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Fitness Events for Motivation

  • By Coast Fitness
  • 13 Apr, 2016

Motivate your training with a Fitness Event

Coast Events

Coast Fitness is  encouraging our members to get together to challenge and enjoy some events.   We have registered at Team in Miss Muddy on the 20 August 2016.  Please see reception for more details on how to join our team for a great day with the girls!!!

Setting goals of any type is a great way to motivate you to work harder and stay focused. This is especially true when it comes to fitness and health as it gives us an extra incentive to push ourselves outside our comfort zone, get out of bed in the early hours, or hit the gym after work rather than collapsing on the couch.

One of the most exciting fitness goals to set is finding that big event that will really make you stretch your limits and achieve something great - perhaps something you’ve never done before, or something you never even dreamed possible! This could be anything from a 5km fun run, to the half marathon at the City to Surf or even a full ironman competition. There are heaps of great challenges around, it is just a matter of picking one that interests you, and that you feel will drive you to be better than you’ve been before. What better time than now to pick your next challenge?

Selecting your Challenge

Picking a big event gives you a something to look forward to and allows you to plan for your success. 

We are lucky enough to have all sorts of big sporting events and activities available to us, from the Green Island Swim to triathlons and surf lifesaving, paddle boarding, endurance riding and trail running. There are also many multi-sport events and obstacle races such as Tough Mudder. Find something you love doing and use it to train for something big! Anything is possible when we put our minds to it. 

Whatever it is that you choose to participate in, the big race or event has to excite you, inspire you and push you to keep going when the going gets tough. Because it will get tough! Whether it is picking a new place to travel to for the big race, or catching up with old friends, an aspect of excitement will always help you through those moments when you feel like giving up. So make it something big that you can’t take your eyes off!

Of course, your goal needs to be attainable and realistic - two very important aspects of the goal setting process. A holiday to New York is not cheap and required that I took time away from work and other commitments to get there. Timing is everything, and if you pick a big event some months in the future, you can really plan and prepare and if travel is needed, you have time to take that all into consideration. Travelling for big events can be fantastic, and also get to spend time exploring a new city and treating yourself after the race is over. But if you choose to travel, give yourself time and plan ahead. Be organised in booking your accommodation and flights - things can get very expensive the closer you get to a big event! Give yourself at least a few days in the new city or location to adapt to the new surroundings, stretch your legs and get your sleeping patterns in order. Travelling internationally for an event is a huge deal, so make the most of it and give yourself the best chance at achieving your goal as possible.

Also worth considering is joining a group or team who are entering an event together. Training and connecting with others who share similar goals is a fantastic way to stay motivated and support one another to achieve. Participating for a good cause is a great way to start, and using the event as a fundraiser for a charity that you are passionate about will give you inspiration, and you’ll get loads of encouragement from your friends and family. 

Choose something that excites you, something that will continue to motivate you even in the toughest of times, and get a group of friends together so you can support and encourage each other along the way.

Planning and Preparation

So, you’ve picked your event! Awesome!! Now it is time to sit down and think seriously about what you want to achieve, and how you’re going to achieve it. In other words, figure out a realistic goal for the event, and then nut out a training program that will allow you to make this a reality.

Goal setting can be daunting, but a great way to make sure you get to your end goal, is to break it down into mini goals along the way.  For example,  train for a 42 kilometer race,  set smaller races - 5km, 10km, half marathon - to complete in the lead up to the main event. This makes everything seem a bit less impossible. Each month, set a new target, whether it to be run further, faster or more hills to challenge you. At the end of each small challenge, you are well on your way to the end result and you can feel a sense of achievement at each point.  If you need help engage a personal trainer.

Planning is also about keeping your mind and body in check. You need to set your training schedule to ensure that you are fit enough to achieve your goals, but you also don’t want to get bored along the way, or you’ll lose all motivation.  Make sure you include some fun and different training sessions into your program. Try new things - water sports, team sports and other outdoor activities can be just the cure for a boring training regime and get your mojo back! Cross train to prevent injury and ensure your whole body is strong and ready for the challenge ahead.  Set new challenges for your body and mind and make the process enjoyable.

Planning for a big race or event is as much about mental preparation and focus as it is about physical preparation and commitment. Make sure you give yourself the time you need to really focus on the race, set a mental plan for race day and visualise your success. It is proven that visualisation and mental preparedness can be as important as the physical training in preparing for a physical challenge. On the day of the event, there will be many moments where your success will depend on mind over matter, so train your brain to deal with this situation, and it will be a whole lot easier when you are out there in the race!

Of course planning and preparation must consider your physical limits and requirements. Train your body gradually over time, build up strength and speed and endurance. This is crucial in prevention of injury, and will ensure you are building strong foundations for sustainable fitness and health. It is no good training too hard too soon, only to become injured and all your hard work will be for nothing. Slow and steady, look after your body and give it time to recover and become stronger.

Other important factors include nutrition and hydration, while training, in the lead up to the event, and on race day. These considerations are different for every individual and should be assessed over time to find what works best for you and how you should best fuel and hydrate your body.  Take notice of how your body responds to different foods, how quickly you become dehydrated, and what forms of nutrients best fuel you during the event. There are so many confusing facts and stories out there, so if you need extra help talk to an expert to set you on the right track. Getting nutrition and hydration can be a hugely influencing factor in running an average race or running an awesome race. So play around and ask for advice where you need it. I tried loads of different types of gels before the marathon, and finally settled on a little known brand that uses less preservatives than most others. Try different things and see what works best for you.

After all the planning and preparation is said and done, stick it out and do everything you can to ensure that on the day of the event, you know there is nothing more you could have done. Time to put it all to the test.

Race Day Hype - Time for Action

And you really do need to trust yourself! You’ve done the work, your training is behind you, now it is time to focus on putting your plan into action. On the day, there is no telling what the conditions will be like, but hopefully if your preparation has been good you will at least be feeling ready to go. Anxiety and nerves are normal, and I once read a great quote that reassured me that when you feel anxious before a big event, you know you are ready for action.

The day before the marathon in New York, the rain would not stop pouring down and the forecast was for 2°C and wild winds. It was a pretty disheartening thought when we knew we had to be up and on a bus to the start line at 5.15am, and wait around in the starting area for 2 or more hours before the race even started! But there was no changing the conditions, only my attitude towards them. It was freezing cold, but I was prepared with extra clothes I could throw away at the start line, and a positive attitude to get me through.  The wind was gale force, and a few times along the course I thought I was about to be blown off a bridge or swept away down a tunnel. Mind over matter really has to kick in during times like these, and I had to believe my training would pull me through in the end.

We often get so nervous and lose sight of our plan on the big day, and decide to make last minute changes or decision. DON’T CHANGE ANYTHING!! Stick with your plan - it is a plan that you have specifically made, and you have made it for a reason. The best thing you can do is go with what you know. Your nutrition and hydration plan are all in place - stick with it. Your pace plan is one that you are capable of - stick with it. Don’t try anything new (no new shoes, new gels or new running gear) on race day, it could end badly and ruin all that good work. Stick to what you know, and trust that your plan will work.

Most importantly, on the big day, enjoy, soak it all up and make the most of every moment. This is what you have been training for and you have already succeeded just be making it to the start line. A big event like the NYC Marathon is a heart-stopping experience, and sometimes I wonder if I took a breath the whole 42.2 kilometers! The atmosphere is awesome, the crowds are cheering you on, the scenery is something out of a movie. All your hard work comes down to this moment, so lap it up - and don’t forget to smile. There are even photos of me waving to the spectators as I came out of one of the tunnels at about the 30km mark. I remember the roar of the crowd, it was completely overwhelming and I know I was laughing, perhaps crying as well, and so grateful for all their enthusiasm and energy. Then in the last 2 kms as we ran through Central Park towards the finish line and I pushed my legs further and faster even though there was no energy left in my body, I know I had tears running down my face. It was just brilliant, and I made sure I was soaking up every moment. I will never forget it.

Although the conditions were horrendous that day and my goal was only to beat my personal best of 3 hours 45 minutes, I ran the most perfect race I could have imagined and finished in a time of 3 hours and 33 minutes. I know my training was fairly solid, and the excitement of running through the streets of New York was a factor, but the main thing I put my successful performance down to was positive self talk. I told myself the whole way that I could do it, that I could run an amazing time, that nothing could stop me. My mental preparation worked a treat, and I was able to overcome physical limits I never thought possible. And as soon as I’d finished… I realised I’ll have to run another marathon now, and beat 3 hours 30 minutes!

On the day, you give it your best and you never give up. Trust yourself that you have prepared enough to achieve that goal, and believe that you will succeed. Leave nothing left in the tank, have no regrets, and be able to say when you cross that line that you gave it absolutely everything you had. Mission accomplished.

Success, Recovery and Return to Training

Bask in your glory! Enjoy the feeling of finishing and take it all in. You’ll be hurting, but look around and give yourself the credit you deserve. After the marathon, we were ushered through the finishing area for another 1.5kms before we were allowed to stop. It was almost more painful than the race itself! But along the way we were given our finishers medals and ponchos, and I think I hugged about 5 strangers. I cried and I laughed and I wailed in pain (I could no longer feel my legs). But it was awesome. Everyone around me had achieved something great, and I had just smashed my personal best and could not have been happier.

So enjoy the moment! Make the most of any event festivities going on in the race complex, like photos, music, food, massages or other recovery activities. Everyone is there for the same reason, so feed off the energy and enjoy the ride. This is especially enjoyable if you have family or friends to celebrate with, or a group with whom you trained with and can share your stories of triumph and glory.

Post race is what you’ve been waiting for, so make sure you treat yourself in some way, regardless of your result. Be positive even if you didn’t quite get a PB or your knee didn’t hold up as well as you wanted. Treat yourself, have a nice big feed, a big drink and a looooooooong hot shower. There is no feeling quite like it.

Something we forget to address too often is to make sure we have a recovery plan. This encompasses immediately post race, but also the days and weeks that follow as well. Give your body time to rest and recover, then slowly ease back into some light exercise when you feel ready. Set a plan for this recovery period beforehand, and this will give you something to focus on, and hence avoiding that come-down feeling and losing all that hard work.

As soon as possible after the big day, set a new goal while you feel inspired! It doesn’t have to be something quite as big, but give yourself a reason to keep your training up and use your newfound fitness and motivation to achieve the next thing. Now you know what you are capable of, don’t let it stop there. Anything really is possible; all you need to do is set your mind to it.

Sarah Houston - Edge Fitness Personal Trainer

Your Health & Fitness Journey

By Coast Fitness 30 Oct, 2017

By Nicole Coffey

Maintaining a steady rhythmic breath is the single most important aspect of your yoga practice. By controlling your breath, you calm your mind and bring awareness to the present moment. This awareness is the heart of yoga and it is further enhanced with the application of bandhas (muscular and energetic locks) and drishti (focal points for directing the eyes).

There are a range of pranayamas (breathing exercises) most of which are practiced while seated or lying down. Ujjayi pranayama/breathing however is typically performed throughout the yoga practice until the final pose, savasana.

What is Ujjayi Breath?

The English translation of the Sanskrit word 'ujjayi' is 'victorious'. To practice ujjayi breathing you need to first be able to comfortably practice the Yogic Full Breath. In the Yogic Full Breath the inhalation and exhalation is through the nose. As the name suggests, this breath requires the full use of both lungs. The average person has approximately 5 to 6 litres of lung capacity yet the average breath is only half a litre. We barely breathe enough to stay alive much less to be filled with vitality.

The Full Yogic Breath consists of 4 parts:

  • Inhalation
  • Pause
  • Exhalation
  • Pause

The intention is to expand the breath so the inhalation and exhalation are lengthened to your comfortable maximum. Once you reach this the next step is to bring the breath into balance by matching the length of the inhalation and exhalation and the pauses in between so that the breath is smooth and even. Ideally the breath consists of a 5 second inhalation + a 1 second pause + a 5 second exhalation + a 1 second pause which equals a 12 second breath cycle.

To practice ujjayi breathing we take the Yogic Full Breath and add a contraction in the glottis (vocal chord area of the throat) which allows us to gain more control over the breath and use it more efficiently and effectively. The application of this contraction creates an audible sound similar to the ocean which is why Ujjayi Breath is sometimes referred to as 'Oceanic Breath'. The sound helps to focus the mind and should be soothing. Ideally it can be heard from a metre away in a quiet room.

The best explanation I have heard for how to contract the glottis and achieve this sound is to make a HAAAAH sound on an exhalation as if you're trying to fog up a mirror but with your mouth closed. When you feel like you have the hang of it on the exhalation, apply the same action on the inhalation. I have found it helpful to think of the sound SAAAA on the inhale.

The more comfortable you get with ujjayi breathing, the longer and smoother your breaths will be which will allow you to better align your movements to your breath for a more powerful and integrated yoga practice.

Benefits of Ujjayi Breath:

  • Assists us to slow and deepen the breath which gives us more time and space when we align our movements to our breath
  • Calms the mind and therefore relieves stress and anxiety
  • Helps to focus the mind and keep our awareness on the present moment
  • Builds internal body heat from the friction created and muscular effort used

By Coast Fitness 12 Oct, 2017

After years of involvement in sports that put incredible pressure on knees (and other joints) I have developed an obsession for bike reading, particularly exercise bikes in an air conditioned Gym! But it’s not just about the cool comfort and big screen TV. There are a number of factors that make stationary bikes a great option for rehabbing knees’.

Controlled Environment. As opposed to being out on the road stationary bikes are not subject to the variables of weather, pot holes in the road, trucks and cars, wayward dogs etc, etc and if you struggle with balance you’re not going to fall off easily! Getting out on the road (or bike track) is great fun but the stationary bike offers a stable base that allows you to focus on intensity and form with less distractions. What I particularly like about the Keiser bikes we use  is your ability to set the bike up to suit out of saddle work where you can transfer your body weight to the handle bars and really get the “drive train” (Calves,Quads,Glutes,Hammys’) working.


  If you can’t measure it you can’t manage it . Great old adage and where building strength is concerned it really needs to be front of mind all the time. Stationary bikes generally come with a monitor of some sort that will allow you to track resistance, time, watts etc. The Keiser bikes allow for quick adjustments to the magnetic resistance and are great for setting up intervals and varying the intensity of your session. The monitors let you track what you’ve done and repeat (or upgrade) the session next time so you know if you are improving or not. That’s’ not as easy to do when you are out on the road.


You’re never too far from home. With all rehab work I highly recommend that you get directions from a medical professional before you get underway. One of the tricky guidelines that medicos will give is to stop if it (your knee)  gets painful or starts to swell which is a problem if you’re out on the road and 20km from home. A stationary bike allows you to push that little bit harder with each session and stop when you need to.

Depending on what you are looking for from your session there are any number of approaches to take on the bike with a long easy to moderate resistance session designed to reduce swelling and nourish joint cartilage through to 30 second on/30 second off interval sessions aimed at increasing strength, power and endurance.

While nothing beats a good morning ride out around the beaches and the low impact non weight bearing nature of any cycling makes it a great medium for increasing range of motion and strengthening there are distinct advantages to using an exercise bike at the Gym. 

See you in the Gym!

Steve Morrisson

Strength and Conditioning Coach

By Coast Fitness 28 Sep, 2017

By Nicole Coffey

There seems to be many people with the misconception that they can’t do yoga due to a lack of flexibility. Although participation in a group class may indeed be limited for someone with significant mobility challenges, a lot of people would be surprised by the extent to which they can participate in a yoga class thanks to the use of props.

B.K.S. Iyengar introduced props into the modern practice of yoga to allow all practitioners to access the benefits of the poses regardless of physical condition or length of study. The use of props not only allows even more experienced yoga practitioners to enter certain poses that they otherwise wouldn’t be able to but to also assist in finding correct alignment in a pose. For example, in paschimottanasana (western stretch) which is a seated forward bend (pictured) the use of a belt around the feet allows a practitioner who is, as yet, unable to comfortably take hold of the feet with the hands to still access the full benefit of the pose while maintaining a straight back.

There are a range of different yoga props, most of which are used in the Iyengar method of yoga which has a strong focus on precision and alignment. Probably the most commonly used yoga props are blocks, belts and the wall, all of which we use in our classes at Coast Fitness. Blocks are very versatile and can be used to bring the floor to you such as in Virasana (hero pose) in which a block or two can be placed under the sit bones (pictured) if the practitioner is unable to bring the sit bones all the way to the mat or perhaps they can come right down to the mat but they know they won’t be able to stay in the pose for long. As in the case of the latter, a prop can allow a pose to be held for longer.

Given the range of yoga props that are available including chairs, bolsters, blankets, even swings, someone with particularly restricted mobility can still experience the benefits of yoga through a tailored one-on-one class with an experienced yoga teacher. This tailored approach is used in yoga therapy when there is a specific issue to address such as rehabilitation of an injured body part. If this is something of interest to you feel free to come and have a chat to me and I can make a recommendation on where to go for this. Otherwise, if you’re mostly put off yoga because you don’t think you’re flexible enough then please do give one of our classes a try because you are likely to be surprised by how much you can do.

It also has to be said that we have such a great crew of people attending our yoga classes. There’s no judgement, everyone just does their best, we have a laugh and learn more about ourselves in the process. Most of our regular yogis started off as complete beginners and were willing to give it a go. Now they are really finding their stride in the classes and I can see they have made a lot of progress.

I look forward to seeing you on the mat.



By Coast Fitness 26 Sep, 2017

By Steve Morrisson

 Strength and Conditioning Coach

The Keiser Air Resistance circuit was our first experience with Keiser as a fitness equipment manufacturer and  air pressure was a whole new world as a resistance medium but I have to say I've become a Keiser Fan particularly for the versatility that it offers for all levels of training. If you've had years of weight training experience there might be a tendency to treat Keiser as a "soft option" but the reality is you can work very hard on this equipment without excessively loading  joints and connective tissue, and the quick adjustment allows for an enormous amount of variation in the types of programme that can be developed. Head to this article if you'd like to read more on the difference between weight and air as resistance mediums

The Keiser spin bikes are an incredibly smooth ride and the magnetic resistance adjustment and feed back console make for a great training experience particularly if you take the time to set the bike up to suit you. Like the Keiser Air resistance machines these bikes also have a fast response "gear" change that is exceptionally good when you are doing high intensity interval work and need to be able to change workloads quickly.

If you're looking for a variation on circuit training designed to get you working more explosively try this workout with the Keiser equipment upstairs at the gym.
1   Warmup for 5 to 10 minutes on the Keiser M3 Cycles
2   Head in to the Keiser Air Circuit room and perform 1 circuit of 1 to 2 warm up sets at light resistance. 10 minutes max
3   Back to the bikes and perform 5 to 10 minutes of moderate to high intensity interval work. 1 good set of Tabata's is a great way of reducing your time for this part
4  Back to the circuit room and work with 1 circuit of 1 to 2 explosive sets at a moderate resistance designed to get you working on power development. 10 minutes max.
5  Warm down and stretch

This is a relatively simple circuit that allows you to take advantage of one of the great features of Keiser equipment which is the ability to quickly change resistance, up or down, at any time with fingertip controls.The ability to incorporate different speeds of training into a workout allows for speed and power (the combination of strength and speed) training. It also provides a much safer resistance for older adults and rehabilitation patients by decreasing the risk of injury and shortening recovery time.

In short, Keiser is very hard on muscle (because you can’t cheat) and very easy on joints and connective tissue (because of the low impact loads). With Keiser's Pneumatic Technology anyone can train at any speed at any given resistance. By developing speed as well as strength, you are developing power and research has shown that power is the key to human performance; whether you are an elite athlete, weekend warrior or an older adult like me.

By Coast Fitness 26 Aug, 2017










Points and times





01:33.6 03:22.6 07:14.3
2 Marian Koerner  2515         F    60  L 865 833 817
- - - 02:06.8 04:36.6 09:31.6
3 Jill Newland  2509 F 64  H 843 844 822
- - - 02:09.6 04:33.1 09:34.3
4 Jackie Butler  2500 F 73  H 828 832 840
- - - 02:22.6 04:58.5 10:07.0
5 Tom Guckenber..  2474 M 52   L 815 835 824
- - - 01:48.3 03:48.6 07:56.0
6 Jenny Kyle 2468 F 63   L 832 841 795
- - - 02:13.9 04:38.8 09:58.1
7 John Hamilton 2412 M 66   L 830 788 794
- - - 01:54.4 04:21.1 08:52.4
8 Vickki Calahorra 2395 F 63 H 792 802 801
- - - 02:17.0 04:45.2 09:44.9
9 Eric Atkins 2368 M 54 H 797 803 768
- - - 01:41.7 03:42.1 08:08.0
10 Joel Richardson 2363 M 32 H 768 803 792
- - - 01:38.2 03:28.4 07:16.6
11 Joe Lindley 2326 M 31 H 770 785 771
- - - 01:38.1 03:33.3 07:28.7
12 Bryana Wilson 2230 F 24 H 744 760 726
- - - 02:03.8 04:18.5 09:07.8
13 Steve Morrisson 2228 M 56 H 744 756 728
- - - 01:50.6 03:59.1 08:41.9
14 Tonyk 1999 M 67 H 661 654 684
- - - 02:17.7 05:02.1 10:03.3
15 Dione Reed 1742 F 46 L 894 848 0
- - - 01:56.3 04:14.9 -
16 Lyn Ellis 1637 F 58 L 824 813 0
- - - 02:11.9 04:40.3 -
17 Paul Bradtberg 1599 M 46 H 815 784 0
- - - 01:35.0 03:38.5 -
18 Tim Hoskinson 1573 M 35 H 794 779 0
- - - - 01:35.0 03:34.6 -
19 Alan Keith 1484 M 55 H 735 749 0
- - - - 01:51.2 03:59.9 -
20 Leighton Russell 1445 M 42 H 732 713 0
- - - - 01:44.3 03:57.0 -
21 Steve Lauder 1431 M 48 H 707 724 0
- - - - 01:50.6 03:58.6 -
22 Roger Fryer 1417 M 65 H 705 712 0
- - - - 02:06.6 04:32.5 -
23 RJM 1406 M 73 H 722 684 0
- - - - 02:14.7 05:06.7 -
24 Nyree Muller 1382 F 44 H 687 695 0
- - - - 02:20.0 04:53.7 -
25 Matt Henderson 847 M 34 H 847 0 0
- - - - 01:29.0 - -
26 Dean McCarthy 806 M 49         H 806 0 0
- - - - 01:37.5 - -
27 Mike O'Hare 766 M 59   H 766 0 0
- - - - 01:50.0 - -
28 Sidone Berke 755 F 40   H 0 0 755
- - - - - 09:02.2
29 Dave Mills 687 M 43   H 687 0 0
- - - - 01:51.4 - -
30 Roual Muller 667 M 47   H 667 0 0
- - - - 01:56.7 - -
31 Juliette Lacheme.. 617 F 45    L 617 0 0
- - - 02:48.3 - -
32 Natasha Howell 598 F 45     L 598 0 0



- - - 02:53.5 - -

By Coast Fitness 22 Aug, 2017

By Nicole Coffey

When I first tried yoga at the age of 17 I found it quite awkward and wasn’t interested in continuing. It wasn’t until many years later I began to acquire a taste for yoga asanas (poses) while learning aerial acrobatics at a circus school where asanas were often used as part of the warm up. Once I joined a yoga studio and began to realise how much yoga has to offer there was no turning back. When practiced correctly, intelligently and regularly, yoga can provide a wealth of benefits including increased flexibility, increased strength and muscle tone, reduced stress and strengthening of the nervous system, improved posture, increased blood flow and circulation, improved digestion, weight loss and improved balance.

I think there is a general perception that yoga is very gentle and mainly involves stretching. While there are certainly some styles of yoga like that, yoga can also be the most challenging workout you’ve ever experienced. There is now, more than ever, a huge range of different yoga styles from the physically demanding power yoga and Ashtanga to the deeply relaxing yoga nidra, also known as ‘yogic sleep’, and everything in between.

I had the great privilege of completing my yoga teacher training with master yoga teachers Nicky Knoff and James Bryan who have developed Knoff Yoga. Knoff Yoga combines the anatomical alignment and intelligence of Iyengar Yoga , with the energetic principles of Ashtanga Vinyasa Yoga ,  resulting in the 5 Pillars of Practice. The 5 Pillars of Practice are applied every time we step onto the yoga mat. They are:

ASANA – Focusing on the physical structure using correct anatomical alignment.

VINYASA – Connecting techniques synchronizing movement with breath.

BANDHA – Muscular and energetic locks to transform internal energy creating heat.

PRANAYAMA – Controlled expansion of the breath/life-force.

DRISHTI – Specific focal points for directing the eyes and composing the mind.

Upcoming yoga classes at Coast Fitness

We’ll be kicking off yoga classes at Coast Fitness from Monday 28 August. We’ll be trialling two class levels, a foundation yoga class and a class we’re calling ‘yoga workout’. Both classes will be traditional yoga, incorporating all the Pillars of Practice and with a balanced focus on developing flexibility and strength. Both classes will also finish with at least 5 minutes of relaxation. The foundation class will be ideal for people who are either completely new to yoga or would like to practice at a slower and gentler pace. The ‘yoga workout’ will be, as the name suggests, more of a workout where we’ll move at a slightly faster pace and incorporate more vinyasa sequences (connecting poses) and stronger poses to get a sweat up! As a rough guide, if you can do a full push up you’ll have enough strength to give this class a go.

These yoga classes will provide a great compliment to your existing strength training regime. For more information on the benefits of combining yoga and strength training, check out this short article .

In addition to the classes, I do offer private one-on-one yoga classes and small group bookings where we can work on improving your technique and speed up your progress.

If you have any questions about yoga and the classes we’ll be running or if you’re looking for a new stretch or body weight exercise to try please come and have a chat. I love talking about yoga and sharing my passion for it with others.


By Coast Fitness 14 Aug, 2017

Losing stubborn body fat  and getting into one's best possible shape may require at least some  aerobic activity. The range of aerobic methods available and the different ways in which to engage in cardio are many - enough to cause confusion for those wanting to shed excess weight to reveal their hard-won muscles.

Question is: what are the best methods of aerobic exercise? Is there a perfect way to lose fat through cardiovascular  means, and if so, what is it? Aerobic activity by its very nature requires fat to be used as a primary fuel source, with carbohydrates and protein being used to a smaller extent. Therefore it is obvious that in order to lose fat , some degree of aerobic work will need to be done.

Benefits Of Aerobic Exercise

All forms of aerobic training will provide many similar benefits, while high intensity and low intensity methods (although both within the so-called fat burning aerobic zone) have benefits specific to their respective functions.

To determine the exact intensity needed to benefit from a specific aerobic method, first it is important to determine lower and higher end target heart rates (THR). The low end of the target zone is 55% of your MHR. The high end of the target zone is 80% of your MHR. Use the calculator above to determine these numbers (or just subtract your age from 220, then multiply the result by .55 and .80, respectively.)

Aerobic exercise (regardless of intensity) will help to:

  • Strengthen the muscles involved in respiration, to assist lung function.
  • Increase the total number of red blood cells in the body, to enable greater oxygen  facilitation throughout the body.
  • Strengthen the heart muscle, which will improve resting heart and pumping efficiency.
  • Reduce stress  and tension, and increase mental well-being.
  • Increase circulation  throughout all areas of the body.
  • Increase self-esteem.

Lower-to-moderate intensity aerobic activity ( 50-75 percent of MHR) will:

  • Typically provide less impact on the joints , making it ideal for the obese  and/or unfit.
  • Burn fat directly (as opposed to total calories) and can be done for a longer period.
  • Can be used as active recovery  from more intensive training systems.

Higher intensity aerobic activity ( 70-85 percent of MHR) will:

  • Will burn more total calories and more total fat as a result.
  • Will increase the metabolic rate (during and after training ) to a greater degree than will lower intensity aerobics.
  • Offer fitness benefits such as improved endurance , strength , and athletic performance.
  • Help with the prevention of osteoporosis .

Aerobic Training Methods & Their Advantages

Once the appropriate aerobic intensity has been decided upon (depending on one's training goals ), the type of aerobic exercise to be used can be chosen. Some types are naturally of a higher intensity, while others are lower in intensity; some are suitable for specific sporting  goals, while others are best for achieving low body fat for physical definition.

The keys to choosing a good aerobic activity include finding one that is enjoyable and effective to ensure it is used consistently to good effect.

1. Walking (Burns 300-400 Calories Per Hour)

Once thought of as a perfect aerobic exercise for fat burning  and overall health, walking is now considered one of the least effective of the aerobic methods.

Although great for beginners  or those with injury  or who are obese, walking probably is not the best form of exercise for losing weight and achieving fitness, as it is of a much lower intensity compared to other methods.

2. Running (Burns Around 600 Calories Per Hour)

A higher intensity method compared to walking, running (not sprinting , which is anaerobic) is an efficient, although high impact way to lose body fat and improve cardiorespiratory fitness.

The main benefit to running for weight loss purposes is that it is sufficiently high intensity to burn a greater number of calories, while stimulating the metabolic rate for a longer period afterward.

3. Cycling (Burns Around 600 Calories Per Hour)

Cycling  involves the same muscles as does running, but has the added advantage of being lower impact, therefore making it ideal for virtually anyone (with the exclusion of those with certain injuries).

It can be done on either a stationary bike (the preferred option for those wanting to specifically burn body fat, as there might be fewer distractions with this method), or on the road.

4. Rowing (Burns Around 840 Calories Per Hour)

Rowing on a machine provides an excellent total body workout , in addition to being a great high intensity way to strip body fat. It could be considered the perfect exercise as it works all the main muscles of the body, is of higher intensity than walking and of lower impact than running, and burns more calories per hour than any other commonly used aerobic exercise (around 840 per hour).

5. Swimming (Burns Around 600 Calories Per Hour)

Like rowing, swimming  provides a great total body workout, while burning a high number of calories. It is also very low impact as the body is working in a weightless environment (water), and, as a result, there is little risk of injury.

Using the common freestyle stroke will work well for most people, but if at all possible use a variety of strokes in order to place an emphasis on different muscle groups—this change in intensity will help to burn more calories.

6. Jumping Rope (Burns Over 1000 Calories Per Hour)

Although a very high impact activity, jumping rope  can provide a great aerobic workout if done correctly. It can also add definition to the calves and shoulders , as it works these muscle groups quite vigorously. Probably one of the harder aerobic methods, correctly jumping rope involves a tremendous amount of skill, strength, focus  and patience.


HIIT (High Intensity Interval Training) is one of the newer and more effective ways to burn body fat. As many have experienced, HIIT provides an intensive aerobic option, which takes a fraction of the time to complete compared to the more traditional cardio methods.

As the name suggests, HIIT incorporates both high intensity aerobic work with a very high intensity component to provide a maximal fat burning effect, and an increased metabolic rate that can last for over 24 hours after training.


To get into great shape, it is generally accepted that some aerobic training will be needed. However the type of training and the methods used will differ from person to person, and to achieve superior results it is important to select an activity that will work to ones best advantage.

It is hoped this article will have made clear the benefits aerobic training holds and the methods available.


  1. Carerra, M & Vani, N. (2006). "The Best Exercise for Weight Loss."


By Coast Fitness 10 Jul, 2017
Whether you're hoping to lose weight or simply maintain your health as you age, eating clean makes up a key component of a healthful lifestyle. Loading up your diet with minimally processed, whole foods -- such as whole grains, veggies, fruits, nuts, legumes, fatty fish and lean meats -- not only provides nutrients to support healthy cell function but also helps fight chronic disease. Cutting unhealthy foods out of your diet offers benefits because compounds found in unhealthy, processed foods can increase your disease risk.

A healthful diet that properly nourishes your body helps you feel energetic and productive. Several nutrients, including the B-complex vitamins and iron, help your cells access fuel so that they can function properly. Eating clean also helps regulate your blood sugar, helping you avoid fatigue-inducing blood sugar spikes, which can occur after you eat processed carbohydrates, such as sweets or refined grains. The Michigan State University Extension recommends jump-starting your energy levels with a breakfast that includes fiber-rich whole grains, which provide energy that lasts you through to lunch.

Improve Cardiovascular Health

A healthful diet helps lower your risk of cardiovascular disease. 

Eat clean to support long-term health -- a healthful diet helps lower your risk of cardiovascular disease. Fruits and vegetables, for example, come packed with vitamin C, a nutrient that helps maintain the strength of your blood vessels. A diet rich in fruits and veggies lowers coronary heart disease risk and also protects against stroke and high blood pressure. A clean diet rich in healthful fats -- the type found in nuts, avocados and olive oil -- lowers harmful cholesterol levels, which also fight cardiovascular disease. On the other hand, an unhealthy diet rich in saturated fat increases your blood cholesterol, which threatens your cardiovascular heath.

Prevents Cancer

Eat a clean diet, and you'll also help fight cancer growth. Following a diet rich in processed foods puts you at an increased risk of cancer, explains the Colorado State University Extension, and saturated fat, processed meat and fried foods all up your cancer risk. On the other hand, a clean diet, rich in fruits and veggies, boosts your intake of phytonutrients and antioxidants, which fight cancer growth. Colorado State highlights cruciferous veggies -- a family that includes broccoli and kale -- and tomatoes as especially beneficial.

Support Mental Health

A healthful diet not only benefits your physical well-being, but it supports your mental health. Some of the nutrients from your diet -- such as vitamin B-6, help make dopamine, a chemical involved in feelings of pleasure. Omega-3 fatty acids also support good mental health, while a deficiency can cause moodiness and depression. Limiting caffeine can also improve mental health -- the Norris Cotton Cancer Center notes that it can increase anxiety -- and not skipping meals can avoid stress headaches or stomachaches.

What Are the Benefits of Eating Clean?


By Coast Fitness 19 Jun, 2017
When the couch is calling

We've all been there. You know, that dark place where it feels like nothing short of a personal invitation from George Clooney will get you off the couch and into the gym. But whether you're battling workout boredom, weight loss plateaus, or injuries, you don't have to let any obstacle sidetrack your fitness. All you need is the right motivation. These 10 instant motivators will rekindle your passion for working out—which, let's face it, is the greatest motivator of all.

1. Obstacle: You're too tired to exercise

Solution: Make a date.
Set up a standing apppointment with a friend whose fitness level matches yours—your mutual motivation lulls will cancel each other out. Research shows that having a dedicated workout partner makes you more likely to stick with an exercise program.

2. Pile on the rewards.

Women tend to save rewards for distant, huge goals, like a 20-pound weight loss or three lost dress sizes, says Howard Rankin, PhD, psychological advisor to the national Take Off Pounds Sensibly (TOPS) organization in Hilton Head, SC. Rather than make goals destination-oriented, make them behavior-oriented. Set a goal to work out three times this week, and when you achieve it, give yourself a nonfood reward, like a glossy magazine or new nail polish—little indulgences you wouldn't ordinarily give yourself.

3. Invest in a trainer.

A certified personal trainer can fine-tune your workout for extra results without wasted time and effort. Find a trainer you like, and then schedule follow-up visits four times a year—those dates will give you built-in goals to strive for. One hour of training costs $50 to $70—buddy up with a friend to share the cost.

4. Try intervals.

Interval-style exercise—spinning classes, for example—raises your metabolism both during and after the exercise. Steady activity—say, 30 minutes on a treadmill—burns about 6 to 8 calories per minute. A brief, 30- to 60-second burst of intense interval activity burns about 10 calories per minute and stimulates your muscles to burn 20 to 30% more calories within the same workout.

5. Make a mix.

Listening to music eases exercise in three ways: It distracts you from fatigue, it encourages coordination, and it relaxes your muscles to encourage bloodflow. If music doesn't work, try a book on tape. "Anything pleasurable you can link to exercise will help motivate you."

6. Cover all your bases.

Do you include each of the triumvirate—cardiovascular, strength, and flexibility—in your workouts each week? A combination of all three keeps your metabolism burning high, your energy level up, and your body injury-free. "It's best to have a variety of plans so you can do something 5 out of 7 days a week,"

7. Obstacle: Your workout isn't working

Solution: Change anything.
Change the intensity, frequency, or duration of your exercise at least once a month—try a harder step class, add one more walk a week, or pause your DVD and do 5 extra minutes of lunges and jumping jacks. This level of variety challenges your muscles to keep "learning" and meeting new challenges so they can burn more calories and fat

8. Reclaim control.

Instead of getting stuck in the "poor me" mind-set, focus on something you still have total control over: your eating. Now is an excellent time to evaluate your eating habits and look at ways you can minimize this minor roadblock, says Anding.

9. Check your expectations.

"Within three workouts, the heart already becomes more efficient," says Olson. Congratulate yourself for running upstairs without losing your breath; celebrate when your thighs no longer rub together. Changes in weight, fat percentage, and muscle development may take a little bit longer, sometimes up to 2 months.

10. Return to the 1950s

Hang your wash outside instead of throwing it into the dryer, open the garage door manually, and switch the channels on the TV without the remote. It's estimated that in the past 25 years, laborsaving devices have decreased the number of calories we burn by 800 per day—that's 1.5 pounds per week.

*Article adapted from Fit Not Fat at 40-Plus   (published by Rodale, which also publishes  Prevention )   

By Coast Fitness 12 Jun, 2017

No changes at the top of the leader board after the 1000m DASH in the 2017 Rowing Series but the peloton is making it's move and race leader Dione Reed has to be concerned about the Neanderthal and Maria Koerner making good gains. Jackie Butler has stormed into the top 10 with a 7 second improvement in her 500m time and a fast 1000m, while new comer John Hamilton performed well in his first attempt to secure 9th spot.

After recording the best 500m time in stage 1 the Neanderthal also registered the fastest time for the 1000m event posting 3.30 sec neat and all reports indicate that he is in serious training mode hoping to overcome the handicap and take home the Jelly Beans at the end of Stage 3.

With the 2 sprint distances completed our attention turns to the more endurance based 2000 metre challenge that's likely to really show who has and hasn't been training! There's no room for complacency amongst the front runners with some really competitive training times being recorded on the BRAG Board   including  Joel Richardson's first attempt at 7.18.1 sec   while Tom Guckenberger and Eric Atkins continue their top 10 tussle, both recording low 8 minute times in training.

There's also quite a lot of interest at the back of the field with the likes of Matt Henderson, Paul Bradtberg and Dean McCarthy who all scored well in the 500 metre event but are yet to post times for the 1000 metres.

So it all comes down to the final stage in the last week of July and there’s plenty of time for competitors to fine tune their training, and for new starters to get underway.

Be sure to register at reception if you are interested in joining in for the last stage.

Get Rowing!  


Pos Name    Total Stats    Points 500 m Points 1 km

1   Dione Reed 1742  F 46 L  894   01:56.3  848   04:14.9
2   Neanderthal 1727 M 55 H  873   01:33.6  854   03:30.0
3   Marian Koerner 1698 F 60   L  865   02:06.8  833   04:36.6
4   Jill Newland 1687 F  64 H  843   02:09.6  844   04:33.1
5   Jenny Kyle 1673 F 63 L  832   02:13.9  841   04:38.8
6   Jackie Butler 1660 F 73 H  828   02:22.6  832   04:58.5
7   Tom Guckenber.. 1650 M 52 L  815   01:48.3  835   03:48.6
8   Lyn Ellis 1637 F 58 L  824   02:11.9  813   04:40.3
9   John Hamilton 1618 M 66 L  830   01:54.4  788   04:21.1
10   Eric Atkins 1600 M 54 H  797   01:41.7  803   03:42.1
11   Vickki Calahorra 1594 F 63 H  792   02:17.0  802   04:45.2
12   Tim Hoskinson 1573 M 35 H  794   01:35.0  779   03:34.6
13   Joe Lindley 1555 M 31 H  770   01:38.1  785   03:33.3
14   Bryana Wilson 1504 F 24 H  744   02:03.8  760   04:18.5
15   Steve Morrisson 1500 M 56 H  744   01:50.6  756   03:59.1
16   Alan Keith 1484 M 55 H  735   01:51.2  749   03:59.9
17   Leighton Russell 1445 M 42 H  732   01:44.3  713   03:57.0
18   Steve Lauder 1431 M 48 H  707   01:50.6  724   03:58.6
19   Roger Fryer 1417 M 65 H  705   02:06.6  712   04:32.5
20   RJM 1406 M 73 H  722   02:14.7  684   05:06.7
21   Nyree Muller 1372 F 44 H  687   02:20.0  685   04:58.0
22   Tonyk 1315 M 67 H  661   02:17.7  654   05:02.1
23   Matt Henderson 847 M 34 H  847   01:29.0  0
24   Paul Bradtberg 815 M 46 H  815   01:35.0  0
25   Dean McCarthy 806 M 49 H  806   01:37.5  0
26   Joel Richardson 768 M 32 H  768   01:38.2  0
27   Mike O'Hare 766 M 59 H  766   01:50.0  0
28   Dave Mills 687 M 43 H  687   01:51.4  0
29   Roual Muller 667 M 47 H  667   01:56.7  0
30   Juliette Lacheme.. 617 F 45 L  617   02:48.3  0
31   Natasha Howell 598 F 45 L  598   02:53.5  0

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