Posts Tagged ‘Healthy Inspiratons Coffs Harbour’

Healthy Inspirations Recipe of the Week – Avocado burgers

January 19, 2017

hi

These burgers look perfectly normal but pack a surprise – an avocado filling. Enjoy them with your favourite salads. Serves 8

Ingredients

1 kg minced beef
2 Tbsp black pepper
2 tsp salt
1 lemon, zest & juice of 1/2 lemon
2 ripe avocados, peeled and pit removed
1 cup sun-dried tomatoes, well drained

Method

  1. Preheat BBQ or grill to medium-high. Combine the beef, pepper, 1 tsp salt and lemon zest in a large mixing bowl. Mix well and form into thin patties, all the same size.
  2. In another mixing bowl, combine the avocados, sun-dried tomatoes, lemon juice and the remaining salt. Mash the avocado and mix the ingredients well until smooth.
  3. Place the avocado mixture onto half of the patties, and top each with another patty. Pinch the edges of your patties together to seal.
  4. BBQ or grill for about 6-8 minutes per side.
  5. Allow the burgers to rest for 10 minutes and then serve with the remaining avocado mixture and a salad.
Advertisements

One Accessible Morning Practice to Launch our Day

August 21, 2016

newday

Every morning is a fresh start. No mistakes have been made; nothing has gone “wrong.”

We get a blank slate every single morning of our lives.

The way we begin can determine our mood for the rest of the day, essentially dictating our conversations, actions and overall attitude.

The Maasai tribe of Tanzania greet each other every morning not by asking, “How did you sleep?” but rather, “How did you wake?” implying that yes, we are in control of how we handle the good, the bad and the annoying—every morning.

For those of us who occasionally wake up on “the wrong side of the bed,” we are in fact making a decision about whether or not we want to use that as an excuse for an ensuing bad mood for the remainder of our waking hours.

Everyone I know starts their day in a different way.

Some people get up and immediately jump on Facebook or Instagram to see what overnight love they received. Others wake up and switch on the news first thing (which, let’s face it, isn’t going to put us in a good mood these days), and others wake up ungodly early to run 10 miles while it’s still dark outside.

One friend of mine who lives in New York City even went so far as to downsize in space, but pay more rent, so as just to have the tiniest balcony where she could stand in the morning, looking over her neighborhood while sipping tea, knowing that she needs those few minutes of quiet time to take on the day and the big city.

For me, traveling for work and being on location a couple times each month, every morning is completely different. I’ve learned to create a morning ritual for which country, time zone and sleeping arrangement don’t matter.

I could be waking up next to a camel in a desert camp of Morocco, on the floor of a bus station in Bolivia or beneath the down comforter of the Kempinski Resort in Jordan—and still I’ll be able to start my mornings the same way.

It’s simple: I disconnect in order to reconnect.

I put my phone on airplane mode before I go to sleep, so when my alarm goes off in the morning, I’m not distracted by any notifications.

After I turn off the alarm, I put my phone away for the next hour, leaving technology to be dealt with after I’ve had “me” time. (The idea is to disconnect from all screens or devices so that we can reconnect with ourselves.)

Some people may use this time to pray, journal, color or do a few sun salutations. There are many ways we can push the reset button.

Personally, I use this time to observe nature. Wherever I am in the world, I will go outside and sit. If outside isn’t available for some reason, I’ll sit in front of a window.

I begin by greeting the world, paying deliberate attention to whatever birds, trees or wind are surrounding me as I address the earth with,

“Good morning Pacha Mama. I acknowledge you. I appreciate you. I respect you. And I will do everything in my power to protect you and treat you right today.” 

Then I sit, with the intention being fully present for 15 to 20 minutes.

Some days it’s easier to meditate than others. Sometimes my eyes stay closed for only 10 seconds—and some days for 10 minutes. If meditation doesn’t come easily that day, it becomes a “morning of awareness,” where I close my eyes and just listen to the sounds around me. If my eyes continue to drift open, I allow it. For me, observing the world of natural beauty around me instills a feeling of peace.

I believe we can all get this same peace from morning quiet time.

In this current age of pervasive technological availability, I have found it critical to my mental health, daily attitude and personal and professional relationships to consciously disconnect from screens at the start of the day.

Choosing to disconnect from digital buzz allows space for internal clarity and calm. For one hour every morning, we can consciously reconnect with ourselves before launching into the day.

Author: Elizabeth Gottwald
Article sourced here: http://www.elephantjournal.com/2016/08/one-accessible-morning-practice-to-launch-our-day/

Glen Barnett discusses Exercise as Medicine

August 2, 2016

exercise-is-medicine

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

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

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

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

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

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

 

Healthy Inspirations Recipe of the Week – Beef Rogan Josh

July 28, 2016

hi

hi

Glen Barnett discusses Coordination

July 12, 2016

fitness-components-25-728

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 practice 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.

 

*Grow*Thrive*Blossom*

July 5, 2016

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

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

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

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

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

 

Coffs Coast Health Club eNews – July 2016

July 4, 2016

H-4qHSRmeW5UpSZ8jzZq4A-aJuHbq6wvsdBMmXZ5vxo

Members & Guests Christmas In July Party
christmas in July
Come & join us for some FUN & FRIVOLITY, good food & fabulous company! We love catching up with all of our members & this year we are combining both Toormina & Moonee Club Communities to DOUBLE THE FUN! We have even arranged a courtesy bus for trips both north and south if you wish to indulge.

When: Saturday 16th July
Where: Greenhouse Tavern
Time: 12.30pm until 2.30pm
Food: A yummy lunch of hot and cold finger and cocktail food, pizza, healthy wraps and cheese and fruit platters, followed by a famously delicious Wicked Berries cake!
Drinks: from the bar
Tickets: Available from reception at the clubs or call Toormina on

6658 6222 or Moonee on 6653 6122. Only $15 per adult & $5 per child

A Warm Apple Pie (with Cream) Welcome to our New Dietitian Katie Drury

one stopAre you confused by nutrition? Do you find it difficult to choose the right foods for your health needs? Struggling to lose weight or managing allergies and intolerances? If so, it’s time you got the support you need from our accredited Dietitian.

Katie can help you with:
• Diabetes: if you are newly diagnosed, have irregular blood glucose levels or if you have recently had your medication changed.
• Heart problems: if you have high cholesterol, high triglycerides and/or high blood pressure.
• Allergies: if you suspect food allergies or intolerances i.e. suffering chronic abdominal discomfort, bloating, constipation, diarrhoea.
• Weight loss or unintentional weight loss & poor appetite.
• Sports nutrition if you’re seeking to increase your athletic performance.

Mid North Coast Physio are offering 5 FREE assessments with Katie to help you reach your health goals and discover a happier, healthier version of you. Call 1300 27 37 47 NOW to secure your FREE assessment before they run out!

Tips To Stay Warm In Class This Winter Workout Season

polar bearAs the weather gets cooler we can be tempted to sleep through our alarm in the morning and stay under the doona, or head straight home after a long cold day at work but it is important for your health and well-being that you continue exercising right through the Winter months. In order to boost your immune system, maintain your fitness and keep your mind happy and active, regular exercise is essential.

1. It is warmer inside the gym than it is outside and your favourite class is going to get you hot and sweaty but make sure that you wear layers to and from the club so that your muscles stay warm.  Remove the layers as you warm up during class and then add them back on as you cool off.
2. Hydration is very important and although you may not feel as thirsty when it is cold you need to ensure that you drink before, during and after class.
3. Allow a little extra time before class to warm up on a piece of cardio equipment or by doing some dynamic stretching.  Warming the muscles up adequately will prevent injury.
4. Put your favourite classes in your diary at the start of the week and commit to those work outs like you would any other appointment.
5. If you are finding that you are hitting the snooze button too often why not try leaving your alarm on the other side of the bedroom. Once you are up to switch it off you are up for the day.
6. If you are attending an early morning class lay your workout gear out ready for you to slip in to straight away or even sleep in your gear. If you are heading to the gym after work make sure you have everything in your car ready to go so there is no temptation to head home for any reason before heading to your class.

The great thing about group exercise is that you get to sweat it out with other people who are motivated, inspired and pushed by your instructor.  So don’t hibernate this winter – get in to the club and get warm while you get fitter, stronger and healthier.

The Power of NanoPro Versus Standard Protein Supplements

nanopro

We 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.

The benefits of NanoPro include:
• 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. Coffs Coast Health Club is the exclusive stockist of NanoPro & right now at both Toormina & Moonee, we are offering it for only $79 until SOLD OUT ~ SAVE OVER 10%!

Coffs Harbour Running Festival Training Program

runningfest.png
Are you getting ready for the Coffs Harbour 10km Fun Run? Glen Barnett is running a training program for Beginners to participate in the 10km fun run.

The 9 week program provides all the coaching and support you need to compete in the Coffs Harbour 10km on 4 September 2016! Starting on the 6th July this program will give you what you need to make the distance.

The mid-week session on the track will focus on:
– General fitness
– Breathing technique
– Core strength
– Injury prevention

On Saturdays we do a ‘long run’, and the distances increase as the program progresses. At this distance session we will focus on:
– Pacing and race strategy
– Distance “in your legs”
– Mental focus
– Running form
– Building up endurance

On top of the group sessions there will be a specific day by day training guide which outlines what you should be doing every day to help you be your very best on race day. Cost is only $50 p/week via direct debit or $420 upfront. Contact Glen directly on 0411037097 or glen@coffscoasthc.com.au to book your spot.bsc

40% OFF Women’s BSC Body Active Viper Range

Bodyscience Body Active Viper Collection has been Designed and made in Australia. The limited edition Viper Collection is hand crafted from Bsc’s unique high performance compression fabric. Together with the one of a kind luxe snake skin print in dark shades create an ultra-flattering sexy look on all body types. Available at the Moonee Club reception or call them on 6653 6122.

Short Term Workout Options for Friends and 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 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 the clubs or call Toormina on 6658 6222 or Moonee on 6653 6122 to take advantage of these offers for a limited time.

Have Your Say & WIN FREE Personal Training

saytowinWin a FREE Personal Training or Weight Loss Consultation by telling us what you need!

We are passionate about helping you succeed with your health and fitness goals, so to make sure we are delivering what you need to achieve your goals, please click the link below to have your say. This survey is brought to you by our Coffs Coast Personal Trainers and our Healthy Inspirations Weight Loss Coaches. You can fill out the survey anonymously or add your details at the end to go into a draw to win a FREE Personal Training or Weight Loss Consultation. This survey is only open until 17th July with the draw taking place the very next day. What you waiting for? Go for it! https://www.surveymonkey.com/r/BK7V2BW

snowfit

images
Our mailing address is:
Coffs Coast Health Club
Link Indoor Leisure Centre, 600B Hogbin Dr, Toormina
Moonee Marketplace, 2B Moonee Beach Rd, Moonee Beach
Coffs Coast, NSW 2452 & 2450
Australia

Coffs Coast Health Club eNews – June 2016

June 5, 2016

H-4qHSRmeW5UpSZ8jzZq4A-aJuHbq6wvsdBMmXZ5vxo

JOIN NOW & GET 30 DAYS FREE!
We all know that Summer bodies are made in Winter, so now is the time to get started on that Summer body. If you are not yet a member of our fabulous little community health club with our tremendous trainers & magnificent members… then what are you waiting for?

If you are already a member, then you know how much fun we have and surely you save-money-travel-photo-cchave friends or family members that you want as a training buddy. Jump on board in June with any 12 month pay-as-you-go membership and SAVE over $200 by avoiding the joining fee, getting a free personal training session and not paying for membership until 30 days after you get started.

Call or email your favourite club now to book in and get started, as we only have 50 of these special offer memberships available per club.
Moonee on 6653 6122 or email moonee@coffscoasthc.com.au
Toormina on 6658 6222 or email toormina@coffscoasthc.com.au

Coffs Coast Academy of Sport – High Performance Program for 9-12yr olds!


Far too many talented sports people both young & old miss out on achieving their goals due to a lack of resources & finances but Coffs Coast Health Club (CCHC) & Mid North Coast Physiotherapy & Sports Injury Clinic (MNCPSIC) have joined forces to address these problems via the Coffs Coast Academy of Sport.

Both businesses provide heavily subsidised health club memberships, physiotherapy, massage therapy, strength & conditioning training, personal training, team training, exercise physiology, sports science, nutritional advice, weight loss programs, supplements, merchandise & group exercise classes to assist our local heroes to be the best that they can be.

Previous & current members to benefit from this academy include but are not limited to Nathan Quinn (Rally Racing), Emma de Groot (Golf), Billy Kean (Surfing), Jemma Scotford (Ice Hockey), Tamika Saxby (Squash), Blake Kelly (Basketball), Sawtell Boardriders Club, Boambee Football Club, Sawtell/Toormina AFL Club, Sawtell Rugby League Club, Coffs Harbour Rugby Union Club, Coffs Harbour Netball Club and many more…

Starting today Wednesday 1st June at 4.15pm on Fitzroy Oval (next to the Coffs Memorial Pool), Josh Ward who is one of the Academy’s Exercise Scientists will be running a weekly High Performance Program (HPP) for 9-12year olds. The idea of this program is to develop speed, strength & endurance in a safe environment, so anyone attending needs to be at least an intermediate level of general fitness. As it is a subsidised program powered by CCHC & MNCPSIC the cost will only be $50 per person for the 5 weekly sessions before the June school holidays.

The HPP has limited places available due to the nature of the training & bookings will be taken on a first in, first served basis.
Please call Duncan directly on 0411 103 867 or email
duncan@coffscoasthc.com.au for further information & bookings.

New Music & New Moves in Group Exercise Classes!


We will be bringing all the latest moves and music to your favourite Les Mills classes this month when we celebrate the new releases. Launch classes are always lots of FUN and they will all be team taught by our enthusiastic and dedicated instructors. The theme for these launches is to celebrate the AMAZING music that inspires and motivates us while we workout.
SUPER SATURDAY at TOORMINA – 18th June PUMP 7.30am ATTACK 8.30am CYCLE 8.30am BALANCE 9.30am
MONDAY MADNESS at MOONEE – 20th June PUMP 6.00am BALANCE 9.30am ATTACK 5.30pm
Come dressed in your favourite bands t-shirt or dress as a rock star and you just may WIN a PRIZE! Bring a friend for FREE to all class launches and show them why you love your LES MILLS classes so much!

YOGA JUNE 2016

New Sunday Winter Timetable & Opening Hours for Toormina!
You asked and we listened…. Our new Winter club opening hours at TOORMINA on a Sunday are now 3–6pm with PUMP starting at 3.30pm and BALANCE starting at 4.30pm. This means you can get your Sunday afternoon workout in before heading home warm, energised and ready to prepare for the week ahead.
Grab a new timetable for your fridge next time you are in the club or look it up online at http://www.coffscoasthc.com.au

FREE Community Seminar – Your Nutrition Questions Answered! Q&A!
MNC-Logo-CMYK-Large

Katie Drury has just joined the Mid North Coast Physiotherapy & Sports Injury Clinic’s stable of health professionals & the members of Coffs Coast Health Club are the ones that are set to benefit! Having access to an on site, fully qualified Dietitian can help you achieve all of your goals faster no matter how complex they are. Why not take advantage of Katie’s FREE upcoming seminars & get to meet her in person.
ID-10069240
Where: Coffs Coast Health Club Moonee When: 6.30-7.30pm on Mon 27th June RSVP: by 26th June
Bookings: Coffs Coast Health Club Moonee reception or 6653 6122

Where: Coffs Coast Health Club Toormina When: 6.30-7.30pm on Tue 28th June RSVP: by 27th June
Bookings: Coffs Coast Health Club Toormina reception or 6658 6222

A better life through better nutrition! #askdietitiankatie

FREE Services for Fitness Passport Members!
Fitness-Passport
For the month of June all Fitness Passport members can select their choice of a complimentary personal training service. below Choose from: • A Weight Loss Consultation with a Healthy Inspirations Weight Loss Coach • An Individualised Program designed for either strength gain, muscle, muscular endurance or flexibility • A Health Check to test your Body Fat Levels, Water Levels and Body Mass Index Call or email your favourite club now to book in and get started, as we have a limited number of services available per club.
Moonee on 6653 6122 or email moonee@coffscoasthc.com.au
Toormina on 6658 6222 or email toormina@coffscoasthc.com.au

Stock Up While You Can with Healthy Inspirations Proti Powder!
Proti clearance

Healthy Inspirations have overstocked on their popular Proti Powders and need to shift them asap. Proti is the health supplement of choice for our lucky clients on the Healthy Inspirations Weight Loss Program but is available for anyone to purchase.
The specially formulated Proti Powder serves as a great in-between meal, snack or protein top up. It is also regularly used in cooking & can create some amazing protein balls. Featuring fantastic flavours like Chocolate Swirl, Vanilla Crème or Choc Orange – they wont last long.
Exclusive to Coffs Coast Health Club Toormina & Moonee, these 600g tubs are now available for ONLY $44 until stocks run out.

Fresh Healthy Meals Taste Testing with Mr Intolerables!
Mr Intolerables car

What is Mr Intolerable’s? We are all about delivering fresh, healthy, meals that are full of flavour whilst also accommodating common food intolerances such as gluten, dairy, eggs, nuts, meat, seafood and FODMAP’s. Order your meals by 5pm and we will cook your meal to order and deliver it to your work or the gym in time for lunch on the next business day.

Check out http://www.mrintolerables.com.au for more information and use coupon code COFFSCOASTHC for $2 off every main meal ordered throughout June.

You can also come see us at the Toormina gym on Wednesday 15 June from 5pm to 8pm and try some samples for free.

Enrol To Become a Personal Trainer & #livetheptlife!
Coffs Coast Health Club CENEX logo gray

Live your dream in 2016! The fitness industry is booming. With an increased focus on health and fitness there is unprecedented growth and demand for high quality personal trainers and fitness professionals.
Get qualified and learn in the regions most awarded health club, from the regions most experienced personal trainers. Our very own Daniel Tempest is taking applications right now for the next Personal training course and with ONLY a few positions left in the June course, your time is running out to turn your dream into reality.
Book an appointment with Campus Manager Dan on 0432 579 221 for further information!

Queens Birthday Opening Hours!
queens-birthday

Enjoy your Queen’s Birthday Public Holiday, experience the great outdoors & spend some quality time with quality people on Monday 13th June, as both clubs will be unsupervised.

All 24/7 members have the freedom to access the club at anytime to workout on their terms with their 24/7 keytag.
Speak to reception to find out if your membership allows you 24/7 access & if not, its only a $2 per week upgrade…

images
Invite your friends for a FREE TRIAL & grab yourself a new training buddy!
Sincerely,
Your CCHC Team

Glen Barnett discusses the Hamstring Muscles

May 24, 2016

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

Level 1

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

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

Level 2

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

Level 3

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

Call Glen or Jacqui on 66586222 for more information.

 

 

 

4 Signs It’s Time to Change Your Workout Routine

March 20, 2016

boredLady
When you started a regular exercise program, whether to lose weight or improve your overall health, your enthusiasm and motivation were high. Even though exercise wasn’t the most exciting activity you had experienced, you began feeling better and seeing results from your hard work. You managed to get yourself out of bed early, to squeeze in a little gym time each day, and stick to your plan without much effort.

But then slowly, the novelty began to wear off. You started finding reasons to sleep in and found “better” things to do with your time. Then before you realized it, you had missed a whole week and your drive to continue was missing in action. Is this common scenario just another motivation issue? Probably not. Could something else be getting in the way of the excitement and effectiveness of your previously-rewarding workouts? The answer is yes! Luckily, you can learn to identify the signs that it’s time to shake-up your workout routine so you can remain consistent and enthusiastic about exercise. Here are four of the most common signs and what you can do to get back on track:

Top 4 Signs Your Workout Isn’t Working

1. Your workout bores you.
You used to like walking on the treadmill, so why do you dread your workout each day? It’s easy to get bored if you stick with the same routine for too long. Sometimes it helps to add variety to your walks. For example, try taking your workout outside, adding speed intervals, putting new music on your iPod or bringing a friend along. If all of that isn’t enough, then maybe it’s time to try a new activity. Perhaps you’ve always wanted to try biking or are interested in a new class at your local gym. Change can help keep your workouts fun and interesting, giving you something to look forward to. And that is exactly what will keep you coming back for more.

2. Your workout isn’t giving you results anymore.
Someone who does the same activity all the time is likely to plateau much sooner than someone who varies her workouts. Just as you can get bored by always doing the same exercises, your body can also adapt to these exercises so that they don’t offer the same benefits that they once did. A little variety might be just the thing you need to get the scale moving again or bust through that strength plateau. “Variety” means either changing something about your current routine (adding speed, distance, hills, resistance, etc.) or trying a totally different activity. If you like some consistency and don’t want to change your workout each time you hit the gym, change your routine at least every 4-8 weeks (this includes incorporating changes to both your cardio and strength training exercises). This will keep your muscles challenged, your body guessing, and the results coming!

3. Your workout leaves you more tired and sore than before.
Exercise should give you more energy, not leave you feeling run down. If you’re feeling overly tired or perpetually sore, you could be over training. Your body needs time for rest and recovery. It is during this down time that you build strength and endurance by allowing your muscles to rebuild and repair. If you don’t give your body ample recovery time, you’ll become weaker instead of stronger. If you have been overtraining, your first priority should be rest. You might need up to a week off to recharge mentally and physically. Once you are feeling better, start back slowly. Reevaluate your workout program and find ways to make changes that will prevent this from happening again.

4. Your workout is no longer challenging.
Running a 10-minute mile, for example, becomes easier as time goes on. If your workouts aren’t challenging you any more, it can be helpful to wear a heart rate monitor. Your heart rate will change over time as you become more fit. By using a heart rate monitor, you’ll know to change up or intensify your routine, and ensure that you’re working in your target heart rate zone. Challenging your body improves your fitness level and can also provide a sense of accomplishment as you become stronger and work toward your goals.

Changing your workout routine whenever these signs arise will help keep your motivation high as you work to improve your fitness level. The key is to pay close attention to how you’re feeling both physically and mentally. Exercise shouldn’t be a chore that you dread, but something that makes you feel good about yourself!

Article sourced from: http://www.sparkpeople.com/resource/fitness_articles.asp?id=874