Yoga Exercises

Yoga exercises strengthen your body and make it more flexible. Yoga also calms your mind and gives you energy. In active sports or strenuous exercises, you use up energy. In yoga classes, students report that they feel tranquil after a class, yet have more energy. Slow and steady motion is the key to going into or coming out of the postures. You hold a yoga pose for several seconds or even minutes and give attention to full, quiet breath. Your yoga instructor will always encourage you to relax as the exercises are being done.

You gently place your body into yoga postures. Done correctly, there's very little chance of injury or muscle stress. A particular asana is not repeated dozens of times, nor are you ever encouraged to push yourself too much.

A yoga session is designed for balance. You stretch to the right and then to the left. You bend back and then forward. You learn to recognize when one side is stronger or more flexible than the other. Thus harmony and balance are achieved with yoga practice.

People of all ages can practice yoga exercises. They are easily modified to meet your needs and physical condition. Don't be put off by the difficult looking postures you may see in a yoga book. A skilled teacher can adapt most asanas by using chairs, cushions, even a wall or other props. A yoga practice can be tailor-made just for you. If something is really impossible for you to do, just forget it. Never compete with yourself or others. Yoga is a stress-free but powerful way to exercise.

Yoga is good for increasing your flexibility and relieving stress, but it doesn't take the place of aerobic exercise. You should still do regular, aerobic exercise, which increases your cardiovascular fitness, helps you lose weight, and, for people with non-insulin-dependent (type II) diabetes at least, improves blood glucose control.

To go to the Gold Coast PCYC website and current timetable CLICK HERE. 

Tips for Fitness Women

Would you like to be a fitness woman? Or are you a fitness woman but would like to be effective? Here are 7 great tips on how to become an effective fitness woman:

1. Get a program that will best suit you. Every fitness woman is different. Our friendly staff at the Gold Coast PCYC gym can help you with a program. You may have surgical history where a program may not be suited for you.  If the fitness program is not for you, it will only be a cause of frustration and injuries. consult a qualified trainer to make sure that the fitness program will not hurt you.  We have 6 qualified trainers working at the Gold Coast PCYC gym and all our fitness instructors and coaches are qualified in their fields.    

2. Set realistic targets. Wouldn't you be frustrated if you set your mind into reshaping your body in a month? Make sure that the body you would prefer in a period of time is achievable and realistic. The program should also be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and timelines that are realistic.

3. Exercises should work on the parts of your body where muscles are. The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.

4. Be systematic on working on your muscles. Your muscles should be working harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. A daily log will also motivate you since you are able to track how far you have gone. It builds confidence since there is a written proof something that was successfully accomplished.

To see our Gold Coast PCYC website click here 

DEPRESSION – AVOIDING IT

Depression is a serious illness that can affect the work power, family and social life of a person. This is why we don’t have to ignore it and hide it. It is important to know the symptoms, the causes and what possibilities we have to prevent it.

Each one of us had at some point a depressing sad moment. Depression is a normal human reaction associated to a loss, with the tumult of everyday life or with an agitated sentimental life. Sometimes the sadness sensation passes but sometimes it doesn’t, it becomes more persistent and it can conduct to nervous breakdowns. The diseases of the nervous system are very serious and that is why it is important not to pass them by without proper help when we realize we can’t handle them by ourselves. Getting help is not only normal, but required also.

Here are some of the symptoms of depression:

-        sadness

-        loosing energy

-        loosing hope in life and others

-        not finding pleasant anymore the things you used to love

-        having trouble concentrating

-        uncontrolled crying

-        headaches, other types of inexplicable aches and itches

-        needing to sleep a lot or on the contrary not getting any sleep at all

-        loosing appetite and loosing weight at the same time

These are just some of the symptoms of depression and if more of them are associated they are not to be ignored and a discussion with a close person or a specialist has to happen very soon.

            What causes depression? There is not a single source that causes depression. This is a complex disease that can appear as a result of multiple causes. Depression can also be transmitted among persons that are close to each other, by influence.  

                  There are proofs that say persons suffering of depression suffer brain changes. There are also proofs that explain how depression can also be genetic. Children affected by the depression of their parents or parents whose children suffer from chronic depression are more likely to be affected themselves by this illness.

            To try and prevent depression we have to know ourselves very well. Although treatable depression can be hard to prevent once we are already melancholic. The best method to avoid another crisis after a chronic depression is to keep and eye open to its symptoms and its causes. And also get professional help whenever we feel like we need it.

Gold Coast PCYC Blue Light Disco for Grade 8 & 9

Due to popular demand we are trialling a Blue Light Disco for Grade 8 and 9 students.

Last year we were asked repeatedly why we don't have a Blue Light Disco for the older groups.   At the December Disco 37 people gave me there email addresses and said they would come to a Grade 8 and 9 Disco.

So this is for you, tell your friends the more people we get the more fun we will have.

Friday Night the 24th of February 2012. 
7pm - 9.30pm
Police Supervision
No Passouts. 
Prizes 

Blue Light Disco - Hawaiian Night

The Disco tonight was well attended with over 300 children attending.

There were heaps of prizes and we would like to thank Mikes Bikes of Miami www.mikesbikes.com.au who donated the scooter won by Jess pictured below.

We would also like to thank our sponsors:

Event Cinema Robina

Dominos Mermaid Waters

McDonalds Surfers Paradise and Subway Broadbeach.

Everyone had and excellent night. 


Our next Disco is for Grage 8 and 9 to be held on the 24th of February.

Tips for Parenting

Tips For Parenting

Gold Coast PCYC has a number of programs for tiny tots and we have some helpful hints for you.

* Nappies:  Most babies that are fed using the PDF method usually need a diaper change at each feeding time.  This means that your baby will need about 6-8 nappies a day or more.  Many new parents time the nappy changes with the after dinner bowel movement, but if you miss it, you will just have a few more nappies to change during the day.

* Nappy rash:  Sensitive skin is a common problem for some babies and they may get a nappy rash due to a food allergy, yeast infection, sitting too long in a wet or messy nappy, or teething.  If you notice your baby beginning to get a nappy rash, talk to your paediatrician about which nappy rash medicine will work for your baby.

* Growth spurts:  Growth spurts can start as early as 10 days after your baby's birth.  Growth spurts usually are preceded by a sleepy, lethargic day and a big jump in appetite.  Growth spurts may happen again at 3, 6, and 12 weeks and again at 4 and 6 months.  If you begin to notice that your child is not as satisfied with the amount that you have been feeding her previously, then she may be beginning a growth spurt period.  If you are breastfeeding, you may want to add a feeding or two to satiate your baby's appetite and to help increase milk production.

* Immunizations:  With all of the conflicting reports on immunizations, you may be unsure about whether or not you want your child to receive immunizations.  I think that there are simply too many fatal diseases that can be prevented by immunizing your baby to take the chance.  If you are unsure, then you need to talk with your paediatrician, but understand that the reason that the infant mortality rate is so low in this country is because immunizations are routinely done.



* Pacifiers & thumb sucking:  If you breastfeed, do not allow your child to use you as their pacifier.  If your baby seems to have a need to suck beyond eating, then you need to give them a pacifier.  There is no nipple confusion between a breast nipple and a pacifier as they are very different in feel and taste.  Babies will know the difference between the two.  Some children do not want a pacifier but will suck on their thumb.  If you don't have a problem with it, then let them.

* Spitting up:  It is very common for babies to spit up, but some babies do it more than others.  If your baby is growing normally, then there is no need to worry about it.  Projectile throwing up is not the same as spitting up.  Projectile throwing up is a violent reaction to reject the contents of the stomach and not just burping up a little milk.  If your baby does this frequently, consult your paediatrician.

I hope these helpful hits are useful. If you would like to meet other mums, come to our Playtime from 9am until midday every Monday except school holidays.

Check our website for other Tiny Tot classes.  www.goldcoastpcyc.com

Create and Maintain a Budget

Soon this will be a real car above and the kids will be wondering how to afford the fuel. 

  The first step to avoiding the troubles of financial debt is to create and maintain a budget.  Itís not as intimidating as it sounds, donít worry.

       First off,  create a list of all your monthly income and also a list of your monthly expenses.  When determining income, list all sources including alimony, child support, side jobs, etc.  In calculating expenses, be sure to include housing, food, transportation, utilities, entertainment, etc.  To gain an accurate reflection of actual expenses, sit down each night and write down expenses, just make sure to save receipts.  Determine if your income covers all of your expenses.  If the answer is no, then some expenses need to be reduced.

       Adjust expenses.  If it is a small discrepancy, it may mean reducing some minor expenses like entertainment or cell phone plan.  If the deficit is larger, you may need to downsize your vehicle or living arrangements.  If your income covers all of your expenses, you still may want to trim some of the excess fat off your spending habits.  This can free up extra money for things such as vacations or college funds for your children.
     
       Additionally, consider if you need to add new categories.  Some areas that are often overlooked are debt reduction, emergency savings funds, and retirement savings.  An emergency fund ensures there is an adequate amount available to cover unforeseen events (car emergency, etc), should it arise.  This will eliminate the need for using credit which can quickly damage your budget.
     
       There are several advantages to sticking to your budget.  Firstly, most people have set financial goals that they would like to reach in the future.  Sometimes it may be a trip, a brand new car, or a college education.  A budget can help people save money to make these goals a reality.  Additionally, many people are crushed under heavy consumer debt.  Without a disciplined pattern of spending, it is virtually impossible to make much headway in reducing debt.  A personal budget will provide the necessary framework to begin eliminating these inflated account balances.
     
       If executed properly, a budget will allow a person to simultaneously meet their expenses, place money into savings, and pay back outstanding debts.  Therefore, it is anyoneís best interest to create and implement a budget.
     

www.goldcoastpcyc.com 

The Family that Eats Together Stays Healthy Together

I was with our Outside School Hours Care kids the other afternoon and a boy on receiving his afternoon tea went to sit on the table.  I asked him to please hop down as you wouldn't sit on your table at home.  His reply was that he didn't have a table.  I asked where they eat and he said that they would watch TV and eat while sitting on the lounge.

My extended family enjoying Christmas together.

Recent studies have shown that not only do children like to sit down at the dinner table and eat a meal with their parents, but they are more likely to eat a well-balanced, nutritious meal when they do.  But with the hectic lives we seem to lead these days, getting the family all together in the same place at the same time can be a difficult chore. Between work schedules, after-school activities, errands, and the like, it seems we have less and less time.   But with a few simple ideas and some planning, meal time can be an enjoyable and treasured family time.

Designate no less than one night per week to have a sit-down meal with your family.  Sunday nights are usually a good choice for this because you have more time to relax and the weekend chores have been completed.   If you don't have a table, you can pick up a cheap one at a garage sale or a camping store.

Involve your children in the meal planning and preparation.  This gives them a strong sense of self and the foundation for a lifetime of healthy meal planning and preparation.

Make sure the television is off, and make it a rule that all phone calls go to voice mail or the answering machine during the meal.  Take this time to visit with one another and enjoy one another's company.  This is a great time to reconnect and find out what events happened this week.  Take your time eating, and teach your children how to do the same in the process.  Eating slowly is a healthy habit.  Don't jump up and start clearing dishes and putting things away until everyone is done eating and talking.
 
On those days that you can't sit down as a family, try to make a habit of sitting down and chatting with them while they are eating, instead of rushing around catching up on the chores.  This shows them you're interested and that you care and want to be an involved and important part of their every day life.

Left to right - My sister in law Julie, Son Mitchell, Daughter Kelly, myself and Niece Kirsten having fun making a gingerbread house. 

If you want to stay healthy come to our group fitness classes and join in the fun.  Visit www.goldcoastpcyc.com for our timetable.

Reason to Exercise

Many of us need to follow an exercise program, in order to remain healthy.  Below, you'll find several good reasons why you should start exercising now.

1.  Contributes to fat loss
It is well proven from scientific research all over the world that physical exercise contributes to weight loss.  If you burn more calories than you consume through nutrition, you'll lose weight.  When you exercise, you burn more calories than when you don't.  It's really simple - the more you exercise, the more weight or fat you'll lose.

2.  Prevent disease
The chances of developing several various diseases has been proven to decrease when exercising.  These diseases include heart disease, cancer, diabetes, and the stroke.

Around 4 out of 5 deaths caused by heart disease and cancer, are linked to factors that include stress and lack of exercise.  We all know that diabetes increases the chance for heart attacks and strokes. What this shows, is that many of the risk factors and diseases caused by not exercising are working in conjunction to damage your health.  To prevent this from happening, start exercising.

3.  Improving disease
Many severe and minor diseases can be improved or even healed through regular exercise.  These even include the diseases listed above.  By following a regular plan, you can also decrease HDL cholesterol levels, decrease triglyceride levels, and decrease your blood pressure as well.

Exercising on a regular basis will also reduce the risk of prostate cancer for men, breast and uterine cancer for women, and much more.  All of this is scientifically proven, which is why you should start exercising today.

4.  Enhance your state of mind
Everyone knows from the many scientific studies that regular exercising will lead to an increased release of endorphins in the body.  These chemicals will fight depression and make you feel happy.  The body releases these endorphins only 12 minutes into the workout.

There is another chemical known as serotonin that is increased during and after a workout.  The increased levels of serotonin in the central nervous system is associated with feelings of well being and decreased mental depression. The chemical can also help you sleep better at night.

5.  Enhance your wellness
When you are in great shape and well fit, you'll have more energy and you'll notice that your overall mood is improved.  You will have experienced that you can stretch beyond your own limits and you know that you can do more than you thought possible.

6.  Persistence
Exercising regularly will give you more energy, which can help you be more productive at home and at work.  Exercising can help give your new goals a sense of purpose and give you something to focus on and aim for.  This can help you increase your persistence and prevent you from going off track while you aim for your goal.

7.  Social capabilities
After a workout on a regular basis you can boost your self esteem.  This can help you look better and you'll be more comfortable as well.  Exercise will also help you to become more active and meet new people, which will prevent you from feeling isolated and unsupported.  Exercise will also increase your interests in sex, and can help you to improve your marriage or your partner relationship.

After knowing all of these tips and reasons to exercise, you shouldn't hesitate to get out there and exercise.  You can exercise at home or come in here and join our gym and group fitness classes.  There are several different ways that you can exercise, all you have to do is select a few that you like.  Take a little bit of time out of your day and start exercising - you'll feel better than ever before and your body will thank you.

For a copy of our timetable click on the link - it does change occasionally so please confirm your class if you plan to travel a distance.   www.goldcoastpcyc.com    The timetable is two pages long so please scroll to the bottom.

This group below have started exercising today.

Mens Respect Walk

Mens Respect Walk (Mr Walk) was launched at Skilled Park, Stadium Drive, Robina on Sunday the 5th of February 2012.  The Jetstar Gold Coast Titans launched this new campaign to help raise the profile of the transition of Boys to Men.

The concept was initiated by Councilor Bob La Castra after he attended a seminar titled From Boys to Men.  If you wish to read more about this event you can do so at the "Men of League Foundation" at this link www.menofleague.com 


Many people from the community attended the 2.2km walk including Police Assistant Commissioner Paul Wilson who is pictured below with the Titans Mascot.

The Titans had a lot of fun testing out the Police Motorcycle.

I had to get a photo with the Kokoda Challenge Group. I enjoyed walking and talking with them about their Teenage program.   I met Luke pictured above on the right on the Kokoda Track in Papua New Guinea in September 2011.  It is a small world.  Here is a photo I took of him and his friends in Kokoda.   Luke is the one with the football.

Each year the Kokoda Challenge on the Gold Coast is held to raise money for their youth program.  The 96km course is hailed as Australia's toughest endurance event as it summits 5000m of vertical elevation and crosses 12 creeks.  The goal is to finish as a complete team of four in honour of the spirit forged on the Kokoda Track in 1942: mateship, endurance, courage and sacrifice.

If you wish to read more about the Kokoda Challenge please refer to their website at www.kokodachallenge.com  

Pictured below is Acting Senior Sergeant Ryan Clark who attended the Mr Walk with his two sons.  Ryan has also walked the Kokoda Challenge for a few years running.