With the Coffs Coast firmly on the radar of elite national sports teams and competitions of all types, local and visiting NRL fans are excited for the return of the Cronulla Sharks and Gold Coast Titans. After a brilliant night of football, last year’s fans are keen for a repeat match on Saturday 18 June 2022.

In a joint partnership the NSW Government, the NRL, Coffs Harbour City Council and the Cronulla Sharks have come together to make this happen and further cement the Coffs Coast as the Sharks’ ‘home away from home’.

Coffs Harbour Mayor Councillor Paul Amos said: “We are thrilled yet again to host another Sharks home game at our brilliant C.ex Coffs International Stadium and further cement our position as the regional sporting capital of Australia.

“The Sharks were super keen to come back here to play the Titans after their successful clash in 2021, and that’s a testament to the fantastic facilities that we provide here, and the staff that run them.

“We can’t wait to deliver once again for our community and visitors.”

Member for Coffs Harbour Gurmesh Singh said he is thrilled the NSW Government has provided $100,000 to Coffs Harbour City Council for the delivery of this sporting extravaganza. “The Regional Events Acceleration Fund boosts local economies like ours by supporting the growth of existing
events and attracting new major domestic and international ones,” Mr Singh said. “I know footy fans across our city, and far beyond, are looking forward to the 2022 NRL Telstra Premiership fixture between Cronulla Sharks and Gold Coast Titans. I can’t wait to see this exciting re-match bring the bumper crowds back to C.ex Coffs International Stadium.”

Dino Mezzatesta Group CEO of Cronulla Sharks adds: “The game in 2021 was a wonderful experience for our players, members and fans and for the NSW North Coast community and we expect nothing different this time around.

“We were embraced by the local Council, community and rugby league supporters of the region last season which made the decision to return an easy one, with taking this game to Coffs giving us the opportunity to again showcase our club and the NRL to a regional audience.

“The Sharks are now invested in the Coffs Coast area as it allows us to expand our brand, we are keen to grow what has become a solid supporter base and further develop our partnerships in community programs in the region. It is also very pleasing to see that all indications are there will be plenty of Sharks members and supporters from Sydney travelling up to enjoy the game as well as everything the NSW North coast has to offer.”

Tickets go on sale via Ticketek from 9am on 22 April.

The post National Rugby League Returns to Coffs Harbour! appeared first on Coastbeat.

“Think of it like an exercise program – the more regularly you work out, the better result you will have,” says Kimberley Duck, skin expert and endota educator. “Regular facials or massage treatments will continue to boost cell renewal and release stress in the body.” Right now, if you buy four treatments you will receive the fifth treatment for free.

When: Now…for a limited time 
Where: endota Spa, shop 127, Level 1 Coffs Central

https://endotaspa.com.au/coffs-harbour

The post Spa treatment Special – Coffs Harbour appeared first on Coastbeat.

Does this sound familiar?

After years of false starts, you’ve finally established a diet and exercise plan that’s not only varied and fun but clearly benefiting your mind and body. Workouts are no longer the chore they once were and the food you eat is providing you with an abundance of energy and optimism. All of a sudden, the COVID-19 pandemic sweeps across the globe and life as we know it grinds to a halt. Your local gym has closed its doors, the outdoor fitness group has stopped meeting and your mind is beginning to wander to some dark places.

Stay positive!

Coffs Harbour based personal trainer and nutrition coach Jenna Ferreira says while uncertainty reigns, it’s important to look for the positives in the current situation.

“Doing that has led to a massive mind shift for me and also for my clients,” she explains. “While we need to change and adapt, we’re still able to move our bodies each day – whether that’s at home or outside.”

Jenna stresses the importance of using movement and exercise as a tool to keep our heads in check. Scientists are increasingly finding that regular exercise has an effect on our mental wellbeing, with many studies looking at the relationship between physical exertion and mental illness. While there are clearly a few obstacles in the way right now, it’s not an excuse to drop the ball and go back to square one. The answer? Home workouts.

“You don’t need to have all of the professional equipment to be able to get in a good workout at home,” Jenna promises. “You can always use things that you have around the house like a backpack filled with cans of food or your own body weight.”

Latest posts

• Walk Me Through It: New England National Park
• Daniel Hend, Mural Master
• Countdown to Clarence Valley Camp Oven Festival
• Whale Comp Winners Announced
• Art at Coffs Central

Jenna assures us that a home workout can be fun and accessible for the whole family. Check out her sample workout below:

4 Rounds – Lower Body

Squats x 15

Backward lunges (alternating leg) x 15

Squat jumps x 15

4 Rounds – Upper Body

Push-ups (knees or toes) x 15

Tricep dips (using lounge or chair) x 15

Plank shoulder taps (plank position alternating arm to opposite shoulder tap – on knees or toes) 10 each side.

Core Strength

Crunches x 10

Each side oblique twists x 10

Hover – Challenge yourself to hold as long as you can. Use a timer and each time you do this, challenge yourself to hold the hover a little longer.

Nutrition

Diet and exercise go hand in hand, but for many, nutrition is our Achilles heel. As we learn to live with social distancing restrictions, more and more people are turning to their fridges and pantries to find comfort and relieve boredom. Jenna recommends mindfulness as a way to combat this.

“Check in with yourself and make sure you’re not just eating because you’re bored,” she suggests. “Enjoy every mouthful, chew slowly and appreciate your food.”

Jenna says it’s important to drink plenty of water and include herbal teas between meals. Protein and fibre also have important roles to play.

“Protein is our number one macronutrient and including it in each meal will help keep you satisfied.” 

Jenna’s favourite go-to macronutrients:

Protein – Tofu, tempeh, chicken, turkey, steak, fish, legumes, eggs.

Carbohydrates – sweet potato, pumpkin, rice, corn thins, vegetables and fruits.

Fats – avocados, oils and nuts. 

Jenna Ferreira Health & Fitness creates online nutrition and training programs that bring life balance and promote the enjoyment of all foods. Home training programs are tailored to suit each client and can be designed with or without equipment, to help you stay fit and strong through these challenging times.

Read our previous interview with Jenna here.

Follow Jenna on Instagram and Facebook or call her on 0421 526 921 for more information.

The post A Coffs Coast personal trainer tells you how to maintain a healthy mind and body with this home workout appeared first on Coastbeat.

Here is our guide to creating your own haven with some extra advice from Holly Jackson from endota spa on the Coffs Coast.

Time to disconnect

Part of the appeal of visiting a day spa is that you are able to disconnect from the outside world – even just for a short while. Tip number one for Holly is to turn your phone off or place it somewhere else in the house so it won’t be a distraction.

Holly Jackson from endota spa

Set the scene

Before launching into any treatment, it’s vital to take a moment to unwind. Carve out a quiet area for yourself where you can sit and decompress for a few minutes. Sip on a glass of water or herbal tea and just be still. endota have an organic rosehip tea full of antioxidants which will give your skin a radiant appearance.

Where should you set your home day spa?

Holly suggests finding a nook where you are at peace, whether that be outdoors or inside your home, find a spot with limited distractions.

If indoors, such as your bedroom or bathroom, ensure the room is low-lit and light a beautiful, scented candle for warming ambience. endota recommends their signature blend soy candle – the patchouli is grounding and the ylang ylang will awaken your senses.

Having your playlist of soothing sounds ready to go also works for some whilst others prefer no noise at all.

Set an intention

Set an intention – write this down if that suits you. Holly and the endota team use a crystal grid to harness each other’s energies and aspirations when they come together. (A crystal grid is a pattern created from crystals with the energy of the crystals used to manifest goals and intentions). Holly suggests repeating your mantra and enjoying the peace within yourself in your own space.

Treat yourself

One of the best things about a visit to a day spa is perusing the menu of glorious facial and massage options but there are also DIY options to consider…

Facial Mask

Holly suggests cleansing your skin and placing a facial mask on. For this time of the year she recommends a product that is full of fatty acids and omegas to deeply replenish any lost moisture which will assist in the prevention of wrinkles for a youthful, dewy glow. The endota Intense Moisture mask can be left on the skin for an intense treatment.

Body Brushing

To boost your energy levels and get your glow on, try dry body brushing. Healthy living celebrities swear by its benefits. Massaging from top to toe with a dry body brush helps to stimulate the lymphatic system which can, in turn, help to invigorate the skin.

Body Scrubs

Body scrubs are also a great option for an at home pamper session. Consider making your own body scrub by mixing brown sugar, white sugar and olive oil. Add a few drops of vanilla extract for a scrub that smells good enough to eat or jump aboard the popular coffee scrub trend by mixing coffee grounds, white or brown sugar and coconut oil into a paste.

Find what works

Spa treatments are luxe largely because of the quality products they use. Adopt this philosophy and take the time to research what you’re putting on your face and body. The range of at-home treatments available now is extensive – sheet masks, eye masks and lip masks are all easy to use and give your skin an injection of nourishing goodness.

Have a post-treatment spa routine

Given that you’ve spent so much time trying to relax, don’t just abruptly end it by switching on the lights and instantly checking your emails or scrolling through Instagram – take a moment to ease yourself back into your day and to savour the feeling of being nourished and rejuvenated.

Why it matters

Holly says that creating a haven is what endota spa Coffs Harbour are all about. She hopes everyone who visits leaves their thoughts and worries at the door and then can truly switch off and thoroughly enjoy their gorgeous treatments. Holly believes recharging your body is vital and that people often need to disconnect to reconnect. She strongly encourages everyone to find a little time every day to enjoy some stillness…. even just 15 minutes or so. Meditation is a great way to do that.

For all endota spa locations or to purchase their quality products see their website

The post How to create a day spa at home appeared first on Coastbeat.

Here are six reasons to not only dispel the myth but encourage you to get lifting too.

1. You Will Burn More Calories

Yes, cardio burns more calories than strength training during a 30-minute session. However, lifting weights burns more calories overall. It all goes back to building muscle. It takes more calories for your body to maintain muscle cells than it does to maintain fat cells. So, by lifting weights and adding more lean muscle, you’ll boost your metabolism, thereby making your body more efficient at burning fat.

2. You Will Maintain Muscle

From the age of 30, women start to lose muscle. Over a lifetime, this can equate to an average loss of 22% of their total muscle mass and unfortunately, this void often gets replaced with fat. Did you know that 1kg of fat takes up 18% more space than 1kg of muscle, so the number may go down on the scales, but the dress size may go up.

As we get older it becomes even more important to keep up strength training on a regular basis. For best results, I recommend two to three full-body strength workouts per week with some kind of cardiovascular exercise on other days to keep your heart strong. Remember, the heart is an essential muscle too.

3. You Will Build Stronger Bones

Lifting weights is your best defence against osteoporosis. Osteoporosis Australia estimates that by 2022, there will be 2.07 million older people in NSW and the ACT with low bone mass – that’s a 26% increase from 2012 figures. This rise in low bone mass particularly impacts women but men account for 13% of these figures so it’s evident that we all need to keep up strength training. When you lift weights, you engage muscles that pull on the tendons which in turn pull on the bones. This added stress makes bones stronger.

4. Your Heart Will Be Healthier

It may seem counter-intuitive that weightlifting lowers blood pressure given that your blood pressure goes up during and immediately after your strength session, but research shows that weights are a powerful way to protect your heart in the long run.

When muscles contract, blood is pushed back up to the heart. The heart then recirculates this oxygenated blood back to the muscles which gives the circulatory system a better workout because the oxygen expenditure is more intense. Additionally, maintaining lean muscle mass enables you to do more work overall, further enhancing this effect.

5. You Will Strengthen Your Brain

Muscles strengthen both your body and your brain. Think of your brain as the central processing unit; nerve fibres from the brain run down the spinal cord and branch out in networks to every skeletal muscle that moves, like wires connected to light bulbs and outlets in your home. By learning new movement patterns and replicating existing patterns, you’ll only strengthen these connections.

6. You Will Be Happier and Less Stressed

Weight training also has the power to release pleasure through endorphins, those feel-good chemicals in your brain. A 2018 study (by JAMA Psychiatry) analysed over 30 experiments relating to weight training and depression. The results showed that strength training led to improvements across the board in depressive symptoms such as low mood, a loss of interest in activities and feelings of worthlessness.

So, what are you waiting for ladies (and fellas)? Put your health first and implement strength training into your fitness routine.

For guidance call me on 0431 141 701, pop into the gym at Moonee Market or find me on Facebook @jenloufit

The post Health and fitness – why it’s important for women to lift weights appeared first on Coastbeat.

Cb: In late October, you presented a Nutrition and Wellness Day at the Bonville Golf Resort. You brought together respected health practitioners who focussed on the elements of a balanced lifestyle: fitness, nutrition and mental health. What was your aim?

Jenna Ferreira: I wanted to teach people how to live a balanced lifestyle. In this industry and in the age of social media, people have the wrong idea about health and fitness. There are so many fad diets – from juice cleanses to cutting carbohydrates – so I want to teach people that they can live a balanced lifestyle and stop classifying food as either good or bad. We shouldn’t have to deprive ourselves. When I put this workshop together, I wanted the focus to be on nutrition. Although training is important, before that even happens, we have to get our nutrition right. You can never out-train a bad diet.

Attendees at the Nutrition and Wellness Day at Bonville Golf Resort

It’s all in the label

Cb: There’s so much confusion around diet and nutrition. Every day another social media star is telling us what to eat, what to cut from our diets and how the latest superfood will change the game.

JF: A good place to start is reading labels on food – the ingredients but also the macronutrients. That’s protein, fats and carbohydrates but also fibre intake as well. It’s teaching people about food and how to read labels and it just goes from there. My clients learn so much about their food and we work to stop that binge eating cycle and the thought patterns that say all carbohydrates are bad or they must starve themselves until midday.

Cb: I must admit, I jumped on the ‘starve yourself until midday’ bandwagon. What are your thoughts on intermittent fasting?

JF: Fad diets are not sustainable. I want to see people making life-long sustainable changes. Your body needs food every single day in order to function. Otherwise, your body starts shutting down. This is especially an issue for women. So personally, I’d stay well clear of any fad diet like that. I believe in a balanced lifestyle that includes all foods. I’m all about making sure we’re getting the right macronutrients for our bodies.

Get moving

Cb: How much exercise do we really need? 

JF: Every single human has a certain number of calories that they burn naturally each day and that’s based on age, scale weight, height, muscle mass and the level of activity they do on a daily basis. This is called Non-Exercise Activity Thermogenesis. A coach or trainer can figure out how many calories their client needs to consume and burn each day.

For the average person, I’d advise going for a walk most days and getting into the gym about three days a week. I highly recommend weight training when at the gym, and then adding a brisk walk.

Cb: What if you don’t like the gym?

JF: You don’t have to have a gym membership in order to train. I have lots of clients who train at home and just use their body weight instead of additional weights. You can train outside as well. People in Coffs Harbour are so lucky! We have so many outdoor trainers and classes. I’m sure the same is true all along the coast. You certainly don’t have to be inside a gym to get moving and create healthy habits. Read the Coastbeat article about great outdoor fitness activities this summer.

From the ocean to the beach or garden, here on the coast we can enjoy fun fitness activities outdoors

The power of the mind

Cb: How does mental health fit in?

JF: In the pyramid of nutrition and training, the very first thing that comes into play is stress and sleep. If you don’t have stress and sleep under control then there’s no way you’re going to get your nutrition and training right.

You must aim to balance your stress and sleep. That may mean spending less time on social media or considering the people you’re spending time with and asking whether they’re good or bad for your mindset. How do they make you feel? Is your workplace stressing you out? You need to find those stress points that are causing these issues.

If your sleep patterns and stress patterns are all over the place, it will take a huge toll on the body. Our body will not respond well unless those two are underway. A lot of people report feeling stressed but there are definitely ways to make that better. I use and encourage my clients to try meditation apps like Headspace.

I recommend psychologists, too. I think every person should speak to one at some point in their life. I’ve seen clients experience amazing transformations and they’ve been very thankful. There’s no need to be embarrassed at all.

New year, new me?

Cb: Summer has just begun and it’s typically a time when people go to drastic lengths to try to lose weight or change their diet.

JF: If we can focus on creating a balanced lifestyle where we’re not restricting things, it’s so much healthier, not only for the body but the mind. The focus should be on overall health and it shouldn’t matter if you have a wedding or a birthday coming up.

Don’t worry about ‘New Year, New Me’. I don’t like that approach because come the end of January, people tend to blow it out of the park and get so disappointed that they didn’t follow through on their plans.

We say to people, don’t train because you hate your body. Don’t eat chicken and broccoli because you want to lose weight. How about focussing on the fuel you’re putting into your body that will give you lots of energy throughout the day? Why not actually be thankful that your body is capable of doing a set of squats or push-ups? If we can think like that instead of, “Oh it’s summer, I need to fit into a bikini” and deprive ourselves of food, then we can avoid the vicious cycle.

Next, Jenna is looking to host an overseas retreat with yoga as one of the key focus areas

Cb: Excellent advice. Where can people learn more? Any other wellness days planned?

JF: The recent workshop here in Coffs was amazing! It sold out and I had great feedback. My next project is to run my own retreat overseas. The focus will be on nutrition, training, yoga, and meditation. You can keep up to date via my Instagram and Facebook.

The post Health and Wholeness appeared first on Coastbeat.

We caught up with owners, Leah Daniels and Kirsten Jackson-Baldwin to discuss their business journey so far…

Coastbeat: Congratulations on celebrating your 2^nd birthday last month. In brief, how you would sum up the past two years?

Leah and Kirsten: We feel lucky to have created an incredible opportunity for ourselves, filled with hard work and rewarding experiences. We’re also very grateful to be working in a field that we feel so passionate about and we acknowledge that daily with our amazing team who have been with us from the beginning.

Cb: Starting a business, especially with a friend, can be fraught with complications. Were you nervous about taking that leap of faith with Nourished Earth?

L & K: Many advised us not to go down that road as statistically, friends and business don’t mix but we had been colleagues previously and knew we worked successfully together. We’re so glad we went into partnership; we’ve not looked back as business partners and we continue to be great friends.

Leah & Kirsten hope to create a long-lasting legacy of health for the community

Cb: Since opening you’ve branched into online sales and extended the store to create rooms for consultations and beauty treatments such as facials and massages. Was this always part of the plan?

L & K: Yes, it was always something we had envisaged and we’re really happy with the progression of Nourished Earth. Our beauty rooms have been so warmly received by locals and visitors alike.

Our online store is trading with some amazing feedback, particularly with online bookings for our Spa, Massage and Naturopathic Consolations. Initially, it was just the website, but we have now migrated into a Facebook and Instagram store. Our current promotions ending on June 30th include free shipping with no minimum purchase.

The beauty rooms have been warmly welcomed by locals and visitors alike

Cb: You’re in an industry that’s always evolving. How do you stay ahead of the curve?

L & K: By listening to our customers and doing our best to meet their needs. We’re constantly active in upskilling ourselves and our staff by attending natural health seminars and having health professionals work with us and our customers with our ever popular in-store workshops.

Cb: It’s Winter. Can you share with us some tips for avoiding getting sick this season?

We’d be happy to…

1. Stay hydrated. It’s really important to stay hydrated at all times. I can appreciate that drinking cold water isn’t overly appealing when the temperature drops so a great alternative is to opt for herbal teas and warm water instead. These will both up your water intake and assist your cells to stay strong.
2. Take a probiotic every day. This can be done a number of ways such as adding one of our natural probiotic concentrates to your water, taking a probiotic capsule or powder or by consuming a number of fermented foods.
3. Take supplements. Regularly taking one of our great range of anti-viral, anti-bacterial immune boosting supplements will protect you and your family from colds and flu this Winter and help build your immune system.
4. Have a well-balanced diet. Incorporating an array of fruits, vegetables, protein and broths will allow you to maintain optimal health. Limiting sugar will also boost your immune system and help you get a better night’s sleep.

Incorporating plenty of fruit and vegetables into your diet is one way to maintain optimal health

Cb:What’s great about being in business in this part of the world? And raising your kids here?

The Coffs Harbour region is a great place to implement and maintain a work/family life balance. When first starting a business, you spend most of your time and energy on the business, but our partnership has allowed us to juggle both family and work with ease.

Cb: I know from chatting to you before that you both love what you’re doing and in opening Nourished Earth you’ve realised a long-held dream. What’s next? 

L & K: We hope to continue enjoying the amazing journey that we’re on and create a long-lasting legacy of health for our family, friends and community.

Thanks so much to you both for your time.

After more expert advice? See terrific home remedies from Leah and Kirsten right here. Visit them in store at Nourished Earth, Moonee Market or online.

The post Behind the scenes with Nourished Earth, health superstore appeared first on Coastbeat.

Today, my job involves heading to the brand new endota Coffs Harbour for a facial treatment, a tough gig! The last facial I had was ten years ago when I endured one hour of what felt like sandpaper being rubbed over my face, before emerging looking like an angry tomato. Fortunately, the minute I step into the beautifully furnished endota spa, I know I’m in for a dramatically different experience.

Business partners Holly and mum, Lurrene

Holly Jackson, the lovely co-owner of endota Coffs Harbour and Port Macquarie, greets me as I arrive, offering me a mug of lemongrass tea. She lets me know that I’ll be treated to the ‘Surrender’ spa package, a delicious 75-minute facial/massage combo. Yes please!

Holly describes the treatment as a ‘sensory journey’ involving a jade stone massage to “help infuse the serums and assist with lymphatic drainage” and a scalp massage, followed by a foot rub.

Looking around the beautiful new spa, it’s clear that attention to detail is a high priority for endota. According to Holly, the company focuses on natural ingredients and self-healing and has formulated its own cutting-edge products that deeply nourish the skin, including an Organics line (which will be used for my treatment) and a New Age range that harnesses the latest technology to soften the aging process.

‘Surrender’ facial with jade rollers

Before the treatment begins, therapist Emma tests my skin and informs me that it is “quite dehydrated”. After 36 years in the sun and a couple of morning espressos, this information doesn’t surprise me. She then allows me to choose my own essential oil from a tantalising line-up. I select ‘calm’ and settle in for a relaxing morning.

The treatment begins with a back and shoulder rub, finished off with warm jade stones and a jade roller, which feels heavenly – even better than a hot stone massage. Following a beautiful foot rub, it’s facial time. As Emma cleanses, exfoliates and moisturises my skin, I enjoy the delightfully cooling sensation and fresh cucumber aroma – no sandpaper in sight! She finishes the facial by gently running cool jade stones over my skin. I could seriously get used to this.

Interior of endota spa, Coffs Central

After an invigorating scalp massage, it’s time for the treatment to end. Emma performs another reading of my skin and informs me that its hydration levels have significantly improved. To be honest, I can feel it. She hands me a sample of my chosen essential oil and a card with an inspirational quote on it, and I skip off to meet my husband for lunch, feeling like a new woman.

Considering myself a facial convert, I know where I’ll visit next time I want to relax.

Visit endota spa Port Macquarie at 40 Williams Street, Port Macquarie. Ph) 6584 7888. Visit endota spa Coffs Harbour on Level 1 of Coffs Central. Ph) 6638 9430

The post Surrender at endota spa appeared first on Coastbeat.

Here are my Top 5 Summer Fitness Activities;

Ocean Swimming: Water temperature, waves, currents and the ever-changing weather all play a part in ocean swimming. Swimming is one of the most effective ways to blast those calories this Summer. Your total calorie burn depends on the stroke you choose. Whether you splash around burning 400 calories an hour or expend 748 calories per hour perfecting your butterfly stroke, all swimming burns calories. I consider Coffs Jetty Beach the best local spot for beginners.

Beach Running: Running is already one of the best cardio exercises for maximum calorie burn. Running at six-minutes per kilometre (10kph) burns an average of 300-400 calories per half hour of exercise, meaning that an hour-long run this Summer can easily torch 800 calories! Plus, running on the beach increases lower body strength and conditioning. Diggers Beach is one of my favourite locations for an early morning run.

Surfing: Depending on the time of day, the strength of the current, and size and speed of the waves, the intensity of surfing can vary. If you are new to this, get yourself to one of the many amazing surf schools on the coast. In general, this activity burns up to 400 calories per hour and you can work on that summer tan while you’re at it! The coastline offers endless choices for top surfing spots. Locally, I’m a fan of Emerald Beach.

Stand Up Paddleboarding (SUP): Test your balance with this amazing core workout at one of our many creeks and beaches. This is a great family friendly activity too. As SUP involves balancing on a board on the water, your core muscles need to be working overtime to steady yourself. You can burn 305-430 calories leisurely paddling in an hour. I would suggest Moonee Creek or Coffs Creek for this fun workout.

Beach Frisbee: Who remembers ‘Ultimate Frisbee’? Don’t underestimate this small plastic disk! And it’s not just for kids. A 60-minute game of Frisbee will burn about 600-700 calories. It has also just been recognised by the International Olympic Committee and is eligible for the 2024 Olympics. So get yourself out there and start training!

About Jen

Jen is a personal trainer at Coffs Coast Health Club. She moved to Australia from the UK in early 2018. Originally a teacher, Jen retrained as a personal trainer to combine her passion for education and fitness and to diversify her career. Jen’s love of fitness stems from her background as a long-distance runner. Her training style involves high intensity, functional and strength training.

For more info see www.coffscoasthc.com.au

The post The Summer Burn appeared first on Coastbeat.

Jen McCulloch

Time Planning. Remember – failing to plan is planning to fail!

Use a diary to plan out your week. This includes work, family time, food shopping, housework (yawn) and time for yourself and your fitness.

Allocating time for exercise is essential. Ensure that those around you are aware of the time you have set aside for fitness. I use the calendar on my phone to stay on track and dedicate an hour each day to exercise.

Consistency

Consistency is the key. Once you’ve set aside time, stick to it. Setting the alarm a little earlier may seem crazy but lighter mornings will help ease the pain. Mornings are a great time to add some extra movement to your day, be it a beach walk or gym session. Exercise improves your mood by releasing endorphins – the happy hormone. Incorporating activity into your morning will help propel you through the day, whatever it may throw at you.

Freshen Things Up

Spring Cleaning your home helps clear the mind and healthy eating starts with a well-organised kitchen. Should you find yourself in an eating rut, remove temptation by getting rid of unhealthy food stocked in your fridge or pantry. Having healthy and nutritious meals readily available makes everything easier.

Get Strong with Weights

Lifting weights is one of the best ways to lose fat and firm up the body. Muscle requires more calories than fat which means you burn significantly more calories, even when resting. Weighted exercise is also proven to increase bone density to help ward off diseases like osteoporosis in later life.

Start with working the larger muscle groups like your chest, back and legs with exercises like Squats (with barbell and dumbbells), Leg Press, Chest Press and Seated Row.

Make your body expensive in terms of its calorie expenditure and stronger to take on all day-to-day challenges. Talk to a personal trainer about a resistance program or look for a group class that incorporates weighted exercises.

Increase your NEAT (Non-Exercise Activity Thermogenesis)

Many of us commonly believe that losing those extra kilos and feeling fitter only comes from added gym time but the best way to lose weight and keep it off is to make simple everyday changes.

Here are some examples: walk instead of drive, take the stairs and not the lift (a bit trickier on the coast where high rises are few and far between), go for a walk during your lunch break, up the pace when you’re doing housework, clean the car by hand, move around regularly through the work day rather than being sedentary all day.

Meal Planning

After the cool wintery weather, we often get used to eating more than we need. Start Spring by being mindful of portion sizes and set yourself a meal plan for the week. Make sure there are healthy snacks readily available when you get home from work or the gym – you’ll be less likely to make mistakes with your diet. I use takeaway tubs to portion out food. A handy hint: use portion sizes on package and recipes as a guideline. I also pin my meal planner to the fridge.

Start by making small changes and hopefully they will become habitual in no time at all. It’s the activity that you add to your daily routine that will be particularly beneficial in the long-term.

Jen is a personal trainer at Coffs Coast Health Club. She moved to Australia from the UK earlier this year. Originally a teacher, Jen retrained as a personal trainer to combine her passion for education and fitness and to diversify her career. Jen’s love of fitness stems from her background as a long-distance runner. Her training style involves high intensity, functional and strength training.

Coffs Coast Health Club has two locations – Toormina & Moonee Market

The post Get Fit Tips appeared first on Coastbeat.