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How to make and keep your New Year goals

Goals for the New Year can be the bain of your existence and, let’s be real, there’s no point setting them if they’re terrifying and unattainable. Never fear, we’ve brought in the big guns to help you get sorted for 2018.

Local Gold Coast pharmacist Holly Louise, better known by her alias #thefitpharmacist, who has provided us with some hints and tips to sticking to your New Year’s goals.

The perfect time to make resolutions for the year ahead. But are they the same ones you have made every year?

What has held you back from achieving your health and fitness goals in the past?

In society today, everyone wants results without putting in the time and effort required to achieve them. Rather than setting aside time to gather information, gain knowledge, and construct a reasonable plan for accomplishing their “goals”, people are often looking for quick fixes. So when they don’t reach their goals in the first few weeks, they lose interest and quit.

The importance and value of goal setting is often overlooked and the biggest mistake most people make is setting unrealistic or unspecific goals. “I want to lose weight” or “I want to get fit” are the most common ones I come across with my clients. The difference between setting these goals and actually achieving them is in the details. The most effective way to set a goal AND achieve it is to follow the SMART approach:


  • What do you want to accomplish?
  • What are your specific reasons, purpose or benefits of accomplishing the goal?
  • Who will be involved?
  • Where will you do it?

Your goal must be specific rather than general in order to be effective. Setting large, vague goals will not motivate you to achieve them.


  • How will you measure your progress?
  • How will you know when you have reached your goal?

Measuring progress towards the achievement of the goal is essential. If a goal is not measurable it is not possible to know whether you are making progress towards completion. Measuring progress helps you stay on track, reach your target dates and continue putting in the effort required to reach the ultimate goal. Remember, what can be measured, can’t be managed.


  • How will achieve your goal?
  • What are you prepared to do?

It must be possible for you to achieve your goal. Setting unachievable, unattainable goals is pointless. You will be doomed from the outset. You yourself need to be capable of implementing your goal.


  • Is your goal realistic?
  • Is it too difficult to achieve?

Your goal must be relevant to the resources and constraints available to you. Your goal should be challenging, but not so big or complex that you will lose the motivation to achieve it.


  • What is the timeframe?
  • Is it achievable?

A goal must have a deadline. This will provide you with the necessary focus and sense of urgency to make it happen.

Take some time now to think about what benefits you would gain from goal setting and finally being able to achieve your New Year’s goals. It is a good idea to set a few action-oriented SMART goals and revisit them often. Not only will this give you a game plan, but it will keep motivation levels high as you start reaching them. The sum of achieving many small short term goals all add up to big changes in the long term!

Time to make this year your best year yet!

By Holly Louise #thefitpharmacist

Paddle board yoga

Is there anything more peaceful than floating along Tallebudgera Creek on a sunny, windless morning with a paddle board under your feet?

How about anchoring close to the shore for a relaxing yoga class while the tide gently rocks beneath you.

Now you can do both in the one glorious, zen-inducing morning thanks to local yokl, a Gold Coast company passionate about connecting travellers to locals and uniting them with the heart of our city.

Stand up paddle boarding can be somewhat of an art unto itself and while some balance is required, at least if you fall off, you’ll be splashing into the crystal clear waters of Talle Creek for a refreshing dip. It’s win win.

After cruising up the creek, instructor Sarnia has you dock the boards close(ish) to the shore to begin the yoga portion of the experience.

The practice starts off gently with meditative breathing and stretching and moves into stronger poses tailored to your strength and balance abilities.

After around an hour of asanas, including a few minutes to test out your skills with something a little trickier, it’s time for a closing meditation laying on the board, eyes closed with the sounds of birds, waves and laughing children floating by.

Paddling back to the starting spot might just be one of the most relaxing experiences of your life after that.

Once you’re back on dry land, have a quick dip and join Sarnia for a healthy, delicious breakfast by the creek and be on your merry way.

Paddle board yoga is such a beautiful way to experience one of the Gold Coast’s most breathtaking natural sights and what better way than on the water with a relaxing workout thrown in for good measure.

HOURS: Various (we recommend a sunrise session).

LOCATION: Meet at Kevin Gate Park, Awoonga Ave, Burleigh Heads.

Words by Kirra Smith

Get fit for free*

Gold Coasters are known for being an active, healthy bunch.

With countless gyms, yoga studios and bootcamps constantly popping up around the Coast, there’s definitely no shortage of ways to keep fit.

All of this can be expensive though so we sought out some of the most affordable ways to get in your daily exercise around the city (from north to south).

*two of the below classes are free.


An all-over body workout that transforms the way you look, feel and perform through building strength, teaching body awareness, good posture and relieving back pain.

WHEN: Monday and Friday at 9am

WHERE: Zen Soul Yoga, Paradise Point Parklands, The Esplanade, Paradise Point

COST: $10


Energetic sessions combining cardio, circuits and boxing. All equipment supplied and all ages welcome.

WHEN: Mondays at 6pm

WHERE: Body by Paris, Nerang Community Centre, 34 Price Street, Nerang

COST: $3


Relaxing and energizing, yoga has proven benefits for the mind, body and soul. Far more than just stretching and relaxing, yoga gives you a chance to appreciate the present moment. Classes are suitable for all levels and ages.

WHEN: Mondays at 6.30pm

WHERE: Australian School of Meditation and Yoga, Southport Community Centre, 6 Lawson Street, Southport

COST: $8

Mummylicious fitness

Uniquely designed outdoor fitness classes for mums and bubs. The exercise program targets the physiological effects on the body caused by pregnancy and childbirth.

WHEN: Fridays at 9:45am

WHERE: Macintosh Island Park, Gold Coast Highway, Surfers Paradise

COST: First class is free then $15 casually or $10 per week

Fitness circuit

Give your body an all-over workout in a friendly, all ages and fitness levels class. Sessions include boxing, circuit training, core strengthening and stretching.

WHEN: First Monday of every month at 7am

WHERE: Kurrawa Park, Old Burleigh Road, Broadbeach

COST: Free

POUND rockout workout

POUND is an exhilarating full body workout combining cardio, Pilates-inspired strength training and the energizing, sweaty fun of drumming.

WHEN: Wednesdays at 6.30pm

WHERE: Launch Performing Arts Academy, 1/56 Paradise Ave, Miami

COST: $10-12

Tai Chi

Improve your mind and body connection through breath control and movement. A qualified instructor guides you through a series of movements to help promote harmony and improve mobility and mental awareness. Tai Chi is suitable for all ages and fitness levels.

WHEN: Monday and Wednesday at 8.30am

WHERE: Australian Academy of Tai Chi, Justins Park, The Esplanade, Burleigh Heads

COST: Free


High Intensity Interval Training incorporates cardio, strength and mobility exercises catering for all fitness levels. HIIT involves shorter, higher intensity workouts for maximum results.

WHEN: Mondays at 6pm and Fridays at 9.15am

WHERE: The Fit Hub, Unit 4/9 Rothcote Court, Burleigh Heads

COST: $15 – bookings required

Deep water running

Improve your overall health with this enjoyable and challenging exercise. Deep water running is low impact and great for all ages and fitness levels. All equipment is provided.

WHEN: Fridays from 10.30 to 11am
WHERE: Palm Beach Aquatic Centre, Thrower Drive, Palm Beach

COST: $3

Holistic group fitness

One hour group fitness sessions incorporating a combination of exercises from balance, body expression, movement and stretches to mobilization, meditation and breathing techniques.

WHEN: Monday and Wednesday 5.30am and 6pm, Tuesday and Thursday 6.30pm, Wednesday 9am and 6pm and Friday 5.30am and 9am

WHERE: Holistic Pro Health Performance, 87 Griffith Street, Coolangatta

COST: $20 bookings required

These classes are just the tip of the iceberg in terms of what’s on offer around the Gold Coast and don’t forget, a beach or rainforest walk is always a good idea for both fitness and clearing that busy mind.

Heaven is a place on Earth

Long before healthy food became hipster, Helen’s Heavenly Bulk Foods was serving up delicious, good-for-you treats in the heart of Burleigh.

Since 1997 Helen Gibson has been a prominent figure on James Street sharing her love of healthy food including nuts and seeds, baking goods, herbs and spices, teas and powders, Acai bowls, smoothies and fresh juices.

Recently the space next door became available so Helen jumped at the chance to move the juice bar to accommodate her loyal customers who come from far and wide for her goodies.

Helen’s Heavenly Wholefoods Café serve a great range of healthy wraps, sandwiches and salads some of which are gluten free and/or organic.

They also have an unfairly delicious range of raw treats and protein powders available for purchase.

Both the store and café are constantly buzzing with bikini-clad beach goers, mums and bubs and those looking for fresh, delicious food and a passion for health you’d be cold hard-pressed to find anywhere else.

Stroll off the nearby Burleigh beach for a healthy takeaway treat or spend some time in air-conditioned comfort and watch the world pass by.

Having always been ahead of the curve in terms of providing delicious, healthy treats to Gold Coasters, Helen’s Heavenly Bulk Foods is the gift that keeps on giving.

Hours: 6.30am to 5.30pm

Address: 2/29 James St, Burleigh Heads QLD.

Words and photos by Kirra Smith.

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