Friday 27 March 2015

Easy Green Superfood Salad


Sprouts and a tangy dressing give this lean, green salad texture and bite. Cubes of creamy avocado make it a meal.

Serves: 10
Time to prep: 10 minutes

Ingredients
Salad:
  • 4 cups mixed green salad leaves, tightly packed
  • 2 cups sprouts such as broccoli, sunflower, snowpea or alfalfa
  • 2 medium cucumbers, chopped
  • 1 avocado, cubed
  • 1 tablespoon chia seeds
  • 1 tablespoon sunflower seeds
  • 1 tablespoon pumpkin seeds
  • Fresh curly parsley, to serve
Dressing:
  • 1 tablespoon lemon juice
  • 1/8 cup raw apple cider vinegar
  • 1/4 cup cold pressed olive oil
  • 1/2 heaped tablespoons wholegrain mustard
  • Himalayan pink salt and pepper, to taste

Method
  • Place all ingredients for the salad in a large salad bowl and toss until combined.
  • In a medium screw-top jar, shake up ingredients for the dressing until smooth. Pour over salad, toss thoroughly and top with fresh parsley to serve.
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Wednesday 25 March 2015

Learn to Swim - Term 2 2015


New Term for Dolphins Learn to Swim - starting April 13 2015. Enrol your little ones now to join the Dolphins Learn to Swim program and prepare your loved ones for the year ahead - in our Award Winning Swim Centre.


*** WIN! ***
Pay your full Term 2 2015 fees upfront to go into the draw
to win Term 3 2015 FOR FREE!

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

Monday 23 March 2015

April Intensives - Learn to Swim


April 7 - 10

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.

Get your little ones prepared for Summer.

Cost:
4 Days: $52.00

To book or for more information:
please see Dolphins Health Precinct Reception.

Friday 20 March 2015

Apple, Cheddar and Oat Muffins


Satisfy your sweet and savoury cravings in the same bite with these easy snacks.

Makes: 12
Time to prep: 10 minutes
Time to cook: 25 minutes

Ingredients
  • 300g (2 cups) self-raising flour
  • 155g (3/4 cup) caster sugar
  • 50g (1/2 cup) rolled oats
  • 65g (3/4 cup) coarsely grated South Cape Vintage Cheddar
  • Pinch of salt
  • 125ml (1/2 cup) vegetable oil
  • 160ml (2/3 cup) milk
  • 2 eggs
  • 1 Fuji apple, coarsely grated
  • 1 Fuji apple, extra, thinly sliced
  • 2 teaspoons honey, warmed

Method
  • Preheat oven to 180°C. Grease twelve 80ml (1/3-cup) muffin pans. Combine the flour, sugar, oats, cheddar and salt in a large bowl. Make a well in the centre.
  • Whisk the oil, milk, egg and grated apple in a large jug. Add the oil mixture to the flour mixture and stir until just combined. Spoon among the prepared pans.
  • Place 2 slices of apple on each muffin. Use a pastry brush to brush the apple slices with a little honey. Bake for 25 minutes or until a skewer comes out clean. Set aside in the pans for 5 minutes to cool. Transfer to a wire rack to cool completely.

Wednesday 18 March 2015

REMINDER: Bootcamp Every Monday


DHP Bootcamp is BACK! Every Monday at 6pm.
With the cost at only $10 per session, there is no reason not to get motivated by Bootcamp!

SPECIAL: $20 for 4 Pack*

All Bootcamp trainers are qualified and highly passionate about helping you get in shape, fast.

Meet in Dolphins Health Precinct foyer at 5.45pm.

*Expires 4 weeks from purchase date.

Monday 16 March 2015

Mega Benefits of Meditation


Are you seeking calmness, peace of mind, joy, vibrant health, greater energy, positive relationships and fulfillment in life? Do you wish to be stress-free and worry-free?

You can enjoy all these benefits and much more, with meditation. Meditation offers innumerable benefits for your body, mind and spirit. The rest you gain in meditation is deeper than the deepest sleep. The deeper your rest, the more dynamic your activity is.

Meditation has two important benefits:
  • Meditation prevents stress from getting into the system
  • Meditation releases accumulated stress that is in the system

Both of these happen simultaneously, leaving one refreshed and joyful.
Physical Benefits of Meditation

With meditation, the physiology undergoes a change and every cell in the body is filled with more prana (energy). This results in joy, peace, enthusiasm as the level of prana in the body increases.

On a physical level, meditation:
  • Lowers high blood pressure
  • Lowers the levels of blood lactate, reducing anxiety attacks
  • Decreases any tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems
  • Increases serotonin production that improves mood and behavior
  • Improves the immune system
  • Increases the energy level, as you gain an inner source of energy
  • Mental Benefits of Meditation

Meditation brings the brainwave pattern into an Alpha state that promotes healing. The mind becomes fresh, delicate and beautiful. With regular practice of meditation:
  • Anxiety decreases
  • Emotional stability improves
  • Creativity increases
  • Happiness increases
  • Intuition develops
  • Gain clarity and peace of mind
  • Problems become smaller
  • Meditation sharpens the mind by gaining focus and expands through relaxation
  • A sharp mind without expansion causes tension, anger and frustration
  • An expanded consciousness without sharpness can lead to lack of action/progress
  • The balance of a sharp mind and an expanded consciousness brings perfection

Meditation makes you aware - that your inner attitude determines your happiness.

Balance Mind + Body Studio has a Stretch and Meditation class every Tuesday night at 6pm. Click here for more information. 

Friday 13 March 2015

Chocolate Peanut Butter Puffed Quinoa Balls


Keep up your energy levels with these chocolate peanut butter puffed quinoa balls.

Serves: 25 balls
Time to prep: 15 minutes
Time to cook: 10 minutes

Ingredients
  • 50g (1/2 cup) rolled oats
  • 40g dark chocolate, chopped
  • 36g (1 1/2 cups) puffed quinoa (see note)
  • 65g (1 cup) shredded coconut
  • 1 tablespoon sesame seeds
  • 90g (1/3 cup) peanut butter
  • 115g (1/3 cup) honey

Method
  • Preheat oven to 180C (160C fan forced). Place puffed quinoa in a single layer on a large baking tray. Roast for 4 minutes, or until light golden and toasted.
  • Place oats and chocolate in a food processor and process until finely chopped. Transfer to a large mixing bowl. Add the puffed quinoa, coconut and sesame seeds.
  • Place peanut butter and honey in a small saucepan over a low heat. Warm gently, and stir until well combined, smooth and mixture just comes to the boil. Working quickly, add the honey mixture to the dry ingredients and mix until well combined.
  • Using slightly wet hands (to prevent sticking) squeeze tablespoonfuls of the mixture into balls. Cover and refrigerate until firm.

Wednesday 11 March 2015

REMINDER: Platinum Membership + Benefits


BE QUICK!
Introducing Dolphins Health Precinct
Platinum Membership

Unlimited access to all Balance Mind + Body Studio Classes*

BE QUICK: Limited to first 100 Members. Only $10^ per week.

UPGRADE TODAY! CONTACT US OT SEE RECEPTION.

Priority for this upgrade will be given to existing Dolphins Health Precinct members.
*Subject to class numbers and availability. ^See reception for terms and conditions.

Monday 9 March 2015

Regular Exercise Pays Off Big Time


Keeping physically active is an important part of a healthy lifestyle. But unfortunately many of us feel we don’t have the time or motivation to exercise regularly.

The good news is, it doesn’t take much to make a difference. As little as 30 minutes’ moderate exercise a day has fantastic health benefits.

So if you’re not as fit and healthy as you could be, now’s the time to get started on a fresh exercise program.

Being physically active is an important part of leading a healthy lifestyle the old saying ‘if you don’t use it you lose it’ is true.

Scientific evidence clearly links regular physical activity to a wide range of physical and mental health benefits. People who enjoy regular physical activity tend to:
  • Live longer
  • Be less likely to have a heart attack or stoke
  • Have reduced risk of developing diabetes and some cancers
  • Feel more energetic
  • Manage their weight better
  • Have a healthier blood cholesterol level
  • Have lower blood pressure
  • Have stronger bones and muscles
  • Feel more confident and happy
  • Be able to sleep better

Most people will benefit from being more active. People who have previously been very inactive should gradually introduce activity into their lives.

People who were fit in early life can mistakenly still consider themselves to be fit, without doing any activity, in middle age. Unfortunately the benefits attained early in life cannot be stored - physical activity needs to be regular, ideally taken every day.

Friday 6 March 2015

Kids Healthy Food: Tuna traffic-light kebabs


Serves: 4
Time to prep: 30 minutes
Time to cook: 5 minutes

Ingredients
  • 3 tuna steaks, trimmed
  • 1 red capsicum, seeded
  • 1 yellow capsicum, seeded
  • 1 green capsicum, seeded
  • Olive oil, for brushing
  • 1 tablespoon tomato paste
  • 1/4 cup (75g) whole egg mayonnaise
  • Lemon wedges, if desired

Method
  • Soak bamboo skewers in water for at least 30 minutes to prevent burning while cooking.
  • Cut the tuna and capsicum into 3cm cubes. Alternately thread the tuna and capsicum onto the bamboo skewers and brush with oil.
  • Heat a non-stick frying pan or stovetop grill over medium-high heat. Cook the skewers in batches, turning regularly, until golden and cooked to your liking.
  • Meanwhile place the tomato paste and mayonnaise in a small bowl and whisk until well combined. Place the skewers on a serving platter and serve with the tomato mayonnaise and lemon wedges, if desired.

Wednesday 4 March 2015

Aqua Classes - Why 45 Class Limit?


Ever wondered why we need to cap our Aqua Class size at 45? Here's the answers:
  • Classes are capped at 45 for Water Safety Compliance.
  • We want you to have a safe and effective workout.
  • Wristbands ensure only paying members participate in your classes.
  • New classes have been added to the timetable (effective 23rd February 2015).

If you have any questions, please see our friendly staff at Dolphins Health Precinct Reception. 

Monday 2 March 2015

Dolphins Development Swim Squad


Bridging from Learn-to-Swim
Introduction of club drills and basic competition skills. Skill development is the main focus along with learning to enjoy racing and setting Personal Best times (PBs). Competing at Dolphins Club Nights and progress to compete in local Development Meets. 3 sessions per week with no minimum attendance.

Minimum skill level required | $20/3 sessions per week
 Trial: $16/session, maximum 3 trials allowed before signing up to Training Membership.

> Taking expressions of interest <

Training 101: The Ultimate Guide To Sets and Reps


If you could peer inside the heads of most people at the gym, you’d probably see that their minds were doing one of the three things during their workout—stewing about work, singing along with the lyrics coming through their headphones, or counting to eight, 10, or 12. Set after set after set. 

I may listen to Eminem or let my mind wander, but I can tell you one thing I don’t do: Stress about my reps. 

The reason is simple: Strictly structured workouts – such as doing 3 sets of 10 reps because a piece of paper says so —is an archaic way of training. I’m not saying it doesn’t work; I’m just saying that you’ll make more out of your time in the gym if you forget the must-hit-a-number doctrine and learn to lift by more feel --and to suit your personality.

The old school of thought was that performing three to four sets of 6-10 reps was good for muscle gain. If you wanted to burn fat, you’d do more reps with a lighter weight, and move quicker. But the fact is that life’s more complicated than a strict program. Your kids get sick, your boss makes you pull a double-shift, or your homework takes several hours more than you thought it would. There are simply some days when you’re not firing on all cylinders. On those days when you come to the gym stressed, ill, or exhausted, pushing for 10 reps for three straight sets may actually be counterproductive in the long run.

To determine the approach that will work best for you, you should understand the four fundamental approaches to sets and reps --and the results they tend to produce. Then you should take a look at your own lifting mentality so you can see your own training strengths and weaknesses – and learn how to evolve your thinking to produce even better results.

Know the Basics
When it comes to reps, different numbers can help you reach different goals. While they can vary a bit, the general range for each is:

ID Yourself
While the above guidelines are helpful, they lack one important variable: You. Every person that steps into the gym finds that certain things work for them, and other things do not. Your mindset and outlook play a huge role in how you train. To develop a plan that’s going to be successful for you, you need to determine what kind of thinker you are when it comes to working out.

Your Style: By the Book
You exercise first and ask questions later. If someone hands you a lifting plan with a 1,500-word article explaining the theory behind it, you skip those pesky words and go straight to the workouts. You follow the plan exactly how it’s written out, performing precisely as many exercises, sets and reps as it prescribes.
  • EVOLVE YOUR THINKING: Learn to read your body’s signals – and be okay with what they tell you. Stress, lack of sleep, poor nutrition - any of that stuff can affect your workouts. Heck, some New Age types say that even the position of the moon can affect your energy levels. Maybe that’s why today’s workout stunk. Or maybe you’re just having an off day. Whatever the reason, know that it’s okay to have them. You don’t always have to hit 10 reps (or whatever your target number is) on each set.  Though you’re prone to follow instructions exactly, recognise that a rep range is just that: A range. Don’t think you always have to hit the upper limit. Your goal is to push past your comfort zone. If you bang out 10 reps and have more energy, complete another rep or two, and then increase the difficulty on the next set. In fact, if you’re always hitting 10 reps when your range is 6-10, try a using a heavier weight or more challenging variation of the exercise. If you’re having a really great day and finish all of your sets and reps with energy to spare, go ahead and take on a bonus set.
Your Style: Plug-And-Play
You like to try new things, but don’t stray too far from the path. You skim articles and understand the gist of them, but for the most part you still run with the template. Occasionally you’ll replace exercises the author chooses with similar moves that you like better (i.e. going with sumo deadlifts instead of Romanian deadlifts) but you keep the crux of the workout the same.
  • EVOLVE YOUR THINKING: Step outside your comfort zone and try something new. If you’ve been working in the strength zone since the beginning of time, it’s time to try a hypertrophy approach. If you’ve only been doing high reps, cut them in half and increase the weight. Even if your goal isn’t building muscle or gaining strength, you need to see how your body responds to these changes. They might help you achieve the goals you’ve been looking for. You’ll probably be sore after the first week, but give your new approach some time. You might be amazed at the results you see.
Your Style: Custom Made
You’ve read so many articles, and read them so carefully, that you probably know more than the staff of personal trainers at your gym. You don’t just want a workout plan, you want to understand the logic behind it. You may even check reference materials to fully understand how the author developed their theory. Instead of using workout templates, you absorb concepts and apply them to your own training. Sometimes this means you change things up with an existing workout, other times you draw up an entirely original workout based on new ideas.
  • EVOLVE YOUR THINKING: Lift by feel. Don’t concern yourself with the numbers. Instead research new theories as a way to test yourself and see what you respond to best. For most this is a matter of setting concrete, realistic goals (build muscle, increase strength, lower fat), and then seeing what strategies work well for your body. But more importantly, focus on the mental aspect of your training. As you mature and improve your fitness, it becomes harder to make dramatic changes. 
Think about it—losing the first 20 pounds feels like a breeze compared to melting the last five. So your goal is to find a rep range that maintains a higher level of mental focus. For some people that’s three reps, for others it’s 15. Improving your psychological approach in the gym and having 100 percent of your mental energy dedicated to your program will ensure that you have more intense and effective workouts. At this level, that is ultimately what will bring you closer to your goal.