Some hints and tips to sticking to your New Year's goals.
Some hints and tips to sticking to your New Year's 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:
Your goal must be specific rather than general in order to be effective. Setting large, vague goals will not motivate you to achieve them.
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.
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.
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.
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
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
Living on the Gold Coast makes it all the more enticing to get out and keep active – there’s no limit to the options available to help keep your workouts fresh and fun. If you’re looking for some alternatives to the more obvious usual suspects – beach, bush walks, stair runs & bike tracks – we’ve rounded up some great free and (super) low-cost options to get that heart rate up without breaking the budget!
With five free options in the mix, you’ll even have enough change left over for a sneaky oat milk latte for your efforts #thankuslater
Zen Soul Life
If you’re yet to join the cult following behind the all-over body workout that is Pilates, don’t let the appearance of the low-impact movements fool you, this deceptively challenging workout will have you building strength, improving flexibility and – our personal fave – relieving back pain (a must for all the desk workers among us!)
When: Monday and Wednesday 6pm, Thursday 9am
Where: Zen Soul Life, Check their insta for locations all over the GC – Hope Island and Labrador are both free!
Move Strong – on the Mat
A hybrid program with a Pilates feel, Move Strong – on the Mat is based around complementary resistance training and cardio techniques, designed and led by an accredited exercise scientist. Created to enhance your balance, coordination, cardiovascular health and muscular strength – sign us up! And at only $3 entry, this f-ab class is really not a stretch either.
When: Move Thursday 9am and 10.30am, Friday 9.15am
Where: In Motion Health and Fitness, Benowa, Paradise Point & Labrador
With a time slot that makes it ideal to squeeze in before work, and a fun and interactive group based environment designed for all fitness levels, the only thing standing in your way to live, laugh, lunge will be your ability to ignore the seductive calls of the snooze button. Go get your fix of strength, cardio, boxing and functional fitness movements all in one!
When: Monday 6am
Where: HOTA, Surfers Paradise.
Lights Out and Dance
Now if mornings just aren’t your thing, cha-cha-change it up with this night time free-movement dance fitness session at two convenient GC locations. What’s not to love about having an abs-olute blast while you dance your heart out in the dark!
When: Tuesday and Thursday at 7pm
Where: Broadbeach Cultural Precinct, Broadbeach and Runaway Bay Youth Centre, Runaway Bay
Cost: $10 – bookings required
This class is geared towards beginners, so the gentle movements will leave you feeling pose-itively rejuvenated and ready to take on the day! A combination of stretching, light isometric strength training and long holds at a restorative, slower pace.
When: Wednesday and Saturday at 6am
Where: Palm Beach Parklands, Palm Beach
If you live a little further north, maybe this Broadbeach option is a little more convenient for you. Geared for beginners through to those wanting more of a challenge, these outdoor classes go with the flow while well as improving your flexibility and strength.
When: Thursday 6am
Where: Kurrawa Park, Old Burleigh Road, Broadbeach
Deep Water Running
Get carried away with the benefits of deep water running! This low-impact workout option is ideal for people with injuries or limitations (but also, a great way to escape the humidity!) With beginner classes geared towards introducing you to the joy of combining cardio and for a full body workout and improving mobility without any worries about strain or injury.
When: Tuesday 12pm
Where: Gold Coast Aquatic Centre, Southport
Be moved by the healing martial art techniques that Tai Chi has to offer. A qualified instructor will guide you through a series of breathing and stretching techniques to help promote harmony, improve mobility, and increase alertness. The beach-side proximity is an added bonus that makes this class a martial-ous way to start your day.
When: Thursday 8am
Where: Kurrawa, Broadbeach
Spot of power walking, anyone? Start your weekend on the right foot with this fun (and free!) option, the friendly weekly 5k community park run event! Great for people of all fitness levels to get those steps up at your own pace – walk, jog, run, volunteer or spectate – it’s up to you!
When: Saturday 7am
Where: There are 5 parkrun locations across the Gold Coast. Hollingdale Park, Main Beach, HOTA, Surfers Paradise, Monaco St, Broadbeach Waters, Varsity Lakes, Varsity Lakes and Darcy Doyle Park, Mudgeeraba.
Cost: Free – registration required
Unfit Run Club
If you’re the kind of person that exercises just because you know you probably should – behold! Your new favourite running club. Unfit run club was founded by a group of mates who wanted to keep moving and laughing while supporting their fave local haunts #winwin Join in at your own pace and with your bevvy of choice – Thursday’s routes include a cheeky brewery stop to finish, while Saturday mornings finish up at a local cafe for your essential weekend caffeine fix.
When: Thursdays and Saturdays
Where: Check the insta for deets as routes change weekly
Cost: Free – registration required
Words by Kellie Leader.
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.