Posts Tagged ‘Coffs Harbour’

Health Benefits Of The Beach

August 27, 2017

beach
Waves gently crashing along the shore. Sunlight streaming from a cloudless sky. Miles of seemingly-endless sand joining the horizon. Sounds pretty peaceful, doesn’t it? And for many of us who spend most weekday hours indoors, it doesn’t take much persuasion to peel off the layers and catch some sun.

But if you do need more reasons to hit the beach, find out how the surf, sun, and sand can boost your physical and mental health.

 
HEALTH BENEFITS OF THE BEACH

Look no further than the experts. In a study published in the Journal of Environmental Psychology, author J. Aaron Hipp, Ph.D., environmental health expert and assistant professor at the Brown School, pointed to the restorative environment of the beach.

“Studies have shown that natural environments like beaches and waterfront parks offer more restorative benefits to people than gyms, entertainment venues and the built urban environment,” said Hipp.

His study goes further to suggest that we require specific conditions in that beachside environment to achieve the fully-desired restorative effect.

“Mild temperature days and low tides offer the most restorative environments when visiting the beach,” he said.

“Beachgoers visiting on a day nearly 3 degrees (F) warmer than average were 30 percent less likely to perceive the beach or coastal park as restorative, compared with those visiting on average or cooler than average days.”

1. Sun
We all know the risks of too much sun exposure. But there are benefits to getting some rays, too.

When our skin is directly exposed to the sun, our bodies make vitamin D, a vital tool that helps with calcium absorption and building strong bones. Some of it comes from diet, but a good portion also comes from the sun. And according to the Mayo Clinic, as little as 10 minutes of sun exposure can provide us with our daily dose. According to the vitamin D council, “your body can produce 10,000 to 25,000 IU of vitamin D in just a little under the time it takes for your skin to turn pink.”

In one study, sun exposure was shown to offer other benefits in addition to vitamin D production — including an increase in endorphins and possible prevention of autoimmune diseases.

But despite these benefits, limit your exposure to excessive sunlight to avoid skin cancer risks. When you do head out into the sun for more than a few minutes, remember to wear protective clothing and apply sunscreen with an SPF 15 or higher.

2.Sand
Did you know that the soles of your feet have more sweat glands and nerve-endings per square centimeter than any other part of your body? And that walking barefoot stimulates them much more than walking in shoes?

Not only are you stimulating nerve endings when you walk on the sand, but you’re also strengthening the muscles in your feet, which don’t get used nearly as much when you’re wearing shoes. And according to Martin Zucker, author of Earthing: The Most Important Health Discovery Ever?, you may be better connected to the earth when you ditch your shoes, reaping vital mood-boosting benefits. “Earthing,” argues Zucker, reconnects our bodies to the ever-present energy of the earth, which modern lifestyles have increasingly diminished.

And in a study focused on running and walking on the sand, researchers found that walking on sand requires 1.6 to 2.5 times the energy than it takes on a hard surface.

“Our muscles perform more mechanical work when running or walking on sand than on a hard surface,” said study co-author Dr. Thierry M. Lejeune, M.D.

If treading on the unwieldy sand for too long sounds tiring, try alternating your walk or run on the more compact sand closer to the water, where the surface will be less challenging.

3.Surf
Sea water contains high levels of various minerals — including magnesium, potassium and iodine — which may help fight infection, offer therapeutic effects, and potentially help the body heal and detoxify.

Swimming is linked to decreased stress and increased sense of well-being; studies have shown swimming and water-based exercise help to decrease anxiety and depression.

Aside from its therapeutics effects, swimming provides excellent physical exercise, employing most of our major muscle groups, especially as the water provides gentle resistance.

According to the Centers for Disease Control and Prevention (CDC), swimming ranks as the fourth most popular sport activity in the United States. Among other aerobic activities (like running and bicycling), swimming for as little as two-and-a-half hours a week may help reduce the risk of chronic diseases and boost heart health.

And since it’s a non-impact sport, swimming offers a great way for people with injuries to get some exercise. For sufferers of arthritis, water-based exercise can help improve joint pain symptoms.

Sources:

Hipp JA, Ogunseitan O. Effect of environmental conditions on perceived psychological restorativeness of coastal parks. Journal of Environmental Psychology. 2011.

Mead MN. Benefits of Sunlight: A Bright Spot for Human Health. Environmental Health Perspectives. 2008.

Lejeune TM, Willems PA, Heglund NC. Mechanics and energetics of human locomotion on sand. The Journal of Experimental Biology. 2011.

Moghaddam J, Hefzollesan M, Salehian MH, Shirmohammadzadeh M. Effect of Different Exercises on Reducing Male Students Depression. Annals of Biological Research. 2012.

Jun 14, 2013 12:14 PM By Amy Boulanger
Sourced from: http://www.medicaldaily.com/health-benefits-beach-3-reasons-hit-beach-summer-246789

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Healthy Inspirations Recipe of the Week – Stuffed Calamari

August 4, 2016

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Healthy Inspirations Recipe of the Week – Fried Rice

June 30, 2016

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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!
back pain seminar
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!

buddy workout

 

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!
trophy team

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!
anzac

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

tuesday
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.

Healthy Inspirations Recipe of the Week -Citrus Vinaigrette

February 4, 2016

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21 tips to stay healthy over the festive season

December 6, 2015

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1.  P-a-r-t-y wisely

You may have a stack of party invitations but you don’t need to attend them all. Too many of us wear busyness like a badge of honour, when really it just saps our energy. Choose the most important events to attend and only go to these.

2.  Sign-up for fitness

Maintain your fitness (and health) throughout December by registering for a fitness event in early 2015. This will motivate you to stay active during the party season.

3.  Succeed with salads

US nutritionist Barbara Rolls suggests filling up on low-kilojoule food such as salad to reduce the amount you eat when out.

4.  Exchange drinks for kilometres

Make a deal with yourself before you enjoy a drink with friends: for every alcoholic drink you consume, you must walk or run one kilometre the following day. A good incentive not to drink too much!

5.  Start eating last

Research shows eating out with seven or more people will see you eat 50% more than if you had eaten on your own. Solve this problem by being the slowest eater – be the last to start eating and the last to stop.

6.  Reflect and re-evaluate

The end of the year should be a time to reflect on your achievements throughout the year and to conduct a re-evaluation of your goals. This will give you a sense of self-fulfilment, self-worth and purpose, which are both important for a happy and healthy mind.

7.  Dance the night away

Put on those dancing shoes! Dancing for one hour burns approximately 1200kJ. Parties can be more than shovelling food and alcohol into your mouth – make it a fun aerobics session with your friends and kids.

8.  Be sensible with your weight

December is not the month to focus on weight loss. Focus instead on weight maintenance and you’ll enjoy the festive season without the guilt.

9.  Try the slow food revolution

The slow food revolution is about knowing your food – where it has come from and how it is grown. This festive season, head to your local farmers’ markets and stock up on fresh wholefoods.

10.  Active catch-up

Nobody said Christmas functions have to revolve around a buffet or a bar, so change your Christmas party to a day of round-robin tennis or even a game of lawn bowls. Get everyone to bring a healthy dish to share.

11.  Downsize the plates

Be like Goldilocks and eat off the smallest plate you can find. Research shows the larger the plate, the more food dished up and the more food eaten. If you’re at a buffet, be sure to keep an eye on the serving utensils, too – a larger serving spoon can see you dish up 15% more food that if you had used a smaller spoon.

12.  Wear tight clothes

Skinny jeans or other items of clothing that fit you snugly are a great device for avoiding overeating. It’s extremely uncomfortable trying to sit and move in tight clothes when your stomach is almost bursting out. Your waist circumference is also a great indicator of your risk of developing ill health or disease.

13.  Cut laps at the shopping centre

Christmas shopping cannot be avoided, so work with it. Throw on the joggers, and pace your way down your shopping list. Bonus points for parking in the furthest spot from the supermarket entrance – in fact, this should be your goal every time you shop.

14.  Get enough shut-eye

With all the partying, don’t forget the importance of sleep. Sleep is time for your body to rest and repair, and inadequate sleep can interfere with your internal body clock. Growing research shows a link between a lack of sleep and weight-gain, type 2 diabetes, heart disease and an increased risk of accidents. Aim for between 7–8 hours sleep each night.

15.  Use tall, skinny glasses

Reduce the amount of kilojoules you drink by choosing tall, skinny glasses. A study by Brian Wansink, a US professor in consumer behaviour and nutritional science, found that people pour 20–30% more alcohol into wide, short tumblers than tall slender glasses holding the same volume. Similar results have also been found when pouring breakfast juice.

16.  Use (wo)man power

Burn kilojoules in the kitchen by preparing your Christmas meals from scratch. Make your own mince tarts or cranberry sauce. Not only will you burn kilojoules while you cook, you’ll get a fantastic sense of accomplishment and will save money too. For extra fun, involve the whole family.

17.  Take some ‘me’ time

Remain sane throughout December by taking time out to relax and revive. Once a week, schedule in some alone time. You’ll feel much better for it.

18.  Eat your favourite Christmas foods

Enjoying your favourite Christmas foods is a must! Indulge in the mince tarts, tantalise your taste buds with the trifle and crunch through the crackle. Chocolates, lollies and chips are available all year round so don’t go crazy – limit yourself to 1–2 of your favourites, then leave the rest for someone else.

19.  Absorb the fat

If all the finger-food at the party is deep-fried or dripping in oil, grab a few napkins and dab the food dry. Removing some of the excess fat will remove some of the kilojoules, too. Need proof that this works? Have a good look at the napkin when you’re done – all that fat could be in your stomach instead.

20.  Be prepared

Go to the party with a plan. Your plan should include the number of drinks you wish to drink, an idea of the food you intend to eat, and the intention of enjoying the company more than the food. You don’t have to be obsessive, but some forward planning can help you manage your weight and control alcohol consumption.

21.  Don’t let one bad meal ruin your week

Don’t let one big meal or an over-indulgent party derail your health for the rest of the week (or year!). The key to maintaining good health is to get back on track from the very next meal. If you’ve had a massive lunch, have a salad or omelette for dinner. If you’ve had too much to drink, resist the fry-up for breakfast and get back on track with some wholegrain toast and fruit. One meal isn’t enough to make your clothes tighter, whereas a whole week of bad eating really can have an impact.

– See more at: http://www.healthyfoodguide.com.au/articles/2008/december/christmas-survival-guide-maintain-your-health#sthash.lfQmTtiG.dpuf

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

November 24, 2015

exercise tonic

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.

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.