Out of bed and into the gym: three ways to regain fitness motivation this spring Winter isn’t just hibernation season for bears… as the weather cools down, we tend to neglect our fitness goals and routines, trading them in for extra episodes of our favourite Netflix series, or the warmth of our beds when that morning alarm goes off. Spring is here and there’s no better time to regain fitness motivation, get back into routine and start building momentum to smash those summer fitness goals. Here’s our top tips to regain motivation after winter, and get back into the swing of things. Group Fitness Classes Consistency is key when it comes to achieving fitness goals, and the best way to ensure consistency is to work out with a friend! Having an ‘accountability buddy’ is a great motivator to get you working out regularly and forming good habits. Attend a group fitness class with your accountability buddy (or buddies!) to experience a challenging workout in a fun atmosphere. Another benefit of group fitness is the convenience of never having to plan your workouts, which can often be an inconvenience, leading to skipping or avoiding the gym. At Sanctuary Cove Country Club, there are over 35 classes per week to choose from, with options for all fitness levels so you are spoilt for choice! Click here to view class descriptions and timetables, and find a class that suits you best. Personal Trainer If you are ready to take it one step further, enlist the ultimate accountability buddy… a personal trainer. Not only will a PT keep you in check and ensure you attend every workout, they can provide you with foundational exercises that are tailored to your specific needs and goals. All the trainers at Sanctuary Cove Country Club are highly qualified and accredited, specialising in different training styles and client outcomes. Our PTs can teach you how to exercise safely and use the correct technique, so you can get the most out of your workout and achieve your goals quicker. InBody Scan Regardless of whether you decide to workout with friends or assign a personal trainer, define your baseline with an InBody Scan. The InBody body composition analyser measures over 40 parameters in the body, including muscle mass, body fat and visceral fat levels. In just a few minutes, determine your current body composition so you can set relevant and achievable goals, and discuss how to achieve them with one of our trained professionals. It’s recommended to have an InBody Scan every 6-8 weeks, to track your progress and adjust your workouts and goals accordingly. If you are ready to regain your fitness motivation and put our top tips into practice please contact reception on 5699 9070 or email firstname.lastname@example.org
Spring into September with Outdoor Training Get outside and join a yoga, pilates or bootcamp session. With picturesque views of the golf course and peaceful sounds of nature - Spring is the best time of year to get outdoors and start that training for Summer. During the month of September: Monday/Wednesday/Friday 5.45am - 6.30am Bootcamp Session Thursday at 9.30am - 10.30am Pilates Class Thursday at 10.30am - 11.30am Yoga Class Saturday 7.00am - 7.45am Bootcamp Session After each outdoor class enjoy a fresh fruit platter. If you wish to find out more about these programs please contact reception on 5699 9070 or email email@example.com
Smash your fitness goals this August at the Sanctuary Cove Country Club and you could win a stay at the InterContinental Sanctuary Cove Resort Starting August 3rd push yourself to your limit and hit your fitness goals. This challenge is designed to improve your health and well being and set up healthy habits that can be continued throughout the Summer. 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. Over the four weeks you will receive: 2 x InBody body scans one at the start and one at the end of the challenge to measure your results Guidance and suggestions from Ryan and the team on how to reach your goal Complimentary Sanctuary Cove Country Club gym bag When you sign up you go in the draw to win a stay at the InterContinental Sanctuary Cove Resort including one nights accommodation for two people including a $100 voucher to spend in their cafes, restaurant or bar. Join now at reception or email firstname.lastname@example.org or phone 07 5699 9070. There is a participation fee of $50 (free for VIP Members). If you wish to find out more about these programs please contact reception on 5699 9070 or email email@example.com
Matt has teamed up with the Country Club’s Manager, Ryan Fishburn to turnaround his health through a lifestyle program that combines exercise with a healthy eating plan [read previous post here]. To start Ryan increased daily activity and weight training. This included walking or surfing each morning, a one-hour cardio and weight training session three times per week, and an intense PT session twice a week. From a diet perspective Matt eliminated processed foods, sugar, food colouring and flavouring and commenced intermittent fasting, whereby Matt eats his first meal at 11am and next meal at 6pm. In two weeks Matt has lost 5.7kg, 3.5% body fat and dropped 3 points in visceral fat. Ryan said these initial results were outstanding. “Matt has shown that he is following all disciplines of the plan, by just not training well but also eating less and making healthier choices,” he said. Matt is also pleased with his results, although hesitant in maintaining his new healthy habits. From a workout perspective, Matt’s body is hurting a little more than before as he works harder under Ryan’s guidance. The training sessions work different muscles that have not previously seen much attention. The biggest surprise for Matt is how instrumental diet and food is to his weight loss program. While the hardest part is eliminating carbohydrates (formerly a daily food source for Matt), the easiest part has been intermittent fasting. Normally Matt’s morning routine would be to wake up, shower and breakfast, followed by an early lunch at 11.30am. However, the day now starts with a surf, shower and coffee before starting a morning workout with Ryan. At 1pm Matt reaches for a protein shake which keeps him going through until dinner. This last meal of the day avoids carbohydrates and includes vegetables and protein. Matt has also forgone his daily beer. Ryan plans to continue the current schedule with Matt for the next fortnight and review after this. The workout will vary with different exercise sets, reps and rest times. The diet will continue to focus on whole foods and intermittent fasting, the only difference will be changing the protein shake on some days to meals such as omelettes or salads. In two weeks Matt will be one month into his challenge and undergo his second body scan to review body fat and weight loss results. If you wish to find out more about these programs please contact reception on 5699 9070 or email firstname.lastname@example.org
Everyone has their own health and fitness journey and start them for a myriad of reasons. They could be small or large weight loss goals, the desire to be fitter with higher energy levels or just to eat healthier meals. One Sanctuary Cove Country Club member is about to undertake a life changing 12-week challenge. Matt Rippin is the General Manager of the InterContinental Sanctuary Cove Resort; he is a husband and father of two that due to his hospitality background took the opportunity to indulge in fine wine and food. After years of doctors’ advice to lose weight, it took the loss of Matt’s father to finally realise life is short. His father was a great man and role model that Matt misses dearly. He now wants to ensure he shares a long, well lived life with his family and to be a great role model for his children. Matt will team up with the Country Club’s Manager, Ryan Fishburn to turnaround his health through a lifestyle program that combines exercise with a healthy eating plan. Matt is 46 years old and weighs 114kg, a far heavier version of himself when he met his wife Kerry 16 years ago weighing just 85kg. His goal is to lose 10-15 kg before Summer (and keep it off!), and will allow him to say sayonara to the dad bod look! There are many health issues associated with being overweight including unnecessary stress on your vital organs, low energy, Type Two diabetes, sleep apnea, heart disease, stroke, fatty liver disease. Another issue is Body dissatisfaction not being happy with your body, avoiding situations where you may have to be in your swimmers. Matt has always been active through surfing and indoor and outdoor cycling but his temptation and desire for carbohydrates, sugar and alcohol has seen the weight stack on. After assessing Matt’s fitness levels, goals and review any medical conditions, Ryan’s plan is to facilitate a complete health and fitness program. This includes a daily training schedule with a variety of fitness activities, a health plan that includes diet recommendations, hydration, intermittent fasting and other lifestyle factors such as sleep. As a start to Matt’s health and fitness journey, Ryan has increased daily activity and weight training. This includes walking or surfing each morning, a one-hour cardio and weight training session three times per week, and an intense PT session twice a week. This additional training and movement will dramatically increase the calories that Matt will burn per week. From a diet perspective Matt will immediately eliminate processed foods, added sugar, food colouring and flavouring. Ryan has advised to increase wholefoods, quality protein and fats and to start intermittent fasting, whereby Matt will eat his first meal at 11am and next meal at 6pm. A combination of increased movement, better food choices and improving his lifestyle factors Matt is being set up to achieve his goals within 12 weeks. Matt’s journey will be followed and covered throughout the 12 week period to Read more
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 email@example.com 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 firstname.lastname@example.org 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.