Found a beautiful lunch spot in Bellingen today (3 pics): at Qudo Cafe, on the sunny verandah overlooking the green paddocks, rolling hills, cows and horses, framed by the Dorrigo mountains in the distance. Awesome menu with wonderful Japanese fusion dishes and great service. Laughing kookaburras and various other birds in the surrounding trees. 35 minutes from Coffs Harbour. Definitely a place to come back to!
#bellingen #coffscoast #coffsharbour #lunch #japanesefood #qudocafe #foodie #winterinaustralia
TAG Jessica or James ✨
Coming into our final two hours of this week it was a happy week of savings for all our Mark's and Michelle"s.
Next week only, if you pop into any one of our 6 Flirt Adult Stores across N.S.W, Jessica and James will receive 20% off their whole purchase.
Perfect time to re stock your lube or condoms, up date your toys for you or your partner, buy a fun board game to play with with your mates or some sexy lingerie!
Let all the Jessica and James know!
You must provide ID/Flirt loyalty card or join our generous loyalty program (takes 20 sec's in store) then you can enjoy this massive discount of 20% OFF (Thats a saving of $20 when you purchase a $100 item)
Discount Valid 23/7/18 till 28/7/18
Available all Flirt Adult Stores
Flirt Adult Store - Coffs Harbour
Flirt Adult Store - Port Macquarie
Flirt Adult Store - Woy Woy
Flirt Adult Store - Dubbo, NSW
Flirt Adult Store (Bathurst NSW)
Flirt Adult Store (Orange NSW)
#jessica #james #flirtadultstore #bathurst #orange #dubbo #portmacquarie #coffsharbour #woywoy #getflirty
Corindi Beach 🏝 .
HARA Beyond Movement Studio is a “Fully Equipped Pilates Studio”, our Pilates instructors are certified with Australian Pilates industry standards and the studio owner/principal instructor has 2 decades of experience.
Join us for a personalized experience in:
▪️private 1:1 or semi private 2:1 sessions
▪️Reformer quad 4:1 classes
▪️MAT classes 10:1
▪️Therapeutics group 6:1
▪️Chair classes for seniors and more:
. Term 3 class timetable 23/7-29/9
Pilates Reformer Quad Classes:
▫️9 am quad reformer class -intermediate FULL
▫️4.30pm quad reformer class- general *1 space ▫️5.30pm quad reformer- general FULL
▫️9am quad reformer class- beginners ( 5 weeks from 28/8) taking bookings
▫️10am pilates reformer quad class buff Bones FULL ▫️4.30pm reformer quad class - beginners *1 space
▫️6.30pm reformer quad class- general FULL
▫️9 am quad reformer class- beginners ( 5 weeks 29/8) taking bookings
▫️10 am quad reformer class- beginners buff Bones ( 5 weeks 29/8) taking bookings
▫️5.30pm reformer quad class -general FULL
▫️9 am pilates reformer quad class back care *1 space ▫️4.30pm reformer quad class - general *1 space
▫️8.30am reformer quad class -general *1 space ▫️9.30am reformer quad class- beginners *1 space .
Pilates Group classes:
▫️6.30pm Pilates MAT - foundations
▫️10am pilates for Buff Bones®
▫️Noon chair pilates ❤️community rates
▫️4.30pm pilates for Buff Bones ®
▫️6.30pm classical pilates mat
▫️9am pilates therapeutics
▫️5.30pm pilates for Buff Bones ®
▫️6.30 pm Pilates intro/ foundations
▫️9am Pilates MAT/alternated Saturday’s .
Book today to reserve your space.
the home of Classical Pilates in Coffs .
#harabeyondmovementstudio #pilates #pilatesstudio #reformerpilates #matpilates #pilatestherapy #classicalpilates #coffsharbour
What was the point of this workout?? Squats 2468101214161820 setted with 45m sled n 45m db farmers walks to be completed in 30 mins if possible. ••
Work load was to attempt at 70% for as far as possible ••
Beside the quad/leg target as well as the endurance capacity it was about the back strength n posture
I wanted to push them on their upper body strength that they have trained n worked hard at to be about to cope with 110 reps of squats n 450m each of sleds n farmers walks. ••
If you want to squat well or deadlift well or bench well or frankly complete high rep days you need great back and posterior chain strength ability ••
Train this getting thoracic extension n activation out of solid exercises like bigger n smaller stuff. So yes basic core extension exercises totally 100% count to help BUT .....
Use bigger exercises like pull ups with good upper back extension rather than the rounding shoulders at top/ use incline db rows with upper back extension so chest is off bench but lower back is not hyperextended/ use bent over rows holding a really good neutral hip to shoulder line / seated row n standing cable row positions / Kelso shrugs ...... ••
Use a range of set options n rep options - I would suggest different phases between 6-15 reps ••
Work at it for 8-12 weeks n then have a tester on squats n see how you improved ..... you will even improve your running ability ..... #stronger #personaltrainer #training #exercise #fitness #southafrica #capetown #coffsharbour #australia #getbetter
Heading by the Showgrounds? Swing by grab some lunch and a coffee. CanDo Cancer Trust is raiding much needed funds at the gallery 😊
What do you achieve by putting other people down belittling them or by telling them how shit a job they do?
We have all been on the receiving end of this treatment and know how it can leave us feeling, but do we notice when we deliver this behaviour?
We can overlay what ever justification we want, we can rationalise and we can tell ourselves what ever story we want to make ourselves feel ok about it, but at the end of the day, treating others like shit says volumes about where we are in our own lives and within ourselves.
Hurt people hurt people.
Stressed out people cope poorly with self control.
Those who feel or have felt helpless seek control or power.
We often treat others how we have been treated ourselves.
Does this make it ok?
All we can do is take ownership and responsibility for our own actions and feelings. Actions have consequences, and those consequences can have further consequences and the ripple effect goes on and on unless we make a choice to change it.
We are human. By nature this makes us imperfect. So today, be mindful of how you feel, how you allow your thoughts to control you and how you express yourself outwardly to the world.
Love yourself a little bit more.
Be honest with yourself.
Be more in control.
It all starts with you, like a pebble dropped into a calm lake, what ripples will you create today? 💜 #CoachVaughan
#mindful #happiness #CoffsHarbour #Coffscoast #wellness #better #inspire #empower #educate #action #betterU #happierself #lovestartswithU #respect #growth #rippleeffect #lovelife #1by1
Tim and Kerith, our Northern Beaches Campus Pastors alongside their family have spent many years serving the local church in Coffs Harbour and planting what is our Northern Beaches service, a growing and diverse service based in Woolgoolga. The Hagenaars are committed to reaching people and welcoming everyone into the Church family. We have been so blessed to have them and are celebrating them this Sunday at Northern Beaches and Coffs Harbour Campuses as they move on from their role in LifeHouse and into opportunities continuing to follow God, allowing Him to lead their lives into new territories and opportunities. Join us in celebrating the Hagenaar family Sunday AM Northern Beaches, and PM Coffs Harbour. ⠀
#Church #Jesus #LifeHouseChurch #People #Welcome #Sunday #CoffsHarbour #CoffsCoast #Woolgoolga #NorthernBeaches #Moree #Weekend #NewSouthWales
Appointments left race week: Sunday 29th afternoon Injectables. Tuesday/Wednesday brow sculpt/henna/spray tan. Lashes are now fully booked with Sam. Friday 3rd available x