The Sanctuary Cove Country Club will be offering outdoor training and yoga sessions from Monday 18th May. Class will be limited to 9 people per session in accordance to Australian and Queensland government guidelines and social distancing measures will be in place. These will be held outside as the gym and change rooms remain closed. Members will need to book and pre-pay to ensure a spot in the class. Classes available include: Circuit with Naomi Circuit with Ryan Yoga with Linda (members will need to bring their own mat) Cost: $10 each for members, you can book a block of 5 classes ($15 per class for non-members) To book your place and organise payment please phone reception on 5699 9070 Reception is open from 7am - 1pm.
The Country Club tennis courts are now open for members and guests. Bookings are essential and members must adhere to social distancing measures, these include 2 people per court and no spectators. The people on the court can be coach and player or two players only. Cost is $10 per hour for members ($15 for non-members). Courts will be open Monday to Saturday from 7.00am – 2.00pm To book a court please phone reception on 5699 9070 Please review code of conduct here
By Sophia Quayle We are over a month into our ‘new lifestyle’ now and it’s understandable that you may be feeling a little sluggish or maybe eating a bit more than normal. This week, Sanctuary Cove Rec Club Manager, Ryan Fishburn has partnered up with Naturopath and Personal Trainer, Sophia Quayle from Totale Health who has shared with us her simple tips for health weight loss. Sophia encourages you to use this time to challenge yourself to the following; Focus on healthy lifestyle changes. Change takes time, so adopt new habits slowly Be consistent and set realistic goals Eat nourishing food – focusing on incorporating more wholefoods into your diet Be mindful of what, how fast and how much you are meeting Plan meals in advance Get enough sleep – aim for a minimum of 7 hours each night Manage your stress Stay hydrated – drink a minimum of 2L of water per day Exercise and do daily physical movement Most importantly – love your body! You are beautiful and unique in your own – don’t compare yourself to others. KITCHEN STAPLES Sophia has also shared with Ryan her kitchen staples, allowing you to make healthy meals and snacks all the time! VEGETABLES Sweet Potato Broccoli Broccolini Capsicum Leafy Greens Mushroom Zucchini Corn Carrots Asparagus Cauliflower Garlic Red Onion Pumpkin PROTEIN Eggs Salmon Organic Chicken Tempeh Tofu Cottage Cheese Greek Yoghurt Protein Powder Black Beans Chickpeas NUT MILKS Almond Milk Cashew Milk FATS Peanut Butter Avocado Brazil Nuts Almonds Chia Seeds Pumpkin Seeds Sunflower Seeds Olive Oil Ghee WHOLE GRAINS Oats Brown Rice Whole Grain Pasta Quinoa Buckwheat Flour Rice Cakes HERBS & SPICES Taco Seasoning Mix All Purpose Moroccan Onion Powder Garlic Powder Dried Herb Mix FRUIT Red Apples Lemons Frozen Berries Frozen Pineapple Bananas Kiwi Papaya To read more of Sophia's blogs click here Health is a state of complete harmony of the body, mind and spirit. Our greatest wealth is our health. - Certificate 3 Gym Instructor - Certificate 4 Personal Trainer - Bachelor Health Science Naturopath - Kick Boxing Coach HIIT, Strength Training, Circuit, Toning Phone: 0408 808 531
Are you up for the challenge? Step up to the 28 Day Iso Challenge at the Sanctuary Cove Country Club. Join this virtual challenge from wherever you are to stay fit and healthy. It's free to join but if you're a Country Club member you could win 3 private one hour training sessions with Ryan. The Challenge: - Each day over 28 days daily tasks will be posted on social media - Complete the task and let us know by adding an emoji or comment to the post - Receive regular healthy eating and motivational tips to keep you on track The winner will be the person with the greatest weight loss percentage over 28 days. This challenge commences on the 20th April and runs through until the 18th May. To register email Ryan at firstname.lastname@example.org Who's up for the challenge? Follow us on Facebook Follow us on Instagram
Sanctuary Cove Country Club is here to help you start your 2020 the right way with the New Year New You 4 Week Challenge starting Monday 3 February. This challenge is designed to improve your health and well being and set up healthy habits that can be continued throughout the year. As 2020 starts most people set new year resolution just to break them within a few months. Joining a gym challenge adds extra accountability to your workout making it easier to stick out your new year health goals. Our 4 Week Challenge is designed to kick start your new year fitness goals. Your challenge will start with an InBody Body Scan which measures your body and provides a detailed, yet easy to understand report. On your results sheet, you will see how many kilograms of fat and muscle is on your body and where it is located. From this the trainers will be able to see which areas of your body you need to work on and can help you to plan the best workout routine for your challenge. On completion of the challenge you will receive another InBody Body Scan to measure your results. This also keeps you accountable throughout the challenge. Throughout the 4 weeks a daily fitness program will be available to you so you can workout everyday along with weekly emails with healthy habits and additional fitness information. There will also be an additional cardio class held 6 am every Sunday morning with Ryan. As part of the challenge you will also receive a meal planning health talk including the importance of food selection and when you should time your meals. There is also the chance to win 1 of 2 $100 Marine Village gift cards for the male and female who loses the most weight throughout the month. The New Year New You Challenge is free for VIP Members. To find out about our VIP Membership click here. If you are not a VIP Member this challenge costs $60 per person. Sign up now at the Sanctuary Cove Country Club reception or email email@example.com or phone 07 5699 9070.
Many people make New Year’s resolutions, many of them health related. Here are some helpful tips to keep your new year fitness resolution momentum going all year round to assist in achieving your overall goal of better health. 1. Make one small change at a time Everyone knows that feeling of starting a new year full of energy and grand plans – come the 1st of January, unhealthy treats and alcohol are off the menu, and green smoothies and unrealistic exercise schedules are in. It is proven that success comes with much smaller steps, these habits will soon become routines and an easier foundation to add new goals. Rather than swearing off all your vices, vow to limit them to a day or two a week. The same applies to exercise, start off realistically with just three days a week, and slowly aim to increase to more days as your strength and energy build. 2. Partner Up With A Friend Studies show that pairing up with a friend makes people more likely to work out. Instead of going it alone, sign up for a fitness class, join a local running club or simply take a walk with a friend during your lunch break. Another option is hiring a personal trainer with a friend and splitting the cost or joining a fitness challenge together to keep the motivation strong. 3. Keep A Food Diary If you are focusing on improving your diet as part of your new year’s overall health resolution, try keeping a food diary. This can be a helpful part of your success and accountability. We often underestimate how much food we are consuming in a day, forgetting the cake at work or a handful of chips while watching TV. There is an abundance of food tracker apps available, or the old fashion printed diary or notebook also works a treat. 4. Make It Fun Exercise doesn’t have to be boring! Find a way to exercise that both allows you to get fit, and have fun in the process. It’s a known fact that you’ll be more likely to keep going with exercise if you don’t dread it. 5. Go Easy On Yourself We are often our worst critics, and it’s so hard to always keep on track. Life happens, and there are plenty of ups and downs along the way that mean it’s not always possible to stick to or attain your healthy lifestyle goals. Realising that one slice of cake, or one missed workout will not derail you for the rest of the year is key. Need extra motivation? Join our New Year New You: 4 Week Challenge. Find out more here.
We’ve all started off a new year off with a fitness resolution, but often these good intentions fall by the wayside when winter hits - the days are cold and sleeping in is far more appealing! Summer is just around the corner and it’s a time for fun, sun, holidays and enjoying a calendar of social events. By sticking to some health habits and factoring in regular exercise into your daily routines on the lead up to summer, you’ll build some healthy habits that will all you to keep your body fit, healthy and happy during the summer months. Eat Right Make sure your diet consists of lots of fresh fruits and vegetables and that you’re eating the right amount of protein, good fats and carbohydrates. Cut down on processed foods and limit sugar into your diet while seeking healthier substitutes to treat foods. Feeling like something sweat? Instead of reaching for the chocolate or ice cream, why not indulge with a delicious fresh mango instead. Hydrate It’s always important to drink enough water, especially during the warmer months. By keeping our bodies hydrated, the heart is able to easily pump blood through the blood vessels and muscles and helps our internal systems operate more efficiently. Exercise Joining a gym is a fantastic way to get moving and improve your fitness, but most importantly, it has an array of wonderful health benefits. One of the main benefits is by increasing our cardiovascular and strengthening our heart and lungs, we increase our strength and create lean muscle. This can result in the overall reduction in risk of health concerns such as heart disease, high blood pressure and cholesterol, diabetes, depression and stress related illnesses. Establishing a healthy routine is easy with a gym membership, and you’ll have undercover access to the use of facilities come rain, hail or shine. The gym also provides the perfect platform to meet other like-minded people who are all working towards their health and fitness goals. Teaming up with a training buddy can give you the opportunity to have fun at the gym and some competitive spirit can go a long way! Limit Alcohol This is a hard one, especially during summer when the social calendar is running hot. Drinking is a social part of summer and should be enjoyed but pay attention to what you drink and make sure for every alcoholic drink you are consuming that you are matching it with a glass of water. Alcohol is filled with added sugars and empty calories so it’s important to keep track of what you are consuming. Rest Your body needs to rest, so make sure you provide it with plenty. It can be tempting to have late nights out with friends, but it’s very important that you are getting enough sleep. Your body needs time to recuperate and strengthen especially if you are increasing your fitness, but when you find a balance between having a good time, exercising and resting, your body will thank Read more
Wellness is undoubtedly a buzz word of the modern day, but what does it really mean? Wellness means being actively engaged in the process of becoming aware of, and making choices toward a healthy and fulfilling life. Maintaining an optimal level of wellness is absolutely crucial to live a higher quality life, everything we do and every emotion we feel relates to our well-being. To celebrate wellness at the Country Club we are hosting yoga overlooking the picturesque Lagoon Pool, water yoga at the Sanctuary Cove Country Club pool and meditation classes as well as health talks and pop up stores. Lagoon Pool Yoga Timetable Friday 1 November 9.30am Friday 8 November 9.30am Friday 15 November 9.30am Friday 22 November 9.30am Friday 29 November 9.30am Water Yoga Timetable Friday 22 November 8.30am Meditation Tuesday 5 November 7.00pm Tuesday 12 November 7.00pm Tuesday 19 November 7.00pm Tuesday 26 November 7.00pm Pop up stores Essential oils- every Wednesday 9am-11am Not a Country Club Member? You can still join in our Wellness Month Celebrations! Join the Country Club for Wellness Month and enjoy access to the Lagoon Pool Yoga, pilates and yoga classes, health talks and gym access. A one month membership costs $169. WELLNESS MONTH ENQUIRIES FOLLOW OUR FACEBOOK FOLLOW OUR INSTAGRAM
Do you have a fun run coming up? There are several things you can do to improve your performance in your final few weeks of preparation. Have a training plan It’s a great idea to have a firm training plan in place for a least five weeks prior to the event. A program which builds up gradually and then tapers off before the race is best. Trying to cram additional runs in the last few weeks before your run isn’t advised, but rather try sticking to your original plan will see you best prepared to tackle your race. Book a massage By scheduling a massage a week or two prior to your race can assist to ease muscle soreness and help you relax, re-energize and build your confidence in your ability to run. Avoid deep tissue massages within at least three days prior to your race, otherwise you could be left feeling sore! Hydrate & Nourish Yourself It’s really important to make sure you are sufficiently hydrated prior to your race and on the lead up to the event. Everyone is different when it comes to how much water you need so pay attention to your body and make sure you aren’t thirsty at any point. The same applies to food, nourish your body when you are hungry and according to your appetite and eat food to you enjoy and leaves you feeling good. Sleep Late nights are best avoided at least a week prior to your race! Aim for 7-8 hours a night or whatever you personally require to feel rested and rejuvenated. Taper The final week before your race event is where you should be tapering off into easier runs. Your final run should be at least 3 days prior to the race which will allow you to avoid feeling any soreness or muscle fatigue. Check your race map and plan ahead It’s a really good idea to look at the map of the run course and take note of drink stations, hills, toilet stops, start line, parking and public transport options if this is how you plan on getting to the event. Being prepared will eliminate last minute panic and allow you to focus on your race strategy. Put together your clothing, shoes, race bib and anything else you need for the run and lay these out the night before the race to avoid any race morning panic! Remember to trust the process of your training and try not to get too worked up or nervous. If you’re prepared you will do well and have fun in the process! Sanctuary Cove Palms Fun Run Registrations are now open for the inaugural Sanctuary Cove Palms Fun Run. Join runners of all ages in either the 6km or 8km circuit around the Palms Golf Course and raise much needed funds for the Institute of Glycomics. For more information visit: https://sanctuarycovecountryclub.com.au/palms-fun-run/
Registrations open 1st August for the inaugural Sanctuary Cove Palms Fun Run on Sunday October 6th. Join runners of all ages take to Sanctuary Cove’s exclusive Palms Golf Course to run either a 6km or 8km circuit through this idyllic setting while raising money for charity. Sanctuary Cove has partnered with the Institute for Glycomics to help raise much needed funds, a collaborative charity that works with leading scientists to build a critical mass around multidisciplinary research. Global collaboration is essential in their vision to bring forward novel drugs and vaccines to the community. A proportion of registration fees will go towards this worthy charity. Participants will have the chance to win a trip for four staying at the luxurious InterContinental Sydney with a $1000 travel voucher in the lucky door prizes. The Palms Fun Run will kick off at 7.00am on the 18th hole and will loop the last nine holes of the Sanctuary Cove Golf Club’s stunning course. In addition, children can take part in the 100m Kids Dash that will start at 8.30am. There will be post-event celebrations at the Sanctuary Cove Country Club including special offers from Arnie’s Café and Bar, face painting and lucky door prizes for participants. The major prize will be a 3-night stay at the InterContinental Sydney for a family of four with a $1000 travel voucher. Other prizes include a VIP Golf Pass at The Palms Golf Course, six-month gym membership to the Sanctuary Cove Country Club, a $250 gift card to spend in The Marine Village, High Coffee for two at the InterContinental Sanctuary Cove Resort and a coffee gift card from Arnie’s Cafe and Bar. Registrations cost $50 per participant and includes entry into The Palms Fun Run, a participation medal plus one free InBody body scan at the Sanctuary Cove Country Club, a Sanctuary Cove water bottle, sweat band, $5 donation to the Glycomics Institute, a complimentary breakfast item at the post-run cook up and much more! PRIZES Win a 3-night stay at InterContinental Sydney for a family of four, including $1000 travel voucher. Other prizes include a six-month gym membership to the Sanctuary Cove Country Club and a $250 gift card to spend in The Marine Village. REGISTRATION Registrations cost $50 per participant and includes entry into The Palms Run and participation medal. Entry into the 100m Kids Dash is just $10. START TRAINING NOW Join the Sanctuary Cove Country Club gym today and start your personalised training program. Add the VIP Program to your membership for a host of benefits. REGISTER Registrations cost $50 per participant and includes entry into The Palms Fun Run, a participation medal plus one free InBody body scan at the Sanctuary Cove Country Club, a Sanctuary Cove water bottle, sweat band, $5 donation to the Glycomics Institute, a complimentary breakfast item at the post-run sausage sizzle and much more! Book Now