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



Smash your fitness goals this August at the Sanctuary Cove Country Club and join our 4 Week Challenge Starting August 16th push yourself to your limit and hit your fitness goals.  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 Daily fitness program Meal plan talk: Monday 19th August 6pm Extra fitness classes: Wednesday 6.30am: Boxing  Saturday 6.00am: Boxing x Circuit Complimentary 500ml Sanctuary Cove stainless steel water bottle  Join now at reception or email info@sanctuarycovecountryclub.com or phone 07 5699 9070. There is a participation fee of $60 (free for VIP Members). 


BLOG POST: Free Fitness Fridays

Sanctuary Cove Country Club are hosting free fitness classes in The Marine Village on Fridays.  We invite everyone to join us on their lunch breaks to participate. Every Friday there will be two classes on offer: 12 pm: 30 minutes of Circuit Training 12.30 pm: 30 minutes of Yoga  These community fitness classes will take place in The Docks in The Marine Village (located between Anchor Buoy and Ioesco).   



SANCTUARY Cove Country Club will host a Wellness Month in June, kicking off with a two-hour Yoga class overlooking the picturesque Palms Golf Course. Members and visitors to the Country Club are invited to attend a number of group fitness classes throughout the month, including Yoga, Pilates, and Meditation – all designed to promote the benefits of a healthy mind, body and spirit. Sanctuary Cove Country Club Operations Manager, Ryan Fishburn, said the classes will provide the perfect opportunity for mind and body exercising. “Yoga and Pilates can greatly improve muscular and postural strength, and both incorporate breathing techniques,” said Mr Fishburn. “Meditation is the perfect addition to Yoga and Pilates as it will help to calm and focus the mind through breathing and mindfulness, and we’ll be holding meditation classes every Tuesday morning at 8:30am” he said. EPIC YOGA - REGISTER HERE DOWNLOAD CALENDAR ESSENTIAL OILS “The epic two-hour Yoga class will incorporate up to four instructors, and will cover grounding and breathing, a warm up, sun salutations, standing and balancing postures, seated and supine postures and Savasana and meditation. It will be suitable for all fitness levels.” A second two-hour Yoga class will also be held on Friday 21 June on the Village Green overlooking the Sanctuary Cove Marina, to celebrate International Yoga Day. Mr Fishburn said in addition to fitness and meditation classes, members can learn how essential oils aid wellness, meet local fashion brand Flow Yoga on Wednesday mornings in a series of meet and greet sessions. Wellness Month will launch on Saturday 1 June 2019 with a two-hour Yoga class in the Botanical Room overlooking the picturesque Palms Golf Course for just $20 per person. Anyone can take part in Wellness Month, including members of Sanctuary Cove Country Club or visitors wishing to participate in casual group fitness classes. For any enquiries email info@sanctuarycovecountryclub.com.au Book A Casual Pass



Sanctuary Cove Country Club is holding a Group Fitness Challenge, and it’s the perfect chance to step outside your comfort zone and try a new activity that will help you feel great inside and out. With 14 classes on offer, there is something for everyone at every fitness level – from Yoga and Pilates to Body Pump, RPM, Zumba and more. There’s even Aqua/H20 fitness for those wanting a low impact workout in a heated swimming pool. Group fitness classes give you the chance to expand your horizons and abilities and take part in a social activity that may be different to what you would normally do at the Country Club. You’ll feel more accountable for your workout, and participating in a combination of classes can help you see better results. Plus, you’ll learn more about your workout and receive personalised advice from the highly qualified Sanctuary Cove Country Club trainers. The Group Fitness Challenge will run from 1 - 31 May, with spot prizes given out throughout the challenge to keep everyone motivated. To find out more about Group Fitness Classes at Sanctuary Cove Country Club, visit the website: https://sanctuarycovecountryclub.com.au/classes/



Enjoy half price yoga on Wednesdays. Join one of the Wednesday morning classes and receive 50% off your casual pass. Improve your flexibility, strength, balance, decrease stress and improve posture. Our yoga instructors will teach you how to connect the body and mind with breathing. Choose from: 7:15am-8:15am - perfect to do before work 8:30am-9:30am - pop in after school drop off 9:30am - 10:30am - great time to catch a class with friends Visit reception prior to your class to sign up and access your 50% discount. Pay only $10 for a Wednesday morning yoga class. This will give you a full day access to the Sanctuary Cove Country Club facilities. Casual passes are normally $20. One discounted pass per person. For more about the Sanctuary Cove Country Club visit the website: https://sanctuarycovecountryclub.com.au/classes/ or email info@sanctuarycovecountryclub.com.au



Ryan talks about the importance of sleep. We're halfway through the 4 Week Challenge and I hope you have been able to make a positive change to your lifestyle. In my health talk earlier this month I discussed a few topics including eating habits, foods to eat, training and sleep. A good night's sleep is so important and I suggested 6-8 hours is ideal and to refrain from the electronics in your room. A few podcasts that you can listen to, to help find the right sleep routine for you can be found here.