Goals for the New Year can be the bain of your existence and, let’s be real, there’s no point setting them if they’re terrifying and unattainable. Never fear, we’ve brought in the big guns to help you get sorted for 2018.

Local Gold Coast pharmacist Holly Louise, better known by her alias #thefitpharmacist, who has provided us with some hints and tips to sticking to your New Year’s goals.

The perfect time to make resolutions for the year ahead. But are they the same ones you have made every year?

What has held you back from achieving your health and fitness goals in the past?

In society today, everyone wants results without putting in the time and effort required to achieve them. Rather than setting aside time to gather information, gain knowledge, and construct a reasonable plan for accomplishing their “goals”, people are often looking for quick fixes. So when they don’t reach their goals in the first few weeks, they lose interest and quit.

The importance and value of goal setting is often overlooked and the biggest mistake most people make is setting unrealistic or unspecific goals. “I want to lose weight” or “I want to get fit” are the most common ones I come across with my clients. The difference between setting these goals and actually achieving them is in the details. The most effective way to set a goal AND achieve it is to follow the SMART approach:

SPECIFIC

• What do you want to accomplish?
• What are your specific reasons, purpose or benefits of accomplishing the goal?
• Who will be involved?
• Where will you do it?

Your goal must be specific rather than general in order to be effective. Setting large, vague goals will not motivate you to achieve them.

MEASURABLE

• How will you measure your progress?
• How will you know when you have reached your goal?

Measuring progress towards the achievement of the goal is essential. If a goal is not measurable it is not possible to know whether you are making progress towards completion. Measuring progress helps you stay on track, reach your target dates and continue putting in the effort required to reach the ultimate goal. Remember, what can be measured, can’t be managed.

ACHIEVABLE

• How will achieve your goal?
• What are you prepared to do?

It must be possible for you to achieve your goal. Setting unachievable, unattainable goals is pointless. You will be doomed from the outset. You yourself need to be capable of implementing your goal.

RELEVANT/REALISTIC

• Is your goal realistic?
• Is it too difficult to achieve?

Your goal must be relevant to the resources and constraints available to you. Your goal should be challenging, but not so big or complex that you will lose the motivation to achieve it.

TIMELY

• What is the timeframe?
• Is it achievable?

A goal must have a deadline. This will provide you with the necessary focus and sense of urgency to make it happen.

Take some time now to think about what benefits you would gain from goal setting and finally being able to achieve your New Year’s goals. It is a good idea to set a few action-oriented SMART goals and revisit them often. Not only will this give you a game plan, but it will keep motivation levels high as you start reaching them. The sum of achieving many small short term goals all add up to big changes in the long term!

Time to make this year your best year yet!

By Holly Louise #thefitpharmacist

Takeaway could well be the greatest thing ever invented and if wasn’t so bad for you, you’d probably get it every day right? WELL GUESS WHAT! According to this very article, takeaway food doesn’t have to be bad for you and that could be the greatest news ever not invented.

Here’s a list of the top 9 restaurants offering healthy takeaway options. Happy days.

Raw Energy, Coolangatta and Burleigh Heads
Located on the corner of Marine Parade in Coolangatta is Raw Energy, a healthy food and lifestyle café that started on the Sunshine Coast. Their focus is on fresh food, served fast in a funky environment. Raw Energy’s got you covered, offering anything from healthy smoothies or juices to macadamia and lentil burgers, YUMM!
Where: 110 Marine Pde, Coolangatta 

The Pocket
If you haven’t been there yet, put this one on your ‘to do’ list! The Pocket in Burleigh’s Connor Street is an absolute favourite amongst locals and offers a great range of healthy take away options (with an extensive vegetarian/gluten free menu). The Pocket aims to be a conscientious restaurant serving locally sourced, wholesome food, often using produce grown by owners David and Michelle.
Where: 13 Connor St, Burleigh Heads

Marie Anita’s Gluten Free Health Cafe
Marie Anita’s offers a solely gluten free and sugar free menu designed to provide dairy free, vegetarian, vegan, and raw alternatives. With the aim to source from local suppliers and to use as much organic produce as possible, Marie Anita’s challenges the image of healthy eating.
Where: 2364 Gold Coast Hwy, Mermaid Beach

Greenhouse Canteen & Bar
A personal favorite is Greenhouse Canteen & Bar, the holy grail of all healthy food. With the motto ‘anything you can do, we can do vegan’ they’re onto something, because they are busy every day of the week. But not to worry, they do take away, too! All produce are sourced from trusted suppliers and farmer’s markets – food is medicine and it should nourish the mind, body and soul. Amen!
Where: 1916 Gold Coast Hwy, Miami and 1/140 Griffith Street, Coolangatta

BSKT Cafe
BSKT Cafe (Biscuit) was founded with the belief that people care about their health. They just needed the right place to deliver these health options in an indulgent and accessible manner.
All products are designed to inspire through nutritional quality, taste and a global conscious. Made from high quality plants and free from refined sugar and anything artificial. All products are hand crafted with love using traditional methods busting the myth Vegan and Paleo products can’t be delicious as well as nutritious.
Where: 4 Lavarack Rd, Mermaid Beach

The Shack Superfood Cafe
The name says it all, the Shack Superfood Café in Nobby’s is a health freaks paradise with real and fresh food that tastes great and is nutritious! On offer is quinoa, acai, smoothies and juices, breakfast, takeaway lunch and dinner boxes, plus tea and coffee. If you are looking for a hassle free, convenient and easy takeaway option look no further and go give the team at the Shack a visit.
Where: 2221 Gold Coast Highway, Nobby Beach 

Cardamom Pod
Cardamom Pod in Broadbeach is a vegetarian and plant-based restaurant inspired by the art of creative and tasty cuisine. With an extensive salad bar and delicious hot meal options such as curries or lasagne, Cardamom Pod is the perfect place to get some tasty and healthy takeaway, and word on the street is there are opening one in Brickworks! But be warned, their desserts are out of this world, especially the raw peanut butter cups.
Where: 2685 Gold Coast Hwy, Broadbeach 

Govindas
Govindas is without a doubt one of the most popular vegetarian, eco-friendly take-away restaurants on the Gold Coast. They offer a variety of pure vegetarian foods (vegan and gluten free options available) including vegetable dishes, basmati rice, dhal, potato bake, samosas and a variety of salads, desserts and drinks. Veggies are sourced locally and all dishes are prepared daily using the freshest produce. The buffet style approach lets customer create their own meal at reasonable prices. YUM.
Where: James St, Burleigh Heads

Giri Kana Cafe
The Giri Kana Cafe is a fresh take on vegan and vegetarian food, with a wide selection of freshly made vegan / vegetarian items (many organic and gluten free options also), including an extensive dessert menu. Their emphasis is on fresh and wholesome foods, which are good for the body, as well as the mind and spirit – and to this end, food is cooked with love and devotion. Try one of their signature tofu or vegie burgers served on turkish bread or as a gluten free option the Open Burger on rice. All so good!
Where: Cnr of Nind St and Gold Coast Highway, Southport 

Words by Kirra Smith

When it comes to impressing visiting family and friends, is there any better way than going on an adventure and chasing a waterfall — or two? Because beyond epic beaches, and one of the world’s most renowned surfing reserves, we also have world heritage listed rainforests and breathtaking surrounds literally right on our doorstep. And the best part about these fantastic places and mind-blowing natural spectacles is they are entirely free!

So we highly recommend you clear your schedule, pack your swimmers and embark on a fun-filled sojourn into the green behind the gold in search of large pieces of falling water. Set your phone to silent and let the serenity feed your soul.

Here are a few of our favourites, all within an hour or so from the Gold Coast.

Beechmont
Lip Falls
38.7km from Surfers Paradise
Just a 50-minute drive from Surfers Paradise and nestled amongst the Denham Scenic Reserve are the Beechmont rock pools — or Lip Falls as the locals call them. Once you park your car (on Doncaster Road), it’ll only take half an hour to make your way down to the falls. Be aware; these walking paths are steep and narrow and right next to deep gorges.
Where: 45-57 Doncaster Dr, Beechmont

Mt Tamborine
Cedar Creek Falls
44km from Surfers Paradise
Cedar Creek Falls are one of the better-known waterfalls on Mt Tamborine and a popular destination for locals and tourists alike (be warned – it can get quite busy). Your best bet is to explore the area via the Cedar Creek Circuit (3.2km), which will take you along all the cascades and rock pools.
Where: Cedar Creek Falls Rd, Tamborine Mountain – To get there, take Tamborine Mountain Road until you get to Cedar Creek Falls Road, just past the information map stopping bay on the left. From there, it’s only a short drive down a narrow road and across a small creek before coming to the Cedar Creek Falls section and the car park at its entrance.

Curtis Falls
39.2km from Surfers Paradise
It’s a short, beautiful walk through the rain-drenched Eucalyptus forest to the magical Curtis Falls. You’ll wander past towering trees and through a canopy of ferns, down to this miniature and photogenic waterfall. There are lots of cute creatures to spot along the way too, keep an eye for resident platypuses and wallabies. The walk should only talk half an hour or less to get down to the falls, but you will likely want to stay awhile and soak up the peacefulness. It’s just a 1.1km round trip, so you can knock it over in the early morning then stop for a spot of morning tea at the Curtis Falls Cafe.
Where: 16 Eagle Heights Rd, North Tamborine – Get there via Eagle Heights Road and park right at the entrance to the walk.

Lamington National Park
Elabana Falls
67.4 km from Surfers Paradise
Elabana Falls are certainly a hidden gem located amongst Lamington National Park close to O’Reilly’s Rainforest Retreat (a great spot to grab a bite to eat after your waterfall adventure). Park your car at O’Reilly’s and make your way through the rainforest, past Picnic Rock and further downhill for another 400 metres until you reach the cascading falls. Make sure you refresh yourself with a snack or sit down before embarking on your way back up; it gets pretty steep!
Where: Lamington National Park Rd, Canungra

Springbrook National Park
Natural Bridge
47 km from Surfers Paradise
As you probably know, Natural Bridge is a heavenly cave-like rock formation at Springbrook National Park that is home to glow worms and a colony of tiny bent-wing bats – it’s also one of the most photographed spots on the Gold Coast. Start the short one-kilometre rainforest walk clockwise to the Natural Bridge rock arch to get down to the action.
Where: Nerang-Murwillumbah Rd, Springbrook – It’s super easy to find; just follow Nerang-Murwillumbah Road until you get to the car park signage at Bakers Road.

Twin Falls
40.6km from Surfers Paradise
Start your 4km journey through the sub-tropical rainforest from the Tallabana picnic area or Canyon lookout in an anticlockwise direction. You’ll reach a small bridge, flowing water and immense rock formations after a couple of minutes (perfect for an Insta snap). Keep hiking down the track until you come across two rushing waterfalls. At the base of Twin Falls — after a worthy hike — you’ll find a large rock pool perfect for a rewarding swim!
Where: Canyon Pde, Springbrook

Purling Brook Falls
37km from Surfers Paradise
The Purling Brook Falls are immense, towering at over 100 meters in height and are naturally best visited after rainfall. Start your 2 hour hike clockwise along a scenic and elevated path into a subtropical gorge to view the amazing falls from below. Venture further down the track until you reach waterholes that are great for swimming. When you have had enough, prepare for a steady climb up through the rainforest, which will bring you back to the picnic area.
Where: 63 Gwongorella Parade, Springbrook

Northern NSW
Minyon Falls
113km from Surfers Paradise
Yes, we know the following two locations aren’t on the Gold Coast, they aren’t even in Queensland, but it will take you a short drive along what is probably the most breathtaking scenic drive, until you reach Nightcap National Park in Northern NSW. Make sure you come prepared because getting to Minyon Falls can be quite the journey (well worth it, though). We recommend you start with Minyon Falls Lookout, providing you with outstanding views before adventuring further downstream towards the base of the falls.
Where: Nightcap National Park, Newton Dr, Nightcap 

Killen Falls
108 km from Surfers Paradise
Killen Falls are undoubtedly one of the most epic waterfalls to dive into with its large swimming hole and rock pools. The rock has been eroded significantly behind the waterfall, forming an impressive cave. Ever wanted to take a waterfall shower? Well, at Killen Falls, that’s not a problem as you can swim across the pool and climb up the rocks just to sit right underneath the falling water.
Where: Killen Falls Dr, Tintenbar – Killen Falls are super easy to find, just minutes off the Pacific Highway near Byron Bay.

But it’s important to remember, whilst it’s tempting (and refreshing) to go for a swim in the rock pools and lagoons, it’s prohibited in some, so please adhere to any safety signs and be 100% sure it’s safe to swim before diving in. Also, be sure to pack closed-in shoes, plenty of water, mozzie repellent and sunscreen (the sun will still get you between the canopy).

Last but not least, take nothing but photographs and leave nothing but footprints behind!

Words by Alex Mitcheson.