Wednesday 31 July 2013

10 Week Challenge - New Date!


SAVE THE DATE! DHP 10 WEEK CHALLENGE

30th September to 9th December 2013

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 

ONLY $99

TAKE THE CHALLENGE!


Monday 29 July 2013

NEW - Adult Swim Classes


NEW to Dolphins Health Precinct
Adult Swim Classes

Do you want to improve your technique through drills as well as stoke correction? Improve your fitness and endurance in swimming as well as training in triathlon and ocean swimming? The DHP Adult Swim Classes will offer all this and is suitable for all levels from novice to advanced.

Every Tuesday night at 6.30pm (60 minutes) 

Only $15 per class.

Friday 26 July 2013

Roasted pumpkin and quinoa salad Recipe

Photography by Andrew Young

This zesty salad is low-fat, heart friendly and quick to prepare - perfect!

Time to prep: 15 minutes
Time to cook: 25 minutes

Ingredients
  • 500g butternut pumpkin, peeled, cut into 2.5cm cubes
  • 1 tablespoon extra virgin olive oil
  • 2 teaspoons Moroccan seasoning
  • 3/4 cup quinoa, rinsed, drained
  • 2 tablespoons lemon juice
  • 1 tablespoon finely chopped preserved lemon (see note)
  • 1/2 cup fresh coriander leaves

Method
  • Preheat oven to 220C/200C fan-forced. Place pumpkin, oil and seasoning in a bowl. Toss to coat. Transfer to a baking tray lined with baking paper. Roast for 20 to 25 minutes, turning once, or until golden and tender.
  • Meanwhile, place quinoa and 1 1/2 cups cold water in a saucepan over high heat. Cover. Bring to the boil. Reduce heat to low. Simmer for 10 to 12 minutes or until liquid is absorbed.
  • Place quinoa in a heatproof bowl. Add pumpkin, lemon juice, preserved lemon and coriander. Season with salt and pepper. Toss gently to combine. Serve.

Wednesday 24 July 2013

DHP Fitness Challenge Board


Have you noticed the new DHP Fitness Challenge Board? Located on the wall in between the male and female change rooms.

It's an opportunity to have your name on the board for doing a one off exercise by the amount of reps, heaviest weights or timing - or trying multi-challenges. 

Anyone is welcome to participate... maybe you would like a change from your current program or maybe you don’t have a program and would like to try an exercise from the board.

The Fitness Challenge Board works on the proviso that all entries onto the board are legitimate, and you need to have a staff member or witness before you write your entry onto the board.

Have fun and good luck!

Monday 22 July 2013

WELL DONE - J2J Participants!



Well done to ALL participants of the 2013 Jetty2Jetty. It was a fantastic day filled with new personal bests and team spirit. We are proud of all of you and look forward to doing it all again next year!

(For more images, check our Facebook album).

Friday 19 July 2013

Diabetes Friendly Recipe - Roast chicken with chilli, lemon and rosemary rub



Photography by Jeremy Simons

This is hot stuff: top-value chicken pieces marinated in a delicious herb and spice mix.

Serves: 4
Time to prep: 15 minutes
Time to cook: 30 minutes

Ingredients
  • 3 long fresh red chillies, seeded, finely chopped
  • 1 tbs chopped fresh rosemary
  • 2 tsp finely grated lemon rind
  • 2 garlic cloves, crushed
  • 2 tsp olive oil
  • 8 (about 125g each) chicken legs, skin removed
  • 600g Baby Cream Delight Potatoes, halved
  • Mixed salad leaves, to serve

Method
  • Preheat oven to 200°C. Line 2 large baking trays with baking paper. Place chilli, rosemary, lemon rind, garlic and oil in a mortar and pound with a pestle until a coarse paste forms. Place chicken in a glass or ceramic dish. Rub evenly with the chilli mixture. Cover and place in the fridge for 1 hour to marinate.
  • Transfer the chicken to 1 lined tray. Spray lightly with olive oil. Roast, turning once, for 30 minutes or until golden.
  • Meanwhile, place the potato and 2 tbs water in a microwave-safe bowl. Cover and microwave on high for 5 minutes. Drain. Place on the other lined tray and spray with olive oil. Roast for 20 minutes or until crisp and golden.
  • Divide the chicken and potatoes among plates. Serve with salad leaves.

Notes
Why red chillies?
Higher in most nutrients than green chillies. Excellent source of vitamin C. Some anti-cancer compounds. May give temporary relief from nasal and sinus congestion.

For recipes classified gluten free, please always check your ingredients to ensure they do not contain gluten.



Wednesday 17 July 2013

3 Easy Toning Exercises to Tighten Underarm Skin

Summer is soon going to be upon us! Which means that you’ll probably have to rock some sleeveless dresses, tops or swimsuits soon. Get a jump start on your perfect beach body with this easy how-to guide to tighten underarm skin. Print out this workout sheet to do the exercises at home or to bring it with you to the gym. Want to watch the full video? Check it out here.

Click to view

Monday 15 July 2013

R.E.DEFINE - Up the anti on your cardio workout



NEW RIPPLE EFFX CLASS at DOLPHINS HEALTH PRECINCT 

Our weight progressive training program, using Dynabands, enforcing good technique and progressing onto bar weights. Endurance strength and core stability exercises will challenge your stamina and up the anti on your cardio workout.

Duration: 50 minutes

Click here to view the latest timetable.

Friday 12 July 2013

Beef brisket with vermicelli and lemongrass dressing - Recipe

Photography by Jeremy Simons

This slow-cooked Asian beef stock is worth the wait. Served with noodles and spicy herbs, it's a great winter warmer.

Serves: 6
Time to prep: 10 minutes
Time to cook: 4.05

Ingredients
  • 1.2kg piece beef brisket (see notes)
  • 2L (8 cups) beef stock
  • 3 lemongrass stalks (inner core only)
  • 2 kaffir lime leaves
  • 1/2 cup (125ml) rice vinegar
  • 2 long red chillies, thinly sliced
  • 2 tbs fish sauce
  • 3 garlic cloves, finely chopped
  • 1/4 cup (55g) caster sugar
  • 150g vermicelli noodles, cooked according to packet instructions
  • 1 cup coriander
  • 1 cup mint leaves
  • 2 spring onions, thinly sliced on the angle
  • 1 cucumber, shredded

Method
  • Place brisket, stock, 1 lemongrass stalk, 1 kaffir lime leaf and 1 tsp salt in a large saucepan. Cover and simmer over medium-low heat, topping up with water if needed, for 4 hours or until the meat is tender. Cool slightly in the stock.
  • Meanwhile, finely grate the remaining 2 lemongrass stalks and shred remaining kaffir lime leaf, then place in a pan along with rice vinegar, chilli, fish sauce, garlic and sugar. Bring to a simmer over medium heat, stirring to dissolve the sugar, then remove from heat.
  • Shred the brisket, reserving the braising stock, and toss with half the dressing. Toss brisket, noodles, herbs, onion and cucumber together in a bowl with the remaining dressing and 1 cup cooled braising stock. Divide among bowls and serve.

Note: Beef brisket in an inexpensive cut of meat that becomes meltingly tender and flavoursome with long, slow cooking. Order it from your butcher.

Wednesday 10 July 2013

Are You Sabotaging Your Sleep?


Editor's Note: The following is a guest post from Greatist--a health and fitness resource for the young, savvy, and social. They also happen to be one of the few sites that lists all of their research sources so that you know where the research is coming from. For more information, visit Greatist here.

By Shana Lebowitz

After a marathon meeting day at work or a blowout with a significant other, it may seem impossible to enjoy eight hours of blissful sleep. But those tough times may be when we really need the rest, since skimping on sleep actually makes it more difficult to handle stress. So stop tossing and turning. We've got the best tips on how to get a good night’s sleep even when you're stressed.

Beat the Bedtime Blues -- Your Action Plan
Don't work in bed, or even in the bedroom. Turning the sheets and pillows into a makeshift desk makes it harder to see the bed as a place for rest. And definitely put away the laptop, phone, and any other technological devices well before bedtime. The artificial light coming out of these gadgets can mess up the body's natural sleep cycles.

Go to sleep at a reasonable hour. (And make it a habit.) Especially when we're overwhelmed with work, it can seem tempting to stay up all night putting the final touches on a project. But pulling an all-nighter can make it much harder to focus the next day. And consistently staying up 'til sunrise may impair learning abilities and contribute to higher anxiety levels. (Now that's something to get stressed about.) Stick to a regular bedtime and things may look better in the morning.

Wind down. It's important to take some time to unwind between shutting the computer screen and crawling under the covers. Try taking a warm shower or sipping some herbal tea. If nagging worries are keeping you awake, write them down in a journal. Or mellow out as you're drifting off with some Enya or classical tunes.

Take a power nap. If the stress monster kept you from getting a solid night's rest last night, try dozing off during the day. Ten to 20 minutes should be enough to wake up feeling refreshed and more alert. Just make sure to keep naps to the afternoon, so you'll still be able to sleep soundly at night.



Monday 8 July 2013

NEW Timetable Out Now!


NEWS FLASH!

The NEW Dolphins Health Precinct timetable has been released. Pick up your copy from DHP Reception or view online by clicking here. 

Friday 5 July 2013

Chicken and Corn Noodle Soup Recipe

Photography by Brett Stevens
Get souped up with a bowl of chicken & corn noodle soup -- ready in just 30 minutes!

Serves: 4
Time to cook: 30 minutes

Ingredients
  • 1 onion
  • 1 tbs peanut oil
  • 4 cobs corn
  • 500ml (2 cups) chicken stock
  • 1 1/2 tbs light soy sauce
  • 600g chicken thigh fillets
  • 2 spring onions
  • 1 tsp Chinese five-spice
  • 450g packet fresh rice noodles (see note)

Method
  • Peel and finely chop onion. Heat oil in a large saucepan over medium–high heat. Add onion and cook, stirring frequently, for 5 minutes or until soft. Meanwhile, remove husks and silks from corn. Working with 1 cob at a time, hold upright and cut kernels away from cob.
  • Add kernels and stripped cobs to onion and cook, stirring, for 5 minutes or until kernels are starting to soften. Add stock, soy sauce, chicken and 1L water. Increase heat to high and bring to the boil. Reduce heat to medium and bring mixture to a gentle simmer, then cook for 5 minutes or until chicken is cooked through. Using a slotted spoon, remove chicken and set aside.
  • Cook soup for a further 15 minutes to develop flavours. Meanwhile, slice spring onions on the diagonal. Combine five-spice, 1/2 tsp salt and 1/4 tsp freshly ground black pepper in a small bowl. Place noodles in a heatproof bowl. Cover with boiling water. Stand, gently separating noodles, for 10 minutes or until softened.
  • Using tongs, remove corn cobs from soup and discard. Place a sheet of paper towel flat over surface of soup to remove oil, then discard. Repeat twice more.
  • Drain noodles, then divide among bowls with soup. Roughly shred chicken into bowls. Scatter with spring onions and a pinch of spiced salt to serve.

Notes
  • Fresh rice noodles are from the refrigerated section of supermarkets.
  • For a more authentic Asian soup flavour, substitute 1/4 tsp freshly ground white pepper for the black pepper in step 3.

Wednesday 3 July 2013

Learn to Swim - Starting VERY Soon!


It's nearly that time...
Dolphins Learn to Swim Term 3!
It's not too late to enrol for Term 3, starting July 8th 2013.

WIN:
Pay your full Term 3 fees upfront to go into the draw
to win Term 4 for FREE!

Tuesday 2 July 2013

NEW CLASS - R.E.MIX


R.E.Mix: Showcasing 3 RIPPLE EFFX programs (e.g: R.E.FLEX, R.E.ACTIV8, R.E.CONNECT). R.E.MIX is great for those wanting to get a taste of RIPPLE EFFX programs and an excellent way to increase fitness. Suitable for all fitness levels. 
 
Duration: 50 minutes
 
Session times:
  • Monday - 6.30pm
  • Tuesday - 5.30pm
  • Wednesday - 5.45am & 9.30am
  • Thursday - 8.30am
  • Sunday - 9.30am
 

Monday 1 July 2013

What Men Can Learn From Women's Workouts


Here’s an unsurprising news flash: men’s and women’s bodies are different. Whether we’re talking body parts, hormone levels, or body hair, our genders have distinct differences that we’re all pretty aware of. But what’s perhaps not so well known is that there are major differences between the sexes when it comes to the way we work our bodies.

The easy generalization is to say men prefer heavy weights while women like doing Zumba. But the differences in how we work out are far more subtle than that.

“When thinking about gender differences, I consider the role of biology,” says Richard Lopez, Ph.D., a professor in Exercise Sciences at Florida International University. “But I also am thinking about influential factors like culture, significant people in our lives, mass media, and what we consider to be ‘reliable’ sources of information.

And what does that mean? That we—depending on our gender—tend to do the same things we always do. And that can hurt your training efforts. So take a cue from what the ladies are doing and see how you can improve your workouts.
 
Don’t Cheat
You’re having a killer training session in the weight room. Your testosterone kicks in, and you want to go for a heavier weight, or a more macho lift. Before you go and turn your biceps curl into a back-torqueing full-body heave, stop. That cheating will only undermine your progress. Lopez says experienced female lifters cheat less when working to exhaustion, while men are more likely to use heavier weights that almost requires cheating, since they only way they can consistently perform reps with it is by using lots of form-killing momentum.

“All too often, guys go overly heavy when lifting, frequently at the expense of proper form,” says Brad Schoenfeld, 2011 NSCA Personal Trainer of the Year, author of The MAX Muscle Plan. “Not only is this a poor way to maximize muscle development, it is bound to lead to injury. Focus on maintaining good technique during every set. If you can't lift a given weight properly, go lighter.”
 
Work the Legs
When most men think “big and ripped,” they think all about the upper body – pecs, biceps, shoulders. While beach-muscles are great, you can only build them to their full potential if the appropriate hormonal response is taking place. Numerous studies show that to spike the growth hormone and Insulin-like growth factors (IGFs), which are critical to build up muscle mass and to shrink body fat, a large muscle mass recruitment must occur. And that means working your legs.

But many men train their legs as an afterthought –if they train them at all. “The problem with that is not just aesthetic,” Schoenfeld says. “By not training your legs, you miss out on the foundation of almost all functional movements for pretty much every activity and sport.”

Overemphasizing those “look-at-me muscles” won’t just give you a chicken-legs look, it can also accentuate muscular unbalances and set you up for an injury. So pay attention to those tree trunks, gents.
 
Open Your Mind
Go into any Pilates or yoga class, and women will probably outnumber men 15 to 1. That’s a big missed opportunity for most guys, Lopez says. He points out that body/mind workouts like these may not build massive muscle mass, but do offer other important health benefits, such as managing low back pain, blood pressure and stress.

These exercises also incorporate isometric strength--contracting the muscle while holding it--which is good for strengthening specific joint positions that may be helpful to better execute other resistance, power, and sports moves. For example, a warrior pose stimulates the core and hip stability that you need when doing lunges or split jumps.

Enlighten your workout by aiming to get one to two short sessions of yoga or Pilates per week. You can even start with just a few moves at the end of your normal sessions.
 
Join The Club
Almost two-thirds of group exercise participants are women, according to the IHRSA Health Club Consumer Report on Health Club Activity Usage, Trends & Analysis. Big mistake, fellas, Group classes can move you out of the plateau stage by bumping up your competitive nature. “The principle of social facilitation states that men will work harder if someone is watching,’ says Tom Seabourne, Ph.D., author of The Complete Idiot’s Guide to Quick Total Body Workouts.

Schoenfeld says group classes make great cross training for guys, who tend to stick to the same type of cardio for each session. “The issue is that cardio is essentially a repetitive motion. If you do that same movement over and over, it can overstress the joints and potentially lead to injury. So don’t be afraid to experiment.” But skip the boot camp classes that focus on your arms and upper body, and try a whole new challenge like dance or Zumba. Will you feel a little awkward at first? Probably. But will it benefit your body in the end? Absolutely.