Posts Tagged ‘#coffscoasthealthclub’

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.

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Coffs Coast Health Club eNews – November 2015

November 1, 2015
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SAVE $$$ & Help Tackle Domestic Violence This November!
WhiteRibbonIf you or anyone you know joins Coffs Coast Health Club before the end of November they WILL CHOOSE THEIR OWN JOINING FEE! Pay as little or as much as you like with the whole donation going to the white ribbon foundation!

We know it can be hard to motivate yourself to exercise during November but it’s a hell of a lot easier if you’re doing it with someone. Training buddies can help keep you accountable, motivate you, keep you on track & provide a social relief when working out. That’s why we are also giving TWO WEEKS FREEimmediately to any current member that refers a friend that joins. 

If there is ever a time to keep up your training, burn those excess chocolate calories or start on a new workout regime its NOW! The offers are only valid to the first 50 people that join on any 12 month pay as you go membership in 

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November, so move fast…

Call 6658 6222, email chris
@coffscoasthc.com.au or just drop in & join up.

SHARE THIS OFFER with everyone & remember to tell them to let us know you referred them so you can get 2 WEEKS FREE.
 
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Our Massage Therapists want to Loosen You Up!

smile compressWhy try to fight through pain and muscle tightness to try and reach your fitness goals?  Remedial massage can be the solution you need to feel relaxed, loose and ready to enjoy life again.

At Coffs Coast Health Club you are blessed to have the services of Ange and Riana to look after your body and keep you feeling great.  Massage is too often seen as a luxury, rather than important maintenance for the body to keep moving well.  You rarely miss servicing your car as you understand the importance of having it running well – your body is no difference.  It needs 

photoregular maintenance to ensure it is firing on all cylinders, mean you can work, train and play pain free with a lower risk of injury.

Ange has been a much loved member of the Coffs Coast Health Club team in the Toormina club for a long time, providing the highest quality remedial massage to get the best outcomes for her many clients.  You also now have access to Riana Begg in Toormina to provide the same quality service you have come to expect.  Riana has worked with Mid North Coast Physio for the past 12 months since relocating from the South Coast and brings a range of skills in massage, yoga instruction and is currently completing a degree in Health and Rehab Science through Charles Sturt University.  

With this much talent in Toormina – what are you waiting for?!

As a special offer for the first 20 people, you can receive an hour massage for the price of 30mins.  To book, call NOW on 1300 27 37 47 to secure one of these special deals.  You could be pain free and feeling great in no time at all!

 
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Annual Outdoor Balance Class!

BalanceIt’s that time of the year again when we take Coffs Coast Health Club’s Saturday morning Balance class outdoors to Sawtell’s Southern Headland.

 

Last years event was again a huge success with over 80 participants & a beautiful morning to remember. Balance classes are a combination of yoga, tai chi & pilates incorporating strength, flexibility, balance & relaxation exercises. Participating in this class while overlooking the ocean & whales frolicking in the background is a simply amazing experience.

Bring as many friends as possible, a yoga mat or towel, drink bottle, a donation for White Ribbon & remember to dress in white to support this fantastic cause www.whiteribbon.org.au

Who:     All members & their invited guests

When:   Saturday 21st November at 9am, we wanted you to have enough time to get there after the 7.30am pump class

Where:  Sawtell Headland, off Boronia St, Sawtell

As a SPECIAL BONUS, anyone that joins the club on the day can choose their own joining fee (normally $149) & we will donate the entire amount to White Ribbon

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Get a Head Start on Your Christmas Pudding!

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Coffs Coast Health Club Personal Trainers are offering you the opportunity to get a head start on your Christmas Pudding (belly) by taking advantage of their 3 x 30minute Personal Training Sessions for ONLY $99!  
 
This offer is only available for November and sessions must be finished by Christmas Eve.
 
Call 6658 6222 or Glen directly on 0411 037 097 to organise your sessions today!
 
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Annual Members & Guests Christmas Party!

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We wait all year for this night! Come & join us for a night of fun, frivolity, good food, great company and fantastic music…
 
When:                 Friday 27th November
Time:                  6.30pm – 10ish
Where:                Sawtell Surf Life Saving Club
Entertainment:    Ben Francis – an amazing local musician
Dress:                 Party Clothes
Cost:                   $30 each 

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BYO alcohol and other drinks. Tickets are limited, so book now at reception!
 
Lucky door prizes, Team Member of the Year, Member of the Year, Most frequent visitor to Coffs Coast Health Club and other prizes and giveaways.
 
Entree:               
Starters served on platters…from the fabulous Spare Chef Catering Company!
Mezze with House made Dips, Cider Poached Chorizo Sausage, Marinated 
Fetta, Artichokes and Olives with Pita Wedges 

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Vietnamese Rice Paper Rolls with Nam Jim Sauce
Grilled Haloumi and Vegetable Skewers with Lemon and Parsley Gremolata
 
Main Course served in individual Noodle Boxes…
Mediterranean Salad with Char Grilled Chicken, Lemon and Olive Oil Dressing
Sweet Potato, Chick Pea and Baby Spinach with Tandoori Yoghurt
Thai Beef Salad with Asian Slaw and Rice Noodles, Nam Jim Dressing
 
Dessert…. a delicious and indulgent CAKE
 
 
Call 6658 6222 or pop on in to reception to reserve your spot today!
 
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The Power of NanoPro as opposed to standard protein supplements!

NanoProWe all know that protein is an essential nutrient for the human body, but how do you know which protein is best? We’ve got you covered. Our EXCLUSIVE NanoPro takes protein to a whole new level. It is not just for muscles, it’s a full body internal tissue repair system that helps heal the entire body from the inside, out.

 

Product Benefits:

•           The highest bioavailability of any Protein supplement on the market

•           Increase lean muscle and bone mass

•           Speed recovery time from exercise, injury, illness, or surgery

•           Reduce injuries related to working out

•           Help maintain a trim, fat-burning, lean body mass

•           Stabilize blood sugar and blood lipid levels

•           Healthy appetite regulation

•           Supports low carb diets

•           Cellular detoxification and protection

•           Healthy heart, brain, bones, organs, tissue repair

•           Support a balanced immune system

 

NanoPro protein is truly a quantum leap in functional food nutrition that provides optimal health benefits. We are currently offering 10% OFF both Chocolate & Vanilla NanoPro but be quick because there are no limits on how many one person can buy & it’s first in best dressed. Don’t miss out!

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Jacqui’s Fundraising Update!

stars-tv-slideONLY 14 DAYS LEFT until the big Dance For Cancer event (14th November Cex Club) and the excitement is building! Keep your eyes peeled as over the next few weeks there will be a Facebook Auction set up, to raffle off prizes from local friends and businesses that have been super generous to donate to this FANTASTIC cause! All prizes will also be posted to the Coffs Coast Health Club Facebook page so make sure you jump over and like the page to stay up to date with everything!

BUT WAIT THERE’S MORE! Amazing Personal Trainer Jenny Morrall has chosen to raise funds for the Cancer Council by getting a massive 50cm 

chopped off her beautiful hair, to be made into a wig for someone going through cancer treatments, on Thursday 12th November at the Business Women’s Network breakfast at Opal Cove resort www.bwn.org.au/events.php .  

 

If you’d like to sponsor Jenny and support my fundraising, please donate through my Everyday Heroes page https://everydayhero.com.au/event/starsofcoffscoast2015 

Jenny has created a facebook page to help you show support! Make sure you remember to donate as every dollar counts! www.facebook.com/Jennys-Hair-Donation-for-the-Stars-1493875944240545/?fref=ts

 
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Short Term Workout Options for Friends & Family!

ShortTermDo 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/baby boomer only $10, incl access during all supervised hours

Week Pass – adult only $29, student/baby boomer only $19, incl access during all supervised hours

Summer Holiday Student Membership – only $14 p/w min.4 weeks, incl access during all hours 24/7. The 24/7 access keytag must also be purchased for $29 at time of joining (SAVE $149)

Simply see reception or call 6658 6222 to take advantage of these offers for a limited time.

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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.

But I Thought All Yoga Was Therapeutic?

October 25, 2015

On the intelligence of varied movement.

Yoga practice, tree concept for your design

As we were moving slowly and consciously through a series of poses in a yoga therapy session last week, a 69-year-old client of mine who had practiced asana off and on for 40 years noted the difference between yoga therapy and the typical group classes she’d been to in the past, exclaiming, “No wonder I don’t attend classes anymore! It doesn’t make sense for me to do what they are doing. And I thought all yoga was therapeutic!”

What we came to understand in her session was that many of the poses, instructions, and approaches to fitness that she was encountering in her local yoga classes were aggravating her conditions rather than alleviating them. Was this just because she was no longer 25? Not at all—I’ve seen the same kind of overuse and repetitive strain in people in their twenties, and even in teenagers. But for some reason, it’s a common belief that yoga is exempt from the rules of cross-training and diversity of movement.

Injury has now become so much a part of yoga practice that it is widely accepted as inevitable. I recently came across a Facebook post written by a self-described “yoga teacher/mentor” this week that illustrates this prevalence perfectly. Her words (directed to her students) were, to this effect: “We’ve been through so much together, so many changes. I’ve seen some of you become mothers, others retire, we’ve ripped hamstrings and blown shoulders…” My mouth fell open. Since when are torn hamstrings and injured shoulders a normal, accepted part of the yoga experience? Memorable, yes, but something to look back on with nostalgia?? Somehow I don’t think that sages of yoga would agree, since yogis ascribe to the same rule of ahimsa as do medical doctors—first, do no harm.

Injury has now become so much a part of yoga practice that it is widely accepted as inevitable.

More and more, doctors are offering referrals to yoga classes, and teachers and students alike must be aware of what that means. Within the medical community, there is a growing sense of trust in yoga and in yoga teachers. My classes at a hospital, and my private lessons and therapy sessions, were full of doctors, nurses, physical and occupational therapists, and their families. Many of these medical professionals even chose to go through yoga teacher training programs so that they would have new options to offer their patients.

The issue is that to most people, a “yoga class” means a “follow the leader,” and includes the same 20 or so poses in every class. Some of them might feel good, like the reclining bent-knee-over-straight-leg twist that makes your back pop every time. This type of twist is actually destabilizing for your lumbar joints and can lead to later arthritis or sciatic nerve issues. Is it really worth it then? And while it may be momentarily empowering to kick up into headstand so you can say “I got that pose,” what about the nagging neck pain the next morning? Or maybe you love the achievement of full lotus but are noticing knee pain. Thankfully, there are other poses out there—poses that may make you stronger and more flexible. But discovering those poses takes time and demands attention to the specific needs of your body.

To see why a “one-size-fits-all” approach to yoga can be problematic, let’s look at the outline of a standard yoga class. A standard yoga class starts with some kind of warm-up. This, in my opinion, is the most important part of the class. Exploring your tightness du jour, breathing into a more supple ease in the morning, or de-stressing at the end of the day is why most students say they come to class. If left to our own devices, many of us might choose to spend anywhere from 20 minutes to an entire class doing cat/cow variations and all the core work and delicious hamstring and shoulder stretches we want. But the next thing we know, we are up and into sun salutes (or a comparable vinyasa) because the fitness class model demands that unless we sweat, we aren’t “doing yoga.”

In my private work, more than three-fourths of my diverse clients are unable to benefit their current physical state very much by doing “sun salutes” as they know them. Their backs are rounded in forward folds, their knees locked in downward dog, and their heads flung back as they grasp for backbends by straining upward. A chaturanga is a belly flop with shoulders wailing in misery, and stepping forward from downdog is an arduous and pretty embarrassing process. They hate these sun salutes but have done them religiously—thinking they were required in yoga practice and therefore must be good for them. With new or untrained teachers especially, sun salutes often take up a good amount of class time, as they may not be aware of other ways to generate heat.

In my private work, more than three-fourths of my diverse clients are unable to benefit their current physical state very much by doing “sun salutes” as they know them.

Next comes standing poses. Despite the fact that even students who have practiced for years have alignment epiphanies when they raise the surface at which they practice, in your average class, modifications with a chair or other high surface are almost never offered for standing postures like triangle. If the agile teacher and the other students are using no props, it could be embarrassing to pull out a chair—especially if the student is young, or older but wanting to appear strong and healthy.

After a few standing poses, many yoga classes include some sort of inversion, often much too difficult for those lacking core and arm strength. More experienced teachers will give some helpful modifications, since falling out of an upside-down pose can look pretty scary (as are lawsuits). Poses like legs-up-the-wall (or legs-up-a-chair) are wonderful, accessible inversions. And for those with more arm strength, a handstand or forearm balance is actually less risky than a headstand or unsupported neck-smashing shoulderstand. But even so, practitioners often eschew the simple poses in favor of more dramatic or “classical” postures. While inversions can be very beneficial for the body and mood, keeping your head and neck safe is an essential part of the practice!

The backbending part of class is excellent for many people, and a well-aligned bridge or locust can be quite strengthening. But when the other students start jamming stiff arms into full cobras, or teachers lift students into full wheels so that everyone “gets there,” many practitioners feel pressured to do things for which their own bodies will suffer (both now and later).

Twists can be the most subtle and luscious of asanas when approached in an informed and exploratory fashion. But a ”get it done” mentality takes much of the sweetness out of the twist. Going for a popping “adjustment” or squeezing excessively to “wring out toxins” promotes an aggressive approach to the spinal movement. In actuality, it is the breath that promotes the “detox,” not the twists “flushing the organs with new blood.” Of course, gentle twisting can help to calm the nervous system and keep the spine mobile. Popping is not always a good thing, though, and may set you up for joint problems down the line.

In many classes, there tends to be a similar approach to forward folds, which should be calming, soothing, strengthening, and lengthening poses. The “If you are more flexible, do ____” cue becomes a punishment to those whose natural suppleness (or lack thereof) may not meet their own expectations. They begin pulling and tugging themselves forward with rounded lumbar spines. When you consider the sitting that most of us do all day, why would collapsing and squeezing our spinal discs be a good plan?

Along the same lines, you’ll probably also find the ubiquitous “hip opener” in most classes. These are beneficial to a degree and may feel good to tightly clenched buttocks—but when overpracticed without good core strength and a countering squeeze from the outer thighs, they can cause instability of the hip joint. My motto is “Don’t feed the pigeon,” especially if it’s a fat spacious pigeon with way too much entitlement. In other words, if the pose feels too easy, the student needs to strengthen the muscles around the joint rather than increase a passive stretch. Loosen what’s too tight, tighten what’s too loose.

Along with warm-ups, shavasana relaxation has the opportunity to be a particularly healing part of yoga class, especially when attention is given to diaphragmatic breathing. In fact, some really great teachers add a sprinkling of “stop, breathe, and pay attention” practice throughout their classes, or start class with a centering resting pose. It is in the moments of resting that our minds and bodies download what we have practiced. Without the stopping and resting, the autonomic nervous system can’t assimilate the deeper benefits. Conscious rest provides a training ground for keeping us calm in all of life’s stressful situations.

What I’m talking about is yoga as a healing modality—not just for weight loss or “detox,” or to firm buttocks or perform impressive postures. I had one yoga therapy client who really understood the difference. She said, “I am here for the therapy, the process that happens in the breath and mind and body. I also do fitness yoga, a vigorous power flow, because I don’t like running!” She practiced yoga as therapy, along with yoga as fitness, and did not confuse the two.

If a healthy person with a clear mind and good joints and muscles takes vigorous classes to stay fit, good for them. But they need to vary their movements and be aware of the pitfalls of some repetitive actions too. A repetitive strain injury (RSI)like carpal tunnel syndrome is an “injury to the musculoskeletal and nervous systems that may be caused by repetitive tasks, forceful exertions, vibrations, mechanical compression, or sustained or awkward positions.” How many awkward positions do we assume repeatedly in yoga classes, especially in vinyasa? (Think weight supported on hands, neck thrust back.) How many times per week? Or if you are a teacher, how many times per day?

If you are unsure about how to practice therapeutically, it may be good to visit a well-recommended yoga therapist or experienced teacher who can map out some areas where you need strength practices, and others where you need to focus on flexibility. Consulting with the International Association of Yoga Therapists (IAYT) for trained therapists in your area may be helpful. Most importantly, a trained professional can observe how you breathe during yoga and help you to modify the speed and intensity of your practice accordingly. This type of help will give the prospective or long-term yogi more confidence in how to practice in general. Remember, the poses and breathing techniques we choose to practice may lower pain levels and help with range of motion, but it’s how we practice them that can change our lives.

I’m not offering these thoughts to frighten students or keep them away from classes they love. But how many times must we ignore the pinches we feel around the tops of our thighbones, or the lower back twinges in straight-leg forward folds? How many times must we continue to lower to chaturanga when it hurts our shoulders? When we “do it anyway” (just like going for a third cocktail or chocolate pie bender), we will pay for it sooner or later.

If you attend classes because you love them, consider trying the simpler “beginner’s” options for awhile. Go to your knees in plank pose, or skip the deep backbends even if you think you can do them—then add gradually from there. Ask yourself: Is this uncomfortable? Is my breath ragged? Am I stressed or anxious when I try this? If a teacher pushes you to ever-harder movements that result in pain, or won’t let you modify a pose, look for a new class.

If a teacher pushes you to ever-harder movements that result in pain, or won’t let you modify a pose, look for a new class.

My personal preference is to let my yoga be sweet yoga, and take a long walk (with attention to alignment!) if I want fitness. My “sweet” practice includes different strong asana every day, along with plenty of TLC. My body has been at this awhile and rewires well with some intense focused poses; this may be the case for you as well.

The home remedy I suggest for anyone is to be more playful in your practice—to breathe and stretch in joyful ways that generate a sense of openness in your body. Historically, before the development of asana as we know it, yogis simply moved to link the circuits in their energetic systems. They would then “breathe life” into these shapes. In fact, Tandava (Indian sacred dance) and Qigong both evolved out of playful, wise, joyful movement combined with breath.

Start on the floor on your belly or back and just see what your breath is doing; then move your way into cat-like stretches—not necessarily a yoga pose, but stretching to feel better and to connect with deeper breathing into tight areas. And when you discover the yoga postures that give you space, allow you to breathe deeper “into” constricted areas of your body, and leave you feeling refreshed, practice them! Practice them in a spirit of exploration.

Swami Rama of the Himalayas, a spiritual scientist and remarkable scholar of the mind/body connection, likewise encouraged his students to be like scientists in exploring the body and energetic system. But no good laboratory research is done without variables or by allowing oneself to damage the equipment. Explore and learn your strengths and weaknesses, and vary what you are doing physically. Only a mad scientist does the same thing over and over and expects a different result.

Article sourced here:  https://yogainternational.com/article/view/but-i-thought-all-yoga-was-therapeutic?utm_content=bufferd420f&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer
Written by:   BETH SPINDLER

Healthy Inspirations Recipe of the Week – Chicken with Coconut Curry Coating

October 22, 2015

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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 Tips for the Ageing

October 6, 2015

Senior woman weighing self on scale

Saddle bags, bum bags and love handles – yep weight gain, and weight gain as we age can creep up on us just like those old undies we love to wear.

Reasons can be:  hormonal changes, high kj diet, decreased activity, stressful living, medical conditions and medications. Below (and next week) are some of the lifestyle changes you can look at to help stop the weight gain and improve the weightloss.

First separate being active and exercising.  Being active means you use the stairs, not the escalator, you park further away and walk to your appointments, you choose to move more and sit less.

Exercising is specific activities and times during your day and week that you set aside to do something  that will increase your heart rate, blood flow, breathing and effort level.

Note  the difference.  Write down under the headings of Active and Exercise,  what you do.  On another piece of paper take it further by writing down one side,  the word Active then below that the word Exercise.

Across the top of that page write the days of the week.  Now go through and tick which days you do Exercise and how long your are exercising and across the Active section tick how many times during each day you are active eg tick  for every active activity like scrubbing floors, taking the stairs, washing the car.

This will give you an idea of just how much you are moving in your life.  Think back to other times in your life when you weighed less.  Were you moving more then on a day to day basis?

Using opportunities to be active every day and exercising a minimum of 30minutes on most days will pay off.   Think back to your parents or grandparents day, they  probably didn’t need to have set exercising sessions, because they were far more active than we are.  Technology has made us less physical,  lazier, fatter and sicker.

Use this scale to perceive how vigorously you exercise:

  • 1 to 10 with 10 being the hardest section of your exercise.
  • 1-4  low exercise, you may be warming up; very comfortable
  • 5-6 moderate exercise, you can still talk or sing,
  • 7-8 is vigorous activity your heart rate is high and talking is a difficult.
  • 9-10 probably means you may be exercising too hard especially if you are feeling sick, lightheaded or can’t talk.
  • Exercise between levels 7-8 but increase the intensity atleast 3 times during your 30minute session. Making sure you finish your session slowing steadily down to a 1-4 before stopping.  Always check with your doctor before starting a new fitness program.

Next week,  what else you can do to tap into weight loss for older adults.

These are tried and true tips from us to you.  If you can’t wait until next week’s next tip, or you’d like a free session call Glen or Jacqui at Coffs Coast Health Club on 66586222

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.

Healthy Inspirations Recipe of the Week – “Chicken Larb Kai”

September 24, 2015

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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