metabolic rate which is the rate you burn up energy) resistance exercise, therabands, body weight exercises, lifting weights, pilates, etc
  •  balance, mobility and flexibility (stretching) activities (undertaken to improve/maintain flexibility, balance and mobility) tai chi, yoga, stretching classes,  joint and muscle flexibility and range of movement stretching

More benefits will be achieved if you do a mixture of the three categories during your week.  Even though some people may benefit more from one area than another have a variety of activities to cover all basis and keep your interest up with the variety these categories offer.

There are so many ways to be physically active these days that really there is no excuse to get up and about, and move.  Even those people who are wheelchair bound have many options to choose from.  Its  never too late to start moving it… anyone at any age can reap the physical, social and mental benefits of regular, moderate physical activity.

Get creative and have fun because exercise benefits much more than just the body — you can also improve your mental and emotional health by maintaining an active life. And if you have fun while you’re being active, chances are you’ll want to continue participating in that activity.

While you’re getting creative you can always modify more traditional exercises so you are getting great benefits eg:    Traditional push-ups are a great way to work muscles in the arms, shoulders, and chest, however, they can be difficult to complete correctly. You can modify this exercise and still get benefits by doing wall push-ups. Face a blank wall while standing about arm’s length away, lean forward, and press your palms flat against the wall. Bend your arms and slowly bring your upper body toward the wall, hold for a moment, and push yourself back until your arms are straight again. Do a set of 10 reps, rest, and repeat another set.

It is always advised that you check with your local GP prior to commencing any new physical activity or if you have stopped physical activity because of a new health issue and wish to resume it.

I also suggest that you get guidance from a qualified and registered Exercise Professional.  Come and have a FREE session with us at Coffs Coast Health Club.  Call Glen or Jacqui on 66586222 to organise.

Over 50’s Fitness by Glen Barnett – Exercise, are you Ready?

November 10, 2015

Do you relish your daily exercise regime or are you in bewilderment when you see those enthusiastic walkers striding past your house at the same time every morning while you add an extra teaspoon of coffee to your mug?

You stir your potent brew while wondering why it seems so easy for other people to stick with an exercise regime while you struggle with it. Scientists are always interested in figuring out what makes some of us make exercise a daily ritual while others only find time a few times a year.

Are you mentally ready for exercise or commitment phobic?   Your body might be ready but your mind is having second thoughts. Starting an exercise program might bring on feelings of dread, confusion, memories of pain, frustration or even disappointment. It does take mental preparation to commit to health. Getting help with an exercise program and participating in things that you enjoy will make it much easier.

‘Lifestyle change’ is a common phrase in the health industry today. You often hear that people need to make ‘lifestyle changes’ to achieve their goals and reduce the possibility of succumbing to life threatening diseases. Did you know though that making lifestyle changes should be a slow and gradual change? Don’t make all of your changes at once. The human mind can only deal with a couple of changes at a time so for instance don’t wake up and decide to stop drinking, give up smoking, cut out all sugar, eat more veges and go to the gym everyday starting now! Choose a couple of those lifestyle changes and allow yourself to get use to them over a 4-5 week period then make a couple more. This will be less shocking, more agreeable and more sustainable to your mind and body.

I bet the health of your loved ones is a priority in your life but what about your own health? Give Glen or Jacqui a call at Coffs Coast Health Club if you are ready to get started on 66586222.

What is a Healthy Sex drive?

November 8, 2015

gettyimages-88680713-couple-in-bed-letizia-mccall-openerToo high, too low, or juuust right? If your sex drive isn’t alive and kickin’, should you be concerned? Libido, a.k.a. sex drive, varies from person to person and between partners. While stereotypes definitely exist (think teenagers with raging hormones), sex drive is highly personal. In addition, depending on age, stress level, relationship status, etc., a person’s desire for sex can fluctuate. So how do you know if your libido is normal or out-of-whack? And if something is wrong, what can be done about it?

All About That Baseline

Sex therapist and New York Times bestselling author Ian Kerner, PhD, says that “normal is such an elastic word… it depends on what your baseline libido is.” He notes that while it might be normal for one person to desire sex once a day, it’s also completely normal for an asexual individual to have zero libido.

A significant deviation from the baseline is what’s ultimately a cause for concern. According to Kerner, a change in libido is only a problem when it’s a problem for you or for your partner. Sex and relationship expert Emily Morse notes that it’s not uncommon for couples to have mismatched libidos. There’s really no “normal” amount one should desire sex (or actually do the deed). Your libido is unique, as is everyone else’s. But if you feel it swinging up or down the scale, some factors could be at play.

Low Libido

If abnormally low libido is causing concern, it’s time to identify some potential causes. But keep in mind that different factors may affect different people (you guessed it…) differently.

Underlying Conditions

Underlying medical and psychological issues can depress libido to the point of non-existence. Medical conditions such as cancer or other chronic illnesses, for example, can understandably sap a person’s desire for sex. Psychological problems can also contribute to a diminished sex drive. Depression is a common cause of sexual dysfunction, and the treatment of depression doesn’t help matters . Research shows that certain antidepressants (selective serotonin reuptake inhibitors, or SSRIs) tend to lower sexual arousal more than others . And given that some drugs have more possible side effects than actual effects, it’s not surprising that certain other meds can do so as well. For example, some women may experience decreased libido while on hormonal birth control, but reports aren’t consistent .

Other psychological troubles such as stress can put a damper on things . Ava Cadell, MD, author and founder of Loveology University, notes that common psychological issues of people who complain of low libido include depression, stress, post-baby blues, performance anxiety after not having sex for a long time, and poor self-image.

Hormones

We blame hormones for everything from chocolate cravings to crazy mood swings. (And we’re pretty sure we can blame them for this pizza’s existence too.) In women, low androgen levels have been linked to low sex drive, but it’s not clear which one is the cause and which one is the effect . Some research suggests that certain hormones, such as testosterone, may also play a role in lowering or modifying sexual desire, but they are not the determining factor . Even if a woman’s hormones are all within normal ranges, she can still experience low libido. For men, it’s a bit more clear cut: if a man has low testosterone, his libido will likely suffer .

Relationship Issues

Comedian Louis C.K. said about his troubled marriage that men worry marriage equals sex with just one woman for the rest of life. “Where are you getting that twisted fantasy? You’re not gonna have sex with one woman. You’re gonna have sex with zero women.” Point being, if your relationship is rocky, your libido (or your partner’s) could also take a hit.

A whole range of relationship difficulties can contribute to low libido, according to Cadell. While pretty much anything that negatively affects a couple has the potential to limit lust, poor communication, anger, hurt feelings, or even boredom are common culprits. Kerner notes that poor libido is especially prevalent among couples recovering from infidelity—if the trust isn’t there, neither is the desire.

Other Life Factors

Already plotting tomorrow’s nap? Being overworked, short on time, fatigued, or all of the above tend to bump sex down on the list of priorities. New parents (yes, we’re calling a baby a “life factor”) may be especially susceptible. Who wants to have sex when running on three hours of sleep and dirty diaper fumes?

High Libido

When it comes to sex, do you feel like a little kid at a birthday-cake free-for-all? That’s OK. Having an unusually high libido isn’t necessarily a bad thing. But it can become an issue—known as hypersexuality, compulsive sexual behavior, or sexual addiction—if it leads to problems with a person’s sex life and life outside of sex. As with low libido, there are a number of things that can skyrocket your sex drive to an unhealthy place.

Underlying Conditions

No, that honeymoon phase of a new relationship when you’re suspending work/life/laundry to get naked with your significant other isn’t a “psychological condition,” (as much as your neglected friends may argue). But there are serious mental disorders that can lead to a person making sex into priority number one. According to Kerner, sex can be a form of self-medication for some individuals suffering from anxiety. Low self-esteem, unresolved shame, and other entrenched feelings can increase sex drive as well.

An abnormally high desire for sex may also be considered a psychological condition in and of itself. Experts have come up with a set of diagnostic criteria for “hypersexual disorder,” although it’s not yet an official psychological diagnosis . A person with the disorder has excessive, intense thoughts and/or behaviors surrounding sex that lead to personal distress or intrusion on other areas of life. Fantasizing about your cute co-worker is pretty normal (and even healthy), but skipping out on work to watch someone shake that a** on the Internet may signal something’s not quite right.

Drug Use

Certain drugs can send libido sky-high. Unsurprisingly, most of them are stimulants such as cocaine, ecstasy, crystal meth, and caffeine . One class of drugs, known as substituted cathinones, stimulates the central nervous system and may give users a boost in energy, feelings of interpersonal connectedness, and sex drive . Wellbutrin, a substituted cathinone also known as bupropion, is prescribed by some doctors for weight loss—and increased libido is a side effect

How to Level Out Your Libido

Ask Questions

First, ask yourself if your libido is noticeably different from your baseline, and try to identify possible causes. Is it negatively affecting your happiness, relationship, or life? Second, if you’re in a relationship, figure out how your partner feels about your sex drive. Are the two of you completely out of sync or do things match up pretty well? If you and your partner feel a-OK about how much sex you want, chances are your libido is just fine. Just keep calm and carry on get it on.

DIY

Low libido got you down and you want to take matters into your own hands? Kerner suggests a number of things to help light your fire. First, give yourself and your partner a little extra lovin’. Masturbation and fantasizing are a great place to start, as is focusing on your partner’s pleasure during sex. But libido isn’t only built in the bedroom. Exercise, in addition to relieving stress and improving self confidence, can encourage feeling frisky. Another option is to go out with your partner and try something fun and spontaneous. And although this sounds pretty much the opposite of “fun and spontaneous,” scheduling sex with a partner can get you in a sex-oriented mindset and take away performance anxiety.

High libido, notes Kerner, doesn’t usually prompt too many complaints unless it causes a mismatch with a partner or if it’s part of a sexual compulsion or addiction. Talking with a romantic partner may be a good place to start if it’s the former, but seeing a professional is a must for the latter.

See a Pro

If there’s a psychological or medical condition, deep-seated relationship issues, or other factors that might be taking a toll on your libido, fixing the underlying problem is the way to go. While you might be able to resolve some relationship stuff and external issues on your own, talking to a professional can help enormously in addressing the thornier causes of low or high libido. Depending on the nature of the issue, try talking to a physician, psychiatrist, or sex therapist. If you feel that hormones may be contributing to a wonky sex drive, try talking to your general practitioner or OB/GYN.

Concerned about the side effects of medications? A GP or pharmacist might be good people to touch base with. For sexual compulsivity or sexual addiction, enlist the help of a specialist. A psychiatrist will be able to offer guidance and help you to formulate a treatment plan. Group therapy or 12-step programs offer other means of support. For relationship woes, consult a therapist who specializes in couples and/or sex therapy. Bottom line: Don’t lose heart; there’s a fleet of specialist that can help.

The Takeaway

Throw away all of your ideas of “normal”—sex drive is highly personal! Libido only becomes a problem when it’s causing you distress, affecting your day-to-day life, or hurting your relationship with a partner. If any of these apply, it’s worth figuring out why and possibly seeking help from a professional.

Over 50’s Fitness by Glen Barnett – the Borg Scale of Perceived Exertion

November 3, 2015

How hard do you exercise? One way to gauge how hard you exercise is to use the Borg Scale of Perceived Exertion. The Borg Scale takes into account your fitness level: It matches how hard you feel you are working with numbers from 6 to 20; thus, it is a “relative” scale. The scale starts with “no feeling of exertion,” which rates a 6, and ends with “very, very hard,” which rates a 20. Dr. Gunnar Borg, who created the scale, set it to run from 6 to 20 as a simple way to estimate heart rate—multiplying the Borg score by 10 gives an approximate heart rate for a particular level of activity.

As an example, just say you were walking through the shops or other activities that require some effort but not enough to speed up your breathing.  This would rate on the scale as feeling fairly light and have an effort level of 11-12

So now let’s look at brisk walking or other activities that require moderate effort and that speed up your heart rate and breathing but don’t make you out of breath.  This would rate on the scale as feeling somewhat hard and have an effort level of 13-14.

Cycling, swimming, or other activities that take vigorous effort and get the heart pounding and make breathing very fast, would rate on the scale as feeling hard and have an effort level of 15-16.

If loosing body fat is your goal, in a 30minute workout you would need to have at least 3 spikes at effort level 15-16 which you would try to sustain for a 30-60seconds each.  Most of your workout though, would be at 13-14 with a 3-5 minute warm up and cool down at level 11-12.

Understanding how to achieve your goals often takes some coaching and advice from someone like me. This can save weeks, months and sometimes years of frustration. If you’d like to have a free advice session with me or one of the other Personal Trainers at Coffs Coast Health Club give Glen or Jacqui a call on 66586222.

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.