Thursday 28 February 2013

Aqua Zumba for Fitness


Aqua Zumba involves lots of splashing, stretching, twisting, and even shouting and laughing. Combining the Zumba Dance moves with traditional aqua fitness disciplines, the Aqua Zumba class is cardioconditioning, body-toning, and most of all, lots of fun!

Duration: 45 – 60 minutes

Come and experience Aqua Zumba tonight at 6.30pm.

Wednesday 27 February 2013

Learn to Swim - Intensive Week


The Dolphins Learn to Swim Intensive Week is coming up from 8th - 12th April 2013. Intensives are great if your child is trying to gain a particular skill, go up a level, get over a fear or get to know a new instructor/environment.

Pricing:
  • 5 Day - only $60.00
  • 3 Day - only $37.50

For more information or to book a place contact Dolphins Health Precinct reception... Numbers are limited so be quick!

Tuesday 26 February 2013

10 Week Challenge - Starting 4th March



Need some motivation and wanting to kick-start your dream body (or simply get fitter)? Dolphins Health Precinct 10 Week Challenge starts 4th March 2013 and is looking to be bigger and better than the last!

Inclusions:
• Weekly information sessions: (1 x per week)
• Introduction
• Group fitness sessions
• Nutritionist
• Supplement education

Documented weigh-ins:
•Week 1, week 4, week 8 and week 10

Shopping tour
•1 tour at the start of the challenge

Book your place today or see DHP Reception for more details.

Monday 25 February 2013

'Just Dance' your way to fitness!



Ever wanted to dance? Well we have a fantastic class for you… Learn the latest moves from hip hop, disco and so much more. 

Join Tina tonight at 6.30pm in the Group Fitness Studio for some serious dance fun!

Duration: 50 minutes.

Friday 22 February 2013

Eat Fat to Burn Fat

Fats from whole food, natural sources like
avocados and nuts offer a powerful health boost.

For a long time, we thought avocadoes were good for nothing but ready-made guac and a decent burger every now and then. But these little nutritional hand grenades were having an explosive impact on our diets for all that time. How so? They’re infused with a key nutrient for maintaining healthy weight: fat. 

Wait…fat can help us maintain our weight? Fat doesn’t make us fat? In a word: exactly.

Fat is not something to avoid. For starters, it’s essential for normal growth and development. Dietary fat also provides energy, protects our organs, maintains cell membranes, and helps the body absorb and process nutrients. Even better, it helps the body burn fat, says nutritionist and owner of Nutritious Life meal system, Keri Glassman, RD, who recommends that about a third of any weight-loss plan’s calories come from dietary fat. 

Before you grab a deep-fried hot dog, consider this: not all fatty foods are created equal. The foods you choose can mean the difference between a trim body and one plagued with obesity and disease, Glassman says. While a diet of stereotypically fatty foods like pizza, French fries, and hamburgers can contribute to weight gain and deterioration of health, the dietetic community is learning that the overall nutritional content of these foods—not their saturated fat—is what’s to blame. Sure, research from 50 years ago found that saturated fatty acids, a type of fat that’s “saturated” with hydrogen and typically solid at room temperature, raised LDL (bad) cholesterol levels. 

But a reevaluation of that research has shown that they raise HDL (good) cholesterol just as much, if not more, protecting the body from unhealthy cholesterol levels and heart disease, says nutritionist and national spokesperson for the American Dietetic Association Tara Gidus, RD. “Instead of making any one thing in the diet a villain, we need to look at total caloric content as well as quality of food, what are we eating that is ‘good’ and helping our body’s immune system and cells to stay healthy.” 

Most of the fat that you eat—especially if you want to lose weight—should come from unsaturated sources, both monounsaturated (MUFA) and polyunsaturated (PUFA), Glassman says. Why? These good-for-you foods (like fish, seeds, nuts, leafy vegetables, olive oil, and, of course, avocadoes) pack tons of nutrients. Besides removing LDL cholesterol from arteries and promoting a healthier heart, unsaturated fat can help you burn fat big time without cutting calories. A 2009 study in the British Journal of Nutrition, found that participants who consumed the most unsaturated fatty acids have lower body mass indexes and less abdominal fat than those who consumed the least. Why? The unsaturated folks ate higher-quality foods. 

Not long ago, the low-fat/no-fat diet craze swept across the food landscape. Manufacturers marketed low-fat and no-fat everything, and consumers responded by chowing down. It’s healthy, right? Wrong. All wrong. Besides stripping our bodies of a much-needed nutrient, low- and no-fat diet movements have increased obesity rates. Why? It turns out that fat provides a big component to the foods we love: Taste. When food manufacturers removed fat from their foods, they had to load the foods with sugar and salt, which are nutrient-free, to increase flavour. For example, the second most prevalent ingredient Kraft Fat-Free Catalina salad dressing, for instance, is high fructose corn syrup, packing 7g of sugar per serving. And just one ounce of the saucy stuff packs 350mg of sodium—that’s 15% of your recommended daily value—and who eats just one “serving,” anyway?

What to eat – and what to skip – when adding fat to your diet
  • Unsaturated Fatty Acids: Consisting of both monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), they are important for health. MUFAs are found in vegetable oils, nuts, seeds, olives, and avocadoes, while PUFAs are found in vegetable oils, fish, and seafood. Omega-3 and omega-6 fatty acids are two PUFAs that can only be obtained through diet and are called “essential fatty acids.” Adjust your diet accordingly.
  • Saturated Fatty Acids: Found primarily in foods from animal sources such as meat and dairy products, like butter and cheese, they are usually solid at room temperature. Some vegetable oils such as coconut, palm kernel, and palm oil also contain saturated fat. Eat limited amounts as part of a healthy diet – and always try to consume healthier sources. For example, grass fed beef is a much better option than, say, popcorn popped in oil.
  • Trans Fatty Acids: Chemically processed vegetable oils, they are semisolid at room temperature and are used in some margarines, fried foods, and processed foods to enhance flavour, texture, and shelf life. Also called “partially hydrogenated” oils, they should be avoided like the plague they are.

Thursday 21 February 2013

One BIG Weekend!



Saturday 9th and Sunday 10th March 2013 will see the exciting launch of new group fitness class combinations and a new class. We have back-to-back classes for all to try, so bring along your energy!

The theme for the two days is SUPER HEROS - so come dressed to impress!

This is the same weekend as the MS Swimathon (Saturday 9th March) so the Centre will be buzzing with activity. 

Dolphins Health Precinct are getting involved with the MS Swimathon Fundraiser again this year. The MS Swimathon has raised $163,346 so far to support people living with MS.

Last year's Swimathon was lots of fun, raised much needed funds and was a huge success. We are hoping this year to be even better. 

Date: Saturday 9th March 2013
Time: 6am to 6pm
Goal: $30,000

You can register your team by clicking here.

Please get involved and help us make this fundrasier bigger and better in 2013!

Wednesday 20 February 2013

Member Story - Wendy Burke

Before and after photos of Wendy

Another very inspirational Member story:

“I am over 40 years of age and have struggled with my weight of at least 25 of those years. Some of my earliest childhood memories are comments from well meaning adults about my size, such as; “she’s been on a good paddock”, “she’s got good condition”, “what a butterball”, “such a pretty face-hopefully she will lose that chubbiness” etc.

Being the fat kid at school, I am sure the only thing that saved me from relentless teasing was that I attended a small country high school. There was a very big socio economic spread so there were a lot of different personalities with different backgrounds – not many “normals”.

In my twenties I had enough and embarked on a weight loss regime that involved mostly running and some diet modification. I lost about 15kgs and it stayed off for a number of years, but it was not a complete lifestyle program. I had also not prepared myself for the physiological change that weight loss brings.

I had another crack in my 20’s that was a bit more successful- the weight stayed off for around 6 years but again, involved a crazy amount of exercise (all cardio) but little diet modification. I started to get pain in my knees and met my future husband pretty much at the same time. I was diagnosed with osteoarthritis in both knees so used this as an excuse to give up running and playing soccer whilst doing all those things you do when you are first in love-go out to dinner, go out to drinks, go out for breakfast, spend hours talking, sleeping in-you get the idea. Consequently I gained 20kg in one year. When I got pregnant I gained even more.

I was a large size 20 about 5 months after my first son was born and I utterly detested myself. I wanted to make changes and wanted to be a healthy example to my son. I joined a gym and started training with Ange and began learning about training properly with arthritis and about the impact of good nutrition. I lost about 25kg and discovered a love of nutrition so started studying it at college.

After having my second son I realised keeping up with kids is hard work and I have found now that I am more patient and a lot more active with them. I have the stamina at the end of the day to still be smiling and playing with them and not plonking them in front of the television because I’m tired. Beyond the physical changes to my body, I have proven to myself that I have the discipline, determination and persistence to succeed in whatever I want to pursue.”

- Wendy Burke

(Personal Trainer: Angela Mitrovic)

Tuesday 19 February 2013

A Piece of Sporting History....


Above is a story in todays local paper in Caboolture. The article discusses the Sports Museum that they are hoping to build at the side of Dolphins Health Precinct. In the meantime, DHP have agreed to showcase selected items for all to see in our very own display room. In a couple of months the display will change to something else.

Currently, the display is the actual racing wheelchair that Geoff Trappett set a number of records. In 2003 at an event in Canberra, Trappett set a World Record in the 100m sprint; however he disqualified himself because he had made a false start that no-one else had noticed. Two weeks later he ran the same event in the Gold Coast in a World Record time of 13.99 seconds. At the 2004 Athens Paralympics, he won a silver medal in the Men's 4 x 100m T53–54 event.

Keep your eyes open for the next piece of Sporting History to grace the DHP display area!

Monday 18 February 2013

It's LTS Super Heroes Dress Up Week!


Attention all Dolphins Learn to Swim Students: 

Exciting news.... this week is "Super Heroes Dress Up Week" for all Learn to Swim classes. Come dressed as your favourite Super Hero and have some fun!

Friday 15 February 2013

Steak Sandwich with Tomato Relish

Photography by Mark O'Meara

Prep time: 15 minutes
Cooking time: 20 minutes
Serves: 4

Bought sauce can be high in kilojoules, but homemade relish is a healthier option.

Ingredients
  • Olive oil spray
  • 1 small brown onion, finely chopped
  • 1 garlic clove, crushed
  • 1 tsp mustard seeds
  • 1 x 400g can no-added-salt chopped tomatoes
  • 2 tbs malt vinegar
  • 1 tbs brown sugar
  • 4 (about 100g each) beef fillet steaks
  • 8 slices wholegrain bread
  • Baby cos lettuce leaves, to serve
  • 4 drained canned beetroot slices

Method

  • Place a medium saucepan over medium heat. Spray with olive oil spray. Add onion and cook, stirring occasionally, for 3-4 minutes or until soft. Add the garlic and mustard seeds, and cook, stirring, for 1 minute or until aromatic.
  • Add the tomato, vinegar and sugar. Bring to the boil. Reduce heat to low. Simmer, stirring occasionally, for 10 minutes or until thick. Set aside to cool.
  • Use the flat side of a meat mallet or a rolling pin to pound each steak until 5mm thick. Heat a large non-stick frying pan over high heat. Spray with olive oil spray to grease. Cook steaks for 1-2 minutes each side for medium or until cooked to your liking. Transfer to a plate. Cover with foil. Set aside for 2 minutes to rest.
  • Meanwhile, toast the bread.
  • Divide half the bread among serving plates. Top with lettuce, steak, beetroot and a dollop of tomato relish. Top with remaining bread to serve.

Thursday 14 February 2013

Group Fitness Launch


Saturday 9th and Sunday 10th March 2013 will see the exciting launch of new group fitness class combinations and a new class. We have back-to-back classes for all to try, so bring along your energy!

This is the same weekend as the MS Swimathon (Saturday 9th March) so the Centre will be buzzing with activity. 


The theme for the two days is SUPER HEROS - so come dressed to impress!

Wednesday 13 February 2013

PT Profile - Angela


QUALIFICATIONS 

“Fitness Therapist” 
  • Diploma of Fitness 
  • ASCA Level 1 Strength and Conditioning Coach 
  • Level 1 Pilates Matwork, including Reformer and Trapeze Table Instruction 
  • Certificate IV in Fitness Specialising in Older Adults and Children and Adolescent Training 
  • Certificate III in Fitness Specialising in Freestyle Group Exercise and Aqua Aerobics 
  • Level One Community Coach 
  • Senior First Aid and CPR

Question: What can you offer your clients?

Answer: I believe my job as a personal trainer is to be the most motivating, inspiring trainer I can be. I am passionate about the fitness industry and I am committed to improving the health and fitness of my clients with a holistic approach. 

I want to share my knowledge of exercise and nutrition with my clients to help better their results. I am able to do this as I have 8 years of industry experience as well as having studied for a number of years to be able to call myself a fitness therapist. This means that I am a specialised trainer. My areas of high interest are rehabilitation - I have worked alongside physiotherapists in hospitals as well as physiotherapy centres helping to rehabilitate patients, Pilates and strength and conditioning. I am very adaptable which enables me to create any type of program or session that will maximise your capabilities.

Read more about Angela and the other Dolphins Health Precinct Personal Trainers by clicking here.

Tuesday 12 February 2013

NRL Trial Day


The Date to Remember is almost here - February 16, 2013. Dolphin Oval is the place to be for all rugby league fans! 

The Village Motors Redcliffe Dolphins take on bayside rivals Wynnum Manly and the Brisbane Broncos will take on the Gold Coast Titans. 

The Dolphins will take on the Seagulls in three grades on the day, while the Broncos and Titans will clash in under 20s and NRL trial matches. 

Get your tickets online from www.OzTix.com.au or from the Leagues Club Reception up to the day. Tickets will be sold at the gate on game day and are on sale now.

Save money by purchasing a season ticket before the game. All Season Ticket Packages include a free NRL Trial Ticket. This will give fans a 2013 Season Ticket for all Dolphins home games as well. That's a saving of $60. Check out the awesome packages available to purchase right now. Read more details here.

*** DON'T MISS THE FIREWORKS & RED BULL DJ VAN *** 
  • Gates Open 11:30am
  • Redcliffe Dolphins FOGS Colts: 1:45pm
  • Redcliffe Dolphins FOGS A-Grade: 3:05pm
  • NYC Broncos V Titans (U20s): 4.25pm
  • Redcliffe Dolphins ISC (Intrust Super Cup): 6.00pm
  • Brisbane Broncos V Gold Coast Titans: 7.45pm

Click here for more info.

Monday 11 February 2013

Beginners Triathlon Training - February 2013




Dolphins Health Precinct will be offering Beginners Triathlon Training starting 19th February 2013 at 6pm. The Training runs for 4 weeks, at only $29 per week. PLUS, pay upfront only $106!

Includes 3 sessions per week with a Trainer:

  • Swimming Technique Session
  • Ride & Run Sessions
  • Mini Triathlon with a Trainer
  • + A Triathlon Program

Don't miss this fantastic opportunity to complete some Triathlon Training!

Friday 8 February 2013

Roast Delight Potato, Beetroot and Carrot Salad


Ingredients
  • 650g (approx. 4 medium) Red Delight Potatoes, cut into 2cm-thick rounds
  • 2 bunches baby carrots, scrubbed, ends trimmed
  • 4 large garlic cloves, skin on
  • 2 tablespoons olive oil
  • Sea-salt flakes and freshly ground black pepper
  • 500g (5 medium) beetroot, peeled, ends trimmed, quartered
  • 150g baby salad leaves (like rocket spinach)
  • 1/3 cup flaked coconut, toasted
  • 100g marinated goat’s cheese
  • Dressing
  • 3 tablespoons extra virgin olive oil
  • 3 tablespoons orange juice
  • 2 tablespoons honey
  • 1–2 teaspoons grated horseradish

Method
  • Preheat oven to 200°C fan forced. Lightly grease a large roasting pan and a small roasting pan. Combine potatoes, carrots and garlic in the large pan. Drizzle over half the olive oil and season with salt and pepper, then turn to coat. Place beetroot into smaller pan, drizzle with remaining olive oil, season with salt and pepper and turn to coat. Place potatoes just above centre position in the oven and beetroot underneath. Roast both for about 30–40 minutes, turning occasionally until light golden and tender. Set aside to cool slightly.
  • To make dressing, combine all the ingredients in a screw top jar. Shake well to combine.
  • Arrange salad leaves on a large serving platter. Top with roast vegetables then sprinkle over coconut. Crumble over goat’s cheese and drizzle with dressing.

Thursday 7 February 2013

A Special Present for LTS Students



We have added even more value to the Dolphins Learn to Swim deals, a Birthday Present from Dolphins. During the month of your child(s) Birthday, we will send you a Birthday card which allows your child to redeem one free* kids meal and one free* soft serve ice-cream!

There's never been a better deal to get your children enrolled in Dolphins Learn to Swim.

*Terms & Conditions apply, contact us for more information. 

Wednesday 6 February 2013

DHP 10 Week Challenge - Starting Soon


Need some motivation and wanting to kick-start your dream body (or simply get fitter)? Dolphins Health Precinct 10 Week Challenge starts 4th March 2013 and is looking to be bigger and better than the last!

Inclusions:
• Weekly information sessions: (1 x per week)
• Introduction
• Group fitness sessions
• Nutritionist
• Supplement education

Documented weigh-ins:
•Week 1, week 4, week 8 and week 10

Shopping tour
•1 tour at the start of the challenge

Book your place today or see DHP Reception for more details.

Tuesday 5 February 2013

Great Flavour Combinations


Think healthy food can't possibly be tasty? That healthy eating means bland and boring?

Think again!

Boosting the flavour of your everyday meals is easy when you know how. Adding tasty and nutritious ingredients to boost flavour means you can use less of the 'traditional' flavours like salt, fat and sugar and create healthier meals.

You'll never be stuck for ideas and inspiration if you keep this chart in your pantry.

Download the handy chart by clicking here.


Monday 4 February 2013

New Class - Radical Mix


Starting last Sunday we introduced an exciting new class to the group fitness timetable - Radical Mix.

The class features 15 minutes each of 3 random Radical programs... (e.g: Ubound, X55 and Kimax). Radical Mix is great for those wanting to get a taste of different classes. Suitable for all fitness levels. Duration: 45 minutes.

Come along next Sunday at 9.30am and give this high energy class a go!

Friday 1 February 2013

Lorna Jane Inspired Granola Bars



The MNB Team at Lorna Jane have created a super healthy Granola Bar recipe guaranteed to win the hearts of well…everyone. This superfood bar is perfect for all on-the-go, and will make a great lunchbox addition for when the kids head back to school. Super easy to throw together, the hardest part will be waiting for them to cook!