This month we are focusing on heart health, and specifically, the benefits of High Intensity Interval Training (HIIT). This form of training has been associated with several cardiovascular benefits and heart health. These are:

Improved Cardiovascular Fitness: HIIT is known to enhance cardiovascular fitness by improving the heart’s ability to pump blood efficiently. This can lead to increased stroke volume and cardiac output, which are indicators of a healthier cardiovascular system.

Reduced Resting Heart Rate meaning that the heart becomes more efficient at pumping blood.

Lower Blood Pressure and improvements in the inner lining of blood vessels.

Increased levels of good cholesterol leading to reduced risk of cardiovascular disease.

Enhanced Insulin Sensitivity leading tooverall metabolic health and can reduce the risk of heart disease.

Reduced Inflammation: HIIT has been found to have anti-inflammatory effects, potentially reducing inflammation markers in the body.

Weight Management: HIIT is effective for burning calories and promoting weight loss or weight maintenance, reducing cardiovascular risk factors.

Download the attached file for YOUR CHALLENGE for the month! (Also available at the Gym). 

Remember to adjust the intensity based on your fitness level and listen to your body. If you experience any discomfort or pain, it’s advisable to consult with a fitness professional or healthcare provider.

It’s important to note that while HIIT offers numerous benefits, it may not be suitable for everyone. Individuals with existing health conditions or those new to exercise should consult with a healthcare professional or fitness expert before starting a HIIT program. Additionally, a well-rounded exercise routine that includes a mix of aerobic, strength, and flexibility exercises is generally recommended for overall cardiovascular health.

At Kyogle Community Gym we love to encourage people to think about living in a way that will help not only live longer but live better, right now, with more energy and less illness. 

Many of us think about health goals at this time of year.  A new week often brings a sense of a fresh start, as does a new month or new season, but even more so, a new year! So, let’s harness the power of a fresh start with this new year by getting ready to make some small or large changes to areas of our life that need adjusting for enhanced health and wellbeing.

To help you, we have a SMART goals worksheet, with an example, for you to download.  SMART goals help you narrow down vague ideas about getting fit, losing weight etc, into actionable steps.  So, get ready to start this January with a new set of exciting goals so that by February you are setting those habits in concrete, ready to carry you through the rest of the year.

Check your goals are SMART:

1. Specific: Clearly define what you want to achieve, rather than being vague.

2. Measurable: Establish criteria to track your progress. – numbers, percentages, or measurable ways to gauge your achievements.

3. Achievable: Ensure that your goal is realistic and attainable. While it’s great to aim high, setting objectives that are too far-fetched can lead to frustration and lack of motivation.

4. Relevant: Align your goal with your broader objectives and values. Consider why the goal matters and how it fits into the bigger picture of what you want to accomplish.

5. Time-bound: Set a specific timeframe for achieving your goal. Having a deadline creates a sense of urgency and helps you stay focused. It could be a target date or a time frame within which you aim to accomplish the goal.

Welcome to “Dive into December – Healthy Skin Edition,” a month-long challenge focused on promoting healthy skin through a holistic approach. This challenge combines the power of sunscreen protection, nutrition, and exercise to help you achieve a radiant and glowing complexion. Get ready to embrace a healthier lifestyle that not only benefits your skin but also boosts your overall well-being.

Welcome to the “No Junk Food November” 30-Day Challenge! This month-long journey is all about making a positive change in your life by saying goodbye to unhealthy junk food and embracing a healthier lifestyle. Are you ready to take on this empowering challenge? Let’s get started!

The Challenge:

The goal of the “No Junk Food November” challenge is simple: avoid consuming any junk food for the entire month. Junk food includes those tempting, but unhealthy, treats high in sugar, unhealthy fats, and processed ingredients. By eliminating these foods from your diet, you’ll be paving the way for better health, increased energy levels, and positive habits that can last a lifetime.

You may also choose to limit your junk food intake down to only one portion per day if you currently have a diet high in junk foods.

How to Prepare:

Before we begin, take some time to prepare for this transformative experience. Clean out your pantry and fridge of any junk food temptations and make space for nourishing alternatives. Plan your meals ahead of time and stock up on wholesome fruits, vegetables, lean proteins, and whole grains to fuel your body throughout the challenge.

Guidelines and Rules:

Be sure to familiarize yourself with the guidelines and rules of the challenge. This includes defining what qualifies as junk food, setting a start and end date for the 30-day challenge, and considering any special circumstances, like social gatherings, that may arise during the month. **Check out the ranges of foods that are considered junk food from the cheat sheet, sourced from the Australian Eat for Health Dietary Guidelines at this link: 

Healthy Eating Tips:

We’re here to support you with a wealth of healthy eating tips! Check out the sample menu that you can download from the link at the bottom of the tracker. These are nutritious foods and meals to satisfy your cravings for every day of the week. Remember, balance is key, so aim for a diverse range of nutrients to nourish your body.

Tracking Progress:

To help you stay on track, use the tracker to record your daily food intake and exercise. Or go the next step and purchase one of our Mindful Eating Journals to celebrate your achievements and embrace self-reflection – even small victories are worth acknowledging. Purchase at the gym or online:

Strengthening your core is more than just achieving a six-pack; it’s about enhancing your overall health and fitness in a multitude of ways. Here are some compelling benefits that should inspire everyone to take up the 31-day core-strengthening challenge:

Improved Posture: A strong core stabilizes your spine, leading to better posture. Say goodbye to slouching and hello to a more confident, upright stance.

Enhanced Balance and Stability: A solid core forms the foundation for balance and stability in all physical activities, from lifting weights to everyday tasks like walking and bending.

Reduced Risk of Injury: A robust core provides protection against back injuries by providing support to your spine, reducing the risk of strains and pain.

Better Athletic Performance: Whether you’re an athlete or just enjoy sports and fitness, a strong core is essential for power, agility, and endurance. You’ll perform better in any activity you love.

Slimmer Waistline: While spot reduction isn’t possible, core exercises can help tone and tighten the midsection, giving you a leaner appearance.

Pain Relief: Strengthening your core can alleviate lower back pain and discomfort associated with poor posture.

Improved Breathing: A strong core allows for better lung capacity, helping you breathe more deeply and efficiently.

Enhanced Digestion: Core exercises can aid digestion by promoting healthy movement of food through your digestive tract.

Boosted Confidence: Achieving a strong core is a tangible accomplishment that can boost your self-esteem and confidence in your physical abilities.

Functional Fitness: A robust core improves your ability to perform daily tasks with ease, from picking up groceries to playing with your kids or grandkids.

** Join our 31-day core-strengthening challenge to unlock these incredible benefits. You’ll not only look and feel better but also build a strong foundation for a healthier, more active life. Challenge yourself and transform your core, and in just a month, you’ll be amazed at the positive impact it has on your overall well-being! **