MEE Active Mind-Body-Life, Gold Coast (2025)

26/11/2025

Keep Moving This Holiday Season

The break is great for recharging, but it’s also when people lose the most momentum. You don’t need a gym, fancy equipment, or a full session. Just stay in motion.

Here are simple, effective movements you can run anywhere—beach, backyard, living room:

1. Squats
Bodyweight only. Keeps your hips, knees, and lower back alive.

2. Push-Ups
Chest, shoulders, triceps—done. Adjust to knees or incline if needed.

3. Hinge Pattern
Hip hinges, good mornings, or light dumbbell RDLs if you’ve got them. Protects your lower back and keeps the posterior chain switched on.

4. Split Squats / Lunges
Balance, strength, stability. Great for anyone who sits more over the break.

5. Rows
A band, a TRX, or even a towel around a pole. Counteracts all the holiday slouching.

6. Core Holds
Planks, side planks, dead bugs. No equipment, big return.

Quick Holiday Routine (5–10 mins):
• 10 squats
• 10 push-ups
• 10 hinges
• 10 lunges each leg
• 20–30 sec plank
Repeat 2–3 rounds.

Stay consistent, keep the body moving, and roll into January sharper than you left it.

19/11/2025

💪 Fuel Your Body Right: Foods & Supplements That Actually Work

If you want strong muscles, healthy bones, and a sharp mind, what you put in your body matters just as much as your training. Here are some simple, evidence-backed picks:

🥩 Protein-Rich Foods – Think steak, chicken, eggs, Greek yogurt. Protein is the building block for muscle repair and growth. Seniors and active adults see huge benefits in maintaining strength and mobility.

🍌 Fruits & Veggies – Bananas, berries, spinach. Packed with antioxidants, fiber, and vitamins that support recovery, gut health, and energy levels.

🍚 Whole Grains & Healthy Carbs – Brown rice, oats, quinoa. Provide sustained energy for training without spiking blood sugar.

💊 Supplements That Actually Help:
• Creatine – Not just for bodybuilders. Helps maintain muscle mass and bone density as we age, boosts strength, and may even support cognitive function. Very safe for most adults if you stay hydrated.
• Fish Oil / Omega-3s – Supports heart, brain, and joint health.
• Magnesium & Electrolytes – Aid muscle function, sleep, and hydration.

✅ The Takeaway: You don’t need a fancy diet or expensive powders. Focus on high-quality whole foods, and use a few smart supplements to cover gaps and support performance, recovery, and long-term health.

Strong body, sharp mind, and energy that lasts – it all starts with what’s on your plate. 🍽️

17/11/2025

How Much Exercise Do You Actually Need for Long-Term Health?

Most people think they need to “go hard” to stay healthy with age. Wrong. What you need is consistency and the right mix:

🟦 Weekly Targets for Long-Term Health
• 150 minutes of moderate exercise
(brisk walking, light cycling, water aerobics)
• OR 75 minutes of higher-intensity work
(power walking, hills, faster-paced classes)
• + 2 strength sessions per week
Focus: legs, core, balance, posture. This is non-negotiable for preventing falls, keeping joints strong, and maintaining independence.
• + Daily movement
Aim for 6,000–8,000 steps per day. Walking is one of the strongest predictors of longevity.

🟩 Why It Matters
• Reduces risk of falls by up to 30–40%
• Improves memory and brain health
• Keeps joints mobile
• Builds strength so you can stay independent for longer
• Supports weight control and energy

🟧 Start Simple
If you can walk 20–30 minutes most days and complete two structured strength sessions a week, you’re already hitting the proven long-term health standard.

If you need support with any of this send Braydon a message on 0478914620 and we can sort you into the correct session for your ability level.

12/11/2025

JOIN US AT RUNAWAY BAY YOUTH CENTRE

TUESDAYS – 8:30 AM
Strength & Stretch
Build full-body strength and flexibility through low-impact, guided movements designed for seniors.

📍 Runaway Bay Youth Centre

THURSDAYS – 8:30 AM
Brain & Balance
Improve coordination, posture, and mental sharpness with fun, targeted exercises that train body and mind.

📍 Runaway Bay Youth Centre

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Why Join?

✅ Boost strength, balance & mobility
✅ Improve confidence and independence
✅ Friendly, social atmosphere
✅ Safe & tailored for all fitness levels

⸻

Stay Active. Stay Sharp. Stay Connected.

➡️ Message us to reserve your spot!

Active & Healthy Gold Coast

10/11/2025

💪 Join Our Seniors Strength Sessions!

Looking to stay strong, mobile, and full of energy?
Come train with us at the Labrador Community Centre — a welcoming, supportive space designed to help you move better and feel better.

🗓 Tuesdays – 7:00 AM
🗓 Wednesdays – 9:30 AM
📍 Labrador Community Centre

These sessions are tailored for older adults who want to maintain independence, build confidence, and enjoy staying active with a friendly group.

No experience needed — just bring yourself, a water bottle.

➡️ Message us to reserve your spot or learn more about getting started.

Active & Healthy Gold Coast

07/11/2025

💪 Strong Legs, Strong Life

Your legs are more than muscle — they’re your foundation for independence, balance, and long-term health.

✅ Here’s what the science says:
• In a 2023 review of over 2 million people, those with stronger legs and grip strength had a 14 % lower risk of major disease and early death.
• The simple “Sit-to-Stand” test — how easily you can rise from a chair — is a proven marker of mobility, balance, and overall resilience.
• Adults over 65 who moved faster and stood up more easily in daily tasks were shown to maintain independence for up to a decade longer.
• Stronger legs are linked to better brain function, fewer falls, and improved metabolic health (blood sugar, inflammation, and circulation).

🦵 Why it matters:
Every time you practice standing up, walking, or stretching your hips and ankles, you’re strengthening the muscles that keep you upright, steady, and capable.

Try this:
• Sit-to-Stand x 10 reps, 2–3 times daily.
• Standing calf stretch for 30 s each leg.
• Kneeling hip flexor stretch to open tight hips.

If you’d like to join one of our classes and learn more you can call or text Braydon on 0478914620 for more info.

04/11/2025

WALKING — the most underrated medicine we’ve got.

We live in a world obsessed with intensity — workouts, deadlines, chores. But the human body was built to move gently, consistently, and often outdoors. That’s why something as simple as walking can completely change how you feel.

A 30–60 minute outdoor walk does more than hit your step count. It helps regulate cortisol — the stress hormone that keeps so many people stuck in a constant “on” mode. Lower cortisol means better sleep, better recovery, and easier fat loss.

Then there’s the sunlight. Natural light exposure increases serotonin and vitamin D, which boosts mood, bone health, and immune function. Combine that with a steady heart rate zone (the “zone 2” effect), and you’ve got one of the most effective tools for burning fat without hammering your nervous system.

Regular walking also helps lower inflammation markers, improve digestion, and even balance blood sugar — especially when done after meals.

So instead of chasing another supplement or extreme plan, start with what your body’s built for.
Walk outside. Breathe. Let your head clear. Let your body reset.

Every step adds up — for your health, your mood, and your longevity.e

02/11/2025

Move. Connect. Feel Better — For Years

Showing up for movement isn’t just about exercise — it’s about your mind, your mood, and the people around you.

Some of our members have been part of this community for decades — one group for over 20 years! Every week, they laugh together, share stories, and support each other through every movement, big or small.

Being part of a community like this does more than build strength or improve balance — it helps mental wellbeing, reduces stress, and reminds you that you’re not doing life alone.

Movement + connection + support = a happier, healthier life.

Come join us and feel the difference for yourself. 💪

30/10/2025

“I don’t want to get too bulky.”
That’s one of the most common things I hear when people start strength training — especially among our senior members.

Here’s the truth: lifting weights won’t make you bulky, especially as you get older. In fact, it becomes harder each year just to maintain the muscle you already have.

What strength training really does is preserve muscle, protect joints, and keep your metabolism active — all key to staying strong, balanced, and pain-free.

You might even find you look leaner as you get stronger.
Muscle is denser than fat — it takes up less space — so you may weigh the same (or even slightly more) but feel firmer, tighter, and more confident.

And let’s be clear: those big bodybuilders you see online?
They train and eat for size like it’s a full-time job — often 5–6 days a week, following strict diets and recovery routines. That’s the complete opposite of how we train for health and longevity.

You don’t need that.
Two to three sessions per week of the right kind of strength work is enough to maintain muscle, build strength, and keep your body moving well — without ever getting “too big.”

It’s not about building bodybuilders.
It’s about building bodies that last.

28/10/2025

Building Strength, Confidence, and Community

Our semi-private sessions continue to deliver great results — not just in strength, but in confidence, balance, and mindset.

Here’s what a few of our members have shared:

“You strike the right balance between encouraging and challenging me. You make sure we’re training safely and with good technique.” – Lyndall

“I’ve definitely gotten fitter and stronger — not just physically but mentally.” – Wendy

“It’s made me stronger, more balanced, and more confident to try new challenges. There’s a nice social element too.” – Janet

“This program is helping me build strength,💪improve mobility and overall fitness. It is challenging but effective and achievable . I am grateful for your support 🙏and guidance in making sure we do the exercises correctly and love the fact that you tailor them around our abilities. Love the social aspect too. Thanks for all you do for us Braydon.” - Trish

It’s rewarding to see this group progress week after week — showing up, working hard, and supporting each other along the way.

If you’re interested in improving your strength and movement in a supportive small-group environment, get in touch to learn more about our semi-private sessions.

📞 Braydon – 0478 914 62

27/10/2025

💪 Why Core & Leg Strength Are the Key to Staying Active and Independent

Your legs and core do more than just keep you moving — they keep you living well.

As we age, strength in these areas becomes vital for maintaining balance, mobility, and independence. Strong legs help prevent falls, support healthy joints, and keep your bones strong. A strong core improves posture, stability, and helps protect your back from pain or injury.

It’s not just about adding years to your life — it’s about adding quality to those years. Every squat, step, and core exercise helps you move with confidence, stay steady on your feet, and enjoy the activities you love.

If you want to feel stronger, move better, and age with confidence, it starts with building your foundation.

📞 Call Braydon on 0478 914 620 to find out how to get started.

23/10/2025

Why Core, Balance, and Memory Matter More Than You Think

As we age, strength alone isn’t enough. What truly keeps you moving with confidence are three often-overlooked pillars: core stability, balance, and memory.

1. Core Strength
Your core isn’t just about abs — it’s the foundation of every movement. A strong core protects your spine, improves posture, and helps you lift, walk, and even breathe more efficiently. Without it, everything else starts to break down.

2. Balance
Balance is the difference between independence and fragility. It’s what keeps you upright on uneven ground, catches you when you stumble, and allows you to react quickly. Training balance keeps your reflexes sharp and your risk of falls low.

3. Memory
Yes — memory is trainable. Learning new movements, remembering sequences, or coordinating exercises engages your brain just as much as your muscles. This connection between body and mind helps slow cognitive decline and improves mental sharpness.

Together, these three systems — core, balance, and memory — form the foundation of healthy ageing, functional strength, and long-term independence.

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Ready to move better, think sharper, and stay steadier on your feet?

Call Braydon on 0478914620 to find out what class might suit you.

MEE Active Mind-Body-Life

26/11/2025

19/11/2025

17/11/2025

12/11/2025

10/11/2025

07/11/2025

04/11/2025

02/11/2025

30/10/2025

28/10/2025

27/10/2025

23/10/2025

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