EFM Health Clubs Noosaville in Noosaville, Queensland, Australia | Sport & recreation

EFM Health Clubs Noosaville

Locality: Noosaville, Queensland, Australia

Phone: +61 434 944 987

Address: Good Shepherd Lutheran College, 115 Eumundi Road 4566 Noosaville, QLD, Australia

Website: http://www.efm.net.au/club/noosaville

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer

25.01.2022 Monday Motivation Tip #5 TAKE TIME TO RECOVER. You may feel like hitting the gym every day leaves no room for laziness. Eventually, youre going to discover that your bodys desire for rest will trump your iron will, and you may find yourself going days or weeks without breaking a sweat. Its better to build in some recovery time, whether that means doing nothing or just temporarily turning your activity level down. That way, youll avoid being too tired to tackle your next session.

25.01.2022 Why we Exercise Wednesday This week we look at the importance of rest and recovery in any exercise regime. Whether you are an avid athlete or take a more relaxed approach to exercise, chances are you have heard the terms rest and recovery. Both terms are extremely important to ensuring best performance whilst keeping our bodies safe from harm. ... Once you have caught the workout bug it can be hard to stop, however, working in rest and recovery days is vital if you wish to achieve a high level of fitness safely. Although used interchangeably by some, they are actually different concepts. What are exercise REST days? What if we told you that an important part of an exercise training plan involved sleeping? That is exactly what rest days, or rest periods, are for. Essentially, exercise rest days involve taking a break from any form of exercise to allow your body the time to replenish energy stores and maintain hormone levels. Whether you are relaxing at a spa, in front of the TV or grabbing some cheeky zzzs, rest days must be part of your training schedule. What are RECOVERY days? Active recovery helps to soothe sore muscles and repair any small muscle fibre tears that occur during a vigorous workout. Unlike rest periods, active recovery involves gentle exercise and should be strictly planned and adhered to. Activities such as walks, a gentle swim, Yoga and stretching are optimum for recovery days.

25.01.2022 #thankfulthursday Thanks Noela, EFM member and legend, for this great comment. #efmnoosaville #EFM

24.01.2022 Brain Teaser Tuesday Have a go! Comment below with your answer.

24.01.2022 MAINTAIN DON’T GAIN CHALLENGE Can you maintain your weight (or even lose weight?) over the silly season? Join our challenge and I am sure you can avoid those extra Christmas kilos that never seem to come off again in the New Year! ... $10 entry, starts 1 December! If you gain weight = your $10 goes to charity If you maintain or lose weight = you get your $10 back! The person who loses weight (if there is more than one, the person who loses the most!) chooses which charity everyone’s $10 should be donated to!

24.01.2022 #mondaymotivation We KNOW you will be STRONG this week. Happy Monday everyone. You got this. #mondaygym #efmfit #strong #motivation #fitness

24.01.2022 The Coach's Cut on Wednesday This week we take an inside peek into the life of Corinna before she became Uber Coach at EFM Health Clubs Noosaville Wow, talk about over achiever! Thank You for sharing ... Danke, Merci, Gracias, Obrigado, I have a Master of Arts degree in literature and languages (Heidelberg University) I speak 6 languages (German, English, Spanish, French, Portuguese and a little Greek) I love whisky (only from Scotland) Next time you are at the club, why not ask Corinna about her favourite whiskey? You may even be able to discuss it in French, or German, or Spanish....

24.01.2022 Mushroom, kale and barley pilaf This yummy plant based pilaf is super tasty and easy to make. Great as leftovers the day after for your lunch box for work!

24.01.2022 The Club is open this morning for normal Saturday hours, 7am-9am. Looking forward to seeing your smiling faces #efmfit #openasusual #backintoit #fitness #fitnessforlife #4for40 #newyearresolutions

24.01.2022 Home workouts be like.... Come in to the club and let us put a smile on that dial!! Happy Friday :)

22.01.2022 How crazy is this time of year?!? Are you feeling stressed?? Did you know that practising Yoga is one of the best tools you can add to your arsenal when it comes to managing your stress? ... Just ask our amazing Yoga teacher, Amanda Boreham, who has literally transformed her life with Yoga and Meditation! Amanda teaches Yoga multiple times per week and you lucky members at EFM Noosaville can join any two classes of your choice, at no extra cost! You will need to book in - please message Amanda directly if you would like to attend a class at her stunning purpose built studio in Tinbeerwah, or you can book online if you would just like to join the class online via Zoom (as they are being taught live at the studio). Find out more about the variety of classes in offer at the website: www.findurflow.com.au #efmfit

22.01.2022 Sustenance Saturday We are happy to be straight back into it in the New Year with lots of advice, information and tips to help you stay on your fitness journey. We always appreciate suggestions and tips, so by all means please comment or message if you would like to see anything in particular that we haven't covered.... This week, we look at GINGER Ginger is a flowering plant that originated in Southeast Asia. It’s among the healthiest (and most delicious) spices on the planet. It belongs to the Zingiberaceae family, and is closely related to turmeric, cardamom, and galangal. The rhizome (underground part of the stem) is the part commonly used as a spice. It’s often called ginger root or, simply, ginger. Ginger can be used fresh, dried, powdered, or as an oil or juice. It’s a very common ingredient in recipes. It’s sometimes added to processed foods and cosmetics. As well as tasting great, Ginger has many proven health benefits. Here are just some: Ginger is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties. Just 11.5 grams of ginger can help prevent various types of nausea, including chemotherapy-related nausea, nausea after surgery, and morning sickness. According to studies in animals and humans, ginger may help improve weight-related measurements. These include body weight and the waist-hip ratio. There are some studies showing ginger to be effective at reducing symptoms of osteoarthritis, especially osteoarthritis of the knee. Ginger appears to speed up emptying of the stomach, which can be beneficial for people with indigestion and related stomach discomfort. Ginger appears to be very effective against menstrual pain when taken at the beginning of the menstrual period. The Gingerol in Ginger may fight harmful bacteria and viruses, which could reduce your risk for infections. Ginger is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain. It’s one of the very few superfoods actually worthy of that term.

21.01.2022 Testimonial Tuesday This week, foundation members Neil and Bev Prideaux give us an insight into why they are members of EFM Health Clubs Noosaville Yes, that is right we have been members of EFM since April 2008 and are approaching 1200 visits! How did we become members of EFM? Bev had joined a fitness group based in the Noosa Civic complex but that folded. Not long after, EFM had a pop-up stall at the Civic shopping centre and Bev signed on and Neil followed. While both of u...s had tried gyms before we never found it satisfying or enjoyable. EFM has certainly filled that void. The EFM magic is in the people, the Franchisee, the coaches and the members and the varying programme. The benefits of EFM have stood us both well with the health challenges we face in our maturing years. The hardest part about EFM is getting out of bed to go, particularly on a cold winter morning (or living with the guilt of not going!). Today, we live a quiet life in Noosaville with our cat, Ash. We enjoy a glass or two of wine mainly with dinner. We hope we never have to make a choice between EFM and our wine! That will be a difficult decision! Thanks Neil and Bev - we certainly don't want to face up as opponents vs WINE!! or ??

21.01.2022 CLOSING EARLY TOMORROW #closingearly #stilltimetotrain #efmfit Don't forget the club is closing early tomorrow due to to an event in the Hall in the morning. Doors shut at 8.15am. Still plenty of time for the Morning Crew to smash out their goals! Afternoon Angels can partake of full club hours, 3-7pm. See you at EFM Health Club Noosaville

21.01.2022 Technique Tips Thursday - Straight Leg Deadlift with dumbbells The straight leg (or stiff leg) deadlift is a variation of the deadlift and an exercise used primarily to target the muscles of the hamstrings while also building strength in the glutes, core and lower back. The hip hinge is the crucial movement pattern, so it is important to find a variation that is comfortable for you to perform (if able), and work on it.... Before you begin, check your posture. You should be standing up straight, with your shoulders back and down (away from the ears) and your chest tall. Engage your stomach muscles and maintain that engagement as you perform the deadlift exercise. Hold a couple of dumbbells at arms length with an overhand grip (palms facing you) at arms length in front of your thighs. Stand with your feet shoulder-width apart Your knees should be slightly bent, and the aim is to maintain this slight degree of flex in the knees throughout the movement. To perform the movement: Push your hips back HINGE at your hips Keep your back straight. Keeping your knees soft, ensure the movement occurs primarily at your hips. There shouldnt be any additional movement at the knee or within your spine your back should remain straight throughout. To avoid rounding the back, keep your neck in a neutral position and your gaze forward (not on the floor!) Lower your torso towards the floor until you feel the stretch in your hamstrings and glutes. Keep your dumbbells close to the body throughout. Think of sliding them down the front of the legs. Lower your weights until they are hanging just below the knees, or until your back is almost parallel to the ground. How far you lower the weight will vary from person to person. Slowly push your hips forwards to straighten back up. Squeeze your glutes as you return to the starting position. Avoid jerky movements keep it slow and controlled.

21.01.2022 This morning's wellness tip was to use Olive Oil. We are confronted with so many choices when it comes to this gold-green nectar. So what IS the best kind of olive oil, and is it worth paying the extra $$ Read on...... Extra-virgin olive oil (EVOO for the cognoscenti) is made from pure, cold-pressed olives, whereas regular olive oil is a blend, including both cold-pressed and processed oils. EVOO is made by grinding olives into a paste, then pressing them to extract the oil. There's no heat involved, hence the "cold-pressed" label you often encounter. The resulting oil has a forest-green color; a grassy, peppery flavor; and a fruity aroma. This method, while effective, takes a substantial amount time. Certifying the product pure EVOO is also a rigorous, time-consuming process. These factors contribute to EVOO's higher price. Any cold-pressed oil that doesn't meet extra-virgin standards is then refined to get rid of undesirable impurities, giving the oil a more neutral flavor and lighter color. It's then blended with a bit of premium EVOO to produce what's labeled as just "olive oil." So, what to use when? A nice top-shelf extra-virgin oil is a must for dips, dressings, uncooked applications and as a finishing touch for plated food. The less expensive, plainly named olive oil, is great for general cooking and sautéing. You won't be able to taste the subtleties of top shelf EVOO in your spaghetti Bolognese, and your wallet will thank you for it.

20.01.2022 GINGER TEA Today's Recipe of the Week featuring our star ingredient, Ginger. Ginger tea is a lovely, lightly spicy drink for warming up on cold days. It’s a light, alcohol-free alternative to a night cap. It soothes upset stomachs and eases indigestion if you over-indulge this holiday season - perfect for RIGHT NOW!... How to Make Ginger Tea Thinly slice your fresh ginger. You don’t need to peel it first, but do rinse it and scrub off any visible dirt. Plan on about using about a one-inch piece of ginger per cup of tea. In a saucepan, combine the ginger with fresh water (use one cup of water per serving). Bring the mixture to a boil over high heat. Reduce the heat as necessary to maintain a gentle simmer. Simmer for five minutes (or up to 10 minutes, if you want extra-strong tea). Pour the tea through a fine sieve to catch all of the ginger. If desired, serve your tea with a thin round of lemon or orange for some complementary acidity. You might also appreciate a light drizzle of honey or maple syrup, which will temper the fiery ginger flavour. You can also add turmeric, cinnamon or star anise for extra flavour. Enjoy the flavour, and the health benefits this fantastic drink will give. Great as a kickstart to the metabolism in the mornings #efmfit #ginger #gingertea #superfood #metabolismboost #sustenancesaturday #recipeoftheweek

20.01.2022 How to perform a Dumbbell Overhead Press (also known as a Dumbbell Shoulder Press) The overhead press primarily works the shoulders and can be done in either a sitting or standing position. A sitting position helps stabilize the lower back while a standing position works a wider range of muscles. At EFM Noosaville, we perform the Overhead Press with the dumbbells held horizontally at the shoulders. When the overhead press is performed with dumbbells rotated in a hammer grip,... we call that a Strict Press. Beginners should pick a light weight to start, increasing it until you find a weight that you can lift with good form for 10 repetitions but feel fatigued at the final rep. How to: Stand upright with feet shoulder width apart and knees soft. Engage your core muscles, and keep the back straight. Ensure your shoulder blades are down and back and keep them that way during the press Hold a dumbbell in each hand at the shoulders with an overhand grip. Your palms should be facing forwards, knuckles facing up towards the ceiling and elbows pointing down. Press the weights above the head in a controlled motion while exhaling. Ensure you are pressing your dumbbells directly overhead (not forward or backward), so your wrists stack directly over shoulders and biceps are in line with your ears. Keep core engaged. Pause at the top of the motion. Reverse the movement slowly so the dumbbells follow the same path to return to starting position. To get the most out of this exercise, avoid these errors: Don't let your elbows flare straight out from your sides as this will put stress on your rotator cuff muscles. Locking your elbows when you reach the top of your lift will transfer tension from your deltoids to your triceps, which aren't the target. Don't push the weights up too fast. Press slowly and smoothly. Control the motion of the weights, and don't allow them to stray too far forward or backward during the push. Try to keep them slotted in a path above the head. Keep your back straight at all times and avoid arching your lower back too much while raising the dumbbells overhead. Excessive arching in the lower back can be a sign that your weight is too heavy. Shift to a lighter weight to practice holding your back in a safe position and build up to the greater weight. During the exercise, lower the dumbbells only to your shoulders before pressing again. If you lower them down further, you increase the risk of straining your shoulders. Safety and precautions: If you have a shoulder, neck, or back injury, talk to your doctor or EFM Fitness Coach to find out whether this exercise is appropriate. It is possible to injure your shoulders when doing this exercise, especially if you are using heavy weights or poor technique. If you feel any pain during the exercise, slowly lower the weights and end the exercise. Only use a weight you can press with good form for 10 repetitions.

19.01.2022 #FactOrFictionFriday You should eat only egg whites and not the yolks. FICTION!!... Egg yolks have long had a bum rap, supposedly being terrible for your cholesterol. However, eggs won’t affect your cholesterol balance unless they’re fried in butter and served with bacon. In fact, one study by the University of Connecticut found that the fat in the yolks helped to reduce LDL, or the bad cholesterol. The yolk contains most of the vitamins and minerals in the egg, plus half the protein. An egg white-only breakfast is nearly fat free, so it will cause a significant insulin spike and promote hunger cravings as well as energy swings later in the day. #fact #fiction #friday #efmnoosaville #EFM See more

19.01.2022 Why we exercise Wednesday Muscle Strength, Tone & Definition At EFM we often hear the reason for exercise being, to get stronger or to tone up. ... Both of these are fantastic reasons to include regular exercise in your life, but what do these terms actually mean, and how do we help our members achieve them? The terms "muscle tone" and "muscle strength" are not interchangeable. These two terms refer to very distinct qualities about muscle function. Muscle tone refers to the resistance and tension of a muscle at rest, while muscle strength refers to the power behind a muscle contraction. Although the terms are not interchangeable, exercises that build muscle strength also increases muscle tone. Muscle Strength Muscle strength refers to what your muscles do when they aren't at rest. When you deliberately move a muscle, your brain sends signals to the individual fibres of your muscle, causing your muscles to contract. The power of this contraction is dependent on your muscle mass and can be built up through weight training and exercise. Larger muscles tend to look more defined underneath the skin, giving your muscles a more "toned" look. Muscle Tone Muscle tone is a measure of your muscle's resistance to stretch when the muscle is not undergoing a conscious contraction. Simply put, your muscle tone refers to what your muscles do when you aren't using them. A well-toned muscle maintains proper posture and alignment when you're at rest. This position is held due to tiny micro-contractions that occur all the time, except during REM sleep. Muscle Definition Muscle definition is often referred to as muscle tone. However, muscle definition actually refers to the appearance of your muscle underneath the skin. If you're trying to improve the appearance of your muscles, losing excess body fat through frequent exercise and proper eating habits can help. All the exercises we perform at EFM Noosaville will improve the strength of your muscles, which builds muscle definition and muscle tone simultaneously. Improving Muscle Tone and Strength and therefore, improving Muscle Definition too! By working out or exercising your muscles, your muscle tone and strength will both improve simultaneously. Stronger muscles are better able to hold posture when you're at rest, so building on your strength will automatically give you the benefits of good muscle tone. Stretching after a workout will prevent them from stiffening with bulk, which will improve your muscle tone and posture when your muscles are at rest.

19.01.2022 Have you found your happy place yet? #efmfit #weloveefm #thisisusthursdays

19.01.2022 #TryItTuesday Want a nice tight butt and killer hip stability??? Just for you, and featured on the board today are: Lying Side Leg Raises By adding these leg exercises into your routine, you’ll be shaping and strengthening your hips, thighs, and backside. Woohooooo... Why side leg raises? Side leg raises involve abducting, or pushing away, the leg from your midline. It’s a great and simple way to build strength in the outer thighs and the hip abductors, which includes the gluteus medius and minimus. Muscles at work The gluteus maximus, one of the strongest muscles in the body, is usually the most well-known muscle of the derrière. This means that the gluteus medius can sometimes get overlooked, even though it plays a very important role as the muscle responsible for stabilising the hip. Side leg raises targets this muscle primarily, which leads to several benefits, including: better range of motion in the hips better body stabilisation use of muscles that aren’t usually active in those who sit for prolonged periods each day improved muscle endurance Strengthening these muscles through side leg raises can also help prevent injury and pain with the hip, knees, and lower back. To add a bit of extra work to this exercise, why not try: To make side leg raises harder: adding ankle weights use resistance bands or tubes use both weights and resistance bands add in a side plank while you do your leg raises So, try the side lying leg raises today on #TryItTuesday for a super butt workout.

18.01.2022 This morning you would have seen Coach Kate Davidson - Personal Trainer explain the proper technique for a straight leg deadlift (also known as Romanian Deadlift, Stiff Leg Deadlift). Straight-leg deadlifts work multiple muscles of the back and lower body. The hamstrings, on the back of your thigh, are the primary movers. The gluteus maximus, your buttock muscles, assist in the movement. Several other muscles act as stabilizers that work to maintain your body in the proper po...sition throughout the range of motion. The stabilizers for the straight-leg dead lift exercise include the muscles of the lower and upper back. The straight leg deadlift specifically targets hip flexion and extension, and can be performed by all people to increase muscular strength, hypertrophy, and neuromuscular control of the muscles involved in powerful and explosive movements.

18.01.2022 #teasertuesdayanswer Here it is - the answer from yesterday's #tuesdayteaser - for all you Easter egg hunters...

17.01.2022 Sustenance Saturday This week, let's look at PROTEIN and why it's important in any diet. When people hear protein and exercise in the same sentence, theyre most likely to picture images of bodybuilders eating tons of chicken and drinking protein shakes in order to maximise their gains. Protein is important for everyone who is hitting the gym, playing sports, going for runs or doing any other form of exercise, not just the pros.... Protein is a macronutrient. To put it simply, protein is one of the main nutrients that every person needs to maintain a healthy body. It helps to repair any internal or external damage, supports the immune system and contributes to an overall feeling of wellbeing. At a cellular level, proteins are used for just about everything, from transporting messages, carring out the instructions of DNA and defending, preserving and repairing essential life functions. It doesnt matter which way you look at it, protein is essential for exercise. Anyone undertaking any kind of exercise routine is definitely going to need more protein than someone who doesnt. This is because when you exercise, you are effectively tearing and breaking muscle fibres apart, which then need to be repaired by the body, which requires protein. Turkey, chicken, egg whites, fish, and lean cuts of beef are quality sources of protein. If you are on a plant based diet, you can get enough day to day protein from eating food such as beans, soy protein products, nuts and other such foods. If you are exercising, it is beneficial to supplement this normal intake of protein with additional food items such as protein bars, powders or shakes. Check back later this afternoon for a great protein-inspired recipe submitted by member Kerrie.

17.01.2022 Monday. Time to get off your butt....

16.01.2022 Friday Member of the Week All hail Queen Kathryn! With 250 visits under her belt, Kathryn always works hard at the club but her visits are never without a flurry of social activity and a lot of laughs! ... Despite being a member for several years and being a great friend to many at EFM Health Clubs Noosaville, we are ready to bet you didn't know . Kathryn grew up at the beach and still LOVES it! Kathryn worked with Medicare & Medibank as Hospital Claims Auditor. Kathryn really enjoys travelling differently, which has lead to interesting, exciting, memorable & sometimes scary places. These adventures include, hikes to Machu Picchu & Annapurna Nepal (via the world's most dangerous airport - Lukla airport ), The Great Wall, Torres del Paine Patagonia. Kathryn's also travelled on freight ships through Chilean fiords & Alaska and has also visited Antarctica. WOW! That is one impressive travel log! Kathryn is presently at EFM with "Body Mechanics" Kate & Jay who Kathryn states are great at working with all models from Old Classics to the latest models; even ones that have been in accidents are well catered for! Kathryn says that she always leaves EFM Noosaville feeling stronger, fitter, healthier & happier. In preparation for the next trip, hopefully. We hope so too Kathryn! We can't wait to hear all about your next adventure!

16.01.2022 Monday Motivation Tip #6 Consider a Trainer Certified fitness instructors add a lot of tangible value to your workout. An expert can design a program based on your goals, show you how to use equipment, and provide tips on nutrition. Having them present while you start out could compel you to stick with it, and then having them with you throughout your fitness journey will keep you motivated for the long term. By helping you record distances, weights, and other objective mile...stones in your fitness journey, youll be able to see progress on paper. The great thing about EFM Health Clubs Noosaville is that the coaches are there to motivate, guide and inspire you to keep going, even on those days you really don't feel like it. It's like having a personal trainer with you the whole way, but at a fraction of the the cost.

15.01.2022 Congratulations Nicole!! Nicole finished 2020 on a high note by celebrating her 25th session at EFM Noosaville! This gorgeous-inside-and-out-girl has been a very welcome addition to our EFM crew over the past couple of months! ... Nicole’s overall fitness and strength training technique has improved hugely and she’s making tracks towards being fitter and healthier than ever in 2021! We can’t wait to be a part of that journey with you Nicole! Happy New Year! #efmfit

14.01.2022 10 EFM Workouts until Xmas! Your fairy godmother does not lie .... see you at the club!

14.01.2022 CONGRATULATIONS @jodi_mamc and Barbatron!!! The first of our members to complete the MARATHON CHALLENGE - the 7th of the EFM 12 Challenges of December! This amazing pair have completed the 42km each on a combination of the treadmill/rower/x-trainer/laps of the gym hall! It’s been a very hot and humid month so far so this has been no easy feat!... They did have all month to complete this challenge but they completed it in 16 days! Amazing work girls! We are so proud! #efmfit #challenge #change #comfortzone #run #marathontraining #gymbuddy #strongwomen #inspiring #efmnoosaville #noosa #fitness

14.01.2022 The Coaches Cut This Wednesday, we feature Coach Emily. We all know she has the best workout music, but did you also know: 1. Emily is half English! From Brixham, Devon.... 2. Emily has been fortunate enough to see some of the wonders of the world - both landmarks and animals, including The Great Wall of China, The Terracotta Warriors, The Galápagos Islands, Machu Picchu, The Amazon and the Big 5 in Africa. 3. Emily competed for Australia at the Oceania Games in 2016 and she won silver in the Javelin! Woah! Impressive See more

13.01.2022 Continuing on our SMART fitness goal setting from last week, this week we look at M - The "Measurable" component. If we use the example of last week of losing weight as our goal, how do we make that goal Measurable? How will you track your progress and how you will know when you have reached your goal? ... Making your goal measurable means adding a number! It's that simple.

13.01.2022 Congratulations Louise!! Louise became a proud member of the EFM Noosaville 25 visits club this morning! Just a few days after hubby Mark completed his 25th session! What a team! Louise has been a dream to work with so far! She picks up technique quickly and performs everything we ask of her to the best of her ability! ... Add to that, Louise is gorgeous inside and out! We are very much looking forward to smashing goals with her in 2021! Well done Louise! #efmfit #efmhealthclubs #efmnoosaville #fitness #health #healthclub #fitnesscoaching #noosa #noosaville

13.01.2022 Congratulations Andy!! 50 EFM Noosaville sessions smashed out already! Andy has been a part of our club for a little over two months now and has racked up an impressive 50 visits ... averaging 5 workouts at the club a week! Impressive stuff!... Andy’s not the shyest member ever (can you tell?!) and has quickly immersed himself into the club’s social side and has made many new friends already! The biggest improvement for Andy since joining EFM is the fact that despite having injuries when he joined, under the EFM Coaches’s guidance, Andy is now pain and injury free! Great news! #efmfit

11.01.2022 Don't forget to tell your friends about the great spring time offer at EFM Health Clubs Noosaville! With summer just around the corner, it's a great way to start that fitness program they may have been thinking about for ages. New members can sign up for a 30 day trial for just $30! That's only $1 per day! Unbeatable value. No excuses. Share this post today!... *new members only *adult members only No excuses!! See more

11.01.2022 Chobani Coconut Chocolate Bliss Balls (kindly supplied by member Kerrie Reynolds, who happens to also be a rep for Chobani!) These coconut choc bliss balls taste like fudgey Bounty bar meets Snickers bar, but with none of the guilt, and all of the nutrients. These PROTEIN packed bliss balls are really easy to make - it's a blend and roll situation, ready for a chia and protein hit whenever you need! Ingredients (makes about 10 balls)... 2 dates, pitted 4 prunes, pitted 1/2 cup desiccated coconut, plus extra for rolling 3 tbsp peanut butter 1 tbsp chia seeds 3 tbsp cacao (unsweetened) Combine all the ingredients except the extra coconut (for rolling) in a quality blender with 2 tbsp water, and blend until combined and slightly wet. Add more water and blend again if needed. Set aside. Place remaining coconut on a plate, then roll tablespoonfuls of the mixture between your hands. Add a little extra water again if the mixture is too crumbly. Roll in the extra coconut and store in the fridge for up to a week. They freeze really well to! Just pop out a few minutes before you want to eat them to defrost slightly. Enjoy!!

10.01.2022 Brain Teaser Tuesday Arnold Schwarzenegger has a long one. Michael J. Fox has a short one. Madonna does not use hers. Bill Clinton always uses his. The Pope never uses his. What is it? Comment below

10.01.2022 Stretching. Dynamic or Static Stretches? What are they? What are their differences? When should you do one type, and not the other? You might think that stretching is only for athletes, but everyone can benefit from stretching exercises. Stretching is an important component of physical fitness, and without it, your joints can stiffen and your risk of injury increases. Static and dynamic are two stretching techniques that can help you maintain flexibility or prepare your bo...dy for a vigorous activity and help it recover. The main differences between the two are in how and when you perform them. Static Stretching Explained A static stretch involves stretching your muscle to a point where you feel a slight discomfort, but not to the point where you feel pain. The stretch and your position are then held with no movement for a period of time. The American College of Sports Medicine recommends holding the stretch 15 to 30 seconds and performing it three to five times. When done correctly, static stretches are relatively safe and can improve your flexibility. An example of a static stretch is the seated hamstring stretch. This is where you sit on the floor, extend your legs straight out in front of you and lean forward, trying to touch your toes, until you feel the stretch at the back of your thighs. Studies have shown that static stretching before an athletic event or vigorous activity can reduce your strength and power. It's best to perform static stretches after an activity, when your muscles are still warm. Dynamic Stretching Explained Dynamic stretching is a technique used PRIOR to a workout. When you perform dynamic stretches, instead of holding the stretch for a period of time, you repeatedly move your joints and muscles through a full range of motion. Dynamic stretches also improve your flexibility and help reduce risk of injury. Your movements are controlled and deliberate and are meant to mimic the movements your joints and muscles go through in a specific sport or activity. Examples of dynamic stretches are leg swings, high knee marching and arm circles. Dynamic stretches are most effective before an activity or athletic event because they help prepare your body for the specific movements. They elevate your heart rate and increase body temperature, which allows your muscles to move more efficiently -- and dynamic stretches wake up your nervous system, which gets your brain talking to your muscles. So, remember that DYNAMIC stretching movements form part of your warm up and get your body ready for the upcoming workout. STATIC stretches, so often omitted at the end of a workout, are vital to help prevent injury, and improve your flexibility. Happy Stretching!

09.01.2022 Friday Fitness Fact....or Fiction?? You can spot reduce fat. Fiction! The FACT is that you CAN reduce your body fat by working out, but you can't control where that fat comes from. In a study published in the Journal of Strength and Conditioning, 11 people completed a 12 week training program to target only one leg. Even though they only trained on one side, they lost the same amount of body fat in EACH leg, and burned even more body fat above the waist!... Go figure.... See more

09.01.2022 30 Days for $30 at EFM Health Clubs Noosaville! EFM Personalised Fitness Coaching Small Group Personal Training Non-intimidating atmosphere... Friendly and welcoming Guidance and support from our Fitness Coaches every step of the way! What are you waiting for? It's the deal of the century! Contact us today! T: 0434 944 987 E: [email protected]

09.01.2022 Huge Congratulations to EFM Noosaville superstar, Kathryn, who completed her 250th session this morning! Kathryn is amazing to work with! A positive outlook and determination to succeed have seen Kathryn achieve so much during her time with us at the club! Despite thinking that she wouldnt last longer than her 30 day trial period, Kathryn, once she realised what a good fit for her EFM actually is, has stuck around and what a joy it has been! Kathryn previously won EF...M Noosaville Inspiration of the Year based on her achievements at the club, and hasnt failed to inspire us ever since! When faced with challenges, some people feel despondent and do nothing, and some people act and change their lives! As well as being motivated and hard-working, Kathryn always has a big smile, a genuine interest in others wellbeing, and a wonderfully infectious laugh! There is nothing we dont love about counting you as an EFM Noosaville member Kathryn! We are so proud of you! Well done! And enjoy the few weeks you will have to tell David about it before he hits his 250 too! #efmfit

08.01.2022 TESTIMONIAL TUESDAY THANK YOU to Pete, who has been a member at EFM Noosaville for 14 months, for sharing his experience at the club so far! "I have really enjoyed my time since joining EFM Noosa, I love the concept. Different workouts each day on the whiteboard...... From my younger days, training split routines and the "go heavy or go home " mentality, now I'm older and wiser (apparently)... Having had many different injuries throughout the years, it's great that the EFM trainers work with you and introduce alternate exercises, techniques etc. to accommodate previous injuries.. I only wish I could attend more frequently. After living in Mt Isa for 27 years, 17 years working underground in the mines I've now been in Noosa for 22 years which has been a great sea change and EFM is a big part of my health plans going forward... I also believe that EFM has helped with my golf game, having reached a personal best handicap of 6 recently! Thank you EFM , the staff and the other fellow members... cheers! Cheers Pete!

08.01.2022 NO EXCUSES! See you all at the club tomorrow! #noexcuses #efmfit #motivation #rain #sunshinecoast #fitness #efmnoosaville

08.01.2022 Congratulations Emily!! 50 EFM Noosaville sessions complete! We just love working with Emily! We first met online (haha, true story) during lockdown when she and Nicci, another of our members, became an outstanding zoom session duo!! It was so good seeing Emilys beautiful smile on our screens!... In person, Emily is even better to work with as she just loves a challenge! Emily doesnt just do 500m on the rowing machine ... she needs a challenge time to get the distance done in! And no matter how hard we challenge her, she will smash it out of the park! Emily, you are a gun! Keep up the awesome work! #efmfit

08.01.2022 Monday Motivation Tip #16 Set Micro-Goals! We talk about goal setting in fitness a lot! So why do so many people give up on their goals so quickly? Unfortunately, our goals are often fairly lofty and can lead to us feeling overwhelmed and ultimately discouraged and then we give up. ... So how do we achieve those goals we set for ourselves without giving up? Enter the concept of the Micro-Goal! Micro-Goal setting is a pretty simple concept. For any goal you are aiming to accomplish, micro-goals break the large task down into manageable, bite sized pieces. These micro-goals are small, immediate action steps that are super-easy to accomplish. With micro-goal setting, you shift your focus from that big, intimidating goal, to one little, achievable nugget of progress at a time! Setting micro-goals is about starting immediately with something easy to attain, getting through one simple task at a time and building on your success gradually. Studies show that setting micro-goals can actually make you happier! Every time you complete a micro-goal your brain rewards you with dopamine which will make you feel great and energise you to keep working towards your larger goal! Success has to begin somewhere so consider how you can break down your larger goal into small, manageable steps. Those tiny steps will add up quickly if you are consistent. Why not break your larger goal of, for example, I will work out three times this week down into micro-goals that you can start working on immediately: - Get workout gear laid out ready for the morning - Set alarm - Wake up at 6am - Get dressed - Head to the gym - Work Out! Get the idea? Try it and let us know how great it makes you feel!

07.01.2022 Congratulations Rosita!! 250 EFM Noosaville sessions complete today!! In itself, 250 sessions is incredible but on top of that, Rosita has reached this amazing milestone in 18 months AND had to have a significant amount of time off because of injury! WOW. We are just blown away!... Rosita has had a tough time this year, suffering with two frozen shoulders, prevented from doing what she so loves (EFM workouts and yoga with a bit of dancing and singing thrown in for good measure) because she was in so much pain. Despite this, Rosita did not give up. She may have had to hit pause for a while, but she worked on getting better, seeking advice from as many professionals as possible, and we are slowly beginning to see our bubbly, happy Rosita coming back to us! Rosita is a huge source of inspiration to anyone who feels like throwing the towel because of a setback. Her determination has been unreal! We are so proud and impressed by her! We have loved every single coaching session weve had the pleasure of sharing with you Rosita! Your positivity has shone through, even during the toughest times. You should be very, very, proud of yourself. Onwards and upwards with your recovery #efmfit

07.01.2022 750 EFM Noosaville workouts complete! Congratulations Dave!! Dave is a super-star EFM Noosaville member! Having been a member since 2009, Dave has been a wonderful role model to the students he teaches Physical Education to at the Good Shepherd Lutheran College where EFM Noosaville is located. Staying fit, strong and healthy inspires the students and they all respect him for it ... Dave has been awesome to work with over the years; never afraid to work hard, always ready to push outside of his comfort zone, while at the same time working with professionals to aid him with sporting injury recovery. That balance is key! Well done Dave! 750 workouts is an awesome achievement!! We look forward to another year of working together #efmfit

07.01.2022 #thisisusthursday Many gyms are all about you following THEIR program. At EFM, the focus is on YOU and your needs. At EFM Noosaville, we treat each member as an individual, with specific needs, and tailor the daily works out to their personal needs. Yes, the session on the board is great, and there as a guide, and followed by most , but the coaches pride themselves (and it's EFM philosophy), that each program can be tailored and tuned for the INDIVIDUAL member, with INDIV...IDUAL needs in mind. That's the extra mile, the point of difference and another reason why #weloveourclub #fitness #individual #caring #efm #efmnoosaville See more

07.01.2022 Friday Member Feature of the Week The EFM Noosaville morning crew all know and love Monique the machine! We all know that she is super-fit, super-smart and super-lovely. But we reckon you didn’t know this about her ... 1. Being born into an Italian family Monique only learnt English when she started school! ... 2. As a kid, Monique dreamt of being an artist when she grew up but life got in the way. To this day it’s still her go-to happy place. And her art is amazing too! 3. Monique had never won a trophy before receiving member of the month at EFM when she first joined and was disappointed when she had to give the trophy back for the following month’s winner Thank you so much for sharing Monique! Molto interessante!

07.01.2022 FITNESS is my first favourite of course! Why, what were you thinking???

06.01.2022 Why we Exercise Wednesday This week we look at Diabetes. Did you know that almost 1 million Australian adults (5.3% of those aged 18 and over) had type 2 diabetes in 201718, according to self-reported data from the Australian Bureau of Statistics (ABS) 201718 National Health Survey. That's a lot of people, and the figure is increasing as lifestyles become more sedentary. Everybody benefits from regular exercise. If you have diabetes, or are at risk of diabetes, exercise p...lays an important role in keeping you healthy. For a person with diabetes, exercise helps: Insulin to work better, which will improve your diabetes management Maintain a healthy weight Lower your blood pressure Reduce your risk of heart disease Reduce stress. Before commencing a regular exercise program, you should see your doctor for a full medical examination. Initially take it slow - you dont want to start off too hard, if you are not used to the exercise you will be sore the next day and this will not make exercising a fun experience! Over time, you can slowly increase the intensity of the exercise. Activities can vary, and include anything that gets you moving. Here are some suggestions: Walking Swimming Cycling/ exercise bike Dancing Gardening Golfing Weight training Your coaches at EFM Health Clubs Noosaville all have experience in dealing with people with different conditions, and can safely guide you and because they are present at every work out, can monitor your progress to keep you safe. Warning- It is very important to not take part in strenuous physical activity if feeling unwell or have ketones present in your blood or urine.

05.01.2022 Especially when the weather is this good! #efmfit

04.01.2022 Massive milestone alert!! Bernadette hit 1000 visits today!! Amazing, right?! What an incredible achievement! ... Bernie has always been an awesome member of EFM Health Clubs Noosaville, along with fellow 1000 visits member, hubby Ted, always brings a big smile to all of our faces! Bernie has been a member at EFM for almost 7 years now and 2020 and 2021 have been her best years at the club! Last year, Bernie completed 205 workouts! In one year! A whopping 59 of those were live, online sessions, with us via zoom, during lockdown last year! This year, Bernie is not slowing down and is averaging 3.5 sessions a week. She is working hard to maintain her amazing results gained in 2020 and still manages to fill the room with laughter and joy every time she’s in it! Bernie’s also a regular at our weekly Yoga class and has been working hard to stay fit, strong and flexible! Congratulations Bernie, many years of hard work and sweat, plus great chats and lots of laughs = one very inspiring milestone of 1000 visits! #efmfit

04.01.2022 TESTIMONIAL TUESDAY This week we hear from EFM Noosaville legend, Shireen the Machine, who has completed over 2200 sessions at the club so far! "From never being in a 'gym' before, I am now much fitter and healthier than I was 12 and a half years ago when I first joined EFM Noosaville. I was then in my late middle age and am now in my retirement. I am no longer short of breath. I am no longer fat or grumpy! ... I have fun at EFM and wouldn't go if I didn't. Being social is part of being fit and healthy. I enjoy meeting the other members, people from all age groups, from their mid-teens to seniors. I like seeing everyone improve their fitness and having a laugh and a chat while they catch their breath. I appreciate the 'no mirrors' policy at EFM Noosaville as it is fitness that is important, not beauty. Being bored at EFM is not an option and I enjoy the challenge of a daily changing workout. I feel safe knowing that an EFM Coach is watching me while I exercise (even when I think they're not!). There is nothing like a personalised approach! I am grateful that the EFM Coaches are patient, persevere with us, and have a sense of humour! I would not have gone from strength to strength without the Coach believing that I could, and cutting me a bit of slack when I couldn't! Without EFM, I never would have bush-walked, climbed mountains or kayaked. I never would have completed 'The Stampede" 5km obstacle course - twice! I never would have done the 5km Noosa Triathlon Fun Run and the 3km 'King of the Mountain Fun Run' at Pomona. I never would have done any of the above without the involvement and encouragement of our EFM Coaches and club members. I certainly have no regrets about going to EFM Noosaville over the past twelve and a half years and I still look forward to every visit!" THANK YOU Shireen, you are one in a million!

04.01.2022 What's your favourite Sunday Breakfast???

04.01.2022 Recovering from your workout begins as soon as you stop exercising! Are you missing out on optimal recovery because you skip out on stretching post-workout? Next time you tell your coach that you will stretch when you get home (we are pretty certain you won't!) think about all the benefits of stretching that you are missing out on: ... 1. Decreases muscle stiffness and increases range of motion. Stretching helps improve your range of motion, which may also slow the degeneration of your joints. 2. May reduce your risk of injury. A flexible muscle is less likely to become injured if you have to make a sudden move. By increasing the range of motion in a particular joint through stretching, you can decrease the resistance on your bodys muscles during various activities. 3. Helps relieve post-exercise aches and pains. After a hard workout, stretching your muscles helps keep them loose and lessens the shortening and tightening effect that can lead to post-workout aches and pains. 4. Improves posture. Stretching the muscles of the lower back, shoulders and chest helps keep your back in better alignment and improves your posture. 5. Helps reduce or manage stress. Well-stretched muscles hold less tension and, therefore, can help you feel less stressed. 6. Reduces muscular tension and enhances muscular relaxation. Chronically tense muscles tend to cut off their own circulation, resulting in a lack of oxygen and essential nutrients. Stretching allows your muscles to relax. 7. Improves mechanical efficiency and overall functional performance. Because a flexible joint requires less energy to move through a wider range of motion, a flexible body improves overall performance by creating more energy-efficient movements. 8. Promotes circulation. Stretching increases blood supply to your muscles and joints, which allows for greater nutrient transportation and improves the circulation of blood through your entire body. 9. Decreases the risk of low-back pain. Flexibility in the hamstrings, hip flexors and muscles attached to the pelvis relieves stress on the lumbar spine, which in turn reduces your risk of low-back pain. If you are not sure which stretches you should be performing, check out these key basic stretches!

03.01.2022 Huge Congratulations Owen!! What a legend! 500 EFM Noosaville sessions done! Wow! Owen is a shining example of the fact that consistency is key when it comes to maintaining your health and fitness. This year, despite being a tough one, Owen has nailed it! Averaging 3 sessions per week, throughout the entire year (lockdown included), Owen has already completed over 50 more EFM sessions this year than he did last year! ... It’s less than four years since we first met Owen and we have loved every session we have had with Owen at the club! We’re so proud of all that Owen has achieved, in particular that habit and consistency! It can be so hard to motivate yourself but once it is a habit then you know you can do it! Thanks for being such a fab member and friend Owen! And thanks for loving EFM as much as EFM loves you! Bring on the next big milestone! There’s no stopping you now! #efmfit

03.01.2022 Sustenance Saturday As we complete our "protein" week, let's take a quick look at the increasingly popular plant-based diet. As you already know, protein is essential for building and repairing tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.... A complete protein is a food that contains all 9 essential amino acids. In total we need 20 amino acids in order to function, but 11 of these can be synthesised by the body. The remaining 9 are essential as they need to be acquired through diet. Amino acids are literally the building blocks of life. They combine to form proteins that allow cells to grow and regulate. Most foods that provide a complete protein source are animal based; such as red meat, fish, eggs, poultry, dairy cheese and dairy yoghurt. There are some plant based complete proteins such as quinoa and chia seeds but the vast majority of vegan foods on their own are not a complete protein. If you are on a plant-based whole food diet, you can still ensure proper intake of all essential amino acids as long as you eat a variety of plant proteins each day. Experts recommend you: Eat enough calories for your weight. Consume a variety of fruit, vegetables, nuts, seeds and pulses. Base the majority of your diet on whole food unprocessed foods. Eat a rainbow of different produce. Dont follow a fruit only diet. Consume at least 5% of your calories from protein. For example, oats are 16% protein. As always, please ensure you seek professional advice before undertaking any specific dietary plan.

02.01.2022 Happy New Year to you all. As you all awake in the Year 2021, know that at EFM Health Club Noosaville , we are committed to help you set, achieve and maintain your fitness, health and lifestyle goals. Not just over the coming weeks. We are with you for the long term. Fitness is for life.

02.01.2022 TUESDAY TEASER! Can you find the 30 pop groups or bands hidden in this picture? Comment below how many you can see! ... Please don’t name the bands as it will spoil the fun for everyone else! It may take you a while (it certainly took us a few days!) so we won’t reveal the answers until Thursday afternoon! Good luck and have fun! #efmfit

02.01.2022 Friday Member of the Week We all know and love her enthusiasm, commitment and dedication and ability to be so bright an sparky at 6am! You don't get a name like "Barbatron" for idling about! Here are some other things you may NOT know about one of our awesome members, Barb ... . . Barb played hockey from age 13 to well beyond 40, many of those years spent as Goalie! . . Barb studied journalism and worked in related fields for many years. Currently, her and her husband own Phil's Tile Warehouse, which they have owned for 10 years . . Barb loves to travel to spectacular places and do scenic walks, including Binna Burra, Bunya Mountains, Cradle Mountain and the Freycinet Peninsula. Thanks for an insight into you Barb!

02.01.2022 Sometimes, it all seems too hard. Those goals you had that you were working so hard to accomplish sometimes seem insurmountable and unachievable. Sometimes, you just need a little extra help. The wonderful thing about the team at EFM Health Clubs Noosaville, is that they are each here to help motivate you and get you on your way, one step at a time.

01.01.2022 This morning, Coach Kate showed us the Dumbbell Overhead (or Shoulder) Press. The image shown is of a seated overhead press, in order for you to be able to see the major muscles used. The overhead press can be done in a standing or a seated position. If you choose to do the overhead press from a standing position, you’ll work most of the large muscles in your upper body, including the:... pectorals (chest) deltoids (shoulders) triceps (arms) trapezius (upper back) Because being upright requires balance, you also recruit the muscles in your core, including your abdominals and lower back. In an upright position, you compensate for balance changes during each phase of the overhead press and create stability through the spine to ensure a proper foundation for a loaded overhead movement. In addition to the power from your upper body, your lower body helps assist when you push a weighted bar overhead. If you perform the overhead press in a seated position with your back pressed against the back of a pad, the core activation will go away. The shoulders and triceps will perform all of the work.

01.01.2022 THE COACHES CUT This week, our newest Coach, Sarah, tell us what her favourite exercise is, and why Sarah's favourite exercise is the SQUAT! ... WHY? Because it works all of the major muscles groups in the legs, and because it is a movement that we do every day, for example, when we sit down and get back up out of a chair. Great choice Sarah! A functional strength building exercise that helps us get through our daily activities that bit easier!