Pushed To Your Limits

WANNA get dirty and have some fun? Are you up for some mud, fire and ice? Want to put all your hard training to the test. Dolphins Health Precinct has the answers to those questions with a triple decker of adventure.

Event one is The Stampede on Saturday, September 8, an epic challenge that will push you to your limits. Running wild through a gruelling 5km or 10km obstacle course, you will crawl through thick mud, climb up cargo nets, slide down the giant slip and slide, run through live wires charged with 10,000 volts and wash it all down with a beer on one crazy day. Wear your most outrageous costume (there are prizes for best dressed), bring your mates and hold on for the most insane day of the year. You can even extend your stay and camp the night onsite to make a whole weekend of it. Finish the day off with a live band and DJ who will be pumping out tunes all day. There will also be a mechanical bull you can take on if you still want more action. Food and drink are available to purchase on site and alcohol can be purchased from the Mud Bar. This event is first in, first served and numbers are strictly limited. Early bird tickets are on sale until June 11. DHP are putting a team together and there will be limited spaces available. The DHP package includes bus transport to and from the event (leaving from DHP car park), special DHP Stampede Shirt, entry to the Stampede, one beer or water and a Stampede official T-shirt. Tickets paid for by June 11 are $99. The price increases the closer to the event. If you are interested in participating in The Stampede, please drop your sign-up form to DHP Reception.

Event two is the Warrior Dash, another extreme challenge, which along with The Stampede will be used as training for Tough Mudder, the biggest and one of the toughest courses. Teams will be organised and train at DHP for these three events and any member can join the fun of The Stampede first up. The second challenge comes on November 10 as Warrior Dash, the world’s largest running series, lands in Queensland for the first time. Warrior Dash features 13 obstacles from hell along its 4.82 kilometre course. Warrior Dash will be held at Hunting Lodge Estate at Mount Kilcoy with waves of up to 500 participants start every 30 minutes from 9am to 3pm.

And on to the ultimate challenge next year, Brisbane’s Tough Mudder on August 17-18 next year. Tough Mudder events are hardcore 18-20km obstacle courses with 25-30 military style obstacles designed by British Special Forces to test all around strength, stamina, mental grit and camaraderie. As the leading company in the booming obstacle course industry, Tough Mudder has already challenged half a million inspiring participants worldwide. But Tough Mudder is more than an event, it’s a way of thinking. By running a Tough Mudder challenge, competitors unlock a true sense of accomplishment, have a great time and discover a camaraderie with fellow participants that is experienced all too rarely these days.

Get Set for DISCO WEEK!

Yes, you read that correctly, DISCO Week starts next Monday (4th June) and runs until Sunday 10th June. So join the instructors in donning your best DISCO outfit for your group fitness class, and have some DISCO FUN in the themed Group Fitness room!

OFFER EXTENDED!

The amazing Early Bird Special for being a part of the Jetty2Jetty DHP Team has been extended until the end of May (Thursday). Get in quick to be part of the largest Jetty2Jetty Group that will be representing DHP in this years Jetty2Jetty.

Come on J2J Dream Team, we want YOU!

Beating the 'Winter Blues'

We catch colds from being exposed to viruses. These viruses are usually transmitted through the air when an infected person coughs or sneezes. It is impossible to catch a cold from being cold—we must come into contact with the cold or flu viruses to ‘catch it’. As these viruses can’t live in the air for long we can only catch them around people who have them!

Colds are more common in the winter months because people (especially children) spend more time indoors and are therefore exposed to more germs.

Why do only some people exposed to these bugs actually catch them? Truth is, some people have stronger immune systems than others and this helps them fight off the nasty bugs. Becoming very cold can temporarily lower our body temperature and challenge the immune system making us more prone to picking up those airborne viruses.

So, how do we strengthen our immune systems? Eating a well-balanced diet rich in vitamins and minerals from fresh fruit and vegetables is the first line of defence. The second is to maintain a regular exercise program. Children who swim regularly are fitter and maintain stronger immune systems to fight off the viruses they come into contact with. In fact, children who swim throughout the winter seem to catch far less colds and flu's.

Our pool is heated all year round with the Hydro temp sitting at a lovely 34°C and our lap pool at 30°C. The air temperature is also maintained at a comfortable 26°C, making swimming the ideal exercise through the winter months. As our body temperature sits around 37°C, some kids may find it more comfortable in the winter to wear a Toastee. Be sure to have a dry towel and warm clothes ready for your child at the end of lessons.

Continuity of lessons plays a crucial part in building the foundations of water safety protection and skill for children. Skills need year round reinforcement to stay current. Swimming is taught by repetition, pulling your children in and out of lessons throughout the year will not benefit there progression.

What is a Toastee? Toastee’s are a wetsuit top that is as light as a rash vest, but as warm as a regular wetsuit. They are ideal for Learn to Swim classes as the 0.5mm chlorine resistant treated Neoprene rubber doesn’t restrict their movements or increase their buoyancy. We have a few different sizes for kids to try for free at reception.

A Delicious & Nutritious Yoghurt, Berry & Qat Breakfast Trifle

Yoghurt is a very popular breakfast among dieters because it is tasty, convenient, healthy and available in a range of flavours. 

This recipe is a little fancier than your typical tub of yoghurt, but is equally as convenient, and a little healthier and more filling. 

We suggest using low fat or reduced fat yoghurt in this recipe.

Recipe Ingredients:

• 100g strawberries (approx 8)
• 200g strawberry/berry yoghurt (low fat or reduced fat)
• 50g oats
• 50g sultanas

Recipe Method:

1. Wash, hull and cut strawberries into quarters, set aside.
2. Using a clean wide lipped glass place ¼ of yoghurt in glass.
3. Sprinkle sultanas over the yoghurt followed by oats, then strawberries, next ¼ of yoghurt and repeat with sultanas, oats and finish with strawberries.

Serve and enjoy!

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Some Great Reasons to Wear a Heart Rate Monitor

It's not only athletes that benefit from using heart rate monitors. No matter who you are, if you have weight loss goals and want to improve your fitness, a heart rate monitor can be a great asset. 

What is a Heart Rate Monitor? 

A heart rate monitor measures and displays how fast our heart is beating per minute and is normally made up of 2 parts, a special watch and chest strap. 

The chest strap detects electronic signals our heart makes when it beats and transmits this information wirelessly to the watch. 

The benefits of using a heart rate monitor 

The most significant benefits of using a heart rate monitor are that they help you: 

• Stop exercising too hard
• Stop exercising too easily
• Monitor your fitness level
• Motivate you
• Achieve your goals faster and safer
• Plan your workouts
• To exercise more efficient and effective
• Train at your own ideal pace

In other words, heart rate monitors act like a personal trainer who comes with us wherever we go. 

Dolphins Health Precinct recommend Polar Heart Rate Monitors, as they are reliable and 'sync' with all cardio machines (so you won't have to hold on to the handles to check your heart rate!)

Heart Rate Monitors can be purchased and ordered through DHP. If you are interested, please see reception.

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RADKIDZ Start Date Announcement

There was an overwhelming response to expressions of interest for RADKIDZ. We are proud to announce the first RADKIDZ class will take place on Wednesday 20th June at 3.30pm (for ages 4-7) and 4.30pm (for ages 8-12). 

RADKIDZ classes will be run every Wednesday and Friday afternoon, for both age groups. The classes are 45 minutes and aim to motivate and inspire young people into having fun while doing specially developed fitness activities. 

The casual fee for the class is $10, but there are attractive sibling rates available. 

To enquire or book, please visit Dolphins Health Precinct Reception or call 07 3880 3729.

Regulars Spotted at DHP Cafe!

Regulars and friends Lyn and Penny from Everton Park and Newmarket travel about 40 minutes to come and experience Dolphins Health Precinct!

Thanks for appearing on our blog ladies. As a thank you, please collect your FREE Hot Beverage Voucher from DHP Cafe.

Stay tuned for the next surprise Member appearance!

The Face of Pilates at DHP

Elly

Elly (top) with fellow instructor, Jo

Loving the DHP Pilates classes or thinking of attending one? We have the low-down on the energetic and dedicated instructor, Elly:

Elly has been in the fitness industry for 25 years, and has had numerous positions within the industry in that time. Elly has owned her own swim school, was a multiple group fitness instructor, became a personal trainer, an exercise presenter, and finally her main passion, a Pilates Instructor/Teacher. 

Elly completed her Anatomy and Physiology level 3 and Sports Massage Certificate so she could offer a wider range of services to her clients. In the years that she has been teaching Pilates at studios/clinics, Elly loves seeing people being able to move again or bend down/sit up straight again, because they had previously been in so much pain. Elly says the fact that you can learn to minimise or remove that pain with no drugs or medication is amazing to her. "You see having a strong core solves loads of problems, where a weak causes so many!" said Elly.

Elly says that Pilates is all about visualisations... you have to use your mind to strengthen your body! Initially Pilates may seem daunting but with practise you will become much better and stronger. The slow flowing movements of Pilates primarily strengthen your transverse (core) muscles that stabilise and support your spine, realign your body and correct postural problems. The eight principles of Pilates are: Concentration, breathing, centring, relaxation, quality of movement, flowing movement, body awareness, stamina.

Elly's main focus now is to work more with Health Professionals to spread the word of this amazing practise that can be taught to people, so they will never have bad backs again!

Attend one of Elly's beneficial and rewarding Pilates classes, click here for a current timetable.

Increase Your Ab Exercises... Incorporate a Medicine Ball

Medicine balls are round, hard, rubber training tools that are close in size to a basketball. When it comes to training the abdominals, a medicine ball can be used for resistance in multiple exercises. A majority of these exercises are done by moving the ball in an arcing motion.

Figure of Eights

Figure of eights are performed from a standing position and target your entire abdominal area. To do them, stand with your feet shoulder-width apart and hold the ball at arm's reach in front of your body. Keeping your arms straight, move the ball around in front of your body in the form of a large imaginary figure eight. After doing 10 to 12 reps, switch directions.

Diagonal Chops

Diagonal chops are performed from a standing position with your feet shoulder-width apart. To start, hold the ball above your right shoulder with your arms fully extended. In a smooth motion, swing the ball down at an angle to your left side until it is on the side of your left knee. As you do this, pivot your right foot. Slowly return the ball to the starting point and repeat. After doing 12 to 15 reps, switch sides.

Push Crunches

Push crunches are performed with a decline bench. After hooking your lower shins under the padded support of the bench, lie flat on your back and hold the ball straight above your chest. In a steady motion, lift your shoulders, push the ball straight toward the ceiling and squeeze your abs forcefully. Slowly lower and repeat 12 to 15 times.

If you are new to using a medicine ball, take it slowly and steadily so you don't injure yourself. Always listen to your body and never over-do-it.

Read more: http://www.livestrong.com/article/113254-abdominal-medicine-ball-exercises/#ixzz1vBaHy6aX

Good Luck Lori!

Lori with husband, Chris.
Lori and Chris have 4 children, Eli, Finn, Niamh and Tully 

DHP Members and Staff would like to wish DHP Member Lori Glover all the very best for her 80km trail run (Glasshouse 50, Cook's Tour) this Sunday. Lori has been doing some serious training in preparation for this enduring run. 

Good luck Lori, we know you can do it.

The J2J 10 Week Program Dream Team

The first Jetty2Jetty 10 Week Training Program session took place on Saturday. Everyone is off to a fantastic start. We look forward to seeing you all improve your running ability and achieve your goals. Bring on the Jetty2Jetty!

Enjoy Some "Me" Time After Your Class...

DHP Cafe regulars enjoy refreshments
after their aqua aerobics class

Why not enjoy some "me" time after your class, workout or session? The Dolphins Health Precinct Cafe has so many options available from protein smoothies, wraps, juices, hot beverages and sweet temptations.

The Dolphins Health Precinct Cafe is the perfect place to relax with friends before or after a visit to the gym or aquatic centre!

Veggie Showdown!

We all know that veggies are good for us: they're great sources of vitamins, minerals, andantioxidants. Scientific research has shown that cruciferous vegetables in particular may reduce the risk of lung, colorectal, stomach, breast, and prostate cancers. But some cruciferous vegetable varieties are more powerful than others.

When faced with broccoli and cauliflower on a vegetable tray, which tree-like veggie should you choose to get the most bang for your nutritional buck?

There was a reason why your mum made you finish your broccoli at dinner—it's crammed full of good stuff! A one-cup serving of broccoli has 205% of your daily recommended value for vitamin C, 194% of your daily value for vitamin K, and 45% of your daily value for vitamin A. Cauliflower makes a valiant effort, but doesn't hold a candle to its green cousin. A one-cup serving of cauliflower contains 91% of your daily value for vitamin C, which is still nothing to sneeze at, but only has 14% of your daily value for vitamin K and trace amounts of vitamin A. However, cauliflower is still a great source of fiber and folate, which helps create healthy red blood cells, and also contains fewer calories than broccoli per serving (29 calories vs. 44 calories). Load up your plate with each of them for the best of both veggie worlds!

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Happy Mother's Day!

To all the Mother's, Grandmother's and Great-Grandmother's,

we wish you a Happy Mother's Day

and hope it will be filled of all the things you love.

Easy Healthy Stuffed Tuna Shells

A great snack or appetiser to serve during parties and special occasions. Just be sure to buy water-packed tuna, not tuna packed in oil. Water-packed tuna has only 2 grams of fat per 110 gram serving, whereas tuna packed in oil has 26 grams!

Ingredients

20 uncooked jumbo pasta shells (about half of 12-ounce package)

1 cup frozen green peas

¼ cup plain nonfat yogurt

¼ cup light mayonnaise

2 cans (170 grams each) water-packed tuna, drained

2 tablespoons finely chopped onion

1 teaspoon lemon juice

½ teaspoon dried basil leaves

½ teaspoon dried oregano leaves

¼ teaspoon lemon pepper

Salt and pepper to taste

Dash of paprika

Steps

1. Cook pasta shells as directed on package.
2. Meanwhile, rinse frozen peas under running cold water to separate; drain and pat dry.
3. Mix yogurt and mayonnaise in medium bowl.
4. Stir in remaining ingredients except peas and paprika.
5. Gently fold in peas.
6. Drain pasta shells; pat dry.
7. Spoon 1 heaping tablespoonful of tuna mixture into each shell.
8. Cover and refrigerate about 2 hours or until chilled.
9. Sprinkle with paprika before serving.

The Most Dynamic Workout Ever

Everyone's jumping up and down about our newest class at DHP and the secret's out. The most dynamic workout ever has launched and the popularity of this class is amazing.

Ubound is fun and fantastic, the music inspiring and the energy electrifying! Okay, we might be a bit biased, but don't take our word for it, ask around... our members are all talking about it. 

You have to try it to understand the feeling this class gives you! Check out the time table now and get in early as the classes soon fill up.

There are 4 Ubound classes a week. For the latest timetable, click here.

Yummy Mummy Reclaim Special

Treat yourself and another Yummy Mummy for Mother's Day!

This amazing offer is for Delux Microdermabrasion & Skin Bar Tutorial

Buy 1 get 1 FREE (RRP $220) - Yummy Mummy Special $110.

Let's Get Sophisticated... QR Codes

Do you know what this is? If you don't, fear not! This is a QR Code, put simply it is unique bar code that lets you instantly learn more about a business, their website, promotions, information and details.

How does it work?

1. Make sure your phone can scan a QR code with its camera, either with an application that you download or via software that's already installed on your phone. We recommend MS Tag App.
2. When you see a QR code, use your phone's application to scan it. This in turn will direct you to more information about what you have scanned, play a video, dial a number or take you to a website.

To be able to offer our Members more advanced communication through QR Codes, DHP is utilising this amazing technology. Over the coming months you will notice a lot of our marketing material uses QR Codes so that you can get all the information you need by simply scanning the code.

Be Quick! Be A Part of the DHP Jetty2Jetty Team

ONCE again Dolphins Health Precinct will focus on the Jetty 2 Jetty fun run/walk in July. Held on Sunday, July 15, the scenic course over either the 3km, 5km, 10km or 21km events follows the picturesque Redcliffe waterfront, starting and finishing in front of the Belvedere Hotel next to the Woody Point jetty.

The event attracts more than 4000 people to Woody Point and for the third year running Dolphins Health Precinct will be represented with a mix of enthusiastic members and staff across all races. Last year the Dolphins had about 100 participants and hope to exceed that number in 2012. The fun run/walk is a great family and community day and everyone can be involved, walkers and runners alike. The Dolphins Health Precinct competitors complete the event with a barbecue and drinks to round off a great active day of fun. Anyone wanting to join the DHP team needs to complete a registration form at reception and pay the entry cost and $20 for a DHP Special Memorabilia Jetty2Jetty shirt. Early Bird savings are in place until May 13 so get in quickly.

DHP is also offering a fantastic training opportunity for those who want to get ready for the big race.

For 10 weeks leading up to the race, every Saturday at 7am there will be a training run developed and co-ordinated by one of our highly experienced personal trainers. This gives people the opportunity to work on running style, race preparation, race nutrition, setting and meeting race goals and increasing general fitness. DHP is offering an incredible package that includes a 10-week run training program, race entry (any distance) and a DHP shirt – all for $99. This is a great opportunity to get fit, get some expert advice and feel ready to take on the big event.

100 Reasons You Should Work Out Today

We all have those days that we don't want to work out even though we know we should. When you need a little motivation, look no further.

Here are 100 reasons you shouldn't skip your workout today.

Print, save, pin or "like" this post so you'll have easy access to it on the days you need it most.

100 Reasons to Exercise Now:

1. Because it makes you feel confident
2. Because it helps you get stronger
3. Because exercise helps combat depression
4. Because you'll feel proud of yourself
5. Because you have goals you want to reach
6. Because you'll feel bad if you don't
7. Because you want to move forward, not backward
8. Because it burns more calories than not working out
9. Because it improves your heart health
10. Because you want a great butt
11. Because it prevents diabetes
12. Because you want to be a good example to your kids
13. Because you want to feel good in your clothes
14. Because it reduces your risk of cancer
15. Because your body was made to move
16. Because you want to be an athlete
17. Because you want to look better
18. Because it lifts your mood
19. Because you want to stand taller
20. Because it reduces back pain
21. Because it feels good
22. Because it makes you feel accomplished
23. Because you spend most of your day on your butt
24. Because swimsuit season is always coming
25. Because strong is the new skinny
26. Because dieting only works so much
27. Because it strengthens your bones, too
28. Because it helps you lose weight
29. Because it allows you to eat more food
30. Because it's the best way to spend "me" time
31. Because it helps you de-stress
32. Because it's cheaper than therapy
33. Because you want a strong core
34. Because you want to take care for yourself
35. Because you take pride in your body
36. Because it strengthens your legs
37. Because it helps your clothes fit better
38. Because you want to push yourself
39. Because you are capable of more than you ever imagined
40. Because moving your body feels good
41. Because it keeps your mind sharp
42. Because it helps you beat belly bloat
43. Because it helps you sleep better at night
44. Because it gives you energy
45. Because you want to stay healthy as you age
46. Because you want to look younger
47. Because you want toned arms
48. Because it improves your balance
49. Because it burns off last night's dessert
50. Because it boosts your immune system
51. Because sweat is sexy
52. Because you want to live longer
53. Because you want to get better at your game
54. Because you want to catch someone's eye
55. Because exercisers earn more money
56. Because you're more likely to eat better when you exercise
57. Because you want to shave time off your running pace
58. Because you want to breathe easier
59. Because you want to see the scale drop
60. Because exercise improves your sex life
61. Because you are worth it
62. Because being fit makes everything in life better
63. Because you promised yourself that you would
64. Because you deserve a better life
65. Because it'll help you drink more water
66. Because you want to do real push-ups
67. Because it reduces your health care costs
68. Because you'll miss fewer days of work
69. Because you want to create a new future for yourself
70. Because it'll help you like what you see in the mirror
71. Because it makes clothing shopping more fun
72. Because you want to look and feel incredible
73. Because exercising can be fun
74. Because it'll give your skin a glow
75. Because it's a good way to spend time with your friends
76. Because it'll help you prevent the middle-age spread
77. Because it reduces your blood pressure
78. Because you don't want to let yourself go
79. Because you don't want to squeeze into an airplane or rollercoaster seat
80. Because it strengthens your spirit
81. Because it's a cheap way to entertain yourself
82. Because you'll be able to reward yourself
83. Because you need a reason to wear those new workout clothes
84. Because you're tired of being tired
85. Because not working out is not going to get you very far
86. Because it's a great way to spend time outside
87. Because you made a commitment to yourself
88. Because you're tired of starting over
89. Because there will always be another wedding, vacation or reunion
90. Because you're not a quitter
91. Because it improves your cholesterol
92. Because it boosts your metabolism
93. Because it prevents age-related muscle loss
94. Because if you can do this, you can do anything
95. Because a fit body is a healthy body
96. Because it beats sitting on the couch
97. Because everyone has at least 10 minutes to spare
98. Because you want to be stronger than your excuses
99. Because not working out isn't working out for you
100. Because the only workout you ever regret is the one you skip

Which reason resonates with you? Do you have any reason to work out that didn't make the list? Share yours in the comments below!

Look What's Coming to DHP... RADKIDZ

It's the best fun ever! The program offers non competitive exercise, fun activities along with education and development skills for ages 4—12 years. DHP is looking at launching these classes after sometime in June, after school hours. Watch out for marketing and promotional material to stay informed.

Show your support, show your interest and complete expressions of interest forms at DHP. Forms will be found at DHP Creche, Cafe and of course DHP Reception.

Start spreading the word... it’s coming soon!

Get Pumped for BOOT CAMP!

NEWS FLASH: Want to get $9 DHP Boot Camp Sessions? 'LIKE' us on Facebook to unlock the voucher.

Boot Camp sessions are starting again very soon (next week). Get inspired by DHP Boot Camp, and read a bit about what Centre manager, Justin Charlish had to say: 

“Boot Camps are a popular trend and we are situated in an ideal spot on the Peninsula for this to happen,” he said. “Being in the fresh outdoors on Dolphin Oval in a training group, what could be more perfect?

“The camps will be run by our instructors, who all carry high standard qualifications so participants can achieve maximum results in minimal time."

“Sessions will be designed to increase core strength and stability, improve cardiovascular health and to tone and tighten the body quickly. The sessions will leave you with an enormous sense of achievement when you finish. Train in the great outdoors, have a great time and make new friends.”

Pirates & Fairies Take Over LTS!

Pirate Nicola (LTS Instructor) with her "shipmates"

DHP Staff Member Nicole, with the very cute Fairy, Tia

Drop in to a Learn to Swim Class from 30th April to 5th May and you will see pirates and fairies taking to the pool! 

Why fairies and pirates? It creates a fun atmosphere and assists in the learning process of water safety, all while learning to swim.