Go for GOLD!

To celebrate the 2012 Olympic Games, Dolphins Health Precinct are holding an Olympic fever themed dress up week in the Group Fitness classes! Medals will be awarded to the most active // best dressed "Olympian" so go for GOLD!

Learn to Swim - Crazy Hats Week!

Staff & Management Weight Battle - UPDATE

L - R: Rayleen, Danielle & Jody
Ryan (Personal Trainer)

L - R: Wayne, Peter & Tony
Ryan (Personal Trainer)

EVERYONE enjoys a challenge and the staff and management at Redcliffe Leagues Club are no different. Group operations manager Justin Charlish has launched a Healthy 10-Week Challenge with two teams of three drawn from club management and DHP. “You could call it a battle of the sexes or a chance to battle it out with management,” Justin said.

The three managers are general manager Tony Murphy, gaming manager Wayne Miller and catering manager Peter Hurley. DHP personal trainer Ryan Andrews has his work cut out for him with this challenge, but was keen to jump at the opportunity to push these guys to achieve their goals and change their lives.

The three DHP challengers are Jody Hollingsworth, Danielle O’Connor and Rayleen Beveridge. “All competitors in this health rivalry challenge are super excited about changing their lives and challenging each other in the process,” Justin said. “I introduced the healthy challenge because we see and hear it all the time on TV, newspapers and radio about switching to that lifestyle. “A healthy lifestyle should really be something that overflows into your daily work environment and routine. Seeing that you spend most of your week at work, you should always achieve a balance which will make you feel fresh and good about yourself. Best of all you will be more productive at work. “Not only does the challenge bring out some healthy competitiveness, it also forms a bond, a connection where we all support each other.

The challengers even monitor what each participant eats and they motivate each other when passing during the day. “Make sure if you see these familiar faces in the gym, say hi and give them some encouragement.” Justin said the challenge was launched in late July and after one week the changes have been outstanding.

• Males in week 3 have lost 59cm between them
• Females in week 1 have lost 22cm between them

DHP will also offer corporate workplace challenges so if any business are interested they can contact DHP for details.

Strongman Championship at DHP

Dolphins Health Precinct will buzz with excitement in September.

Not only will DHP hold an open day, it also will host the Australian Amateur Strongman Championship over two days on September 29 and 30.

It isn’t every day that you get to see a man attempt to pull multiple trucks and maybe even a woman dragging a prime mover behind her.

The event name will have a family fun day feel about it as entry will be free of charge so everyone will have an opportunity to enjoy Dolphins Health Precinct Australian Amateur Strongman Championship.

Dolphins group manager Justin Charlish said there would be six divisions competing at this event and spectators can expect between 30 and 50 competitors.

In the event you will see the introduction of truck pulling in the championship while the winner of the open division will earn himself a place in the Arnold Strongman Classic in Las Vegas, which carries a first prize of $50,000.

Dolphins Health Precinct Australian Amateur Strongman Championship is proud to have the McGrath Foundation as its charity of choice. All donations for this event will go straight back to the McGrath Foundation to assist in raising awareness for this great cause.

Anyone interested can follow the Dolphins Health Precinct Facebook page, where you will find out further information as we get closer to the event.

Chewy Peanut Butter Chocolate Cookies

Even if you are a gym junkie, you should indulge yourself with something small once in a blue moon... Life's good! These delicious cookies are easy to make and no way as high in fat or sugar as regular store-bought versions. Go on, give them a try!

Makes: 24

Time to make: 22 minutes

Ingredients:

• 1 cup light peanut butter
• 1 egg
• 3/4 cup brown sugar
• 1/2 teaspoon baking soda
• 85 g dark chocolate, chopped into chunks

Method:

• Step 1: Preheat oven to 180ºC. Combine peanut butter, egg, sugar and baking soda in a bowl. Mix well. Stir in chocolate.
• Step 2: Line a baking tray with baking paper. Using your hands, shape 24 teaspoonfuls of cookie mixture in balls and place on tray about 5cm apart.
• Step 3: Bake for 10–12 minutes until cookies are lightly browned on top. Remove and allow to cool on tray for at least 5 minutes. Transfer to a wire rack to cool completely.

But I’m Too Stressed and Tired to Exercise!

I’m betting if you’ve used this excuse (who hasn’t… let’s face it) you also sometimes turn to the home remedy of cups of coffee and chocolate or energy bars for pick-me-ups. 

Alas, excess coffee in the afternoon, or wine in the evening, will likely disrupt your sleeping patterns and is one cause of insomnia. 

If you’re stressed, you particularly need oxygen to your whole body. “Aerobic exercise can have an anti-anxiety effect”, according to John B Arden (author, ‘Rewire Your Brain’). Studies have proven that physiological changes after exercising can overcome the negative effects of anxiety. One study showed that a 12-session aerobic exercise program reduced some symptoms of Post-Traumatic Stress Disorder, quite a significant thing. 

(Aerobic exercise meaning “brisk exercise that promotes the circulation of oxygen through the blood and is associated with an increased rate of breathing” (Medicinenet.com), not “bouncing up and down in a bright leotard”). 

Exercise contributes to stress reduction in many ways: 

• Provides a distraction from the day’s events 
• Reduces muscle tension 
• Increases serotonin (pleasant mood chemical naturally occurring in body) and GABA – an inhibitory brain neurotransmitter (basically giving us an anti-depressant effect) 
• Improves resilience and self-mastery. (Source: Rewire Your Brain). 

While some people rely on artificial methods like anti-anxiety medication to improve mood (E.g. Valium, Aitvan), which help increase GABA and serotonin, these can only work while you are taking them and they may even cause depression and other nasty side effects. This is why a new breed of doctors may first suggest an exercise program for stress, tiredness, PTSD, and depression. 

What About the Tiredness? 

While exercising might make you feel tired, “that’s a good thing”, says Dr Arden. It means you’re pushing your body beyond its comfort zone so as to strengthen it - all in a natural stress-and-recovery process. Exercise actually makes our repair mechanisms go to work and promote recovery and strength in the body, while raising the stress threshold of our brain’s neurons. 

I’m sure you’ll agree that exercise-induced tiredness is also a much nicer experience than working-at-computer-all-day tiredness. 

So next time you go to use the excuse, “I’m Too Stressed Out” or “I’m Too Tired to Exercise”, you’ll know just where to head… Dolphins Health Precinct. 

- Article submitted by Jen Lancaster (Dolphins Health Precinct member).

Bridge to Brisbane - Expressions of Interest

Dolphins Health Precinct is now taking expressions of interest for a Dolphins Health Precinct Bridge to Brisbane team. If we get enough interest, we would also be offering transport to and from the event. 

Date: Sunday 2nd September 2012

Distances: 5 km and 10 km

Express your interest this week by:

• SMS 0447 100 203 (with your name and distance)
• Email; admin@dolphinshealthprecinct (with your name and distance)
• Drop into DHP reception

For more information on the Bridge to Brisbane, click here.

Are You Feeling Your Situps?

Photo Credit Stockbyte/Stockbyte/Getty Images

Situps are designed to strengthen your abdominals. They're one of the few exercises that'll autocorrect your posture. When you perform a situp correctly, you feel complete engagement of the abdominal muscles. However, when you perform it incorrectly, you'll feel it elsewhere but your abs or not at all.

Engaging Your Abdominals as You Sit Up

Start by laying on a flat surface, knees bent and feet flat on the floor. Lift your head off the ground, focusing your gaze on your navel. This engages the abdominals. Clasp both hands behind your head for support. The first 30 degrees of movement brings your sternum closer to your pelvis, triggering your rectus abdominis to work. Continue the motion of lifting up the torso, arriving in a tall-seated position, hands gently placed behind your head, facing forward, elbows pointed outward.

Engaging Your Abdominals as You Lie Down

In reversing the order of the situp, you will feel your abdominals engage as you lower your body back to the flat surface. Keep your hips tucked under as you return to the floor. Continue supporting your head with your hands. Prevent pulling at your head by tucking your chin over your chest, focusing your gaze on your navel. Steadily lower your torso down, vertebra by vertebra, returning to your start position with your feet on the floor, head forward and hands gently clasped behind your head.

Using Tempo to Engage Abs

If you are doing situps and you are not feeling anything, follow the instructions above slowly. Using tempo is a great way to engage muscles, reduce momentum and maximize an exercise. Take four counts to lift the body to an upright position, pause for two counts and descend for six counts.

Feeling Situps Elsewhere

You may feel abdominal exercises like the situp in your lower back or hip flexors instead of your abdominals. Ensure the first three seconds of the situp engage your rectus abdominis and maintain that level of focus throughout the range of motion of a situp, both in the ascent and descent. This will prevent the lower back from activating in this exercise. Modify the distance of feet apart or knees bent to find the right balance so that your abs do the work rather than other muscles.

(Source).

5 Best Foods You Aren't Eating

SMALL FOODS, BIG VALUE: Chia and Hemp seeds
provide powerful doses of protein and healthy fats.
Photo Credit iStockPhoto.com

Even if you’re the poster child for healthy eating, you’ll eventually grow tired of green tea, almonds, and Greek yogurt. And that’s fine, because your local store is stocked with lesser-known superfoods that pack a serious nutritional punch—and deserve a spot on your plate.

Here are five underappreciated foods you should be eating, plus easy ways to work them into your daily diet.

Nutritional Yeast

Also known as nooch, Nutritional Yeast is deactivated yeast, so it won’t rise during baking. Its cheesy, nutty flavor makes it a great healthy topping for salads or salty snacks like popcorn.

• WHY IT’S HEALTHY: Nutritional yeast is a rich source of vitamin B12, a nutrient that boosts your energy, protects your brain, and promotes healthy skin, hair, and nails, says Lainie Cooper, a Denver-based nutritionist. It’s also a complete protein (a protein source like meat, eggs, and milk that contains all nine essential amino acids), so it’s a great addition to vegetarian and vegan diets. 
• HOW TO EAT IT: Stir 1-2 tablespoons into sauces, soups, or stir-fries to add rich flavor and a protein boost without a lot of extra calories (2 tablespoons has about 60 calories).

Chia Seeds

Originally famous their ability to sprout from funny-looking clay animals, Chia Seeds are making a comeback—this time, in the grocery store. These miniature black seeds are mostly flavorless, but add a nice texture to salads and soups.

• WHY THEY’RE HEALTHY: A single serving of chia seeds provides a hefty dose of antioxidants, protein, fibre, zinc, iron, and omega-3 fats—for only 140 calories. Chia’s high dose of omega-3s can help reduce inflammation, treat or prevent anxiety and depression, and even slow the ageing process. You don’t have to grind chia to reap the maximum benefits, and the seeds don’t spoil quickly, making them much more convenient than flaxseed. 
• HOW TO EAT THEM: Sprinkle chia seeds on cereal, yogurt, salads… really anything! The seeds form a gel when mixed with liquid, so they’re great for thickening smoothies, salad dressings, and soups.

Kefir

Similar to yogurt in taste, this fermented dairy drink is like a thick, protein-packed smoothie.

• WHY IT’S HEALTHY: The complete proteins in kefir are easily digested, so even people who are lactose intolerant may consume the drink. Because it’s packed with gut-friendly bacteria called probiotics, kefir has been shown to enhance the immune system, balance digestion, and even lower cholesterol. It’s also an excellent source of vitamin D and calcium, says Gina Casagrande, dietician and wellness coach.
• HOW TO EAT IT: Pour a glass for a light breakfast or a sweet snack. Just be careful: Since kefir is so packed with healthy probiotics, you may need to build a tolerance to it. Start with a small glass (about half a cup) and increase the amount every few days.

Hemp

Hemp—available in seeds, nuts, protein powder, and oil—can easily be added into your favorite meals to skyrocket the nutritional value.

• WHY IT’S HEALTHY: Hemp oil is more loaded with essential fatty acids (omega-6 and omega-3) than any other oil. These “good” fats can help reduce risk of heart disease, diabetes, Alzheimer’s, and a host of other chronic diseases. Hemp is also packed with complete protein (again, the type with all nine amino acids), making it an excellent choice for vegetarians and vegans, says nutritionist Torey Jones, R.D. 
• HOW TO EAT IT: Toss two tablespoons of hemp seeds into your oatmeal or stir-fry. Or add them to a smoothie for an extra dose of protein.

Black Garlic

With a less pungent flavor and nearly twice the antioxidants of fresh garlic, black garlic—aged, fermented garlic—may be the best ugly food you eat.

• WHY IT’S HEALTHY: The powerful antioxidants in black garlic protect your cells from disease and can even help you stay younger longer. “As we age, we ‘rust’ due to our body's use of oxygen to metabolise food, as well as sun, smoke, pollution, and many other factors, “Casagrande says. “Antioxidants may help slow the aging process by blocking that ‘rust’ from forming.“
• HOW TO EAT IT: The gentle, sweet flavor of black garlic makes it a versatile superfood—add it into any recipe in which you’d use fresh garlic, from pasta dishes to soups and stews. The best part? No garlic breath.

(Source).

Upcoming Running Events

Are you prepared? Do you need assistance?

We have the trained staff to help and motivate you!

FUN RUNS 

• 29th July 2012
• IPSWICH PARK TO PARK - 5, 10, 21KM 
• 19th August 2012
• NORTH LAKES FUN RUN – 2KM, 6KM, 10KM 
• 2nd September 2012
• SUNDAY MAIL/SUNCORP BRIDGE TO BRISBANE - 5 & 10KM 

Bribie TRIATHLON 

• 13th October 2012
• 100 swim/3km cycle/500m run
• 200 swim/5km cycle/1km run
• 250 swim/6km cycle/2km run 
• 14th October 2012
• 300 swim/10km cycle/3km run
• 750 swim/20km cycle/5km run 
• 8th December 2012
• 100 swim/3km cycle/500m run
• 200 swim/5km cycle/1km run
• 250 swim/6km cycle/2km run 
• 9th February 2013
• 100 swim/3km cycle/500m run
• 200 swim/5km cycle/1km run
• 250 swim/6km cycle/2km run 
• 10th February 2013
• 300 swim/10km cycle/3km run
• 1000 swim/29km cycle/8km run 
• 2nd March 2013
• 100 swim/3km cycle/500m run
• 200 swim/5km cycle/1km run
• 250 swim/6km cycle/2km run 
• 3rd March 2013
• 300 swim/10km cycle/3km run
• 750 swim/20km cycle/5km run 

ADVENTURE RUNS 

• 8th September 2012
• THE STAMPEDE, WOODFORD – 5KM OR 10KM 
• 10th November 2012
• WARRIOR DASH, KILCOY – 5KM 

A Weighty Management Battle

The time has come to prepare for Spring and Dolphins General Manager Tony Murphy is leading the charge.

DHP has started a 10 week challenge for Redcliffe Leagues Club management. Week one into the challenge sees the team consist of fellow management participants; Catering Manager Peter Hurley and Gaming Manager Wayne Miller. DHP Personal Trainer Ryan Andrews has his work cut out for him with this challenge, but was keen to jump at the opportunity to push these guys to achieve their goals and change their lives! 

Group Operations Manager Justin Charlish realises that a healthily lifestyle should really be something that overflows into your daily work environment and routine. Seeing that you spend most of your week at work, you should always achieve a balance which will make you feel fresh and good about yourself - best of all you will be more productive at work.

Make sure if you see these familiar faces in the gym, say hi and give them some encouragement...

DHP currently offers 50% off personal training 5 packs*, time is running out. Call NOW!

*Terms and conditions apply. ask at reception for more details.

Congrats to the DHP Dream Team!

Warming up before the 21km

A big congratulations to everyone that participated in the Jetty 2 Jetty event, it was a huge success. The event has become that well known that people travel from all over the countryside to run in this event. It is even better that this year was a sell out for the first time ever!

Make sure you jump onto the J2J.com.au website to track your results.

Take it easy today, drink plenty of water and prepare yourself for the Bridge to Brisbane. DHP will be entering a team!!

GOOD LUCK...

We wish ALL Dolphins Health Precinct Members and Staff that are participating in the Sunday Jetty2Jetty Fun Run - Good Luck. We are proud to have you in our team and look forward to seeing you all cross the finish line.

We'll see you after the run for a much deserved sausage sizzle and a pat on the back!

Where Science Meets Beauty

The friendly team at Reclaim Medispa are passionate
about every aspect of anti-ageing, turning back the
clock and maintaining a natural rejuvenated appearance. 

Although you may think the best thing is to cover up, keep warm and eat comfort food this Winter, it will only make getting the Spring-You ready even harder! Why not treat yourself to some energising treatments at Reclaim Medispa?

Smooth radiant skin is a key component of youthful beauty. Treatments that repair, rejuvenate and restore the skin are excellent ways to maintain a fresh youthful appearance. 

Come in and meet the friendly team at Reclaim Medispa. Reclaim Hair Beauty & Medispa Services:

• Anti - Wrinkle Treatments
• Fillers ( Fine Lines and Volume Loss)
• Microdermabrasion
• Active Skin Treatments
• Medical Grade Skin Care
• Complete Hair Services
• Makeup & Beauty

Dr Richard Hogben MBBS FRACGP has worked in the anti-ageing / cosmetic industry for over 7 years and is a current Australian trainer for Promoitalia Facial Threads. 

Dr Hogben offers various mid range surgical treatments such as:-

• Facial Threads
• Blepharoplasty
• Liposculpture
• Sclerotherapy

Reclaim Medispa is located on level 1 at Dolphins Health Precinct. Call 07 3142 0110, email info@reclaimmedispa.com.au or visit www.reclaimmedispa.com.au

KIMAX for Maximum Energy

The evolution of Boxing/Kickboxing has arrived…KIMAX – Maximum Energy. This amazing program utilises free standing boxing bags and requires absolutely NO co-ordination to have an awesome workout. Suitable for all ages, shapes and sizes, KIMAX will have you throwing punches, knees, elbows and kicks like a pro in no time! Melt away the body fat, pick up the heart rate and unleash some stress today with KIMAX. Class duration is 60 minutes.

Would you like to give KIMAX a go? The next class is tonight at 6.30pm!

To view a current timetable, click here.

Learn to Swim Reminder

The new term of Dolphins Learn to Swim started yesterday. It is not too late to join the Dolphins Learn to Swim program and prepare your loved ones for the Summer ahead - in our Award Winning Swim Centre.

For more information or to join the Dolphins Learn to Swim term, please see Dolphins Health Precinct reception.

Countdown to the 2012 Jetty2Jetty

Only 5 days left until the 2012 Jetty2Jetty fun run event and you can feel the excitement in the air as everyone is training a bit harder this week!

Its not too late to enter the event, but entries through DHP have now closed. You can however enter through the Jetty2Jetty website (click here), and purchase a DHP Jetty2Jetty Dream Team t-shirt to be included in the Dolphins Health Precinct Jetty2Jetty Team!

The day itself will be fantastic, a great sense on community and some friendly competition. Dolphins Health Precinct will be holding a sausage sizzle from 10am for all DHP Dream Team participants, so make sure you are wearing your t-shirt. DHP will have a marquee in front of the Belvedere Hotel which is where the race starts and finishes. See you all there!

Healthly Snack Idea

Photography by Mark O'Meara

Get the kids in the kitchen to make a snacktastic munchy mix for their school lunchbox or your pre/post workout snack!

Makes

6 cups

Ingredients

• 90g packet barbecue-flavoured rice crackers
• 1 cup dried apricots
• 3 cups puffed corn
• 1/2 cup sultanas
• 1/4 cup pumpkin seeds (pepitas)

Method

• Place crackers in a large snap-lock bag. Twist top. Using a rolling pin, pound crackers gently until broken into large pieces.
• Using a pair of scissors, cut apricots in half.
• Add apricot, puffed corn, sultanas and pumpkin seeds to rice crackers. Seal bag. Shake to combine. Divide mixture between 6 sandwich-sized snap-lock bags. Seal. Voila! 

Notes

Cooking class: Crushing: Place crackers in a large snaplock bag. Twist top. Using a rolling pin, pound crackers gently until broken into large pieces. Store snack mix in snaplock bags for up to 5 days.

(Source).

Shed the Kilos with Zumba Fitness

Its popularity is undeniable. Zumba, the Latin dance-inspired fitness craze, has people talking and participating. If you haven’t yet given it a try and are looking for a change in your fitness routine, perhaps it’s time to get moving with the beat and join a heart-pumping, calorie-burning dance fitness party.

Reap The Benefits

Exercise in disguise. That’s what a Zumba Fitness class brings to the table. The 60 minute workout incorporates salsa, merengue, cumbia, reggaeton and other contagious rhythms from across the globe. Participants leave feeling both sweaty and happy -- and they get results. 

Education specialist for Zumba Fitness LLC, Julie E. Kelly, who has been involved in the fitness industry for more than 30 years says, “I have taught various formats in my career, but teaching Zumba Fitness classes and conducting Zumba Fitness trainings for future Zumba instructors is the most fun I have had as a fitness professional.” 

An hour long Zumba class can burn anywhere from 500 to 1,000 calories depending on the level of intensity. "It’s a great form of cardio, and if you take classes often you can really achieve great results. Participants can see dramatic weight loss as they burn fat and work the major muscle groups," Kelly adds.

Click here to see when the next Zumba class is happening at Dolphins Health Precinct.

Jack Wins Colouring-in Competition!

Kathy and Jan (Dinky Dolphins team members),
Jack (competition winner) and brother and sister, Emily and Luke

The colouring-in competition was awarded today in the Dinky Dolphins Creche. The winner is Jack Miller, as you can see Batman was the feature of the competition!

Jack won a night out at the fun and delicious Build Your Own Burger Night in Redcliffe Leagues Club, this Thursday night.

Well done Jack!

Hot Healthy Breakfast Ideas

Eating a healthy breakfast impacts your entire day, although many people skip this critical meal. Breakfast plays a role in helping to prevent overeating, promotes energy and improves memory, productivity, creativity and mood. There are quick breakfast options available, but many of them are cold. When weather turns colder, some people want a hot, healthy breakfast.

Quinoa Hot Cereal

The Martha Stewart website provides a recipe for quinoa breakfast that is not only hot and healthy, but also quick to make in the morning for breakfast. Regular oatmeal is also a good option for a hot, healthy breakfast, but quinoa offers some variety. A bowl of quinoa hot cereal takes approximately 25 minutes to make, but most of that time is allowing milk to boil, which lends itself to an easy breakfast to make while you're getting ready to go to work. The George Mateljan Foundation for the World's Healthiest Foods website indicates that a quarter cup serving of quinoa provides nearly 50 percent of the daily recommended intake of manganese and serves as a good source of iron, magnesium, copper and phosphorus. A serving of quinoa contains just nine calories. Quinoa porridge also contains blueberries, providing even more nutrients.

Peach Ricotta Pancakes

Pancakes are a common breakfast food, but making pancakes on the go for a hot breakfast may not be possible. The syrup and butter typically used with pancakes can make pancakes an unhealthy choice as well. "Best Health" magazine provides a recipe for peach ricotta pancakes that takes less than 10 minutes to make if, as the magazine suggests, you combine all the wet ingredients the night prior, store them in the refrigerator overnight and quickly mix in the dry ingredients in the morning. This hot, healthy breakfast of pancakes made with ricotta cheese receives a topping of fresh peaches, negating the need for butter or syrup for sweetness and cutting out much of the fat and calories associated with typical pancake breakfasts. The Fruit Pages reveals that a 100g serving of peaches serves as a good source of vitamins C and A and contains fibre, protein and trace amounts of vitamins B1, B2 and B6.

Eggs Benedict

Eggs benedict can serve as a hot, healthy breakfast by replacing the fattening butter sauce with a hollandaise sauce made of yogurt and replacing high fat ham or bacon with a single slice of lean ham. "Fitness" magazine offers a recipe for a healthier version of eggs benedict that should take no longer than 15 to 20 minutes to make. The George Mateljan Foundation for the World's Healthiest Foods website reports that one egg provides approximately 22 percent of the daily recommended intake of tryptophan and 20 percent of selenium and also serves as a good source of vitamins B2, B5 and B12, protein and phosphorus. The yogurt in the sauce also contains calcium, phosphorus, protein and vitamins B2 and B12.

(Source.)

Monday Morning Catch-up!

Spotted at Dolphins Express cafe this morning; Mary-Ann Bailey (Member and RADKIDZ Instructor), Sian Winstone (Instructor) and Deborah Harrison (Member).

Remember, if you see yourself in the Blog you can redeem yourself a free hot beverage, simply by showing a print out or showing the blog on your phone to the cashier!