It's Finally Here!!

This weekend at the Dolphins Health Precinct Amateur Strongman Championship, not only will you get to see some AMAZING acts of strength and persistence, you will also have the opportunity to meet Australia's Strongest man, Warrick Brant.

Warrick Brant has never been defeated in Australia in any strength sport. Some of Warrick's major achievements (and there are many!) are:

• Guinness World Record Holder (fastest caravan pull over 50m - 13.4sec)
• WPC WORLD RAW Squat record holder (355kg)
• Front Squat WORLD RECORD Holder (356kg)
• Australian RAW total record holder (922.5kg)
• Australian Raw squat record holder (355kg)
• Australian Axle press record Holder (192.5kg)
• Australian Log press record Holder (188.5kg)
• Australian Atlas stone record holder, heavy set in 18.3sec (Guinness record attempt)
• Australian Dumbell record holder (110kg)
• Australian Frame squat record holder (350kg x 10reps)
• Heaviest deadlift lifted ever in Australia (396kg)

This weekend is shaping up to be fun, memorable and amazing, make sure you come down and check out the action!

Lamb Moussaka with Yoghurt Topping

Serves: 4

Time to make: 1 Hour 45 mins

High Calcium | High Fibre | High Iron | Low kJ | High Protein

Ingredients: 

• 480g lean lamb steaks, trimmed
• cooking oil spray
• 1 red onion, finely diced
• 1 large carrot, finely diced
• 2 cloves garlic, crushed
• 2 tablespoons reduced-salt tomato paste
• 400g tin no-added-salt chopped tomatoes
• 2 medium eggplants, trimmed, cut into 5mm thick slices
• 1 cup low-fat Greek yoghurt
• 1 egg
• 1/3 cup crumbled low-fat feta
• steamed vegetables, to serve

Method:

1. Preheat oven to 200ºC. Process lamb in a food processor to make mince. Set aside.
2. Spray a large saucepan with oil and cook onion and carrot over medium heat, stirring occasionally, for 6–7 minutes, until vegetables are soft. Add garlic and cook for 1 minute. Add mince and cook, breaking up with a wooden spoon, for 5 minutes. Drain any excess fat from pan. Add tomato paste, stirring, for 1 minute, then add tomatoes. Bring to the boil, then reduce heat to low and simmer for 10 minutes, or until thick. Season to taste and remove from heat.
3. Meanwhile, spray a large chargrill pan or frying pan with oil and place over high heat. Chargrill eggplant, in batches, for 2 minutes each side, until lightly charred and tender.
4. Whisk together yoghurt, egg and feta in a bowl until well combined. Season to taste.
5. Spoon 1/3 of the lamb mixture into the base of a 1.5 litre (6-cup) capacity ovenproof dish. Top with 1/3 of the eggplant slices, to evenly cover the lamb. Repeat with another 2 layers of lamb and eggplant. Spread yoghurt topping over the top layer of eggplant and bake for 35–40 minutes, until topping is golden brown. Serve with steamed vegies.

(Source).

An Interesting Press Release for the Strongman Championships

2012 Dolphins Health Precinct

Australian Amateur Strongman Championships 

September 29th and 30th, 2012 

For two days 40 of the strongest men and women from across the nation will test out a year's worth of training for one title, The Strongest In Australia. This contest is promoted by Reeve Street and Strongman Gold Coast and is sponsored by The Dolphins Health Precinct and BPC Supplements. We will also be helping to raise support for the McGrath Foundation and women with breast cancer. 

The competitors will be coming from as far away as Western Australia and will have include Marc Wells (2nd Australia's Strongest Man) and Worlds Strongest Man competitor, Warrick Brant. These athletes will be challenged by nine events over the two days. On day one the heavyweight competitors will be pulling the McGrath Truck for 20 meters, tossing 5 kegs over the footy uprights, carrying a 410kg yoke for distance across their back, carrying up to 160kg PER HAND, and pressing a log over their heads that weighs up to 170kg! 

Day two will have the competitors attempting the heaviest deadlift (look for Warrick Brant to lift at least 350kg), pressing 5 different elements over their heads from 70kg to 140kg, carry 200kg in their arms and then flip a 450kg tire, and then finishing off with the mighty Atlas Stones!!! The heaviest Atlas Stone will weigh 170kg. 

The athletes will be competing for money, prizes, and invitations to other international contest as follows: 

1. Open 1st Place: $3000, entry to the 2012 Australia’s Strongest Man and the 2013 Amateur Arnold Strongman Competition in the United States 

2. Open 2nd Place: $1500 

3. Open 3rd Place: $500 

4. <80kg 1st Place: $500 and entry to the 2013 Strongman Fitness contest at the Arnold Classic in the United States. 

5. <80kg 2nd Place: entry to the 2013 Strongman Fitness contest at the Arnold Classic in the United States 

6. <90kg 1st Place: $500 

7. <105kg 1st Place: $500 and entry to the 2012 Australia’s Strongest Man 

8. <75kg Women 1st Place: $500 and entry to the 2013 Strongman Fitness strongwomen contest at the Arnold Classic in the United States 

9. >75kg Women 1st Place: $500 and be invited to the United Strongmen® Women’s World Championships, November 23rd-24th, 2012 in Hämeenlinna, Finland. 

The Dolphins Health Precinct Australian Amateur Strongman Championships will be held on at 9am on Saturday and Sunday the 29th and 30th of September at the Dolphins Health Precinct Cnr Klingner & Ashmole Roads, Redcliffe. Admission for spectators is free.

Updated Timetable Coming VERY Soon..

Its that time of year again and we have added and changed some classes to energise and motivate for Summer!

The ever popular Aqua Mix Class will be introduced on a Monday morning at 8.30am, this will assist with the influx of people eagerly awaiting another class. All members will now be treated to Monday’s triple treat starting at 8.30am Aqua Mix, 9.30am Aqua Mix and Aqua Splash at 10.30am.

ALSO... Ever wanted to Dance? Well we have a fantastic new class for you..

Learn the latest moves from hip hop, disco and so much more.

“Just Dance” starts on Monday 8th October at 6.30pm.

The new timetables are being printed as we type, so keep your eyes open for when they are hot off the press!

Get What You Really Want

The TRUTH behind your HABITS!

When we're trying to halt a bad habit, we usually rely heavily on self-regulation: I'll stop eating cake by turning down cake.

That strategy can work -- but usually only for a while.

Self-regulation functions like a muscle, says Marie-Josee Shaar, founder of Smarts and Stamina in Pennsylvania. Eventually, you'll find the muscle just can't perform any more self-regulation reps. After turning down cake 40 times, there's just no strength left to turn down temptation 41.

But here's the issue: You don't really want cake. You want specific biochemicals, like the pleasure-making dopamine, the cake tells your body to release, Shaar says. And you can get those chemicals by other means -- like pushups.

"If you exercise more, you lower the cortisol levels in your body. Cortisol pushes you toward high-sugar, high-fat foods," she said. "Instead of succumbing to temptation, try exercise."

If you're not in the mood for a sweat session, your other option is something a bit more luxurious: sleep.

People who are sleep deprived are usually high on cortisol, Shaar says, and have an imbalance of leptin, a hormone that regulates your hunger. Sleep can solve both of these problems, as well as curing the irritability you're probably feeling.

(Source).

Program for School Holiday Fun

Holiday Program for Dinky Dolphins Crèche 

Monday 24th Sep – Making Magical Masks – Decorating your own Crazy Mask to take home. 

Tuesday 25th Sep – Creative Critters – Design your own Critter to take home. 

Wednesday 26th Sep – PJ Movie Night – Come dressed in your PJs and bring along your favorite movie to share. 

Thursday 27th Sep - Playdough Mania – Create Crazy Playdough creations. 

Friday 28th Sep - Decorate a Cookie Day – Ice a special cookie with all your favorite toppings to take home. 

Monday 1st Oct – Colourful Collage – Go crazy with glitter, glue and all sorts of creative bits to make a masterpiece collage. 

Tuesday 2nd Oct - Paddle pop art – Design your own creative design with paddle pop sticks. 

Wednesday 3rd Oct - Painting Galore – Paint, Paint go crazy mix the colours and see what you will get, paint away until their little hearts are content!

Thursday 4th Oct – Superhero Dress up Day – Come dressed as your Favorite Superhero. 

Friday 5th Oct – Ice Cream Crazy – Every child that attends crèche on this Friday gets a voucher for a free ice cream to use after crèche. 

September Promo for Dinky Dolphins Crèche: 

Humpty Dumpty sat on the wall, Humpty Dumpty had a great fall. 

All the Dinky Dolphins Crèche Children and all the Dinky Dolphins Staff couldn’t put Humpty together again. 

How many pieces did Humpty Dumpty break into?? All children can take a guess and place their bright coloured dot on the Humpty Dumpty display. At the end of the month whoever is the closest, wins a Dolphins bag full of goodies!

Congratulations to Amy & Lori!

DHP Instructor, Amy Lever and DHP Member Lori Glover completed a massive 100km Glass House Trail Run on the weekend. I'm sure all would agree that this amazing achievement deserves recognition and congratulations to these two very strong, very inspiring ladies! 

Dolphins Express Cafe Gets Sophisticated!

NEW! The Dolphins Express Cafe is setup for eCoffeeCard...

What is eCoffeeCard? An app which allows you to keep all of your coffee loyalty cards in one convenient location on any supported platform (iPhone, Android and BlackBerry)

What are the benefits? Losing or having multiple cards in your wallet is now a thing of the past....and best of all, it's free!

Download the app on your smart phone and start taking advantage of this great service today.

WINNER - Silver for DHP

Dolphins Health Precinct is the recipient of a SILVER AWARD in the 2012 Australian Health & Fitness Industry Quality Awards. 

Fitness Australia endorses a planned, quality improvement approach to service provision. The Quality Awards have been based on assessment of performance against the quality cycle of 3i’s: Intent, Implementation and Improvement against four criteria. This Award provides recognition that Dolphins Health Precinct has demonstrated well planned intent and sound implementation against all criteria, and evidence of improvement against several criteria.

We are very proud to be awarded Silver and even though its not gold (like last year!) we believe it shows we are consistently striving to be the best health and fitness centre we can.

Thank you to our Members and Staff for being part of Dolphins Health Precinct - together we make a great team!

Don't Forget: The Cystic Fibrosis Cocktail Fundraiser

Date: Friday 28th September 2012

Time: 7pm - 11pm

Where: Presidents Room, Redcliffe Leagues Club

Tickets: Pre-purchase for $20 (see Kylie) or $25 at the door

Click here to join the event on Facebook.

Come in your best cocktail attire with your dancing shoes on and get ready to dance up a storm! There will be great music, entertainment and plenty of laughs to be had by all. Also throughout the night a great selection of prizes will be raffled to raise funds for this great cause. Nibblies, finger food provided.

Please help spread the word and help to make this an amazing event to assist in helping to find a cure. If you can't come, any donation will be gratefully accepted or if you can assist with prizes, please let Kylie know.

Come and support this event, every dollar counts!

Kylie Edwards - DHP Member and Instructor.

Prawn Pad Thai

Serves: 4

Time to make: 24 mins

No dairy | Low Fat | High protein

Ingredients:

• 350g flat rice noodles
• 2 tablespoons reduced-salt soy sauce
• 3 teaspoons honey
• 1 1/2 tablespoons lime juice
• 2 teaspoons fish sauce
• 2 cloves garlic, sliced
• 1 large red chilli, seeded, chopped
• 350g raw prawns, peeled
• 6 green onions, thickly sliced
• 2 cups snow peas
• 2 small carrots, chopped
• 1 red capsicum, chopped
• 2 eggs, lightly beaten
• beans sprouts, coriander and
• chopped raw peanuts, to serve

Method:

1. Cook noodles according to packet instructions. Drain, refresh in cold water, drain again and set aside. In a small bowl, whisk together soy sauce, honey, lime juice, fish sauce and 2 tablespoons water.
2. Spray a wok or large frying pan with oil. Add garlic and chilli and stir-fry over high heat for 20 seconds. Add prawns, all the vegies and a splash of water and stir-fry for 2 minutes. Remove from pan and lower heat to medium.
3. Spray pan with a little more oil, add eggs and heat gently for 30 seconds. Gently ‘scramble’ eggs with a spoon for a further 30 seconds. Add noodles and prawn mixture. Stir until combined.
4. Add the fish sauce mixture to the pan and cook for a further 1 minute, until heated through. Top with bean sprouts, coriander leaves and peanuts to serve.

(Source).

School Holiday Magic!

School holiday magic where the whole family wins!

Over 2 days, Julian and his Big Red Box of Magic will be performing in Redcliffe Leagues Club. The tickets are only $10 (per show, per day), including a kids meal and also entities Mum or Dad to a voucher for coffee and cake!

The show starts at 2pm (1 hour duration) on September 26th and October 3rd. DHP are jumping on board by offering 50% off RADKIDZ for anyone that attends the magic show.

A perfect way to treat the kids these school holidays, lunch will be available anytime between 12.00pm - 2.00pm, the show will finish at around 3.00pm which will give everyone a chance to give RADKIDZ a go!

There's Still Time!

STARTING MONDAY 17 SEPTEMBER.

The value for entering the DHP 10 Week Challenge is worth hundreds, but you can receive it all for only $99. Sign-up now!

Week 1 - Introduction - How it works/goal setting

Week 2 - Nutritional shopping tour

Week 3 - Welcome to cardio training - How to interval train - Learn how to run

Week 4 - Group fitness (variety of different classes)

Week 5 - Spin session / BPC supplements demo

Week 6 - Flexibility / stretching session

Week 7 - Circuit training

Week 8 - Bootcamp

Week 9 - Pilates / core session

Week 10 - Staying focused / accountability / where to next

Measurement weigh-ins: Week 1, Week 4, Week 8, Week 10

All particapants of the DHP 10 Week Challenge will have access to the following deals:

Personal Training Sessions

• Personal Training 10 Pack = Normally $350 – now $280 (20% off / $70 off)
• Personal Training 5 Pack = Normally $199 – now $179 ($20 off)
• Personal Training Single = Normally $45 – now $40 ($5 off)

Outdoors Sessions 

• Bootcamp = Normally $15 – now $10 per session ($5 off)

Supplements

• Protein Powder 910g = Normally $69.95 – now $50 ($19.95 off)

DHP Staff Weight-Loss Challenge - Update

It's crunch time here at DHP as the 10 week challenge - staff challenge is drawing to a close. Centre Manager, Justin Charlish said it is getting very, very competitive between everyone and it has created an impressive working environment.

I have just looked over the weigh-in results for Rayleen Beveridge, Danielle O’Connor and Jody Hollingsworth and the results are outstanding. In total it sees a loss of 13kg and 80cms and we still have 3 weeks remaining!

Well done to the ladies thus far.

Please remember DHP 10 Week Challenge is starting on the 17th September so drop on in and see what its all about.

News: Post-Exercise Protein Drinks Could Help Build Stronger Muscles

What’s next after pumping iron at the gym? Hydrate? Of course! Shower? Please do. But before reaching for that sugary sports drink, maybe think about downing a post work-out protein drink instead.

A new study suggests drinking protein-focused rather than carbohydrate-heavy drinks after aerobic activity can maximize the effects of exercise and increase training efficacy, at least in older people. The study recruited participants who were given protein drinks after 45 minute exercise sessions for six weeks. Using ultra-sensitive mass spectrometry methods (try saying that 10 times fast), researchers examined how much muscle growth occurred in people who drank protein drinks after exercise over those who didn’t. The verdict? Drinking protein drinks after endurance exercise induced muscle growth.

Protein Shaken, Not Stirred – Analysis

It’s no rocket science to understand that a good balance of exercise and nutrition can go a long way. However, knowing when and what to consume when exercising can also be extremely important to help reach those fitness goals. For example, a study illustrates that consuming a drink rich in amino acids (the building blocks of proteins) can help decrease fatigue, maintain exercise performance, and hasten the muscle recovery process. Another study focusing on the consumption of milk protein post-resistance exercise shows that people who drink protein-rich drinks after exercise experience greater gains in whole body lean mass and larger muscle fibres.

So, for those who want to pack on the muscle a little faster or just get in shape, protein drinks may very well have a place as part of a daily routine. Of course, some research suggests post-workout protein isn’t especially helpful. And, according to a Consumer Reports study, excessive consumption of protein can potentially be dangerous, especially because of potential exposure to heavy metals. “Early Show” consumer correspondent Susan Koeppen even suggests overconsumption can lead to dehydration, digestive problems, and complications for people with kidney problems.

Ultimately, having a protein drink after a workout seems to be beneficial for muscle growth. Unless today’s sustenance comes entirely from a big tub of protein powder, protein drinks may be the best post-gym option.

(Source).

Ms Pro Figure Universe Champion

A BIG congratulations to Dolphins Health Precinct Personal Trainer Teneka Hyndman for winning 2012 PNBA Ms Pro Figure Universe Champion...

In Teneka's words:

2012 INBA South Pacific Champs (Taupo, NZ) Saturday 25th August

• 1st - International Figure Open
• 1st - Open Figure Tall

I won both my classes, 'International Figure' (is judged on athletic 'symmetry', even muscle tone and femininity).

'Open Figure Tall' ("open" meaning won a title before, "tall" being over 163cm in height; although in this category you are primarily judged on compulsory bodybuilding poses, flexing your muscles and having the BEST full body definition).

2012 INBA/PNBA Natural Universe (Chicago, Illinois, USA) Saturday 1st September

• 1st - Pro Figure

I won the ultimate prize in the 'Pro Figure' class = 2012 PNBA Ms Pro Figure Universe Champion. "Pro" meaning prize money is potentially up for grabs!

On a Count-Down for the Strongman Competition!

The stage is set, the schedule has been released and its time to pull some trucks....!

The weekend will be two amazing days packed full of excitement for the whole family. Not only will you see competitors pull anywhere from 15 tonne through to 60 tonne trucks, you will also see keg throwing, tyre flipping and so much more.

Dolphins Health Precinct will also be offering membership specials that wont be beaten. FREE passes will be given out on the day so everyone can check out why DHP was voted No 1 Fitness Centre in Australia. Other specials will be offered from the amazing onsite businesses; Reclaim Hair Beauty & Medi Spa, Entire Health and My Foot Dr. The girls from Lorna Jane will drop in to showoff the latest Lorna Jane fashion, promotions and offers. If the kids aren't entertained enough with the Strongmen, there is always fun to be had on the jumping castle!

Don’t forget this event is Free Entry, make sure you come and check it out.

September 29th & 30th | 9am - 4pm

Ryan's First MMA Fight

Ryan (left) looks solid during his fight

At Dolphins Health Precinct we are proud of our staff, group fitness instructors and personal trainers. They all have their own story and achieve incredible life goals. Today we would like to acknowledge Personal Trainer, Ryan Andrews:

At the age of 7 Ryan started Taekwondo, which he continued for 8 years. Ryan impressively reached 1st Dan Black belt in Taekwondo.

At the age of 19 Ryan started boxing and at the time weighed 98kg. During the year he took up boxing, Ryan lost 24kgs which inspired him to want to help others. From this inspiration came his chosen profession of fitness. 

Ryan worked hard and achieved his Certificate III & IV in Fitness, First Aid  and CPR Qualification and Bronze Medallion. After becoming qualified, Ryan started working as a Personal Trainer at Dolphins Health Precinct. 

Six months ago Ryan progressed into MMA. After training hard he was granted his first fight which occurred last weekend, which he did very well in.

If you are looking for a Personal Trainer that will push you to your limits while motivating you to achieve your goals, Ryan is the trainer for you!

7 of the Best Body Weight Exercises

Squat

One of the best exercises is also one of the most natural (just watch a baby sit). This movement works all of the muscles in the lower body including the quads, glutes and hamstrings. It also provides an extra kick for the core as you need your deep abdominal muscles and back to perform this exercise correctly.

Pushup

This is one of the best upper body exercises because it works everything from your chest to your back, your arms and even your abs. Make sure your shoulders line up with your wrists and you tuck your elbows towards your sides (and don’t flare out your elbows wide). Try to get your chest and hips as close to the floor as possible without touching.

Bridge

The bridge (also called a hip raise or extension) will strengthen your glutes and hamstrings, while also working your abdominals, back and inner thighs. For a fun variation, lift your hips with your feet flat on the floor and slowly extend one leg long into the sky.

Lunge

Start with feet together and arms resting comfortably by your sides. Step forward with your right foot and lower your body until your front knee is at 90 degrees and your knee is not touching the floor. Then, to complete the exercise, push off of your front right foot while straightening your left leg. Keep your right foot off of the floor and balance with your right thigh parallel to the floor.

Plank

The plank has become one of the key go to exercises to define your core. If you are struggling to maintain the arms straight position try this exercise on your forearms. Be sure to align your elbows and shoulders and keep your hips, heels and shoulders at the same height.

Single Leg Deadlift

This is one of the best hamstring, glute and core exercises, and it works the muscles on the backside of your body that are typically ignored. Stand on one leg with your knee slightly bent, and without changing the bend in your knee, bend at your hips and lower your torso until it’s parallel to the floor. Pause, then return to the start. Do all reps, and then switch legs and repeat.

Burpees

The great thing about burpees are that they combine cardio and strength into one exercise. A burpee is a complex total body exercise that will work your upper and lower body at the same time with a strong focus on the core. For an added cardio punch, add a full standing jump into the mix before the squat.

(Source)

Dolphins Learn to Swim Enrolments Open

Dolphins Learn to Swim enrolments open today...

Through Dolphins Health Precinct philosophy, "Dolphins" with the help of our friend, "Splash" will give your child the ultimate in fun based learning! The Learn to Swim teachers' goal in every lesson is to create an adventure where children will be transported by new and innovative teaching techniques. This will ensure that they will both enjoy their time and learn at a faster rate. The facilities have been specifically designed with children in mind and cater to their every need, making every lesson an enjoyable experience. 

To assist children to learn how well they are progressing on their Learn to Swim journey, Dolphins Health Precinct Learn to Swim program consists of 12 levels. The different levels, each represented by a named Dolphin character, mark a different and significant stage in the learning process. 

The Learn to Swim year consists of four terms to coincide with QLD school terms. Certificates are awarded to Learn to Swim students who partake in Safety Week and/or term certificates. Safety Week is a dedicated week each term that is Governed by Royal Life Saving. Upon successful completion of the Royal Life Saving Swim & Survive program, each participant is awarded a certificate. Term certificates are awarded to Learn to Swim students who progress up a level in the program.

For more information, contact Dolphins Health Precinct reception.