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15 Reasons To Use Coconut Oil In Your Diet Now

1. Coconut Oil Improves Cholesterol

Coconut oil contains lauric acid, a saturated fat that is a type of medium-chain triglyceride (MCT). Lauric acid increases the good HDL cholesterol levels in the blood.

2. It Boosts Immunity

It’s full of anti-oxidants. It has antibacterial and antiviral (more on this below) properties.

3.  It Helps Digestive Disorders Like IBD

There is some controversy here because diets high in fat can worsen IBD symptoms. Check with your doctor. Some claim that because the body can absorb MCTs directly into the blood stream via your intestines, that they provide much-needed nutrients that sufferers from digestive disorders can’t normally absorb.

4. It Can Promote Weight Loss, Especially Around the Waist

Apparently, when coconut oil’s MCTs break down, these healthy fats in the liver increase metabolism (giving you more energy to work out) and positively effect sugar levels and thyroid hormones. According to a 2009 study, some women who consumed 2T of coconut oil per day for 12 weeks, lowered their abdominal fat versus women in the same study who consumed soy bean oil and saw no change.

5. Use Coconut Oil As A Natural Moisturizer


6. It Helps Heal Sunburn

People across the internet swear one of the health benefits of coconut oil is that it’s a sunburn remedy, reporting major improvement after just one application. Coconut oil does provide some natural sun protection, but shouldn’t replace a higher SPF.

7. Replace Shaving Cream With Coconut Oil

Coconut oil is a chemical-free, natural lubricant that allows your razor to glide over skin with ease. And, it moisturizes and heals razor nicks. Some people report not needing lotion after shaving with coconut oil. I do though. Put your coconut oil in a plastic, non-breakable container and ditch the shaving cream.

8. Treat Athlete’s Foot, Ringworm, Diaper Rash And Other Skin Conditions

The anti-fungal properties of coconut oil help treat recurrent skin conditions. People use it in combination with tea tree oil, Vitamin E and herbs. Researchers have discovered that though coconuts grow in many humid environments where fungi thrive, the people living there who consume a lot of coconut oil do not have fungal infections in general.

9. It Helps Treat Acne

If you’re going to use it on your face, invest in high quality coconut oil. The antimicrobial benefits of lauric acid and capric acid (the same acids found in mother’s milk) basically replenish the protective acid layer of skin and reduce inflammation. Internal consumption of coconut oil also helps acne, because it helps regulate hormones (see above) and metabolism leading to regulated sebum.

10. Use For Healing Minor Cuts And Scrapes

Apply coconut oil to cuts and scrapes as an antibacterial and healing agents. People claim their wounds heal more quickly, painlessly and with less scarring.

11. Coconut Oil Reduces Irritation From Bug Bites

Apply coconut oil after being bitten or stung for almost-immediate relief.

12. It’s Good For Wrinkle Prevention

Applying coconut oil stimulates the turnover of collagen which we all know helps prevent the appearance of wrinkles.

13. It May Reverse Or Slow The Progression Of Alzheimer’s Disease

Please note that this is a hotly debated topic. It is thought that coconut can slow or even reverse the progression of Alzheimer’s Disease. The most notable example is a pediatrician in Florida, Dr. Mary Newport, who fed relatively large amounts of coconut oil to her husband who had Alzheimer’s disease. She claims she was able to somewhat reverse and slow it. In a nutshell, it is thought that Alzheimer’s Disease is like diabetes for the brain. Insulin issues prevent the brain from accepting glucose.  Keytones are an alternative fuel to glucose which the brain will accept. And, keytones are metabolized in the liver after eating MCTs, which are ever-present in coconut oil.

14. It Helps Manage Pneumonia Symptoms

A study presented to the 2008 American College of Chest Physicians showed that children with pneumonia who received doses of coconut oil recovered faster than children in the same study who did  not.

15. Coconut Oil Is Anti-Aging

With the above health benefits of coconut oil, it seems to keep us alive longer and looking better, no?

I use coconut oil instead of butter on toast now. It’s delicious with a few drops of honey on top.

How do you use coconut oil?


7 Foods That Fight Stress

It’s easy to forget the importance of everything we put into our bodies. What we eat has a critical impact on our health and in turn, our ability to deal with stress.

The main takeaway from this article should be to eat the most nutrient-dense foods possible. Meaning, for every bite you put in your mouth be sure you are getting important macronutrients, vitamins and minerals.

Here are some foods (note this is just a brief list – there are many more!) that can help alleviate your stress:

1. Green Leafy Vegetables.

Leafy greens contain a lot of magnesium. Magnesium is an important mineral that has the power to relax muscles.

2. Fish Oil.

Fish oil contains essential fatty acids that help with serotonin uptake in the brain. Serotonin makes you feel good mentally and enables your brain to better cope with stress. You can get your fish oil from certain kinds of fish, such as salmon, or from supplements.

3. Dark Chocolate

A small piece of dark chocolate each day can actually provide you with many health benefits.

4. Meats.

Meats can help you combat stress by providing a good source of protein. They also contain necessary amino acids for healthy brain function. Be sure to choose grass-fed and pasture-raised/free range meats whenever possible.

5. Coffee.

Yes, caffeine is a stimulant and there is a risk of developing an unhealthy habit, however, moderation is the key. Coffee can help stimulate the brain into working with more energy and efficiency, helping you feel more motivated and less stressed. If you are under chronic stress and have adrenal fatigue, eliminating caffeine may also be helpful though.

6. Nuts.

Nuts help you maintain your proper blood sugar. They also contain plenty of the vitamin B complex, which combats fatigue.

7. Spinach.

While spinach would obviously be included in #1 above (green leafy vegetables), spinach deserves to also be listed separately. Spinach is one of the world’s super foods. It contains many vitamins, antioxidants and omega 3’s. This means it would be hard to eat spinach and not feel good!

Vitamins & Supplements

It is always best to get the necessary nutrition from our food, however, vitamin supplements help your body get the nutrients it might be missing. Standard process supplements are a favorite because they are derived from whole food sources and do not contain any synthetic vitamins (which can often do more harm than good!).

Remember, if you are under chronic or severe stress, food is just one component.  Adequate sleep, hydration and stress management are also important factor to address!

Courtesy –


8 Things That Will Actually Make Running Easier

1. Weight training. Specifically the quads and core will benefit you the most, as a runner. The quadriceps are key to lifting your legs off the ground. Here’s a little exercise that can help, and be done at your desk. Put one ankle over the other, then lift and straighten the lower leg 10 times. Do several sets. You’ll feel it just above the knee. Young woman running

2. Take shorter strides. This will make your runs feel easier. A new study out suggests that it can make you run faster and longer. If you shorten your stride when you race, you can increase your sub-maximal
speed and maintain it for a longer period of time, in turn you can run longer and further.

3. Learn how to breathe right. Most runners follow a 2-2 breathing pattern: two steps while breathing n, then 2 steps while breathing out. You can also try 3-2 breathing.  3 steps while breathing in, then out for 2 steps. Figure out what works best for you.

4. Eat more. Many people don’t eat enough to support their running habit. You’ll get fatigued much quicker without adequate calories.

5. Stretching. Once you’ve warmed up after 5-10 minutes stretch, then again after your run. This also helps so you don’t get injured.

6. Follow the 10% rule. Only increase your distance by 10% each week. If you increase your speed quickly you are really prone to an injury. There have been multiple studies done proving that you are less prone to injury increasing your mileage by 10% each week.

7. Start slow. Then pick up the pace as you get warmer. This is a technique used by many elite runners.

8. Wear the right shoes. This is so important. Go to a running store for your shoes. They’ll point you in the right direction. I had a friend who decided to run a marathon last minute. He trained for a few weeks and ran it in his K-Swiss casual shoes. Yes, it’s been years and he’s still dealing with the consequences. Just get the right shoes.


Source –

Protein Meter


October Newsletter 2014

October Newsletter 2014


Here we are in October already and with only 11 weeks or so until Xmas, time sure is getting away!

A Big congratulations to all of you for all your hard work so far this year, you are all on the right track to looking and feeling fabulous this summer.

Keeping yourself and your loved ones motivated can sometimes be an uphill battle but you can lead by example and integrate healthy habits into your routine.

 Find activities that you both enjoy, whether it be going to the gym, dancing or hiking in the park so long as it involves movement.

Once you start incorporating these steps into your day, focus on outcomes rather than weight loss.

Positive comments are always a great personal boost to a loved one e.g.: How did you feel after your workout today?

or ‘You seem to have so much energy lately!’

Most of all have fun and live a healthier, longer, better quality life, after all you only get one!


Yours in fitness Gordon, Kathy & staff

 Life is not about finding yourself. Life is about creating yourself.

Get Fit For Spring – Newsletter September 2014

Add more mindless physical activity to your routine

nambour gym

“Add basic—even mindless—activity to your day. Start by taking the stairs, parking your car farther away in the lot, and walking a few laps around your son’s soccer game rather than sitting the entire time. These small steps help you become more active and burn significant calories over time.”

Be prepared

“Eliminate common excuses. Pack your gym bag the night before or store extra workout clothes and an old pair of sneakers in your car so you can never say, ‘I don’t have my gym clothes.'”

Mix up your routine

“Try one new cardiovascular workout each week for a month. If you’re a hard-core runner, try the rowing or crosstrainer  for an intense cardio challenge. Avid cyclists can try a boxing class or swimming. Also try running or riding your route in reverse or mixing up your workout playlist. Adding variety to your cardio routine is good for your muscles and your mind.BOOK yourself in for a PT session we have a hundred different ways to speed up results , It’ll help keep you engaged and motivated.”


Newsletter April 2014

As Easter fast approaches so too comes the annual guilt of chocolate overload!

But do not fear as there are plenty of guilt-free options available that can boost health and offer a feel-good factor too..

DARK CHOCOLATE Easter eggs can have health benefits-

Just go for the dark chocolate which contains high cocoa content.

Dark chocolate is made with a high proportion of cocoa and also contains large amounts of flavonoids, which act as powerful antioxidants and lower blood pressure.

Try to find plain dark chocolate with the highest cocoa content, preferably more than 70%.This means they don’t have too much sugar and saturated fat. 

Don’t Buy Bulk

Only buy a small quantity of good quality chocolate rather than a large amount of poor quality chocolate.

Keep chocolate for Dessert

Eating Easter eggs on an empty stomach will spike sugar levels and in turn create havoc with your hunger and energy levels.

Best to eat after a having a protein-based or high fibre meal.

Choose wholegrain Easter buns

Lots more vitamins and fibre and more filling!

Sharing is caring

If you have an abundance of chocolate this year why not share with friends, family or work colleagues…less temptation having them lying around the house..

Give in to your cravings

Easter is a special occasion and it is ok to eat some chocolate so don’t despair just be aware!

Have a Happy and Safe Easter

Yours in Fitness Gordon, Kathy & Team


Newsletter February 2014

February Newsletter 2014

Here we are already in February, and with all the Xmas and New Year celebrations well and truly over it is now time to think about pulling the belt in a few notches!

Our FEBFAST is now underway with a group of our regular clients having an ALCOHOL FREE MONTH what a great idea!

 There are many benefits to cutting out alcohol …

1.  Weight: Alcohol is heavy on calories. And with 682 calories in an average 13% bottle of wine, cutting down is a great way to stay in shape.

2. Sleep soundly: Drinking less means that you get more high quality shuteye because alcohol interferes with the normal sleep process.

3. Reduce stress Some people say that they drink to relax, but in fact excess alcohol can actually make you feel more stressed because it’s a depressant.

4. Avoid hangovers Keep to the daily unit guidelines and you can kiss goodbye to a sore head, dry mouth and that dreaded “what on earth was I thinking last night?” hangover feeling.

5. Stay healthy for longer Cutting down can be great news for your long-term health. Drinking less alcohol reduces the risks of alcohol-related cancers, diabetes and heart disease. It puts less pressure on the liver too.

   All non drinkers why not try having a sugar free month instead!  E.g. no bikkies, chocolates, icecream or desserts.

Don’t forget to watch those hidden sugars in processed foods including your 99% fat free products!!

So why not try and go for your fresh produce like your lean meat, chicken and fish and with such a variety of fresh vegetables and salads to choose from, you can’t go wrong!

So here’s to a Fabulous Fasting February!!

Good Luck Everybody 

Yours in Fitness Gordon, Kathy & Team 


Newsletter January 2014

Happy New Year!

Welcome to 2014 and another year of health and fitness!!

It is now a good time to think about your goals for the New Year and what you would like to achieve…

Is it time for a new Fitness program?

Come in and see us at Nambour Gym and Fitness and we will help you get started on your new fitness journey, and don’t forget we also have crèche available every morning Monday to Friday for the little ones.

Our classes are off to a flying start and it is great to see lots of new faces, so if you are wanting to try something new check out our group exercise classes on or grab a timetable from the gym, there is something to suit everybody…so what are you waiting for?

Grab your towel and water bottle and we will see you at the Gym!!!


3 Tips For Your Gym Routine Before Christmas

With Christmas and the silly season only 6 weeks away now is the time to start thinking about your training routine and to be prepared for the upcoming festivities.

Here are a few simple tips to get you ready.

 1. Set goals before every workout.

Remember little goals are more attainable than bigger goals.

2. Include it all in every workout.

Cardio burns calories and is great for your heart and lungs and reduces stress.

Do some strength training to improve muscle mass and toning.

Don’t forget to stretch to increase flexibility and to reduce injury.

3. Buddy Up.

Exercise with a mate so you can help motivate each other, you will feel obliged to train and not let your friend down.

Make the commitment to meet on a regular basis and try a variety of activities.

Challenge yourself. Challenge each other.

Consistency is the key to success  

Recognise your increased energy levels and improved mood. Acknowledge the fact that you have made working out a priority in your day and throughout the year,

Be proud of yourself; enjoy your success and have a wonderful Christmas.

November is TOWN PROUD month and when you shop in any of the participating local business’s you have the chance to enter into the draw to win $10.000 cash!

Wouldn’t that be a great Bonus for Christmas!!

Check out our ad in the NambourWeeklyTown proud wrap throughout November and let your family and friends know about our November special.

Yours in fitness Gordon, Kathy and Staff


Mini Thai prawn salads

Mini Thai prawn salads

A perfect snack for a summers day 


Newsletter October 2013

Summer comes once a year and it’s usually the time we start thinking about our bodies and bathing suits. Here are a few things you can do to help you tone up for the summer.

So, are you ready to bare all this summer? If you are like most of us, you want to shed a few kilos, eliminate some cellulite, and feel good in your bathing suit, this will help you get your body ready for the summer heat so you can enjoy your summer. Here are some simple tips to help you get ready for summer.


Hit the stairs. Instead of taking the elevator, you can burn calories by taking the stairs up and down whenever you have the chance. You will burn a lot of calories just by bypassing the elevator. Give it a shot.

Pack your lunch. Instead of going out to lunch, pack a lunch and you will have more control over how many calories you consume. Try to eat a well balanced lunch with plenty of fruits and vegetables.


Eat at least five meals a day. That’s right, five meals a day, but not five huge meals a day. Try to eat five small balanced meals a day. Digestion burns calories, and you are less inclined to overeat if you are not starving when it’s time to eat. Pack some snacks to eat between meals. This is my favorite way to actually lose weight because I love to eat, but if I wait until I am starving to eat, I ALWAYS overeat.

Don’t park to close to the stores entrance. Most people drive around and around to get a close parking spot when going to work or shopping. Get in the habit of parking far away and walking. The fact is, you can’t get lean by being lazy, sorry, but that is the truth.

Walk faster. You can dramatically increase how many calories you burn by simply walking faster. Don’t be afraid to pass up those slow walkers and show them how it’s done!

Drink more water. Not only is it good for you, but it will also keep you feeling full without the calories. Not only will it keep you full, but it will also help you flush toxins out of your body. I know its cliché, but carry a bottle of water (preferably a BPA free reusable bottle) with you and drink often. Beware; you will be hitting the bathroom often.



Use free weights instead of machines. Instead of using the machines, workout with free weights. Unlike machines, you must lift weights to load and unload the bars and you also have to pick up and put back the weights. This increases the calories you burn because it increases the work you have to perform. Instead of just changing the pin, you must actually move weights when working with free weights. By the way, free weights are not more dangerous than machines if you learn good technique from a qualified fitness instructor. 




Lay off the soda and juice. Soda is a can full of empty calories and offers absolutely no nutritional value. Cut back your soda intake to at least once a week if you must have soda. Same goes for the juice.

Exercise, exercise, exercise. Of course most of these tips are exercise, but you should also hit the gym about 4 times a week. Now which kind of exercise should you do? Well, you can do aerobics, but resistance training increases the amount of calories you burn for up to 24 hours after the exercise session has ceased. Not only that, but by increasing your muscle mass, you will decrease the flab and tighten up those spots you have been trying to firm up. Also, you cannot spot reduce fat, so forget all that talk about doing sit-ups to slim up the abs.

By following these simple steps, you will be able to burn tons of calories and tighten up your body for summer. Although these tips may seem self evident, many people do not realise how effective these tips are. If you follow them, you will be ready for this summer.

Thought for the month!

What you get by achieving your goals is not as important as what you become by achieving your goals.

See you at the Gym

Gordon, Kathy and Staff

Courtesy –

Newsletter September 2013


Starting a fitness program may be one of the best things you can do for your health. After all, physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — even boost your self-esteem. And the benefits are yours for the taking, regardless of age, sex or physical ability.

It is recommended that adults do at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week and strength training exercises at least twice a week

Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But if you haven’t exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new fitness routine.

Here at Nambour Gym and Fitness we can design a personal fitness program to help you achieve your fitness goals and talk to you about your fitness likes and dislikes, and we can then note your personal barriers to fitness, and then consider practical strategies for keeping your fitness program on track.

Starting a fitness program is an important decision, but it doesn’t have to be an overwhelming one. By planning carefully and pacing yourself, you can make fitness a healthy habit that lasts a lifetime. 


Newsletter August 2013

Welcome to our August newsletter, its great to see you all striving and working hard to achieve your fitness goals. The weather is very kind to us at the moment and with a change of season arriving soon there are lots of   outdoor events coming up to challenge our fitness levels.

check out the sunshine coast events page for further details.

 Now that the cold chills are going why not come and give Bootcamp on Monday’s @ 6.00pm a try it is a great way to regain your fitness level and burn fat, and now that the early mornings are finally getting lighter

Mixed Boxercise  @ 6am Tuesday’s & Friday’s is also a  great way to burn fat, we also a ladies Boxercise class Monday’s @ 9.30am with Crèche available for mums, so grab your towel and your water bottle and we will see you at the gym. 

Thought for the month!

Fear is what stops you… courage is what keeps you going.      

Yours in fitness     

Gordon, Kathy and Staff 

Berry Recipe

When it comes to fruit, berries are among the healthiest variety to choose, as they are densely packed with a variety of potent phytochemicals and fiber while at the same time being relatively low in sugar.Blueberries and strawberries, in particular, have recently been highlighted by Harvard researchers as ‘superfoods’ for heart health.

Blueberries, strawberries, raspberries, blackberries, cranberries… unless you overeat them, it is hard to go wrong with berries, as they contain powerful phytochemicals such as ellagic acid that provide antioxidant protection, as well as directly inhibit the DNA binding of certain carcinogens. Berries are also excellent sources of vitamin C, carotenes, carotenoids, zinc, potassium, iron, calcium and magnesium; they’re high in fiber and low in sugar.

Berry Recipe